How to Target Subcutaneous Abdominal Fat (doughy midsection)
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Questions that will be answered within this video:
- What is the role of subcutaneous fat?
- What are some diet & exercise methods to reduce subcutaneous fat?
- What are some health hacks to reduce subcutaneous fats?
References
annals.org/aim/article-abstra...
cardiab.biomedcentral.com/art...
pubmed.ncbi.nlm.nih.gov/24862...
academic.oup.com/ajcn/article...
www.internationaljournalofcar...
pubmed.ncbi.nlm.nih.gov/26167...
pubmed.ncbi.nlm.nih.gov/25899...
www.nature.com/articles/ncomm...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/18297...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pmc/arti...
@michelezucchi964 3 жыл бұрын
This is the best explanation I ever heard about subcutaneous fat and intermittent high intensity efforts in sport. As an amateur athlete I totally agree, every time I have a period full of high intensitity training I feel my body leaner, and stronger. We always think that long steady training is the best to burn fat, but hiit is great to get rid of subcutaneous fat. Thanks for the video.
@Calaman345 3 жыл бұрын
Is this why people who have liposuction...become glucose intolerant❓🤔
@ThomasDeLauerOfficial 3 жыл бұрын
Really appreciate you saying this and even more importantly recognizing probably the key point to this video. We always feel like low and slow is always the best. Although it has its place, you’re never truly conditioning your body to use fat at a “higher level” so to speak.
@michelezucchi964 3 жыл бұрын
@@ThomasDeLauerOfficial definitely agree. I can bring many examples but I give just one of them. As a former endurance athlete I often felt tired and with "strange" amount of fat in my body (you described it perfecly... "lean with visceral fat=bad/sick condition"), then I switched to cycling time trial races, thus changed training, many hiit and power/strenght training... My body composition changed toward an healthier condition. Now no visceral nor subcutaneous fat and much more important I'm stronger in general and energetic.
@andrewbrenton2446 3 жыл бұрын
@@ThomasDeLauerOfficial you are
@user-fc8ob9vy5s Жыл бұрын
Ha! I see what you did there
@miles6875 3 жыл бұрын
For those who want quick explanation 1. Do HIIT (High intensity interval training) while in a fasted state 2. Increase your protein by 30% (because research shows when you increase protein, you typically decrease overall calories through better satiation 3. Drink more water.. a lot more water, particularly 500ml all at once. This will increase hormones that will drive metabolic burn.. particularly right before a workout ADHD sucks
@miguelmejia4656 3 жыл бұрын
how do you decrease calories if you're adding more protein, that makes no sense.
@BubbaSmurft 3 жыл бұрын
@@miguelmejia4656 RE-READ #2.
@missyasche881 3 жыл бұрын
@@miguelmejia4656 you're better satiated, so you'll take in less calories overall.
@alexyehorov1 3 жыл бұрын
Miguel mejia increase your protein intake by 30% by doc decreasing your carb or fat intake about 30%. Just switch to more protein instead of more fat or carbs (depends you do keto or not)
@oooweebaby4483 3 жыл бұрын
The water one makes me need to pee during a run. When I finally get to the toilet, the stream is powerful enough to slice through wood.
@Meldryn 3 жыл бұрын
Used to be a big fan. Now i’m a small fan since you’ve helped me lose weight! A thousand thank yous!
@kevinbarth 3 жыл бұрын
😄😄😄
@pgaquigz1125 3 жыл бұрын
Clever
@minyunkitz 3 жыл бұрын
Lol
@othernewsid2 3 жыл бұрын
lol!
@PJ-yy9zn 2 жыл бұрын
😄😄
@lukeash3029 3 жыл бұрын
Bottom line: VISCERAL fat worse than SUB-Q fat. Therefore, having 6-pack or 8-pack shredded abs doesn’t always equate to MORE healthy 🤷🏽♂️🤷🏻♀️ FASTING helps target more visceral fat while HIIT more subQ fat. Do both together at the SAME TIME and you get a synergistic response, but doing them at separate times should not be undermined either as you can still see benefits 👍🏽👍🏻
@No_Frills_Carnivore 3 жыл бұрын
Thank you 🙏🏿❤️
@frankchen4229 Жыл бұрын
It's one of the reasons for why measuring waist circumference is better than inspecting in the mirror
@ernestofernandez7345 3 жыл бұрын
i am a physician and i actually learnt more nutrition from your content than my nutrition classes lol
@mrsaye499 3 жыл бұрын
At least you're a physician who's willing to learn.
