Targeting Belly Fat Is POSSIBLE?! (New Study)
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- Опубліковано 13 кві 2024
- Everyone wants to lose belly fat, right? The problem is, you can't choose where fat loss happens in your body every time you work out. Or at least, I didn’t think you could… Until I came across this new study, which suggests that targeting belly fat may not only be possible, but also much easier than we all thought. I’ll share exactly what researchers have found about belly fat loss and how you can apply it to your own training, so you burn that belly fat off.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
quiz.builtwithscience.com/
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Why is belly fat so “stubborn” in the first place? You see, to burn fat, your body first needs to “release it” from the ‘fat cell’ - a process known as ‘mobilization’. But how exactly do you mobilize it? Well, when you strength train, you don’t just strengthen your muscles; you also increase blood flow to the fat that surrounds the muscle you’re working. And this is one theory why belly fat can be so hard to get rid of: compared to the fat in other areas of your body, it tends to receive very little blood flow. Not to mention, we tend to train our abs less frequently than other muscles.
So, this got researchers thinking: if you can boost blood flow to your abs, could you then specifically target and lose belly fat during exercise? After digging through endless research papers, I’ve come across all sorts of funny and, in some cases, just weird experiments researchers have tried to get to the bottom of this question. But none found a notable difference in fat loss. And because of this, most researchers, including Bill, were skeptical about the idea of spot reduction.
Remember how I said you need to “mobilize” fat before it can be burned off? Well, there’s 2 parts to this process: first, mobilizing it and then burning it off. The issue with past studies is that while they may have mobilized belly fat, this doesn’t necessarily lead to fat loss (i.e., burning it off).
But this is where a 2023 study comes into the picture. They wanted to test a routine that could do both. Basically, researchers divided 16 overweight men into two groups: 1) spot reduction focused group and 2) control group. Both followed a 4-day workout plan for 10 weeks. The control group did 45-minutes on the treadmill each session. Meanwhile, the spot reduction group had a shorter, 27-minute treadmill workout, followed by two ab exercises: torso rotations and machine crunches.
After 10 weeks, both groups lost a relatively similar amount of body fat. But what was surprising was that the spot reduction group lost almost 2.5x more fat from around their belly compared to the control group. That’s quite a bit more belly fat loss.
But of course this study doesn’t come without its limitations. E.g., although the workouts were tightly controlled, the nutrition wasn’t. Personally, I don’t think this is too big of a concern given that both groups lost a relatively similar amount of overall fat, but it is something that would’ve made this study a lot stronger. But hey, it’s not just this study. Other recent studies on spot reduction have also shown promising results.
So how can you target belly fat? Quick disclaimer: if your goal is to burn belly fat, then you need to be in a caloric deficit to get the best results. What the studies do suggest is that, if you’re doing ab work, you should probably combine it with some form of cardio either shortly before or after to get the most bang for your buck. The other thing is that, if spot reduction does work, then it seems like some abs exercises are better than others. So if I was designing a routine to better target belly fat, I’d use direct, weighted abs exercises combined with low to moderate intensity cardio.
Which could look something like this:
4 sets of 8-15 reps of weighted crunches
4 sets of 6-15 reps of hanging leg raises
20-30 minutes of low to moderate cardio (for example, cycling, jogging, or the elliptical) done before or after the ab exercises
I’ll be honest though, I’m still not 100% convinced. And neither was Bill when I spoke to him. These latest studies have definitely opened my mind to spot reduction being possible, and it seems like future research could be promising. But it’s definitely not enough for me to go about planning spot-reduction into most people’s routines. That said, on my recovery days I have been using those 2 ab exercises and slapping on some cardio either before or after. Who knows, maybe this is spot-reducing my belly fat.
But even if it’s not, I still highly recommend that you regularly train your abs, and with weight as well. After all, they’re just like any other muscle group; and growing them can help with definition. But remember, most of your results will still come from the basics, and losing belly fat heavily depends on your diet.
