Do Sit Ups Really Flatten Your Belly? - Dr. Berg
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- Опубліковано 11 гру 2017
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In this video, Dr. Berg talks about sit-ups and how they do not flatten your belly. Yes, they will create some toning, but there is a deeper cause to both the superficial fat just beneath your skin (called subcutaneous fat) and deeper organ fat (called visceral fat) and this is excess insulin. The insulin message is - store fat in your mid-section. Insulin is triggered by excessive carbs (sugars) and frequent eating.
So if you neglect the "lowering excess insulin" problem while you do sit-ups, your results will be insignificant.
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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Sit up and crunches build muscle which is great for supporting organs and lower to mid spine. However, with belly fat it will also extend the top layer of fat out, thus making the gut look bigger. Its important to cut the fat as well as strengthen the core of your trunk. Having a gut usually coincides with weak lower and mid spine support.
This is so true. Abs are made in the kitchen. That's the first thing to remember. I think once you're lean enough it's ok to do a bit of ab work to make them pop more. Also, good for core and spine. But I have to say that in high school I used to do hundreds of situps for martial arts and never saw my abs. then in my early 40s, I hired an online coach and followed a strict diet, weight training and cardio plan and for the first time in my life I got abs. He had me do zero direct ab work. Just squats and lifting weights in general worked my core.
Sit-ups help firm the area...but CARDIO is THE BEST to strengthen your overall core. Ex-military here...have you seen runners' tummies? But as far as diet, staying away from high CARBS and DIARY is a MUST!
I've found cardio removes most of the belly but serious core exercises firm away the remaining bottom lip of the belly and lack of ab definition. A lot of back strengthening also helped pull and stretch my stomach even further back.
Thank you for sharing and enriching lives Dr. Berg.
Wow! Straight to the point....love it!
You're the best👏👏👏👏
This guy is so easy to listen too!!
Since I started intermittent fasting about 3 weeks ago , my belly fat was the first to go! I also find that doing planks really help tighten up all the core muscles( I never liked sit ups as they hurt my back)
Isla Miln Congratulations
I've just started intermittent fasting 4 days ago but eavning time is challenging with being hungry, I have one meal at 1pm the other at 6pm
Lemon castle What does your evening meal consist of?
Time to thrive, I have anything I want in eavning but try to make a healthy meal. This last night I had carrot and parsnip soup and two pieces of bread for eavning meal and before that I had poached haddock with potatoes and broccoli with parsley sauce, I've been having a mug of drinking chocklate and 2 tangerines around 10pm not sure if that's breaking the fast though, but I can see my stomach fat has reduced after 5 days already. are you doing intermittent fasting Too?
This is absolutely true. Fasting is the key and planks do wonders on the tum
Thank you very much for all the knowledge which you have been sharing with everyone !!! You are very very respected on my behalf...................................
Cortisol is the main culprit as we are all under far to much stress, both at work & at home & it's all by design, change your lifestyle to change your health.
I've stopped drinking caffeine for this very reason.
Hello Dr. Berg,
I want first to thank you on your videos. We appreciate the time and effort you put on them. I have question regarding the ketogenic diet. Is it safe while breastfeeding? I still nurse my 18 months old about 6-8 times a day. I tried to lookup for information online but I found nothing but conflicting information. Morr info about me: I have hypothyroidism and on medication of 75 mcg. Also, I have history of gestational diabetes in both of my pregnancies. Thank you
Situps are often done wrong. You need to use your abdominal transverse muscle (pulls your belly in) and do the situps that way. Even reducing belly fat through the diet isn't enough if your transverse abdominal muscles are weak.
Please do a video on women going through menopause and insulin resistance
Depends on the % and type of body fat. I’d argue sit ups but more so planking m certainly tones your abs. Similar to doing any exercise on any muscle group.
Can you please do some videos on ghrelin and also mTOR- especially the association of increased mTOR from too much protein?
right sir insulin is the culprit
michael potts no he's not I've done it it works
Good evening Sir, I watch all your videos and i learn a lot from you, also I lost weight using your advice, I was 116 kg and now I am 87 kg...however I have an important question.....I saw on you tube Dr. Robert Morse (you can find him on you tube) and he says that we should eat only fruits which is against your information about fruit sugar.....so please can you make a video about fruits
Quick question, which vitamins deficiency cause tingling above lips?
Thank you.
He said the link down below, but which one???
