How to Lose ALL Your Stubborn Belly Fat (3 Steps) - See Fat Loss Results in Just 1 Week ❗❗❗ For MEN

How to Lose ALL Your Stubborn Belly Fat (3 Steps) – See Fat Loss Results in Just 1 Week ❗❗❗ For MEN



so you got some stubborn belly fat also known as a gut a beer belly a spare tire a bread basket and depending on how much belly fat you're carrying you may have a full out tank the good news is regardless of what category you fall into if you have stubborn belly fat this video is gonna help you solve this problem step-by-step once and for all there are three ways that we can affect stubborn belly fat and that's through weight training cardiovascular training and through nutrition that's it there's no other way around it there's no way to target fat burn there's no special exercises to burn belly fat let's start first with weight training weight training is extremely important believe it or not to burn stubborn fat you see everyone's body has a basal metabolic rate and contrary to popular belief you could drink all the water you want you can eat six seven meals a day and drink coffee and eat spicy food however the only thing that's actually linked to a significant increase in your metabolism is an increase in lean body mass meaning if we can build more muscle we can eat more food and still burn more fat a lot of people just get stuck and always trying to cut down you cut back on calories and then when you hit a plateau you cut back further add some cardio and let me tell you something from experience when we get clients that have very little muscle mass it becomes exponentially more difficult to make them lose weight as everyone else is losing three or four pounds a week they're losing every other week maybe a pound this is a hugely overlooked factor especially for women remember even though your ultimate goal is to burn fat your Gold's weight training has to be to build muscle because that's ultimately going to be the thing that helps you burn fat the most now what's the best way to build muscle with weight training if you're a natural like most of the people that watch this channel then you absolutely must strive to lift heavier and heavier weights unless you're somebody that enjoys let's say doing hundreds of reps of calisthenics upping the weight is the best way to ensure that you can progressively overload your muscles training heavy also helps increase unnatural lifters ability to synthesize protein which is again super important for building muscle and bring up your metabolism now there's been a lot of people that have made the claim that working your sets until failure is a bad idea and doesn't pay off this is wrong yes maximal muscle fiber recruitment is necessary to stimulate protein synthesis and yes you can have maximal muscle fiber recruitment with a heavy weight load as well as a light weight load however the problem is that most people that use lightweights stop before ever achieving maximum muscle fiber recruitment that's why training is a failure especially when you're not in a lab being studied is a far better idea for building muscle when you fail you can be almost certain that you achieve maximal muscle fiber recruitment and in turn you'll have an increase in muscle protein synthesis the bottom line is that you want to make sure that you're going have you with your weights at least three days a week and if you want more information on sets and reps I'll include a link at the end of this video that I made earlier that dives really deep into structuring and setting up your weight training program for yourself let's talk about element number 2 which is cardio you don't want to just do any regular kind of cardio especially when a lot of the people that have stubborn belly fat need to be working on building muscle doing a lot of long duration cardio like jogging for miles is not going to help you build muscle and it's truly not the most effective way to burn fat the best type of cardio that you can do for fat loss is interval training there are tons of different forms of interval training but I'm just going to give you one very simple approach for your cardio workouts that you can execute right away you would sprint for 60 seconds then you walk for 60 seconds if you're a little more advanced you can sprint for 60 seconds and then jog for 60 seconds the cool thing is as opposed to long duration cardio you're going to be done with your workout in just 20 minutes now keep in mind to do this correctly and to experience the fat burning effects when you sprint you have to sprint whenever you're doing interval training when you're doing the work interval you almost always want to put forth a maximum effort by doing this type of interval training this is going to invoke the afterburn effect which is just a fancy way of saying your body is going to burn whole heck of a lot more calories in the recovery process than it would with long duration steady-state type of cardio with cardio I wouldn't do more than two days a week at first to start it's a good idea to save cardio days to add in as you hit plateaus this way you don't have to always cut calories to burn more fat speaking of calories let's talk about nutrition with nutrition if you want to burn belly fat you will undoubtedly have to maintain a calorie deficit and you'll have to keep your insulin levels low I recommend starting with a 25% reduction from maintenance calories and staying within that range consistently on a daily basis even though nobody wants to track their macros and their calories it's a really good idea to do this especially in the beginning once you learn about how many calories and how many macros are coming from different food items then you can do it more so off the top of your head there are plenty of apps out there like My Fitness Pal that'll help you track your macros until you're ready to do it on your own other than that you want to make sure that you stay away from food that's going to be spiking your insulin levels because when your insulin levels are high you're not going to be burning that much fat not only can carbohydrates spike your insulin levels but protein can also spike your insulin levels fairly easily especially whey and casein which is found in most dairy products that aren't fermented so for the most part I would say stay away from dairy and try to consistently maintained that calorie deficit as long as you can be consistent you will a 100% lose that belly fat the biggest problem for people instantly becomes consistency staying away from that food that will spike your insulin levels or that will break you out of that 25% reduction so one of my best diet tips to this day is to never deny yourself what you're craving recognize that your minds hunger and your body's hunger are two different things however the cause of your minds hunger is many times only due to the fact that your body is actually physically hungry so if you crave let's say a little bit of ice cream you shouldn't just lose yourself and go eat all the ice cream that you want what we call that as binge eating that's a big problem the way you handle this is by promising yours you're gonna allow yourself to eat as much ice cream as you want but only after you have a very full high protein healthy fat high vegetable meal I bet most of the time you're not even going to want what you were craving and if you still do you're gonna eat way less of it you're not gonna spike your insulin levels you won't exceed your calorie deficit that you're supposed to hit and you'll burn that stubborn belly fat as a result of that process and it's a lot easier on your willpower than just sitting there just testing your temptations you know that's it guys I really hope this video has helped you guys out if you enjoyed this video and this content has helped you remember to subscribe to this channel remember to visit gravity transformation calm we have done for you proven fat training programs that you guys can get right off the website I'll see you guys soon [Applause]