@2584024 3 жыл бұрын
They say when you graduate medical school you're already behind the curve. Good on you for still seeing knowledge.
@turtagirl2297 3 жыл бұрын
😍🥰
@nofilter7122 3 жыл бұрын
*learned
@ernestofernandez7345 3 жыл бұрын
@@nofilter7122 Only americans spell it as learned the rest of the english speaking world spells it Learnt. Besides English happens to be my third language so have it your way dude idc
@mrrichlivinglarge Жыл бұрын
Thomas, what a great video, thanks so much. I have dropped from 320 lbs to 190 lbs in 12 months and am now focusing on exercise to tone my body. I still have subcu fat on the waist that I’m trying to get rid of and this video is very helpful. I’m 59 years old, and my transformation is so extreme that people barely recognize me if they haven’t seen me in the past six months. Your channel is one of a handful that have SAVED MY LIFE. My cholesterol is now great, and I’m cured of my sleep apnea, and blood pressure is better. Thank you, Thomas, you’ve helped save my life with your knowledge based on solid research and transparency.
@tonytwotone9536 3 жыл бұрын
My gym in AZ just opened back up. Your videos are more than knowledge they're inspiration and motivation! Thank you Thomas!
@tonyawhite2796 3 жыл бұрын
Just completed my OUR training!! Kudos to you for supporting a great organization!!
@jane170 3 жыл бұрын
Skinny fat (slim body with big tummy) slang for low subcutaneous fat and high visceral fat body
@drewwander9807 3 жыл бұрын
This is exactly what I needed. Thank you for all your amazing videos!
@sarsattacks 2 жыл бұрын
This might be one of the best videos I've seen on weight loss. I was just looking to lose subcu fat, and didn't realize how much of a role visceral fat plays as well, and how you can lose both at the same time.
@XxMrBryanxX 3 жыл бұрын
You helped me get my FIRST ever six pack in my life. Thanks so much i love your videos so much!! There's no point in watching anyone elses videos, yours are spot on as to what I needed
@dipaksharma3397 3 жыл бұрын
P
@The3lloba Жыл бұрын
Can you briefly tell us your routine
@markgriffith3076 3 жыл бұрын
Love that shirt brother and help it wakes more people up. Great video, keep them coming. God Bless from Melbourne Australia 😊🙏
@mmcm7742 3 жыл бұрын
Your videos have a lot of scientific words. But you always break everything down for the lay person. I am in the process of keto and IF. I’m trying to work my way to a 72 hour fast by reducing my meals and eating window. From 17/7 with two meals to 20/4 with two meals and now I’m down to OMAD. I’m female, 58 years old and 5’ 7 1/2” from 256 lbs down to 206. 50 lbs to go. My visceral fat is 14%, my sub fat is 35%!!! So many health problems. I had so many questions about the process of getting rid of the bad visceral fat and then the sub. Visceral fat has been running things for about 20 years. I’ve learned more from this video than dozens I’ve watched. You answered my questions AND taught me the process of burning that bad fat first. Thank you!
@actionoriented 2 жыл бұрын
Absolutely fantastic content and delivery. Recently began fasting after following the traditional 5-6 meals per day for decades. Amazing results in only 6 weeks, while retaining all of my lean mass. However, I had stopped HIIT during my fast days. I’m excited to get after Tabata on the Echo bike today as I’m conducting two 44 hour fasts this week. Thanks for the great info as always.
@elhijobastardodeeva 3 жыл бұрын
Thank you for this Thomas! 🙌🏻 always givin us the best of the best 🔥!
