5 Tips To Lose Stubborn Belly Fat Faster
Вставка
- Опубліковано 5 чер 2024
- Stubborn fat is tough to get rid of, but these tips will help you lose that lower belly fat and love handles that just don't seem to budge. If you are stuck and can't lose any more belly fat regardless of how much you workout and diet watch this video it will help.
🔥 FREE 6 Week Shred: GravityTransformation.com
📲 FREE Diet/Workout Planner Tool: bit.ly/2N41lTX
There are physiological differences between regular body fat and stubborn fat. Stubborn fat tends to accumulate around the belly and love handles for men, as well as the hips and thighs for women. Stubborn fatty areas around your body just don't seem to burn off or change much even as you see the pounds fall off the scale. You might see changes in your arms, your face, and other areas that are further away from your center of mass while your belly fat or love handles basically stay the same.
There are a couple reasons for this, one is that stubborn fat tends to have a higher ratio of alpha-receptors than beta receptors making the fat release at a slower rate from those last spots that just don't seem to budge.(**) These stubborn areas tend to receive less blood flow than regular subcutaneous fat as well. This means that even after you trigger fat loss with diet and exercise, and that causes your body to release the triglycerides that are found within your fat cells, Those triglycerides still have to be broken down into fatty acids and mobilized through the bloodstream to get "burnt off". So the lack of blood flow to these sites in combination with the receptors (1) makes it much more difficult to release and mobilize fat, making fat loss much slower from these stubborn areas. So how do we actually get to that fat and burn it off once and for all?
Well first I know it might already be obvious but you have to be in a calorie deficit to create the conditions to burn fat, to begin with. If you're currently not burning any fat at all, and you're not losing any weight off the scale for a few weeks or longer, that most likely means that you're currently not in a calorie deficit. This could be for a number of reasons especially if you've already been dieting for some time. For example, as you cut calories to create a calorie deficit, even if you do everything right, you'll still lose some muscle over time, slowing your metabolism. You'll also be losing fat mass over time. Fat cells require energy to maintain. So when you lose fat while dieting you also reduce the amount of energy required to maintain your body. Since your overall body weight or body mass will also go down, basic movements will require less energy further slowing your resting metabolism. So as you burn more fat and get closer to the stubborn areas, your body will require less and less energy, so you'll have to reduce your calories further. To drive this home this means that even if a macro calculator says that you have to eat 2000 calories per day to be in a calorie deficit and burn fat if you're not losing any inches or pounds and you're tracking your calories at 2000 per day, it literally means that the calculator is wrong and you're likely at maintenance, and you'll have to subtract calories further to put yourself into an actual deficit to continue burning fat, and eventually get to that stubborn fat.
And that brings me to tip number 2 before you assume that you're stuck and you start restricting calories further, make sure that you're actually tracking your calories for a full week and that you're tracking them accurately. Too many times people assume they're eating fewer calories than they actually are. This has been a consistent problem for not only average conditioned people that I've trained but also for more advanced bikini and physique competitors that I've trained. So just spend at least a few days, and track every calorie including the condiments that most people usually leave out, the oils you use, and the sugar in the creamer that you add to your coffee. After tracking if you still haven't lost weight or inches during that week, lower your calories by about another 200 to 300 calories and you'll probably notice more fat loss the following week. Keep in mind this process of dropping more calories is something that you may have to repeat a few times as your body adapts to your diet.
And that actually brings us to the third tip, which is to incorporate refeeds or calorie cycling to blunt and maybe even reverse a process known as adaptive thermogenesis. This is essentially a term used to describe your metabolism slowing down more than what can be expected just from losing fat mass and muscle mass alone. (2) This so-called "starvation response" seems to be a natural response to the decreased amount of calories or energy that you're taking in. And as you get leaner and closer to burning that stubborn fat, adaptive thermogenesis is likely to affect you more and more making it feel like you're taking one step back for every step you move forward...
References:
1. "Alpha-2 adrenoceptor activation causes marked retention of lipids in adipose tissue"
pubmed.ncbi.nlm.nih.gov/8387538/
2. Adaptive thermogenesis, which represents in this case the decrease in energy expenditure (EE) beyond what could be predicted from the changes in fat mass or fat-free masspubmed.ncbi.nlm.nih.gov/17260010/
3. A 48 hour reefeed combined with a more aggressive calorie deficit during the other 5 days of the week, was able to keep metabolic rate elevated, and preserve muscle better than continuous energy restriction.