For the fitness nerds who want to dig deeper into the studies I mentioned, see the links below! What do you guys think? Is spot reduction possible? 🤔
FAT MOBILIZATION EXPLANATION
www.ncbi.nlm.nih.gov/pubmed/16985258
2023 BELLY FAT SPOT REDUCTION STUDY
pubmed.ncbi.nlm.nih.gov/38010201/
2017 UPPER VS LOWER BODY SPOT REDUCTION STUDY
pubmed.ncbi.nlm.nih.gov/28497942/
2021 BELLY FAT SPOT REDUCTION STUDY
www.mdpi.com/1660-4601/18/7/3845
Hi. i have a request that you do a video on how to do dumbell lunges alternating and walking lunges correctly to work on quads , glutes and hamstrings
Curious question - going by the logic of triggering fat mobilisation in belly area through ab exercises for targeted fat loss, do you think those vibrating belly fat loss belts that were advertised constantly on the telly every night actually may help?
@@fierramonez-hu7ox if you take shorter steps you'll target quads, if you take longer steps you'll target more glutes and hams
thankyou for linking the studies! always a bit skeptical when people don't give their sources! Great reads too!
@@markthompson1439 I would think that would have little to no effect. Vibration therapy has been studied in various contexts, including sports recovery and rehabilitation, but its effectiveness in increasing blood flow to specific areas of the body, such as the belly, is not well-established. While vibrations can stimulate muscle contractions and potentially enhance circulation locally, there's no oxidation happening (and little, if any mobilization), which would be required to burn the fat.
So in short:
abb exercise and than 30min+ Cardio
eat healthy
👌🏻
exactly , is really not that hard if you are NOT low iq
No. In short, findings were not conclusive. There are a lot of variables that could have skewed the results, and more studies in the subject need to be conducted.
These recent studies show promising results, but they are by no means definitive. If you want to lose fat, you need to be in a caloric deficit. That’s it.
@@johnathant6735 and then your body adapts until you’re starving on 1000 calories per day. Calories deficit is not the answer.
@@TheKoKsOnePLwhats the answer then?
@@TheKoKsOnePL that's what the once/twice per week refeed days are for :)
also for anyone else that wants to give this a go, just do it!
you can't go wrong with your usual routine and then slapping on 20~ minutes of cardio whenever you "target" the area you want to "reduce fat" on.
conclusive studies or not, it's a good addition to anyone's workout, period.
if knees hurt when running, just go on the gym bikes instead and don't forget a caloric deficit needs to be in place for any fat loss to happen (unless ure built different).
if u don't know what a refeed day is, just youtube short jeff nippard explaining it! better him than me trying to in this youtube comment haha
Damn had to make sure the date wasn’t April 1st
Same
I ate over one kilo baklava yesterday
I'm interested in this video lol
@@KenanTurkiye baklavas caloric content is genuinely insane lmao
@@FrandChai ....and I'm not even on a bulking phase 🥴
but they were tasty :))))
My clicking finger was on idle waiting for morplates mr dates to fact check him.
Ill save you 10 minutes. Do 30 to 45 minutes of cardio and then do crunches and abdominal rotations right after. Be sure to be in a caloric deficit
This was so much clearer 😆 🤣. I think bro is now getting overwhelmingly complicated. He forgot his own main rule of keep it simple. 😅
@@rajinbinit wasnt that complicated. And you do the cardio after
@@ddsdwedqwed362 he said before or after. It's more optimal to do it before especially if you are a runner. I do Army PT and it sucks running after hard ab work
lift then some cardio after has always been my way . at 60 i am still fit and trim.
@@rajinbinhow the f*ck can he just say "do abs and cardio" and people will blindly believe that shit? The literal point of the video was the research, experiments and the reasoning needed to be explained on why it might be true, and not some 2 min pseudo science clip expecting people to magically believe his preachings. Seems like you've lost more brain cells than fat cells
I’ll do anything to lose my belly fat even if it means I have to eat a whole cheesecake or take a nap.
Haha
Don't eat cheesecake only take nap. It works wonders 😁
😆 🤣 😂
Same, dude🤣🤣🤣🤣🤣
That’s a sacrifice I can make
Like if you are on lying on bed and watching this😂😂😅
Daaamn
you suck
Does lying on my desk chair count?
Nope, on the toilet 💪
I'm not lying on bed I am lying in bed, is that different?
