this is gonna be unique because we’re gonna talk about things that are disrupting your fat loss through your weight training but not with fundamental workout mistakes no I’m talking about timing mistakes I’m talking about potential supplement consumption mistakes and just different things that you don’t really think about see a lot of videos will come out and say oh well your weight training wrong you’re doing this wrong I want to look at from a metabolic standpoint so what are the seven weight training mistakes that are getting in the way of your fat loss because trust me they are huge and if you correct them I think you’ll see some progress I know I did at least in terms of my weight loss but first make sure you hit that red subscribe button and then hit that Bell icon to turn on notifications so you never miss our educational content in the world of fasting in the world of exercise in the world of keto and metabolic health and then after this video I want you to check out chomps 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fat okay you’re not going to get more fat burning by waiting for three minutes and doing a heavier bench press or a heavier deadlift doesn’t quite work that easily if you keep yourself moving you will ultimately burn more fat but at the small level you burn a little bit of fat which means you get rid of more of the potential of turning testosterone to estrogen you see your testosterone turns in to estrogen in the fat it’s called the romanization if you keep that fat mobilized and burning and just liberated out of the tissue it can’t aromatize it can’t turn testosterone into estrogen that’s going to make a big difference for you now the Journal of Sports Medicine 2010 published a study that also found that shorter rest periods are better for testosterone you see they compared three minute rest periods to one-minute rest periods and guess what one-minute rest periods led to a significant increase in testosterone levels births three-minute rest periods didn’t do all that much so yeah shorter rest periods is better we need that stimulus we need that stressor now if you want to add another fun study there is something that was published in Journal of Medicine science and sports and exercise that found that explosivity burned more calories okay so what that means is that if you were to do more of an explosive move and then a slower Easton Turk an explosive move you would actually burn more calories so the point is move fast I mean don’t be silly don’t go running around and hurting yourself but move fast you actually increase your testosterone levels which is more of a metabolic driver for you than mechanically lifting more weight and potentially hurting yourself it’s plain and simple especially if you’re getting a little bit older and you need to pay attention to this number two let’s jump over to something that you’re probably consuming that you might want to just throw in the trash branch chain amino acids not only are they standing the way of your fat loss but you’re wasting your money and they’re expensive things and they’re quite honestly cheap to make they just rip you off okay here’s the thing branch teen amino acids spike your insulin levels insulin is what stands in the way of fat loss when insulin is high fat loss stops when insulin is low fat loss is on so people forget that branched chain amino acids stimulate in tour mammalian target of rapamycin via the stimulation of pancreatic beta cells okay so they’re they’re triggering inventory and pancreatic beta cells because they’re spiking insulin in layman’s terms what this means is you’re not really getting muscle growth you’re getting an insulin spike which could turn on muscle growth but if you’re constantly spiking your insulin you’re never burning fat here’s an interesting study that was published in the journal Diabetes took a look at twelve hundred and five subjects and it followed them and measured them for 2.3 years okay and they measured how much in the way they took branch into amino acids over these two point three years well guess what the end of the study they found that the subjects that were in the highest tert aisle of BCAA consumption also had the highest risk for insulin resistance insulin resistance it’s like diabetes right you would not be running the risk of insulin resistance if you didn’t have something that was consistently spiking your insulin like branched-chain amino acids do not spike your insulin it’s getting in the way worked out in a fasted State don’t consume the BCA’s and don’t consume them all day because messing up your fat loss this next one is one of my favorites cardio before weight training probably one of the biggest ways you can mess up your workout okay the Journal of strength and conditioning research did something really cool ago they published this study took a look at four different kinds of aerobic exercise prior to working out now the kinds aren’t really important what’s important is they measure them anywhere from 20 to 45 minutes of aerobic exercise with varying intensities and then they had them do some weight training with some high poles some pull-ups things like that well guess what every single group that did cardio had a huge reduction in the amount of reps that they could complete there’s a decrease from nine point one percent ranging to eighteen point six percent in the number of reps that were able to be completed in those that did the cardio before the workout compared to a control that did not whoa okay so we’re killing our testosterone building muscle building potential so that we can get a few minutes of cardio do not do your cardio as a warm-up go hit in the sauna go sit in the Sun and do something for five minutes light warm-up for five minutes do some reform rolling do something there’s a difference between getting blood moving and going into a full-blown cardio workout studies have shown that if you do cardio after your workout you do potentially burn more fat at least looking at the research never mind all of that the point is don’t burn yourself out before you weight training because you’re gonna get more out of your weight training and moving fast your weight training then you are doing cardio beforehand this next one is really fun too because I’d like to pick on the bodybuilding crowd with this too much isolation if you go in and you say I’m gonna focus on doing biceps and triceps today you might get a little localized activation but you’re really just getting blood moving you’re not doing that much okay the point is if you want to burn fat you got to move your body isolation if you’re trying to burn fat is not necessarily your friend is there a goal for that yeah sure you can get more like peak to your bicep but are you a bodybuilder that is really trying to perfect the perfect bicep peak are you trying to get lean and build some muscle okay it was a mistake that I made and my weight loss did not start until I switched over to doing more time under tension and full body stuff yes I still lifted heavy but I stopped going in and focusing on my biceps