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Please hit that red SUBSCRIBE button! Get My Recommended Groceries: http://ThriveMarket.com/ThomasDeLauer This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. Please check out the new workout channel, Garage Built Life, here: https://www.youtube.com/channel/UCQPQImPsw74KhO0Zy2-leyA/videos Please Subscribe to my Email Newsletter Here: https://www.thomasdelauer.com/life-optimization-tactics/ Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer Questions that will be answered within this video: - What are the negative physiology effects of sleep deprivation? - How can HIIT offset the negative effects of one night of poor sleep? References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4435718/ https://www.sciencedirect.com/science/article/pii/S2212877820301848 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5473372/ https://www.frontiersin.org/articles/10.3389/fendo.2017.00228/full https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2849965/ https://www.ncbi.nlm.nih.gov/pubmed/23941878
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Want to know how to lose weight and how to lose fat faster and more effectively? For those claiming to have ‘slow metabolisms,’ the problem you really have all boils down to non-exercise activity thermogenesis (or NEAT). NEAT describes all of the additional calories burned from movements you do during the day that isn’t exercise and can equate to drastic differences in the calories you burn throughout the day. So, it can boost or hinder your fat loss efforts. But the problem for many is that upon starting a diet, calories burned through NEAT tend to significantly decrease over time. Eventually you may burn so few calories outside of the gym that you’re no longer in a deficit despite eating less and training regularly, leaving you stuck at a fat loss plateau. So, what can you do to get over a weight loss plateau? You can speed up your metabolism by increasing NEAT. First though, let’s cover what you should avoid when trying to get over a weight loss plateau or body fat plateau. The first thing people do when they run into a plateau is they’ll either increase their cardio or they’ll eat a little less. While this is a viable solution, it only works up to a point and can eventually counteract your efforts. That’s because some people’s bodies will compensate by moving a lot less after their increased cardio workouts. As for eating less, again, although this is helpful up to a point, in general for better adherence and maintenance of muscle mass, your goal should be to keep your calories as high as possible throughout your diet while still hitting your fat loss targets. Otherwise you’ll quickly reach a point where your calories are too low and not feasible to maintain. There are viable options when it comes to how to lose body fat with NEAT. And the first and most effective solution is to make conscious efforts to move more outside of your workout. Although this may sound very difficult and time consuming to do, that isn’t the case at all even if you don’t live a very active lifestyle in general. Compared to sitting down motionless which burns roughly 80 calories an hour, you can easily burn an additional 40 calories an hour by sitting and “fidgeting.” And you can increase this even further by an additional 30 calories an hour by instead standing and fidgeting which again involves similar movements but can involve pacing around the room for example. I would also highly recommend tracking your steps and actually setting a daily step goal for yourself to hit, as this will give you a much better indication of what your overall NEAT levels are and a way to track it throughout your diet. To speed up your metabolism even more, you can also implement diet breaks and incorporate resistance training into your routine. This is because controlled and monitored diet breaks have been shown to help counteract the decrease in NEAT that you typically experience with your diet. And research has shown that a weight training workout appears to actually increase your NEAT levels for the rest of the day, which is in contrast to the reduction in NEAT we typically see after cardio sessions. Regularly performing weightlifting workouts throughout your diet is essential and should take priority over trying to perform a ton of cardio. All in all, you need to realize that although you may spend 30 minutes to an hour exercising, there are 15 other waking hours during the day, where non-exercise activity thermogenesis becomes crucial. It’s what you do during those hours that will make the most impact on your fat loss progress. For a step-by-step program that puts all of the science together for you by showing you exactly how to both optimally train and structure your diet week after week to burn off fat and lean down as quickly as possible, then take the analysis quiz below to discover which approach is best: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=truth%20why%20youre%20not%20losing%20fat%20Jan%2012%2F2020 Filmed by: Bruno Martin Del Campo DIET BREAK VIDEO: https://www.youtube.com/watch?v=8VTRHpnTNYc& MUSIC: Soundcloud.com/lakeyinspired (“Blossom”) STUDIES: NEAT VARATION https://www.ncbi.nlm.nih.gov/pmc/articles/PMC423919/ DIET AND NEAT https://www.ncbi.nlm.nih.gov/pubmed/9880251 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/ https://www.ncbi.nlm.nih.gov/pubmed/16358397?dopt=Abstract CARDIO https://www.cell.com/current-biology/fulltext/S0960-9822(15)01577-8 https://www.physiology.org/doi/full/10.1152/ajpregu.00141.2012?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed& , https://www.ncbi.nlm.nih.gov/pubmed/21993080 MOVE MORE https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.15 https://www.ncbi.nlm.nih.gov/pubmed/11101470 DIET BREAK https://www.ncbi.nlm.nih.gov/pubmed/28925405 RESISTANCE TRAINING: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688292/
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CLICK HERE for a FREE WORKOUT!! http://www.turbulencetraining.com In the TT Depletion workouts you are only going to train twice a week on this program but in those two workouts you are going to give it your all because it's only a 20 minute workout. I designed these workouts because so many people were saying they still didn't have the time to do the regular TT workouts. Instead, they only had 20 minutes, twice a week. So, for these workouts this is going to be the format; a five exercise circuit, where you do each exercise for 30 seconds with no rest between exercises for 20 minutes. If you have a GymBoss timer then just set it for 30 seconds and let it go There is to be absolutely, positively NO rest at all for 20 minutes. Your workouts will start out with a squat or a jump, then into a pushing exercise, then into another squat, followed by an upper body pulling exercise or a total body ab exercise, and then a single leg exercise to finish it off. Again, you'll just rotate through the exercise for 20 minutes. Before each workout, you'll start out with a very small warm-up to get started, beginning with an Overhead Squat. Grab a broomstick and raise your arms so that your hands are back behind your head. Now, contract the muscles between your shoulder blades, push you hips back and squat down and come back up. Once you've done that, you'll go down to the ground and do either regular push ups or kneeling push ups. Go through that pair, rest, then go through it again and move on into the circuits. Now because you'll be doing these circuits without rest, if for example you're doing push ups and you're dead tired at after only 15 seconds, then just hold the top of that push up position for the remaining 15 seconds. If you're doing squats, then hold the bottom position. Remember, this is only 20 minutes twice a week, so give it everything you've got! Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here: http://www.ttmembers.com
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