Weirdly, I've been doing 15min of ab work, followed by cardio, for two months. My belly has been notably shrinking. This answers some questions for me.
r u doing it daily?
@@rishitjain1637 Yep.
which ab workout are you using?
@@ArbyTV Self-compiled calisthenics core strength stuff. Lots of stability and anti-flexion stuff at the beginning, then hit the RA and hip flexors hard. Then I go walk for a few miles.
@@LetholdusKaspyr Thank you
Shorter Version, for those who want a summary:
Fat is burned through a two-step process, getting the fat moving, and then burning it, getting the fat moving simply means engaging the muscles in that area, if you want to move your belly fat, you'll want to target your abs, after that you need to work on burning the fat off, which is done through cardio, we hadn't known this because we typically separate cardio and strength-training.
To burn away fat in a certain area: Activate the muscles in that area through strength training, like an ab workout, before or after doing cardio.
Then do at least 30 minutes or more of cardio.
Nice man thank you
Chadcat be like:
whats the point of the cardio though? Can't you just be in a calorie deficit and do ab workouts and this will still work?
@@lils8005 The ab-workouts move the fat, but don't burn it super effectively, you CAN lose weight by just being in a calorie deficit, and especially with doing abs on top of that, but if you want to maximize it, you want to move the fat AND burn it at the same time, which is why cardio and abs is optimal.
At least that's the basics, I'm not the one who looked through all those studies, so...
Do I do it everyday or does it have limits
You dont know how fast i clicked the video 😂😂
I lol'd
me tooooo
Lol yep. Ita motivated me to actually do some abs as well now lol.
Same. Definitely helped to confirm my theory of doing ab exercises helps to burn more belly fat.
😂 Guilty..
Based on the research mentioned. I tried it on myself. I am currently in a maintenance phase so not bulking or cutting. Added ab workouts daily even on the days I don't train. I am also about 15% body fat. I did this for a month and lost 1.5 inches off my belly. Makes me look a lot leaner . And my weight has not changed much from 61Kgs I have dropped to 60.7. So for me it worked I guess I will post my before and after photos maybe in a months time
You were doing an ab circuit then cardio after or what?
What kind of exercise you do?
Excellent 👌 performance
What exercise u do
Still skeptical. More research is definitely required
Definitely. The problem is that the sample consists of overweight people. The effect size of intervention is bound to be bigger for this group. If you are not overweight, it's likely the effect will be much smaller.
Hush little boy this research is enough yall americans are always dissatisfied
do the research on yourself :)
@@ducpham3599sure, but that hardly changes something if anything. He clearly explains "the overweight people were divided into 2 groups, one for spot reduction, and other one"
And the results were different for both the overweight groups, and one group preferentially lost more on some parts than the other, even though their total lost fat were the SAME. It's not like one group was regular people and other was overweight. But yea more research is needed on this
Why are you just repeating what he said at the end of the video?
It doesn't hurt to try it, I'm gonna definitely incorporate this routine twice per week into my regular training routine.
Ive had this thought for a few years and im glad there's someone else diving into this.
Here is a like. Closed the video and then came back to leave a like because it crossed my mind how much effort was put into this vid. Thanks for the insights mate.
I don’t know if one study with only 16 participants is enough to make this argument, but it’s a very interesting thought and I hope additional sound studies are replicated!
Your videos are always well edited.Thanks! Makes it interesting while being informative
You summarized and the same studies in
Good discussion -- showing spot reduction possibilities while remaining somewhat skeptical.
NOT
@@1unsung971 Why not...
Thanks for the quality content. I really appreciate how you balance the thoughts and opinions and are cautious about diverging new studies.
Personally, I think studies of 16 people aren’t nearly enough to make any sort of conclusions. Yet looking forward at further studies!
Thanks to this man I build muscle and lost tone of body fat in half the time I experienced thx man stay strong
i knew this anecdotally. Throughout my whole body my right side all had lower skin fold measurements. This was because Im right handed and use the right side of my body more.
Never thought of that. Bravo.
"I furiously masturbate with only my right hand" is not the flex I expected to hear today, but here we are.
Thanks for not going into details.
The off hand is just not the same. I get it.