Depends what flatten means. Sit ups are not likely to use a lot of fat. If you do it properly belly sucked in and train internal belly muscles it can flatten. Most people though will get a bigger belly with sit ups because they don't suck it in and train the external muscles which get larger.
Dr Berg,,,Your info is spot on,,,I'm doing my 2 day waterfast,,I don't work out on waterfast days as it causes stress response,,,,30+ lbs fat loss so far,,, your advice is great,,
Thank you!!!
Dr Berg, I’m fighting a losing battle.
I’m 38, 5’ 7’’, weighing about 189lbs, carrying 18% bodyfat (I think). I’m lactose intolerant & hypertensive due to I think insulin resistance in my body, which I’m trying to control. My issue is, despite a good diet, good exercise regimen, good sleep pattern, my belly fat still won’t go down.
If I IF, based on my blood type (A-) my cortisol levels rise, which makes me bloat. If I go keto (which I tried for 8 months) I’m weak, lethargic, & what’s worse, I bloat! In addition, I found that my blood pressure rose also.
Your advice is good, as now I have a clear understanding of what causes my blood pressure & why I’m insulin resistant. The problem is that how to fix the issue in ur vlogs don’t work for me & my work schedule, so my question is, what are your thoughts on glucose disposal aids for insulin resistance & potassium bicarbonate instead of 7-10 cups of veg per day?
Adrian Myrie ; he rarely answers questions here. You can call his number on his website and they will answer your questions. Also, every Friday he has a live call-in. Try that as well.
I believe if you are weak and lethargic and tired, it’s usually at the beginning stage of Keto. It’s from the adaptation from high carb diet to high fat, low carb diet. The body is trying to adjust. Try taking in more electrolytes.
I’ve been on high blood Pressure meds since I’m 14 years old. Now 49 and on Keto, I’m down 56lbs and do not need the medication anymore. Good luck to you.
397 Coney thanks for your response. I live in the UK, which makes calling difficult, but not impossible. It’s impressive how u managed to lose weight & get off medication with ur hypertension. I tried keto for 3 months, but it wasn’t working for me. I’ll keep looking for a solution 👍🏽
lmao just eat less period or fasting 24 hours a day
Does winters increase appetite. How to control it. Please make a video on this
Muscle are built in the gym, abs are built in the kitchen...no amount of ab exercises will give you a six-pack if it is hidden under 2-4 inches of flubber...
I checked the description and it was not in there. So how do you do it. I already am keto and fat adapted. But I needed to tone. What's the best way to do this? I can't do sit ups because of a spinal fusion.
U must really hate insulin
You can like snow without liking blizzards.
And you must really like diabetes
ITS SNAKES what Dr B is trying to do is to educate on how insulin works, it's not bad to have insulin, having too much or too little is the problem.
U must really hate being fat.
Eclectic lol im not fat
Wanted to view your Keto Mini Course but it's only available to Facebook users? Not everyone has a Facebook account!
Thanks doctor ❤❤
are belly dancing and yoga good sport for adrenal body shape ?
and please make a video for reducing breast size for women
dr berg i have a question is intermitent fasting and ketodiet is good for petite body type?????
Where is the link telling me “exactly how to do it ?”
Hello Dr. Berg. I have a question... how do I eat 7-10 cups of veggies a day while also trying to stay below 20 grams of carbs a day? I am struggling with that. Also, is it possible to do a keto diet when you are lactose intolerant? Thanks!
He's referring to net carbs. So if a cup of broccoli has 6g carbs, you subtract the fiber (2.4g), and end up with 3.6g net carbs.
Also, yes, dairy is actually not recommended on keto as most of it contains milk sugars. Some hard cheeses are okay, but milk should generally be switched out to something like almond milk. I don't eat any dairy and I'm slowly working on doing vegetarian keto.
Don't do sit-ups, do sit-downs.
Hi dr berg. Does sweating burn fat?
Can you kindly provide general information and explain how to gain weight?
I eat 4 big meals instead of 3 meals a day.
I also love eating snacks in between. Snacks which I usually eat also not low calories snacks, I love eating breads, chips something like that.
I take my dinner around 5 pm, and in the night around 8-9pm, I will be eating one big meal again, and by 10-11, I am going to hit my sacks.
I tried not to take the last meal (8-9 pm), but in the end, just made me wake up in the mid-night because I felt extremely hungry
I wonder why in this terms of daily eating, I can not gain weight.
