How to quickly and naturally turn ON your “fat burning genes”:
Or watch this video on how to gain more muscle by eating LESS protein:
💪 Best Time To Exercise For Losing Fat & Shrinking Your Belly
Today I’m going to reveal the best time to exercise if your goal it to lose weight, especially that stubborn belly fat.
And yes, this works for BOTH men and women, at any age.
I did a video recently about the best time to exercise for gaining muscle and if you’re interested in that video, I’ll give you the link to that at end of this video.
Now, gaining muscle is a very different metabolic goal, than losing fat. In fact, they are on opposing sides.
Except for the small minority who have exceptional genetics and/or are taking steroids and other “metabolic enhancing drugs”, you can’t do BOTH at the same time - unless you JUST started exercising.
So, let’s get started.
#1 - After You Eat
Here’s a very simple trick for losing fat - take a 10-15 min brisk walk, after you eat a meal. So, this would be preferably 3x daily - breakfast, lunch and dinner.
You can take a walk outside and just walk 5-7 min one direction and then turn around and walk back. That’s it.
I’m not asking you to walk 20-30 minutes. In fact, that’s too much.
Just 10-15 minutes and thus, about 30-45 minutes in total, daily.
Personally, I love this because after 10-15 minutes, I’m just bored anyway.
Now, the benefits are that:
At the end of the day, you’ve walked 30-45 minutes and thus, 15-20 HOURS a month. And it can be done anywhere, anytime and it’s free. So, NO excuses. That’s a lot of extra calories burned.
It improves digestion, which means the nutrients are going to be utilized for energy, rather than fat storage.1
It lowers cortisol levels, the stress hormone. This means less belly fat, higher testosterone, growth and thyroid hormones -- all burning more fat.
Lowers blood sugar levels by upto 50-60%. And high blood sugar stores the food into the fat cells.3,4
It also helps lower blood pressure - which may not do much for burning fat, but it is good for your heart.2
#2 - First Thing In The Morning
The next best time to exercise is first thing in the morning, on an empty stomach - in a fastest state. Mind you, not with weights - but again, cardio. And, I would limit it to fast pace walking.
In the morning, you have very little glycogen in your muscles and liver. By doing cardio - more specifically, fast walking - you’ll burn much more fat, since you have very little carbs in your body.
However, if you lifted weights on an empty stomach, you will burn some fat - but you’ll burn more muscle. This is because lifting weights requires glycogen (carbs) and amino acids (muscles). IF you have no carbs in your system, your body will now burn muscle.
This is why you always want some food in your body, before a weight-lifting session, which is what I explained in detail in my previous video.
So do your cardio, fast-pace walking, first thing in the morning, on an empty stomach.
And if you take a fat burning supplement, which increases your metabolism - such as Lean Optimizer, you’ll easily burn 2-3x more fat and have more energy as well.
But, I’ll tell you more about this in a minute.
#3 - After A Weight Training Session
Finally, the 3rd best time to do your cardio session is AFTER your weight-lifting session. Ironically, MOST people do it the opposite.
They’ll do cardio for 30 minutes and THEN lift weights for 30 minutes. This is totally wrong.
You’ll burn less fat and actually lose more muscle.
By lifting weights first, you’ll use up all of your glycogen (carbs) in your muscles and liver. Now, all that’s left is “protein” and “fat”. By doing cardio, such as a brisk walk, you’ll go right into FAT BURNING mode.
BUT, if you were to do strenuous cardio, such as running - you’ll burn fat, but you’ll ALSO burn more muscle because there is no more carbs to burn. You used it all up in your weight lifting session.
So now, the running will burn fat AND muscle - this is NOT what you want.
Do a 5 minute warm up in the bike or something, lift weights for 30-40 minutes and then finish off with a brisk 20 min walk after your weight-lifting workout.
Thank you for watching. Please feel free to comment, like or share with your friends.
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The one thing I have noticed is that all of your videos are linked to something you sell...Where Thomas DeLauer is open and says it like it is, he recommends products he believes in and clearly discloses the support he receives from the Mfg of such products
This info is just plain wrong. you will not burn muscle working out with empty stomach...Do the research of late. Watch Thomas DeLauer videos. He is actually backing his stories with clinical research which he posts in the "more info below"
Hi sir.. i talk from middle east..