So, I was told and have read from various sources over the years, that if you’re diet is on point and you are “engaging” your abdominal muscles while exercising, you don’t need to do any direct ab exercises. I took this and ran with it 😂. And when I was younger and my diet was what it needed to be, I maintained a pretty lean mid section. With age, that has no longer been the case so now, what I have been doing for the last two months:
Purchased a walking treadmill to help incorporate more movement throughout my day
Still maintaining my usual workout schedule consisting of both strength training/ cardio and flexibility training
This has resulted in overall fat loss. Now, just in the last two weeks, I’ve added direct ab exercises for 5-10 min everyday, and what a difference ! I have not changed my caloric intake either but my waist is snatched like I’ve been wearing a waist trainer! Just like you can train any other part of your body to create a desired shaped, it seems the same can been done for your abs. Thanks for the content!
Your core is fundamental to every movement, if it isn't being engaged in exercise then it's being done wrong
@@cenciende9401 I've only been hitting the gym for 3 months , core around stomach has definitely got stronger , especially on sides . No stomach crunches etc . Use a lot of core stability exercises . Also heard no need to really target say crunches.
Also read strengthening lower back, is a better proposition , as most gains day to day life , ie reduction of lower back pain, and muscle spasms. A simple one that anyone could do is lay across a bench to hips, grab opposite side for stability and raise your legs 10 to 20 times .
I will move to more calisthenics , flexibility and movement when happy with my strength . As think that is my next big gains at my age (59) . Actually this week had started doing leg lifts , and twists for hangs. Because my pullup limit is only 8 or 9 right now ( maybe a few more neutral grip ) , allows more exercises while hanging , was already doing shoulder lifts or whatever they are called, to strengthen for one arm hangs and movement when I move to monkey bar calisthenics
Love this guy. Always with great new information. Thanks
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Great video! Usefull as always and made perfectly!
Thank you for detailed video and hard-work you put in it.
You got yourself a subscriber Sir🎉
Such a cool video. I thank you for uploading this !!
Love your videos man, they are so thorough. Keep up the great work!
Thanks I needed this 😈🤟🏽💪🏽
Nice video. Interesting findings on the studies and I'm excited to see what comes of it.
If I'm not mistaken, research on the impact of sleep (both in quality and quantity) has shown that getting better sleep, and more of it, not only reduces the amount of stored fat overall, but it reduces it *especially* in the belly. Might be worth looking into.
Thanks Jeremy! Always on the leading edge of fitness research!!
Lol
Thanks for the good information. Will try it.
Did you know that you can go to Heaven for free? This one decision can change your life and eternity forever. You've heard that Jesus Christ died and rose from the dead - it means He paid the price for your sins so you can be forgiven, saved and have a personal relationship with your Creator. All you have to do is be willing to have your life and heart changed, believe in your heart that Jesus rose from the dead and follow Him daily. Watch how the Holy Spirit moves in your life.. much love and God bless you!!
thanks for this mate!
Thanks! Exciting ideas.
From my personal experience, spot reduction worked. I wasn't satisfied with a 25” waistline at age 16, and I always wanted to have those washboard abs. So I committed to a ritual of 100 sit-ups every night. After a month, my waistline dropped to 23”. Although, I didn’t get the washboard abs, but I did get rid of some baby belly fat, and my abs became flat and tight. But there was one downside: I got skin abrasion near my tailbone area😂
try a yoga ball for sit-ups! not ur floor
Thanks you, very good vidéo
That release and burn concept is new to me 😮
I mostly do strength training but completely neglect my cardio 🤣
I only did cardio on my rest / recovery day.
Looks like I have been wromg.
Will change my routine.
Thanks for the advice.
I have done for months exactly the same abs-exercises as Ivan Rusakov on UA-cam explained and the positive result was blowing my mind. Abs-exercises, if you do them daily intensive for a short time of about 10-15minutes combined with your normal workout, have definetely a very positive impact against belly fat.
This is next level especially for taller dudes that start hitting the 230s
I think it makes sense to do cardio after. Fat cells mobilize in our blood stream and then are expelled through breathing, so incresse the blood flow through weighted ab exercise to unlock them, then cardio to expel makes more sense to me.