I am a man, 183 cm, 72-73 kg
I do exercise (treadmill for an hour) twice a week
I do smoking as well.
Thank you very much in advance
Body Building Bubble Gut demystified. Thanks Dr. Berg.
Curious as to why do some
People have extreme weight loss with stress when others can put weight on, if high cortisol leads to high insulin?
some people don't eat when stressed
Cardio & Diet removes most of the bloat, but you WILL need to do sit-ups and many other ab exercises several times a week to firm the rest! You can shed the fat, but the bottom belly lip, sag, and lack of definition will stay without sit-ups, crunches, bicycle crunches, plank, etc. Do both! The core exercises will ENHANCE the cardio tremendously too...why wouldn't you want to do them in that case?
Missing Link again
I am gonna do some sit ups 😂
I have a situation at the moment,I started doing sit-ups and my belly is worst than it was,am so sad,maybe I should not have started…can I get help on how to get it back to what it was or get it better pls?
Having had an operation where I was opened up from sternum to waist and now enjoy a hernia. Large hernia. Is there anything I can do to shrink it? Besides constant wearing of a hernia waist band which I am considering. As now I look like Santa walking around. Not enjoyable.
Where’s the link?
No
Where’s the link.
Doc please .. video on how to lose cheeks fat 😀😀
It’s Subcutaneous, not Superficial.
I got some Digestion issues after doing Sit ups
Depends how you perform it - in such a case one is doing those while keeping vaccum, this works. Otherwise - not ;)
Fix subtitles please
Exactly! 85% what you put in your mouth (diet) and 15% any type of movement (exercise). Got it.
I'm just curious Dr. Berg, why the shortened link in your free mini keto course redirects me and needs me to login to my Facebook Messenger account? Care to answer?
But my belly aches now that I have just started in 2 days
I have always had a flat stomach after having 4 kids my stomach looks bloated n I hav a lot of lose fatty skin!!! I hate it!!! I eat 2 really small meals a day If that bc of the bloating it hurts to eat I feel Full but how can I lose the loose belly fat n bloating (I tried pushing on my gallbladder/?) but it's still there!!
PS I have a bad back n can't do sit-ups but I do walk 5+ miles a day!!!
it takes time.. u need to understand that the skin is an organ.. when we gain or lose weight too quickly our skin can't adapt in time, therefore becoming loose.. no exercise routine can change this... u can diet all u want, but it is going to take time.. there is no overnight cure for this no matter what the doc says. When we lose weight regardless of being male of female the max we can lose in a week safely is 2.2lbs if u burn more than that u start burning into muscle not fat... so if u put that into perspective when giving birth its too dramatic of a change and will take time for the skin to adapt
In other answers : yes
Not today sweet coffee ,😑
@drberg Hi Dr. Berg, what do you recommend for a 49 year old guy with a gut and type 2 diabetes? Need to burn these tacos off 😊
Can u explain the meaning of toning ... Toning is a stupid word that people who have no clue about exercise use! u have 3 options when it comes to weight Losing, maintaining or gaining weight thats it! there is no toning... Please explain to me how u tone? u can't... how do u tone a muscle? u can't shape a muscle.. its BS. u can grow the muscle where u will ultimately gain body fat in the proceedings and then when u r happy with the muscle size .. what do u do? u diet in order to lose the extra body fat u gained whilst building muscle.. u don't tone. Anyone can feel free to argue this point with me.
Lost 4 inches on my waist never done 1 sit up
I wonder if that is why I'm skinny fat I am so thin everywhere else except for in my stomach area I mean I wear a small to medium shirt and a 3-4 in pants... I lose weight everywhere else but I cannot get rid of this belly flab
Ashley the belly fat is the last fat to go. But I assume you don't exercize (much). If you do strength training your posture will improve a lot and that alone improves what your belly looks like.
Peter Faber I understand that I just had a baby 6 months ago but my stomach should be flat by now
I wouldn’t fret too much over it since you’ve just had a baby, especially if it’s your first baby. Your uterus will take its time to shrink (everyone is different). Some may take longer and some a short period of time. Although, a a balanced diet is good for your and your baby if you are breastfeeding. Goodluck and congrats to you!