@healthyhappyholyhomesteadi8302 3 жыл бұрын
Thanks Thomas. I appreciate the science coupled with the practical info you give. It gives us a takeaway, and scientific motivation to keep at it.
@ColeAhamad 3 жыл бұрын
Hey man..keep grindin no matter what brotha...don’t stop n thanks for the advice brotha💪🏽💪🏽💪🏽💯
@alphacause 3 жыл бұрын
The way I like to describe the phenomenon between subcutaneous and visceral fat that Thomas so eloquently is describing here is by using an analogy of city streets and the water retention reservoirs that prevent those streets from flooding. Subcutaneous fat acts like a water retention reservoir, so that when it rains heavily (i.e. you have too much glucose in your system) it siphons that water off away from the streets (i.e. your blood vessels) preventing damage. If your water retention reservoirs are already full from frequent rain fall (i.e. chronically bad refined carb diet), your streets will be flood and endure damage.
@adriansantiago.99 2 жыл бұрын
This is what I actually do now. It amazes me to discover this video of you explaining the Science behind it. Sooo happy, I'm doing it right.
@turc1656 2 жыл бұрын
Thank you. This was extremely helpful. A concise explanation that runs through the science followed by specific and practical application.
@danedukes6393 3 жыл бұрын
I wish we had Butcher Box in Australia. It's hard to buy grass finished meat here. Would like to say a big thankyou though for your excellent content. A year ago I was overweight, pre diabetic, and had a lot of inflammation in my joints and back causing much pain. In just over 3 months of clean keto, 16/8 fasting every second day and HIIT 3 times a week, I am no longer in pain, no high bloodsugar readings and can out sprint my fit sixteen year old son (I am 40).... I owe you big time for the quality of life that I have now and the confidence of knowing how to maintain it. What's more, four other family members are making these same life changes now and are feeling amazing. Much Love From Australia Mate!!!
@chomperthefirst533 3 жыл бұрын
Dane Dukes I thought Australia was where all us Canadians got our very expensive grass fed meat, cheese and butter! Maybe it is not grass finished? Thanks for sharing - I’m considering doing what you have done.
@danedukes6393 3 жыл бұрын
@@chomperthefirst533 Yeah mate, unfortunately they can call it "grass fed" legally here even if it's fed grain for 6 weeks before slaughtering...we only have one supplier in our city that sells grass fed and finished meat, but it's about $35 AUD per kilogram and not available all the time. Definitely give Clean Keto a go mate... first 2-3 weeks are hard but once your body gets used to it you'll love it. I could tell every couple of days I was looking different.
@MzEbony_Luvz 3 жыл бұрын
This was very informative with data to back it all up, love how you keep it simple.. Thanks you.
@tobirose 3 жыл бұрын
Thank you for being so awesome!!! I love learning from you!!!
@KETODiamond 3 жыл бұрын
Thank you for this! I've lost a ton with Keto and IF, but I still have that SubQ in very noticeable places. I am sure I got rid of a lot of the visceral since my health improved so much.
@sugarsugar475 Жыл бұрын
I have never heard the correlation between subcutaneous fat and visceral. Thank you for addressing this, as many people may not realize the dangers. There's a trend for liposuction on subcutaneous fat, and surgeons are not making it clear that the person could be at further risk. There's just no way around proper diet and correct workout for your body type.
@eddiep0955 3 жыл бұрын
Great stuff man keep it coming!!!
@Dexduzdiz 3 жыл бұрын
Broooo!!!! Thank you sooo much. Seriously this is amazing info. Super appreciated ❤️❤️
@ginacardarella 3 жыл бұрын
I've trying to lose visceral fat so glad you made this :)
@nsims77 2 жыл бұрын
Wow!!!! Absolutely amazing knowledge!!! Thank you so much!!!
@benbirdman53 3 жыл бұрын
Love your shirt! Great organization. Great cause. Keep repping.
@christinacash4784 3 жыл бұрын
I appreciate the re-purposing of your content, I needed this info to kick me in the butt and remind me of why I need to do fasting + HIIT! What can we do to strenghten/tighten the skin (especially as we get older)?