See figure 1
pubmed.ncbi.nlm.nih.gov/33467235/
4. "A 2-day carbohydrate refeed preserves FFM, dryFFM, and RMR during energy restriction compared to continuous energy restriction"
pubmed.ncbi.nlm.nih.gov/33467235/
5. Matador Study
See graphs
pubmed.ncbi.nlm.nih.gov/28925405/
6. "Greater weight and fat loss was achieved with intermittent ER. Interrupting ER with energy balance 'rest periods' may reduce compensatory metabolic responses and, in turn, improve weight loss efficiency."
pubmed.ncbi.nlm.nih.gov/28925405/
Max❤😍❤
For endurance athletes, the fitter you are the less calories you burn..it’s an adaptation, like sweat rate, lower waking and standing heart rates etc
Just a tip, whenever you're presenting information contained in a graph, chart, or comparison of calories between two foods (for example), leave the information onscreen for more than two seconds. And don't add data to coincide with your speaking rate, just present all the information at the start and perhaps highlight data as you call attention to it.
its just such sellout bs cause these are points you could make in 2 or 3 min max but you drag it out to go past 10 minutes to keep your 10 min videos
Would this still work for a 14 year old?
I find the hardest part of losing fat is understanding that the belly is the last place you will see it go. I started focusing on losing my fat and noticed it going from my arms, legs and face first. The chest next and now I am seeing more from the belly. It has taken a few months but it will happen, the important thing is to not give up.
All my fat gets stored in face 😭
i noticed that too. the belly fats or more precise below belly button n the sides are the most stubborn n last to burn. The second last would be our face which is below our chin. And, yes never give up.
I am currently 2 months in..my face has gotten slimmer significantly..when do you see belly fat reducing? I mean in how many months?
@@soulreaper2967 I didn't notice much at first but when measuring my waist I could see a change. My abs started showing soon after.
keep going king.
1:19 Calorie Deficit
2:45 Track your calories
3:37 Incorporate refeeds or calorie cycling
6:51 Reverse the effects of your diet reducing your neat levels
7:59 Lift Weights
8:37 Give yourself time for fat loss to occur
9:38 Train those abs
You saved over time
bro is an angel
Bro I hope you have both cold side of pillows when you sleep
@Pepe The Frog Under 10g!? That's a great way to kill your T!
@Pepe The Frog What does that have to do with having a proper balance of macronutrients in your diet? Fat is important for hormones, brain function, etc. That statement is entirely independent of the fact that the reduction of visceral fat is beneficial. Being too fat is obviously bad, but that's not the point. Drop fats too low in your diet and your kill your free T.
1. Calorie deficit 1:18
2. Tracking your calories accurately 2:39
3. Incorporate refeeds or calorie cycling 3:35
4. Reverse the effects of your diet reducing your neat levels 6:45
5. You need to be lifting weights 7:53
Extras:
6. You must give time for the fat loss to occur 8:36
7. Training your abs 9:34
Respose to number 7: While traning your abs directly won't target belly fat(because you can spot reduce fat. You lose fat proprtionetly throughout your body. Just like doing curls won't burn off bicep fat) training you abs will help you have a more defined six pack. EDIT: Grammer
@@bananaguy2399 so shit Sherlock he has said that before
👍👍
Cold bath and shower also helps a lot because they activate brown fat.
@@giovannimannelli2158 Brown fat? 😕
For those that find these extremely useful tips a bit complicated, I will tell you a very simple trick I used to lose 10kg of fat and gain 3kg of muscle at the same time within a 6-month period.
First (and most important) of all:
-Get rid of all the unhealthy junk food and beverages. If you are too used to them, you can find healthier alternatives and eat/drink those in order to trick yourself into finding this easier. Example: Instead of a bag of chips, you can eat some nuts or seeds, instead of coke you can drink a healthy soda without sugar. Instead of sweets, you can eat 0% vanilla ice cream or some sort. Of course all of the above should also be eated at a restricted quantity.
Secondly:
-Reduce the quantity you eat. I used to eat 500g of meat at a regular day, thinking it's normal. Then I began eating 300g and I felt no difference, other than getting thinner. The same goes for carbs. You can still it as much salad and fruits as you want, I'm pretty sure you will be full before any of those can make your progress slower.