Same.. with any strength training I prefer cardio afterwards. Partially because it does seem more effective that way, and it’s safer I think. If you do cardio first, your body tends to be shakier, thus doing strength training after, you’re more likely to accidentally use improper positioning and hurt yourself.
@Romns1513 yea definitely agreed. A fairly common mistake that people make for sure. Cardio first burns energy that could be used to push muscle growth further during weight training, if that's ones goal at least.
This could be a game changer. Definitely looking forward to more studies on this subject
There have already been tons of studies on this subject that have said the exact opposite. This is bullshit
I’ve personally realised the most effective way to lose belly fat is by increasing my steps. Insane how upping my steps from 10k to 15k has helped sooo much with belly fat.
gonna try this
I only did zumba for a year and noticed my waist line shrank, following these steps: tighten my belly, stand up straight and constantly shake my hip side to side.
Fantastic video based on real research! Straight to the point! Thanks!👍👍
Smartest way.....when u entered gym before any resistance training start whith one abs exercise which will increase blood flow than do your workout and at end again do another abs exercise.....if possible add 15 min cardio at end too
How are you doing the visuals for this video ? So good
Gonna give it a try
As Sport scientist and PT, I've been doing this for years with clients and it has done wonders, naturally including a calorie deficit. Personally I didn't believe it was targeted at the abdominal region either but great to see that what i've been doing has had extra benefits!
Thank you. Will test this research results.
I’m eating 1000-1400 calories a day 100+ grams of protein, lost 5 kg in 4 weeks, no muscle mass was lost and feel great [basically no sugar]
How are you eating 100 grams of protein everyday ? Can you help with your diet ?
i'm doing literally the same thing right now. i've been doing it 2.5 weeks and have lost 2.7kg. however, my lower abdomen seems to have decided it will be the last area to give up fat. i guess i just gotta thug it out for another 3 weeks
Bottom line is still... You have to do cardio to lose belly fat
great bhai thanks for the analysis
This was awesome news! Thanks!
I’m a Pilates instructor and this article makes a lot of sense to me. Many newcomers to reformer Pilates report reductions in waist size and belly fat..
Thank you for sharing ❤
Would you mind linking the studies in the video?
When i was a sophomore in high school, i signed up to run track, i didnt have a lot of muscle mass, so naturally i was made to be a distance runner. The majority of what we did was running and core exercises. Ive never seen fat fade away so quickly.
This study is quite inspiring.
Why don't you add the link to the studies?
Yo! could you cover the new meta-analysis that just came out saying 1.5 min of rest between sets maximizes muscle growth now compared to the 3-5 min rest recommendation?
I spend lot of time to analyse data before setting my routine, also, my personal experience with my past routine, that I have done throughout the years.
Yet, the one I've been starting since the beginning of the year is exactly that medium intensity cardio of 30min + targetted exercices... it's definitely working for my methabolism.
'Nothing' really happened during the first 60 days except a proper stamina boost, then the following 30days have shown changes from a week after another. It's highly motivating.
Why not do ab exercises to mobilise, followed by cardio that involves the abs to burn, instead of the usual cycling or running. Surely this is the ideal scenario to lose belly fat?
Thank you so much for the video
Now, could you talk about how to loose fat around the belly while avoiding loose skin ?
You gotta build muscle!
It depends on your age and genetics. Also intake collagen and get under the morning or afternoon sun. I lost 60 pounds weight have not even one stretch mark at age 36
That can only happen with extremely fast weight loss, because otherwise the skin will always shrink accordingly, sometimes the answer is to go slower
Thank you. Makes sense.
Isometric to go along with/weighted ab workouts! 💪🏾🤙🏾
I suppose even if it dosent spot target abs, good 15 mins abs session then nice run twice a week will be beneficial anyway . Going to give it a go.
Please link all the reaserach Artikels. Would be great :)
Great video mate. 💪🙂👍
In a nutshell:
1. Do ABS to mobilize the fat in the area
2. Then do cardio to burn it.
3. Combine with appropriate diet.
4. Profit
May you please make a science based video on calisthenics and how to build muscle with it😢😢
I'll be trying this in my workout (I have a good amount of fat). Will update the results in 2-3 weeks!!!