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Comments

  1. I am fasting this month and I work out for an hour and a half before I open my fast. I'm seeing great results. This combined with the video is going to be dope!

  2. I don't understand should I be lifting heavy when shredding, but I have heard from other people you should lift lighter what the hell is the right way

  3. 60seconts sprint???? My heart beats go up to 150 in about 20 sec sprint (I'm 42 years old)… 60 sec is to much time for a sprint

  4. Great video….Your advice is so simple and on point but so many people like myself struggle with being consistent. Great content. Love the channel.

  5. I've burnt around 14 pound in about 5 weeks. This was by keeping track of my calories on "My Fitness Pal" (Created by Under Armour). I do around 1800 to 2000 calories a day and this is further accompanied by upping weights in the gym and downing the weights every week, but this will be based on whether I up my cardio or down my cardio (Just note that if I drop my weight down on the gym, then I will do more reps per set to make up for it) I have a high amount of protein up to 100g a day if I can, this is achieved with 20g to 24g protein Yogurts, 21 to 23g protein bars, proteins shakes and more. Alot of the time I have to watch Sodium intake, Carbs intake and sugar intake as I believe they were the main problems along with the fact I wasn't doing really any exercise.

  6. Your contents are very good. Motivating me to try more things to loose bally fat. Lets see if I get the results.

  7. Hi Gravity Transformation, since you seem to know what you're talking about, I'll ask you about my issue. So I'm an 11-year-old athlete. I'm doing 3 sports right now: water polo, rowing, and fencing I can clearly feel the muscle mass beneath my skin, but I also suffered from a year-long injury that prevented me from working out for a year. That's when I gained a lot of fat. Once I got back into sports, I started losing fat and gaining muscle. The issue is that it seems that I've stopped losing fat, I'm still gaining muscle though. My diet consists of lots of protein, a lot of vegetables/fruits, and lots of carbs, I sometimes eat a lot of sugar, but only once in a while. So, do you have any recommendations for losing fat? I think I may be an oddball situation since I'm fit(I'm strong for my age and I also have really good endurance) but also have significant fat mass. So I would appreciate it if you could tell me what I should do. Thanks in advance.

  8. Sprint 30meters back and forth 1ce and do 10 pushups quickly get up again an repeat x7
    So in all have 70pushups and 7 fast sprints.

  9. He's right I was 12 stone 13 pound in 2 months after I tweeted my diet weight training an cardio I'm 11 7

  10. You said we need to build muscle but also be in a caloric deficit. How can I build muscle if I am in a caloric deficit?

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