Thirdly:
-Make sure to exercise at least 3 times a week (minimum half hour). If you really hate working out you can choose the exercises or sports you like the most and make your weight loss journey enjoyable. If you don't want to lose muscle, make sure you practise some weights too. Building muscle is actually the best way for your body to burn calories more quickly, simply because your muscles become heavier and burn more energy when you move them. It also makes your body more good-looking.
Fourth:
-If you ever feel hungry, try to remove that hunger in the healthiest way possible. Eat a fruit, some low fat yogurt, etc.
If you follow the 4 simple steps above, you do not need to count the calories you are eating, it's almost certain that you will always be in the right calorie deficit. I did the same and now I am exactly the weight I'm supposed to be, with a 10% body fat. And it was way easier than I was expecting it to be.
This, I've got rid of sugars and flour-made foods like pasta, cookies, etc, none, not even pizza. I'm only eating meat and vegetables, sometimes I only eat a salad if I'm not too hungry, and to satisfy the need of something sweet and delicious I've started eating fruits. I've lost 5kg in two weeks.
Needless to say that I'm working out 6 days a week and on sundays I'll go for a walk
@@Bruno-jf3cb nothing wrong with wholewheat pasta...
@@alejandroperez5368 It has carbs.
This is brilliant. Thank you 🙏🏽❤️
@@andrewchr i mean yeah but carbs arent necessarily bad... in moderation they can actually be good, providing easily accessible energy for workouts. they only really become bad and do harm whenever they are consumed excessively, but in moderation theyre fine 🤷🏽♂️
Honestly bro, you’re awesome. Especially when you cite all these sources and you know your stuff, it’s really appreciated in a world full of misinformation. You’re amazing brother
Dude is legit a genius. By far the most practical, honest and pragmatic fitness advice on youtube
Hi
Hi
Hi
@WhatsApp㊉①⑥⑤⑦④②⑤⓪⑤⑧④ oh no, a bot comment thread 🤖
Been dieting and building muscle for 4 months now. It’s been hard but getting easier. I’m just starting to sees difference now. I’m average build and didn’t carry much fat in the first place hence the time this is taking. Seeing the results now makes me even more determined.
Been watching your videos for about 3 months now! So far I'm back in the gym 6 days a week, eating less and healthier, hitting the sauna. and now im down over 20 lbs!! Thank you so much for your channel!! I feel better than I have in over a year!
I wish I was more like you. I'm up 20 pounds since the start of the year...
@@historymaker4894 Stop wishing and start doing! You won't see immediate results but you'll see results if you really try! This channel will teach you more than enough to be successful.
Cut your gym days down to three days and you will probably lose more weight.
@@historymaker4894 I was out of the gym for a year. It was very difficult to get back into the routine. But after about a week it was easier. I just made myself do it, even when I didn't want to. And I keep my workouts under an hour but high intensity. That helps with my motivation. And I do sauna, hot tub and cold shower for recovery. Feels fantastic! Good luck and get after it! We're rooting for you!!
So true! My biggest downfall is lack of patience and giving up when I dont see results fast enough 🥴
I've been weight training and dieting for 3 months now and your videos and tips have helped me so much. This is the longest I've ever stuck with it and I'm finally seeing bigger results. Thank you so much for creating these videos and helping people like me.
It will be important for you to visit my channel.
So weight lifting is very important?
Results?
The best fitness/dieting account on UA-cam. Thank you for the knowledge 🙏🏻
I'm always looking forward to each of his video. He is the best teacher on UA-cam in terms of weight lost and IF. Thank you for sharing your passion and knownledge with me.
It will be important for you to visit my channel.
Good information I will have to watch again. I am 62 and have trained for over 40 years, drug-free. In my 50s I was in really good shape and thought I would enter my first natural contest. I started melting down in May for the contest in October. My diet, I followed books by Clarence Bass. I looked good at 192 and down I went, slowly restricting calories and slowly increasing my training intensity. I got lean but right around my navel and handle area, the skin was still thicker than everywhere else. My family thought I was crazy but I knew the look I was looking for, the totality of a ripped body; I did not enter the contest, I ended up a stringy 172. I went off my diet and a week later went to the show, with people saying, "you should have entered", by then I put 8lbs back on and felt stronger. The moral to the story is, "I thought I knew what I was doing" and though years of training and training others, I had never trained for a show or trained anyone else for a show; - "I did not know what I was doing".