Ashley Congratulations on your baby. I have 4 children, so I understand. I got to the point to tell myself to not be so hard on myself because of all the time (40 weeks) it took for my body to get that way, so it might take at least that long for me to lose that baby fat. Sleep and cortisol might be a factor here too as well. We certainly don't sleep much after the we have the baby. That effects cortisol, and cortisol will block your fat burning hormones. Be good to yourself and be sure you are eating the most nutritious food possible. Dr Berg's plan is great for that because he says to eat lots of vegetables. That will certainly help you overall, with fat but also feel good too. Please keep in mind that it is a huge physical demand to have and then following, care for a baby. Enjoy your beautiful life!
Ashley I just noticed someone else's comments on the uterus. So very true. If you are breastfeeding your baby, this will help. It causes contractions of the uterus to get it back into shape. Yes, it can be painful, but I remember experiencing that and thinking how it was a necessary good pain, like after having a good workout at the gym. But in your case, I believe this is better than a gym workout.
Does belly fat always come from too much insulin or cortisol??
Or also too much estrogen , but insulin is the main reason !
Ayrad160 tyx mate!
You welcome Karan , No Raja the whole abdomen not just the waist !
Usually it comes from a thing called eating too much
Adhiraj Rajbanshi not necessarily, people who have high metabolism can get away even after eating too much.
Basically sits ups don't really do shit, eat healthy.
The answer is always insulim lmao
"belly fat" (actually any fat) comes from calorie surplus.
You don't watch his videos, do you?
Donna Hamstra his videos are telling nonsense. maybe watch other ppl, with different opinions, and with scientific research backing them
BURPEES+CLEAN DIET=FLAT BELLY
Susan Bame Good for you!
That is horrible design
This guy is straight up liar. You lose belly fat by losing weight. Explain how athletes and bodybuilders are the leanest on the planet yet they eat 250+ carbs a day?
fat loss is not site specific.. fact! sorry to burst your bubble.. u can't target fat loss.. u could do a 1000 sit ups and u may burn enough calories to lose weight but that does not mean u will lose it on ur stomach! read up on it... People believe the hype from the marketers to promote crappy home exercise machines.. Fat get stored in various places in our body and our body wants to hold onto fat, but when u begin burning fat u could lose it on ur face, ur arms, legs etc before u see it burn off ur belly.. we all have areas on our body where we have stubborn fat which is slower to lose than other parts.. once ur body fat is low enough it will burn the excess fat wherever that may be from. Feel free to research this.
Sorry to burst ur bubble Susan, but all that u have done is been at a calorie deficit so u lost weight.. it is not about what diet u r on.. it's just that u follow the keto diet and as u saw results, u believe that to be the reason, but all it is, is that u r at a calorie deficit. Sugars are wasted calories and without realising it, foods high in sugar can put u over ur calorie requirements with u actually thinking that u haven't eaten much... With regards to the health side.. this is a different story.. If u r feeling healthier for it, then for sure stick to it and this is great news and long may it continue... But with regards to the weight etc honestly it is nothing to do with the keto.. there is actually a lot of data out there that shows people who are on a higher carb diet lose weight more effectively but ultimately it is just calories in vs calories out... with regards to the inflamation.. please look to add spices into ur diet such as turmeric and red cayenne pepper.. a nice glass of almond milk with turmeric ( sounds gross but its not) before bed and in the morning works wonders.. I have DDD and adding 3 litres of water a day to my diet along with turmeric and other herbs I am doing a lot better... back to the diet thought... if u r happy with it then stick with it, but at the same time ask yourself.. if it is really to do with the keto and nothing else, using that logic, by next month you will be a size 6 and then 4.. how will u stop losing weight?? u will add more calories and it can be from any source.. all u need to know is how to calorie count and know what ur limit is per day.. knowing how much u burn per day and each day varies to what our body needs depending of the level of activities we have.. but ultimately if u feel better in terms of inflamation then continue. but this will also be down to the weight loss as u r carrying less weight, which is less stress on the joints. Anywhoo we all do what is best for us at the end of the day, but it's good if we understand a little more about our bodies as we don't have to restrict ourselves as much as what people think.
*enough videos on weight loss*
home pc why?
home pc these are questions people need answers to. Instead of complaining, why not ask Dr B one of *your* questions instead
home pc they are many things to watch here on the Tube just watch something else😊
Illegirl Without dimples loosing weight is very Easy..
home pc many people have false informations about loosing weight, it’s good that Dr Berg wants to help those people who really want to achieve a healthy lifestyle. I have seen many false informations given on tv or on the internet.
No