@ayoaniket 2 жыл бұрын
The best video ever with the best explanation !!!!!!!!!
@jasonhurst8599 3 жыл бұрын
The 6/30 (seconds) method of H I.I.T/Rest has been a blessing for me. I have rather serious balance issues due to Peripheral Neuropathy in my legs and feet from Type 2 Diabetes, so conventional forms of H.I.I.T - sprinting, battle ropes, etc - for durations of say 30 - 60 seconds ON & 60 - 120 seconds OFF (or whatever) are basically not an option for me. BUT I CAN safely "SPRINT" in place for 6 seconds, then REST for 30 seconds REPEATEDLY for 10 - 12 "sets" without any problems before my balance issues escalate just because of being more physically tired due to the H.I.I.T sessions. I realize 10 - 12 sessions aren't very many, but I just started, and hopefully I can increase the number of sessions in time. At least I can now do some form of H.I.I.T at home instead of doing nothing. And yes it does get my heart rate racing even in such short bursts.
@jasonhurst8599 3 жыл бұрын
@@elephantintheroom5678 thanks.😊 I like the spin bike suggestion - am actually considering one; or an air bike; but no way on the vegan keto lol. I NEED my Ribeyes & other MEAT. LOL I am currently doing either Carnivore or Carneto and love it.
@maureenhagerty6328 3 жыл бұрын
More amazing information. Thank you
@phoenixflyz_ 3 жыл бұрын
I was just thinking of this last night. Thank you !
@markothwriter 3 жыл бұрын
cold exposure and heat exposure both help to reduce subcontaneous fat. be outside for periods of time in the fall - before it gets super cold.
@Calaman345 3 жыл бұрын
🔥Thank u for telling us the crossover info of study 👍🏾👍🏾👍🏾
@varunkamal91 3 жыл бұрын
Wow! This answered all my questions!
@davidmyers9249 3 жыл бұрын
Butcher box is great, been ordering their meats and seafood since February. Healthy and great tasting, good flavor👍keep the videos coming, helps keeps me on top of my game, I've learned alot over the past few years
@theresapryor1589 3 жыл бұрын
How do I get the discount please
@guidok3762 3 жыл бұрын
Great info, thanks!
@parraporro3416 3 жыл бұрын
This was really helpful for me, thank you!
@jessicawiltz6567 3 жыл бұрын
Great info thank you so much!
@teck6492 3 жыл бұрын
Love the videos, thanks you!
@andrewlittlefield3425 3 жыл бұрын
Good stuff Thomas
@tarachapman916 3 жыл бұрын
Thank you for all the information
@L0v3Me4 3 жыл бұрын
Love the t-shirt and your videos.
@charlesmorris8791 3 жыл бұрын
Great info! Thank you...
@optimizewithscience8883 3 жыл бұрын
I think it really comes down to the fact that visceral fat drives inflammation. And in turn, inflammation drives the accumulation of visceral fat
@nellymatta7648 3 жыл бұрын
Very interesting as always but I really would like from you to do a video about hiit like actually showing the exercises, the timing and duration like actual gym class thank you
@IUMadBroI 3 жыл бұрын
Hi Thomas, Could you make a video about anterior pelvic tilt , on exersies and science on how to fix this problem?
@SabolouzFab 3 жыл бұрын
Thomas, this one is one of your best videos ever! Keep up the great work!
@jeannettefernandez5397 3 жыл бұрын
Questions: 1-Which is best, to do HIT at the end or middle of a fast? 2-Does Thrive Market accepts EBT? If not, will they be accepting it in the future?
@asianassassin5082 3 жыл бұрын
I needed this, dad bod in full effect right now
@sanchitsinghFS 3 жыл бұрын
Thanks for valuable information.
@laurieanderson9290 Жыл бұрын
Good info!
@jefftarver4777 Жыл бұрын
Great info ,backed with science!! What do you feel is the most efficient fast time and is their eating window time. Just subscribed. Thanks!