Hello, I just wanted to thank you for the videos. I was at 387 pounds at the start of this year, and now I'm down to 332 pounds by doing some of the workouts from your videos and from changing how I've been eating.
I know were your fat went to. Its currently above my pants and under my shirt. Come get it back! :-)
Congrats......keep it up bro!
Hey bro I'm around the same weight 360lbs would u mind sharing what helped u get down to 322lbs
@@tomasramos6963 sure i cut out all soda and sugars started drinking 1.5 gal of water I've been doing some of the hit workouts that Gravity Transformation posted and I've been walking 2-5 miles each day, and I've cut out almost all carbs and started intermittent fasting.
@@k-dog537 good shit bro remember this is a lifestyle
Probably THE most concise upload anyone can watch if they want to lose belly fat (and understand WHY it’s not easy)👌
Great, simple video.
The way this guy goes straight to the point is admirable
You’re that best friend everyone needs
This guys been serving the gym community since a very very long time respect man
Thanks for the tips. I hope this will help me a bit to get rid of that stubborn belly fat. And before you guys start judging I’m eating clean. I started with Next Level Diet two months ago and it’s working great but every advice is welcome.
I used diet from this site for three months, and it helped me to lose 25 lbs in that period.
@@karlbodmer4368 What diet did you use?
@@NoName-mt9zb diet from Next Level Diet
Love what you do Max! Thanks for the tips!
HUGE FAN of your work Max Thank you for the guidance
This was awesome! I'm motivated to do more than just my cardio now! Thank you! ❤️
Thank you for all the videos. They have been helpful I starting the process. Keep em coming and thanks again!
This could not have been better timing Max! I am going on vacation in less than two months, and I want to feel confident walking around the pool and the beach!
Go for dieting
i can see the future. youre going around pool just as youre now, with fat belly
I lost 60 pounds in over 4 months
@General Kaboom great job. Man I was happy with the 20 pounds I lost in 4 months. I need to up my game lol. Good luck on your journey.
Very timely topic.
Thank you.
Absolute great content. its a kind of motivational videos. Everytime I m stuck or lack discipline, I come back to this channel. Its like I KNOW what I have to do, and this knowledge and the dscipline fade out by time, but this content is the periodic reminder where to go.
Great channel, great guys, great content.
It will be important for you to visit my channel.
Good stuff! Perfect timing!
Amazing synthesis, bro! Excellent job!
Your videos are really great. Great editing, great information with sources cited. Thanks for the knowledge.
This is really helpful thank you. I lost the weight through calorie deficit and exercising more but still have stubborn fat. I will try the tips you mentioned 😊
this is one of the best and most informative channel!
Great news Max man you rock and gave me all the information and encouragement
Excellent content. Thanks for your huge effort in this. Keep it up!
This month has been a bit hard, and today was extra hard noticing that I’m in the same weight for the past two weeks not being able to see any changes. I only see my upper body getting defined but my abdomen is just ugh. Thank you though this definitely hit home base for me. I just need to stay consistent and not give up
By the way dont worry too much About your body weigth (because if you training your muscles they Will grow and you can even gain weigth ) but look More about the clothes you use, like trying an old pants that didn't Fit in past or a shirt that Is More loose
@@bokuzhi2660 that’s what’s been bothering me because my clothes have been fitting better but when I relate to my weight they don’t match 🤔
had some almonds and pea protein for breakfast. drank a lot of water. its 3 pm
@@ronnierodriguez8235 That means you are doing something right! You're losing fat and gaining muscle at the same time which is difficult for most!
Don't know how to thank you sir 😩❤️. Got this video on the right time . Thank you ❤️🙌
Good stuff!! As usual 👍
Thanks for the video!! I was struggling to lose weight for a very long time. I was working out but I also love to eat. At one point I was thinking that I was going to be fat for the rest of my life until I started eating properly. Good diet is a key. Obviously I had no clue what to eat and how much. I had to invest in meal plan from Next Level Diet. It wasn't and helped me start losing weight and eating properly. Now I am thinking about getting personal fitness coach to help me learn how to plan and do exercise most optimal way.
Hey man, great job for starting fitness transformation. I wonder if you can share that diet cause I can't find it on my phone
Thanks for the info and glad I found your channel. been taking a healthy lifestyle change seriously now and your info really does help in my journey.