Update please
@@KnightmareGambit1260 hey, on an average I lost around 0.9-1.2 kg fat per week. Also considering the calorie deficit, high protein diet and workout.
@@KnightmareGambit1260 would definitely recommend but never over exhaust yourself
We all needed this video.
bro this video came in the right time, I am trying to lose belly fat
Bro your videos are damm crazy I was waiting from many days
4:06 Could you please specify the exercise sequence? Was the cardio workout done before the abdominal exercises, or was it the other way around?
Interesting stuff. If we're looking to target belly fat, we can just throw in a day or two of high intensity ab exercises per week, maybe mobilize some of that fat, then follow up with half an hour of cardio to burn it off. Regardless of whether the effect is significant or not, it's still a very good regimen for cardiovascular health.
thank you amazing❤❤🎉🎉
I'm searching for that "long story short" guy
Its just a 10 minute video, pls fix your attention span
@@burnedout5979 yeah I guess I should
Do abs exercises with weights, followed by 20-30 minutes of cardio. And eat less than you burn
@@Steph1 thanks bruv
Good to see I'm doing it just about right then without even knowing this! Awesome video as per usual. Also, keep those silly moments in between those are golden XD
Give your Mograph people and editors a raise. Very good job
I’m all in on spot reduction now 💯
Dang, I've been leaving the gym after doing the stair master cause I'm soaked and feel awkward using seated machines all sweaty. Oh well, were gonna need more towels!
For people like myself with lower back problems, I guess the plank will have to do, or the McGill 3.
I feel ya bro, living with lumbar area pain is shit ... I myself had an injury when I was very young, and now more than a quarter a century later, and a long period of illness where I went total fatass mode (125 kg for my 6 ft on the dot) and then started slowly (Was unable to do a 20 min walk down and back up the hill, maybe 350-400 meters in one way, without getting muscle inflammation and spend next 2 days useless in bed, to slowly cranking it up - since september 2023, and now I am downto 75.6 kg and I can run/walk pretty much for hours .. I got to a point where I do not longer notice that I am still moving after whole day on feet ... when it gets busy...
(I stopped running too risky for my meniscus and my age in general, but I can racewalk.. which I mostly do in gym, and I also take every opportunity for more walking) but there's still some stubborn belly fat, and while my goal is being healthy and fit, but knowing I am like 1% of body fat away from 6 pack is kind of annoying ...
For lower back pain, at first I was constantly forgetting myself, so I resorted to setting reminders with a specific sound, and posture check reminders on pc, to get it trough my thick skull to always take care of my posture, and over time, it became a second nature ..
Only once I was in a rush to give a massage, because someone close to me was in pain - lower back/sciatica, and being well versed in massage (long story how)I "powered" through the pain and incorrect posture because of time constraints - and had several days of really bad back pain as a result,
That was my only slip since I got it into my head to always watch my posture ...- since ~September '23 (I mean I do have back pain all the time but I learned to live with it, if I actually say "my back hurts" - that means I'm dying...)
GL bro!
P.S.
Soz for the wall-o-text and TMI... after 40+ years of typing my fingers tend to "get going" and before I realize there's a book written, which could be weaponized if printed out ...
@@AskZch lol don't worry about it. I've had bad posture my whole life from trying to hide my belly and also not wanting to stick my butt out. Also slouching pretty much all the time and inactivity after my latest set of dogs got too old for long, then short walks
Caught up to me the last few years though, with my back occasionally going out but after a week or two I was fine. Then the latest one took about 5 months, and I'm either still feeling some effects or I'm extra sensitive to any pain back there cause I don't want to go back to that again, especially for that long. I was trying to move something heavy at work but sliding it a little bit at a time until I got it on a cart, using a yanking motion. Bad idea
plank with leg raising is pretty good
This makes more sense that depsite all the strength training i was doing i wasnt loosing fat until i started doing aerobics. I wlll from now on do ab work outs through out the week.
People need to read the full study. The ab workouts were high frequency (they did 4 minutes on 4 minutes off, similar to HIIT but with LOW loads). That's why they worked.
My routine for belly is ab workout and cardio. At the end of the day, in my experience, diet was the most important part.