@kathyhandler5254 Жыл бұрын
2 seconds into the video and all i can concentrate on is your shirt. loved the movie “sound of freedom” and i want to get those shirts for my family. checked on july 5th and they were all out.😢
@robertacuna 3 жыл бұрын
Great explanation
@margrose5 3 жыл бұрын
Great info! My visceral fat is low (maybe because I’ve been Intermittent fasting for over two years) but high sub fat. I work out 6 days a week, a lot of strength training. I will now add regular HIIT! I’m not overweight but would like to get rid of that sub fat on thighs! Worth a try!
@andresap 2 жыл бұрын
My friend any update on your sub cutaneous fat levels? I have thr same problem as you and I was wondering if it worked.
@moski9861 Жыл бұрын
any update?
@infoyou 3 жыл бұрын
I'm doing fasting now before I workout.. And it works for me...
@jonmorgan3350 3 жыл бұрын
Wow. This was useful
@beingmyownfan 3 жыл бұрын
To get rid of subcutaneous fat is to get rid of Visceral fat too. To do accomplish both: do HIIT while fasted. Do cardio without eating healthy may lead to subcutaneous fat being lost but Visceral fat will still be present.
@darklourd 3 жыл бұрын
Really nice and interesting video. I dont really know any of these sub fat thing, any medical and fitness stuffs mentioned in this video but I just eat once a day (1800-2000 calorie, lots of protein with supplements), hit the gym everyday (twice lately, also did cardio and yoga), and 2 years later went from totally obese (like 6 months pregnant) to totally ripped, ripper than this guy.
@katyyho 2 жыл бұрын
Amazing amazing explanation and educational video! Love it! I just discovered you today and a new subscriber!! ~Katy
@Andy-4342 3 жыл бұрын
Hey Thomas! Thanks for another great video! I've been following you since May and have lost over 60 pounds with keto and intermittent fasting. I have a question though, do you know anything about or have any recommendations about fasting and gout? It seems to flare up more now when I fast than before when I was heavier. Anyway, thanks for the guidance and inspiration to keep going on my transformation, you are the best!
@impacttac 3 жыл бұрын
This again is awesome as usual. Is fasted state like 8 hours from your last meal (eg. last meal in evening, wake up early go to the gym), or like 12-16... maybe 18 hours fasted then doing the HIIT, or does it matter at all?
@terryhatziieremias 3 жыл бұрын
You do cardio in the morning and you break the fast when? At noon after strength workout or after cardio?
@dontbabilly9956 3 жыл бұрын
Thanks Thomas... My question is, I get a lot of gas when I consume Collagen. Dr. Axe brand with 5 different types of collagen. Would digestive enzymes alleviate the gas... I am 66 years of age and workout with weights 4 days a week. Strongman type of training.
@tomchambers1977 3 жыл бұрын
Great vid
@craigleewhite6317 3 жыл бұрын
Good afternoon Thomas. Good to see you. Thanks for the good efforts your making. I'm greatfull to you. How everything with your good self? Looking forward to what's next. From Craig. I'm taking 9 swigs of Water between sets during 1hr 20 mins. 600 push ups. 1000 squat thrusts. 100 Burpee. 1500 inclined pull ups. 100 jog up down stairs. It's about 1.5 ltr. I drink Coffee twice on waking still in some fasted state I do hope because it's got milk in. I'm doing my best and pushing it. It's been 9 month although I'm repetition climbing for strength endurance. I don't actually see much difference in body shape except my bicepts. I don't grab as much fat on belly My chest too yet I'm still not happy because if these little tests on nips. Will they ever get totally taught? How longs it take? I keep going regardless. Thanks Thomas.