however I will say that same study I referenced earlier that was published in the journal Nature well guess what they found that if you do your isolation body parts like if you do your isolation moves excuse me after your larger body parts you can have circulating testosterone that is higher as a result of doing the larger groups that carries over to help the smaller group so it looks something like this I go into the gym I do a bunch of squats and I get my testosterone levels elevated then while my testosterone levels are elevated I run over to the bicep curl area and I do some bicep curls then I’m capitalizing on testosterone to get growth in my biceps but I’m not going to walk into the gym and just train my biceps I don’t get the caloric burn and I’m not getting the metabolic effect that I need and I’m not gonna get the interim a million target I’ve got myosin stimulation that I need after I actually get some good protein at me right point is lift heavy if you can do it and lift big body parts number five not necessarily a bad thing but something you need to know if you’re training late in the day you’re not getting as much fat loss effect probably not nearly as much unfortunately if you’re training in the like middle of the day later in the day evening you can actually get a pretty strong performance effect which is great you can lift heavier you might be stronger well you’re not burning as much fat you see here’s what’s up there’s a study that’s published in the journal PLoS ONE okay and it was interesting because it took a look at what happens when cyclists like Time Trial doing time trials were to work out or do their training in the morning versus the evening now I know a thousand-meter time trial on a cycle is not the same as a weight training routine but it is to some degrees is still highly anaerobic and for this it does make sense so they found that there was significantly more performance in the evening their their time to complete the trial was less but in the morning their cortisol levels were higher testosterone levels were higher and their norepinephrine levels were extremely high okay 46% higher than the other group so here’s what you need to know metabolically cortisol is required for some fat burning it’s very important but more importantly norepinephrine which is elevated 46 percent is imperative for fat burning if we don’t have epinephrine norepinephrine we don’t have those catecholamines like adrenaline elevated they cannot activate hormone sensitive lipase which is the only place in which fat-burning can occur at an enzymatic level okay doesn’t allow the phosphorylation of perry Lippmann which doesn’t allow hormone sensitive lipase if you’re a science nerd you’re understanding what I’m saying but the point is simple we cannot activate true lipolysis and fat mobilization fat burning if we don’t have like things like norepinephrine coming out and we don’t have as much in the evening so if we want more fat burning we got to worked out in the morning if you want more performance cool you’re fine to work out in the afternoon switch it up play it up but make sure you get some morning workouts in there number six is going to be frying the central nervous system now here’s what’s funny now when we talk about frying the central nervous system we’re talking about doing so much weight training and so much heavy lifting that your nervous system gets fried to the point where you’re actually not able to activate muscles very well this is a little bit of a complex subject and we can actually go into a lot of trigger point stuff we can go into a lot of complex stuff that I’d really need to get a qualified physical therapist on my channel to really talk about because it’s beyond me but I know enough and I know enough from my injuries and from working with some amazing pts that central nervous system over stimulation does not really exist from weight training itself okay weight training itself will over stimulate what’s called the peripheral nervous system okay the little satellite nerves and things like that that are actually sending the movement central nervous system is the brain like everything they’re sending the signal to move the legs like brain says leg move and then there’s the peripheral nervous system that actually moves the leg we can fry the heck out of that stuff but it’s not going to fry our central nervous system what’s going to fry our central nervous system is overtraining to the point where our adrenaline levels are so overstimulated that we’re not sleeping so if you notice immediately that you are not sleeping you need to tone back your training you have to that is your first sign of too much adrenaline to the point where you will get central nervous system over stimulation and it will get fried okay then you’re gonna have adrenaline issues you’re gonna have all that and you’re not gonna be able to burn fat as much if the point is for activation but I wanted to piggyback this with if your nervous system is fried and you’re really just taxed then you’re not going to activate the right muscle groups so nervous system activation is more important than blood flow activation or blood flow in general right so what I would recommend is do activation moves before you do any weight training okay if you’re gonna go and do some chest press for instance do some light activation moves to actually get the chest firing so you’re not just lifting with your joints you’re lifting with the muscles that are actually trying to get a metabolic effect anyhow that’s a whole separate video that we could do last but not least and one that is super super super super super important so I hope you haven’t turned off the video if you are eating right after your workout or having a protein shake right at right after your workout you’re missing out on valuable fat burning that could be occurring my recommendation is to wait about an hour at least after your workout you see after your workout you’re still burning fat you still have this wave effect that’s occurring where your body is still utilizing things your ampk levels are still elevated your all these things that are allowing your body to pull from stored body fat the second that you consume something you hold that so don’t do that okay protein synthesis where your body takes protein and turns it into the muscle tissue occurs for up to 24 hours and sometimes even longer after a workout so you don’t need to eat right after your workout you don’t so you could fast if your workout in fact I do it all the time and still be fine and still have protein synthesis where your body is in a build muscle so don’t stand in the way of your fat burning by leaving the gym and having that protein shake let it burn for a little while let it ride go for a walk get your routine done move and you burn some fat anyhow that’s all I have for you they have some fun with the stuff implement these things and tell me if you don’t start seeing some positive results don’t forget to hit that subscribe button don’t forget to turn on that little bell icon and I will see you in the next video 