I always knew that one could, simply from experience. It is very, very clearly evident! 💯✅️
what a perfect video during a cutting season
This is amazing...
cant wait to try this out...
It may not work but I'll give it a try.
Linking to the actual paper would be helpful.
He did
Hii guys, so i have tried this method of spot reduction for my belly fat and it’s totally working for me.
I have done same thing as you explain:
1) calories deficient
2) abs workout
3) trademill walk about 45 min buring around 500 calories
And after 12 week i got really good abs
That's great bro!!
very interesting man, i might incorporate this into my workout, my belly fat has always been an insecurity of mine, i dont let it get to me too much but i feel like id be much more confident if i had an easy way to burn it, preciate this
Thanks for posting the progress update man!
@@namanthacker Thanks for posting the update bro! Means a lot.
For anyone interested at losing weight and getting healthy (Being fit and healthy is my primary goal, really don't care how buff I look, I never liked taking photos of myself anyway, and for "Game" - as long as you are not a variant of The Elephant Man, it's not about the looks... Never was never will be...
Calorie Deficit and regular exercise really works, just gotta be disciplined, I wanna kick myself for not making a photo of me when I was 125+ kg for my 6 feet on the dot ... Now I am at 75.6, I started from being unable to go (down hill and back up hill, total distance maybe 400 meters in one way - I would get muscle inflammation and spend next two days in bed, to slowly, walking more and more, then running for a while, dropped running, too risky for my age, I
I got to my ideal weight in about 5 months of regular exercise and I got from being terribly overweight and not exercising for years... more like decades...
But at my age there is still maybe 1-1.5% of fat left, which is all located where I don't want it, and coach is pushing me to eat more :P ... if I can speed it up, it would mean I could stop with calorie deficit sooner...
This is highly informative and useful
Just intuitively, it makes sense. For me, this is why fitness is so frustrating. Why does it seem like no one has the science figured out? It's so easy to find completely conflicting information.
Jeff Nippard's new video is coming 💀
An advice, you should include the link to the papers, would be super helpful
I will try this. I have designed this list of exercise plus 20-30 mins of cardio to get the blood flow described especially in the lower middle. See you in a month!
1. Bear - 100
2. Sexy Bear -65
3. Broom Twist 50
4. T Tapp Hoedown (2 rounds)
5. T-Tapp U-Swings 30
Thank you so much for the video. I really appreciate your approach, and you always have amazingly funny video edits, I´m true. I really have fun watching your videos while learning. wtf I look like an AI comment, but I really do appreciate your time n effort.
Furthermore, I will try to buy your plan whenever I feel COMMIT with the program since I feel I am constantly hoping from 1 plan to another and then drastically building my meals with over carbs and no workout just because "I ran out of determination and consistency".
Thanks again Jeremy! I made the quiz you have so I should loss 5 kgs by July 21th!
I will try my way to do so 💪
so cardio would be needed and calorie defecit wouldn't be enough?
Yea didn't get this
The thing is ab workouts just get the fat moving(ready to be used as energy fuel), and then doing cardio just expends that mobilised fat energy
So yea caloric deficit would be for the overall day, but that wouldn't expend that mobilized fat energy as effectively as cardio/any energy consuming task right after cardio
Gonna boost blood flow to my belly by eating more food. You need blood to digest after all. Gg 2 ez.
Makes sense. Back in the day when I played varsity soccer, we had the daily combination of cardio and AB work. My abs looked their best. Yes, I was younger then. And that was a long time ago. And back then we didn't really know all the science. So...
I'm wondering how fat is even being mobilised by crunches. The fat does nothing while your muscles move, the work itself is not being done by the fat of course, so the trigger must be the motion, There is motion around the fatty area. Do we have to do exercises to create this mobilisation or could we just move the fat around manually or with a massage gun or something like that? I'm thinking having a strong vibration around the fat area should create more movement than doing crunches or twists.
the video talked about blood flow, so as you suggest maybe the mechanical stress stimulates blood flow, but in that case you could probably slap your belly for a few minutes during your cardio to get the same result. We need more studies
love handles is the last place i hold fat
Nothing wrong with a chubby lover