@radstyle Жыл бұрын
I did not know that BCAAs as well as coffee with creamer breaks your fast. I just learned that from one of your other videos Thomas. Today was my first day utilizing your pre-workout concoction of creatine, beta alanine, salt, citrulline and black coffee. It worked but not as effective as having BCAAs. It's only day one so I will adapt soon enough. Thank you for your great info. I just seen u on Mind Pump pod cast also. 💪😎 so cool
@IAMElsLife 3 жыл бұрын
Thank you so much🙂
@henryartiles1504 3 жыл бұрын
Excelente video
@daddyfeed7826 2 жыл бұрын
What Tom is describing is a hunting gathering lifestyle where calories are acquired by means of activity, such as those experienced by individuals who are not on top of the food chain but are actually PART of the food chain. High intensity workouts to escape the predators, fasting when food is unavailable or scarce, or when the predators are waiting for you to come out, it all makes sense, especially the fat burning sequence of events, visceral first then subcue later, all courtesy of our hereditary metabolism, lifestyle and diet. Life goes on, things have to get done, we have to survive regardless of food availability, that's the role fat plays, to get us through the "lean" times. He has another video about burning fat while you sleep, check that one out, a real eye opener, for sure.
@limitbreaker9085 3 жыл бұрын
Too much knowledge ty
@Rob954ever 3 жыл бұрын
Bonus! I have been doing both for years! 😁👍
@UrbanTiger74 2 жыл бұрын
Gold nuggets bro!
@937553 3 жыл бұрын
Great video today,
@tristenjames8354 3 жыл бұрын
Great video...I like this one:-)
@LWDotAng 3 жыл бұрын
another interesting video
@beingmyownfan 3 жыл бұрын
6:00 Fasting in combination with HIIT Training will help lose Visceral and Subcutaneous fat simultaneously.
@ainaah7656 3 жыл бұрын
okay..need to change my diet plan today☺️
@graemebelle7427 2 жыл бұрын
Hi Thomas, I'm loving your content. A quick question ..... how can I determine if my belly fat is visceral or subcutaneous., so I know which way to deal with my belly fat ? Cheers
@tnvoljr 3 жыл бұрын
Good one
@snoannwhite6119 2 жыл бұрын
You're A "SUPER STAR"
@geno5169 Жыл бұрын
I used to be a big time runner like I did a lot of miles plus race’s.then I got arthritis in my hip.I just got my hip surgery done. From all that running
@beard6160 3 ай бұрын
The answer is very simple... consistency.
@erynellington6348 3 жыл бұрын
@thomas DeLauer Hi there! I just watched your video as I’m trying to find ways to burn subcutaneous fat which is what I’m pretty sure I have a lot of. But I have a thin build and have heard that fasting will go against the muscle and overall weight I’m trying to gain. I struggle to consume the amount of calories that I need to gain as is. What do you recommend for my situation? Thanks!!!
@PeterGasca 3 жыл бұрын
Wait ... back up. Can you explain or share the link where you do explain the "adding apple vinegar and salt to water"?? Interesting ..,
@amirrezamokarram 3 жыл бұрын
thanks alot!
@carlito24uk 2 жыл бұрын
How long do you need to wait to eat after doing fasted hiit? Also can you have a black coffee before fasted hiit?
@maafa21MustSee 6 ай бұрын
Great shirt
@samenella2979 3 жыл бұрын
HELP was wondering if you know anything about Super beets and Green juice from Human n , and if they would kick you out of ketosis?
@CrAzZyM0nK3Y97 3 жыл бұрын
You can’t do stop reduction though
@Roozy_Persepolis 3 жыл бұрын
Is chest fat similar to visceral fat? I tend to store more fat in my chest rather than in my stomach. Does fasting and HI IT do the same of what Thomas said, but in the chest area?
@robburgess4556 3 жыл бұрын
I think I prefer the old inspirational quote on the wall 😊
@eazycloudstudio 3 жыл бұрын
Pretty cool keep loving your subcutaneous fat it's there for a reason !
@dickheadrecs 3 жыл бұрын
That’s fascinating about Norepinephrine and HIIT. What if you were doing HIIT fasted while prescribed Norepinephrine Reuptake Inhibitors? ie Concerta/Ritalin
@geno5169 Жыл бұрын
I’ve been trying to find my six//pack for a long time.I usually eat between 4 to 5 organic eggs with avocado 🥑 after my 20 hr fast.
Thomas DeLauer
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Thomas DeLauer
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