The 3 Golden Exercise Rules To Reduce Belly Fat & Visceral Fat | Mind Pump 2407

Comments · 299

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  @NeilRamroop33 · 2 years ago

  Helping out with some high-level timestamps:<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM">0:00</a> - Intro. Visceral vs subcutaneous fat. Insulin sensitivity.<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=595">9:55</a> - 1st rule: &nbsp;Lift like a strength athlete.<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=950">15:50</a> - 2nd rule: &nbsp;Focus on the big/compound lifts.<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1351">22:31</a> - 3rd rule: &nbsp;Don&apos;t do cardio with weights.<br>Thanks for the great content! 💪🏾😎

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• ON

  @oNi19876 · 2 years ago

  We need Timestamps please guys! It&apos;s harder to retain what has been discussed in the episode without them

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• DA

  @Daniel_0.0 · 2 years ago

  <a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=60">01:00</a> Visceral body fat vs visible body fat 😩 (want lower visceral) <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=200">03:20</a> Body fat ratio, stress, insulin-resistance, heart disease, obesity, diabetes 😢<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=260">04:20</a> Improve insulin-sensitivity by building MUSCLE ✅️<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=320">05:20</a> Muscle is very sensitive to insulin 💪➡️ muscle sucks in insulin, glycogen, and stores carbohydrates<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=355">05:55</a> Best way to improve insulin sensitivity is building muscle 💪 <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=540">9:00</a> Most effective pure body fat loss (not weight loss) is strength training <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=590">9:50</a> 3 rules around this:-<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=600">10:00</a> Rule 1 - Lift like a strength trainer (not lots of movement, like cardio) <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=665">11:05</a> - longer rest periods, adding weights, not how sore, how hard, how sweaty, get stronger <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=722">12:02</a> Fat loss mindset was WRONG 🚫 not run, not burn, <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=731">12:11</a> &quot;STOP TRYING TO BURN CALORIES WITH YOUR WORKOUT. INSTEAD, TEACH YOUR BODY HOW TO BURN CALORIES ON ITS OWN!&quot; <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=800">13:20</a> Speed up metabolism with strength training<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=810">13:30</a> Sweet spot to training, rest and recovery for strength <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=880">14:40</a> Meausure strength week on week <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=910">15:10</a> Key focus is &quot;to get stronger&quot;<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=955">15:55</a> Rule 2 - focus on the big lifts, compound lifts <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1065">17:45</a> 4 core lifts, squats, press, bench deadlifts <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1353">22:33</a> Cardio with weights 😂😂😂 stop this now! <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1400">23:20</a> Rest periods, reps 5 to 20. <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1440">24:00</a> Bootcampers, &nbsp;lots of cardio, weight loss, loss muscle and slowed metabolism, unsistainable, harder rebound, more difficult<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1530">25:30</a> Why Cardio and calorie restriction promotes muscle loss<br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1580">26:20</a> Cardio builds stamina and endurance and high calorie burn, so reduces muscle, and reduces caloric requirement, makes you efficient for cardio <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1665">27:45</a> Metabolism slows way down<br>....body needs lots of exercises and low calorie diet to maintain <br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1690">28:10</a> Strength training, build muscle, build metabolism...to stay leaner, can eat more, more sustainable 👍👍👍

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• MS

  @MsBestDiva · 2 years ago

  I&apos;m not your demographic, I am over 50, but these videos have been so effective for me. Just wanted to say thanks guys.

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• JO

  @johnnny9 · 2 years ago (edited)

  🎯 Key points for quick navigation:<br><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=28">00:28</a> 🧠<b> Understanding the difference between belly fat and visceral fat is crucial; visceral fat around organs poses higher health risks.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=87">01:27</a> 📉<b> High body fat percentage doesn&apos;t always correlate with visible fat; visceral fat can be deceptive and more dangerous.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=168">02:48</a> 🍔<b> Excess calories, whether from overeating or poor diet, contribute to both regular and visceral body fat gain.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=252">04:12</a> ⚖<b>️ High ratio of visceral fat to regular fat increases health risks, including insulin resistance and stress-related issues.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=321">05:21</a> 💪<b> Building muscle through strength training improves insulin sensitivity, crucial for reducing visceral body fat.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=390">06:30</a> 🏋<b>️‍</b>♂<b>️ Strength athletes with high muscle mass often have lower percentages of visceral fat despite overall body weight.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=504">08:24</a> 🏋<b>️‍</b>♀<b>️ Effective strength training for fat loss requires lifting for strength over other goals like burning calories or sweating.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=544">09:04</a> 📏<b> Strength training in a calorie deficit maximizes pure body fat loss compared to other exercise forms.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=640">10:40</a> 🏋<b>️‍</b>♂<b>️ Longer rest periods and focusing on lifting heavier weights are crucial for effective strength training.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=916">15:16</a> 🏋<b>️‍</b>♀<b>️ Emphasizing compound lifts (e.g., squats, deadlifts) in training routines maximizes muscle engagement and metabolic impact.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1080">18:00</a> 🏋<b>️‍</b>♂<b>️ Structuring workouts around core lifts is essential for sustainable fat loss and metabolic health.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1245">20:45</a> 🏋<b>️ Teach your body to burn more calories by focusing on big lifts like squats and overhead presses.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1351">22:31</a> 🚫<b> Avoid cardio with weights; it&apos;s not effective for strength training and can lead to muscle loss.</b><br><a href="https://www.youtube.com/watch?v=pjhF55e-eDM&amp;t=1545">25:45</a> 💪<b> Strength training builds muscle and boosts metabolism, aiding in long-term fat loss goals.</b>

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• TH

  @thelazypurler847 · 9 months ago

  Love u guys so much. Turn 49 this month, I&apos;m someone who carries just 10 extra pounds, but stayed there w cardio (swimming and cycling and body pump classes) I switched to your program a month ago. Dropped the cardio and doing the big lifts. Too early to see the results but I am lifting more weight , 14,000 pounds last night!, and just walking and lifting. Cannot wait to see where I&apos;m at in another month. Lifted all through college til 30s, then kids, so the muscle memory is huge help for me, thank god! But so are u guys, you are amazing, keep it up. ❤❤❤

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• US

  @user-rebax2003 · 1 year ago

  I’m a 62 year old woman. I absolutely love your content and yes my PT follows all your rules with my training. Hoping to stave off sarcopenia and instability as I age. Thanks guys!

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• ST

  @stoso9864 · 1 year ago

  This man knows his stuff

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• JO

  @johnmckeron3663 · 2 years ago

  These guys talk the fundamentals’ that’s all we need ‘ plus the big lifts ‘ the compounds ‘give you the best bang for your buck ‘and saves time

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• VA

  @vanessachicas · 11 months ago

  LOVE THE EFFICIENCY OF THE BIG LIFTS. Thank you for constantly sharing those.

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• 7W

  @7Waves_Hello · 2 years ago

  Thank you guys! Appreciate you all showing up for us!

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• KE

  @kendrelldale9046 · 7 months ago

  Listened to this segment 2 months ago and started focusing on my compound lifts. &nbsp;I&apos;ve been burning so mush fat listening to them