I follow you more than 6 months ago.. anyway.. i have a question
I talk CLA 5000 and do workout as
20 min warm...60 min body building then 20 min bike then 20 min fast walk.. my weight is fixed at 89 kg and no dinner and nreakfast 2 eggs and lunch at 1 pm from my wife cooking..do you have any opinion..my blood type A-
This is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science.
I prove it 💯 % because I did this exactly to lose 30kG over 1 year. And I’m not a scientific or someone special just a women who applied this and i can tell it works!! Thx for spreading this information.
Weight training massively increases cortisol (the stress hormone). Cortisol is known to play a role in muscle breakdown and carbohydrate consumption is only way to lower cortisol pre/post-workout. This is why cardio is the only thing that should really be done fasted. This is a pretty interesting article I read the other day about why intense exercise doesn't work with low carb diets. https://www.allthingshealth.org.uk/intermittent-fasting-and-muscle
Hey thanks Doctor! Can i combine all three? For example, walk 20min shortly after waking up, walk 20min after each meal, and walk 20min after weightlifting (only three times a week), or would this be too much?
Hey... what all this videos mean to people that have a irregular life? Like me , works all night , go to gym after work and then lunch and go to sleep .??? Can you explain or help thousands thousands of people like me???
Very, very helpful. I too do cardio AFTER weights. I will definitely incorporate MORE walking. Regarding cardio, can one use something like a trampoline (or re they recommended) over a treadmill or a elliptical? Very helpful video. Looking forward to my brisk walks three times a day after each meal. Happy walking folks!
I just placed my order for AlphaVitil. I'm sure it will come with instructions on how to use it but do you have a video on how to use it and will drinking apple cider vinegar affect the use of it?
Hey Dr Sam Robbins stop BS the people about the workouts on an empty stomach PLEASE ! IT IS NOT TRUE AT ALL! I have been working out fasted for the past probably 5 months and I have been feeling the best I have ever had! I am feeling way better fasted than fed and I feel like I can sustain a much longer cardio with higher intensity or that I can lift much heavier some times. I have even gained 4 kilograms through those 5 months fasting 28 days of a month(18-6 with 2 meals or OMAD) and the results are visible! I have almost not gained any fat in the process witch is amazing.
I am a muslim i hard fast a whole month every year 😂 that's not the point im not denying that you can't get muscle while you're fasting i'm just saying it's so much slower , like alot slower specialy for an ectomorph like you , you do not want to do that if you want to see result soon ( i did train a whole month hard fasting not even water and yes i did see results i lose alot of fat and water weight but for gainning muscle not like when you carb up i lift much heavier weights for better results ) it's just not that efficient
I am not saying that it is impressive but Dr Sam Robbins is BullShitting the people when it comes down to training on an empty stomach .Also I am not talking about just 4 kilograms I am talking about almost 4 kilograms of lean muscle mass(in your case half of it was fat) when you keep in mind that I am an ectomorph and I find it really hard to gain any weight at all because I am a really active person and to gain weight I have to eat about 5000-6000 calories on some days even higher . And I am pretty sure that you have never tried fasting and that you are not familiar with any of the benefits. About the heavy weight ... I have tried it my self many times and if you don't believe me come and fking try me!
Great vid doc. And let's not forget optimal sleep. There are studies showing men sleeping 8 hours per night to burn more than 40% of the amount of fat compared to men sleeping 4 hours per night. Pretty crazy.
dr. I have a VERY IMPORTANT question..
I'm very skinny and I started hitting weights curls in particular with a very heavy 20 lbs to exact as well with other exercises I do very heavy as a noob..
many said my muscles wouldn't get any bigger NO MATTER WHAT i do because of that..
i don't know what is the term of that in English. . but some kind of PLATEAU
but plateau can be fix..mine couldn't .
I've heard from any expert..it seems true because my arms didn't grow over 10 years of lifting..
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