This Post Was All About 7 Weight Training Mistakes that Slow Fat Loss.

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7 Weight Training Mistakes that Slow Fat Loss – Thomas DeLauer

1) Lifting too Heavy (AND Too Long)

If you’re lifting too heavy for too long, then you’ll fry your CNS, and you’d still be putting more weight on the joints than the muscle

CNS fatigue is a decrease in voluntary muscle activation

CNS Misconception

So the theory is that low reps induce more CNS fatigue than high reps – however, low intensity, high duration exercise causes far more central fatigue than short, high intensity exercise

As an extreme example, a ‘strength training’ study had 8 subjects sustain an isometric elbow flexion of 5% MVC for 70 min

Upon completion of the 70-minutes, researchers noted a significant decrease in MVC and EMG, which could suggest long duration exercise’s affects on central fatigue

2) Too long of rest periods

This pairs with #1: Chances are you are not burning nearly as many calories as you think you are when you’re weight training. Lifting heavy has its place, but when you’re lifting heavy and giving yourself 3 minute rests in between sets, you’re setting yourself up for strength, but hurting your fat loss goals

Fairly straightforward, the shorter your rest periods the higher your heart rate, ultimately leading to more fat loss

However, a found a cool study in which rest periods between sets was the same, but the explosivity differed between the two – the group that had more exposivility burned more calories

Study – Medicine & Science in Sports & Exercise

Analyzed the effects of explosive lifting versus slow contractions, with regard to energy expenditure.

Nine men (20 +/- 2.5 yr) performed three exercise protocols using a plate-loaded squat machine, and a no-exercise (CONTROL) session

The explosive group had a higher rate of energy expenditure during and after the workouts, compared to the slow group.

Average rates of energy expenditure (kcal/min) were significantly greater during and after EXPL compared with SLOW and HEAVYEXPL

EXPL: 7.27 (kcal/min) during & 2.54 (kcal/min) after

3) Consuming those BCAAs –

They raise your insulin so you don’t get into fat burning mode, but you’re still low calories

Leucine & Insulin

Leucine regulates insulin secretion by modulating adrenergic α2 receptors through the mTOR pathway – it increases mTOR

In other words, it regulates protein synthesis by activating mTOR in pancreatic beta cells that secrete insulin

Study – Journal of Diabetes:

4) Cardio before your lifting

Cardio uses up “energy,” and energy used by the muscles is technically not glycogen, but the phosphate bonds in adenosine triphosphate (ATP)

Study – Journal of Strength and Conditioning Research: Concluded that acute resistance exercise performance is negatively impacted by prior aerobic endurance exercise

5) Isolating Individual Muscle Parts too much

Isolation exercises will overall burn less calories

6) Not having at least one compound movement per workout day

A study from PLoS One compared the calorie-burning effects of a variety of exercises. They found squats burned an average 35 calories per minute, the most of all the lifts under analysis. Leg exercises in general seemed to burn the most calories.
On the opposite end of the spectrum were bicep curls.

7) Training later in the day – Good for performance, but not cosmetic

Study – journal PLoS One:

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