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3 Science-Based Tips to Lose Belly Fat

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These are the 3 BEST Science-Based tips to lose belly fat & flatten your stomach fast. If you're a man looking to get rid of your gut and you'd like to learn about what foods to eat or what workouts to do, you won't want to miss this video. Learn why belly fat burning exercises are more than likely a waste of time and what exactly you should do instead to reduce your stomach fat. Muscle Building Whether you call it a beer belly, a spare tire, or a muffin top, excess belly fat increases your chances of developing heart disease, type 2 diabetes, and metabolic dysfunctions. As your waist to hip ratio increases, hormones in your body like testosterone, insulin, leptin, and ghrelin go through a series of negative changes, creating a vicious cycle that makes it easier for you to store fat, and harder for you to lose it, and when your waist starts getting bigger than your hips the medical issues start becoming more and more of an inevitable reality. On top of the health issues having a gut just doesn't make us look or feel all that great. But the good news is that just by making a few simple changes you can quicklydrop belly fat, reduce the size of your waist, and turn this whole situation around. Now usually the first thing that beginners think of doing is to try targeting the area with crunches and situps. And the truth is that it's very unlikely that you'll be able to burn the fat directly from your stomach with exercise. For example, in one study only one leg was trained for 12 weeks while the other leg was not and there was no noticeable difference in fat loss between the two legs. (1) In another study, only one arm was trained for 12 weeks but there was no major difference in the amount of fat lost from one arm when compared to the other. (2) And when looking specifically at training the abs, the studies still show that performing abdominal exerciseswon't actually help you spot reduce the fat that's covering those abs up. (3) Now there was one very interesting recent anomaly study that did show otherwise and itfound that participants that trained only their lower bodies experienced far more fat loss from their lower body, while other participants that only trained their upper body lost more fat from their upper body. (4) The researchers concluded that for the potential possibility of spot reduction working you need 3 things. Number one is high-intensity exercise, so for the abs that would be training them with heavyweights. This would be done to help release and mobilize the fat stores. But just because the fat stores are mobilized doesn't mean that the fat will actually be used for fuel and if it's not burnt through a process known as lipolysis the fat will return right back to where it originally was, so Number two, would be to follow up immediately with some kind of workout that burns a lot of calories like cardio or full-body interval training. And finally, the third condition is that you'll have to maintain an overall calorie deficit. Now even though some of you may want to give this a try. there's still no guarantee that you would burn more fat specifically from your belly because we need more studies to support these results. The majority of evidence still suggests that spot reduction is a myth and that overall body fat reduction that's achieved mostly by following a good diet is the best way to lose belly fat so the first evidence-based tip is to shift your attention to burning fat by improving your diet rather than concentrating on burning the fat with exercise. Now as soon as I say that you need to have a gooddiet the first question that pops into everyone's mind is what's the best diet that'll make me eat less and help me get rid of this gut, is it low carb or low fat? Nowadays most people assume that cutting carbs is the way to go. And the truth is low carb diets do have some unique advantages. Just by going on a low carb diet you'll probably automatically put your body into acaloric deficit, but on a low-fat diet, you'll most likely have to still track your calories to make sure. Another advantage is that some studies show that low carb dieting is more effective at reducing appetite and hunger than low-fat dieting(5) Low carb diets will also quickly lower insulin levels which is important for fat loss because insulin stimulates the production and storage of fat and it prevents your body from burning previously stored fat. (6) But, even with all of these supposed advantages, the true determining factor that makes a diet plan efficient is if the person on the plan can
Date: 2021-12-23

← FULL BODY vs SPLIT TRAINING (Which Is Best)

9Exercises to Get PERFECTV-Cut ABS →

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Comments and reviews: 10

Black
Thank you for these videos. I have never been overweight or fit but I have started running, eating right and hitting the gym. About 4 months now. Everything you are saying here is what I have been told to do by friends and trainers and I am building muscle at a very fast rate. Sleep is very important. I eat fruits or vegetables or both in the morning and beef or chicken meals in the evening. I go to the gym about 3 times a week. I do outdoor running in the morning and some hill sprints. People need to build their own schedule then see where it goes from there. I have never seen my body look like this and I think once you start and you are serious it is almost impossible to stop.
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Mark
People say you cant spot reduce fat but my belly fat was melting when I was incorporating weighted ab crunches with my workouts and cardio days. Ive laid off it because I got a little lazy (back in the swing of things now) for a couple months and neglected the weighted an crunches and put all the belly fat back on. So this video kinda proves my approach was working. I dig it.
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Johnny
Im in the process of dropping my weight from 210-190. My BF is at 18%. Im wanting to drop it to 10-12%. I started eating Chicken breast with salad and vegetables 2x every day. Its really filling. And ive lost 3/4 on my waist in 2 weeks already. My caloric intake is around 2500 (+ -) and i weight train 6 days a week. (Bro Split)
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shawn
Got a have a little cardio for just straight calorie burn I do full body workout twice a week and lift lightly all the time and do cardio on days I dont lift, its helping slowly and on days I feel good enough to do fasted cardio I notice almost immediate fat loss. Mix it up.
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Ian
Maybe Im just cranky (havent slept in 48 hours lol) but this video is 100% common sense.
Not trying to be negative Im sorry, just that people who dont know this things are (in my opinion) being willfully ignorant
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leonela
His videos are sooooo good, easy to follow, make a lot of sense and are really a game changer if you want to improve your body/gym knockledge
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Apsteronaldo
Great video. To be honest, after having done extensive research, actually one of the best, condensed to the most important information
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Joan
I will forever tell the world about this great Dr IGUDIA on YouTube who cured me from my Type 2 Diabetes disease with his herbs medication
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Delusional
What are the 1st 3 letters in the word diet? I hate that word. Just eat real food and dont call it a diet. You eat what you eat.
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Staticky
I think I have it more easy since I'm not crazy about getting muscles. I just wanna lose the ol' slab of meat on my front end.
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