Sometimes i click on the video not just for the content but for the content narrator...keep up the good work❤
I have begun my journey! 20-30,000 steps a day. I might make 200,000 this week! I have lost 3.6 lbs. this week from 186.6 to 183 even.
I feel like this is it for me. Normally I find I succeed in things when I begin researching, because I research so deep. Now I know weird things like above 18% fat a man is less fertile, and below 8% he has trouble firing his pocket rocket. You gotta mess with your fats psyche to get rid of it! I found out you need weights to get a 6 pack and also reach the danger zone for your manhood...
The more knowledge I gain on keeping myself right, the more I can apply. The more I can apply the more success I will see.
Thanks for the wisdom!
Vamos con todo Campeones!
💪🏼💪🏼💪🏼💪🏼
Really helpful 💙
This looks really helpful and is explained very well. I'll give it a try.
Keep up the good work brother.
THANK YOU SO MUCH,this is what i needed,i was searching for tips without cutting carbs
Love your channel 💞
This is a great way of explaining it! Losing stubborn fat takes time and effort. There's no shortcuts to being fit and healthy.
Thanks bro for this!
It will be important for you to visit my channel.
Any tips for women and super stubborn back fat? Thanks 🙏🏽
I am now a subscriber! 😊
very informative. i myself tried to lose that stubborn belly fat but gave up because i overally shrunk so much i was almost looking like a regular non lifting person. thats a downside of reduction - its not always that you walk around with no shirt on and when you have clothes on you want to look like a lifter and not like a common man.
This is what I'm thinking right now and you just posted a 30 mins ago. 🤯 You're a wizard.
Same
Same
you mean psychic? psychic wizard? buff gardevoir
Side fat too
You are wizard your mind is wizard...you want it you got it...thanks to your subconscious mind.
This video really hit home! I'm 6', 192lbs. Started training and eating better at the start of the year. I've got the spare tire, but love handles and belly pudge don't meet. I'm down two belt notches, but only like 5lbs. I'm leaning more on measurements then the scale for motivation. I check once a month and it keeps going down. Nice to see as I don't notice in the mirror.
me, who is up 2 belt notches: *sad/jellous face emojie*
@@historymaker4894 Sorry bud. Wasn't trying to put anyone down. The good news is if I can do it, so can you.
@Eddard Stark I actually went yesterday to fill the paperwork. Today I did my first workout (Conclusion: really out of shape :-) ). But I hope it will only go better from now on!
Thank you very much, I am not a fat person at all and I’ve always hated how my stomach looks bloated so I will definitely be doing this.
I always love the content.
Just when I needed it! Thanks
Patience is everything
I needed this today. Thanks
Great video. Very detailed. Thank you 🙏🏽
It will be important for you to visit my channel.
thanks for your videos, help knowing things and target what is convenient for everyone
The body is such a work of art.
Thanks for the video🥹
Thanks for this Summary
Patience is a virtue
Thanks for this very very helpful advice
Hiit w dumbells and walking are key. Grt video.
I have downloaded an app to track my calories and will from now on train more cardio and focus on my abs👍 I am trusting you know, good information!
Great info. Thanks a bunch!!
best explanation period
Very good about leaving the watcher thinking.
Very helpful! Thank you
Quality information indeed.
Great as always
Hello I am very Happy to see that You dive deeper Into nutrients Not just this is what they use for but this is what chemicals they release and what happens after they release those...
Thanks for sharing 🙏🏾
Great video great channel
Love ❤ the channel! Love the videos
Thanks for sharing this valuable info
very very informative video. I have never see like this video before..... Good job and keep it up brother. Its very helpful for us.......
Facts and sources... love it
Just the type of info I needed to know.
i like that you dont charge for info what a nice guy
Thanks for the info!
I have been working on a diet not eating in morning till 11, then not eating after 5. so far I've lost 4lbs. I started this diet last Friday. I will add this workout.
Another quality content 🔥🔥🔥
Still watching 💪💪💪 February 27, 2023
Very Nice Bro! Get Good People!
Great info thank you for sharing !!!!!
Hey what movie was that, that Will Ferrell was in?? Great video by the way, I love the info you provide us!!
Nicest gym youtuber. Change my mind.
Thanks for video👌
Quit informative and entertaning. Keep it up👍
Great videoy thank you
Great discussion
First thought I had: Oh no not another 'professor' who knows best. But since I started with eating less calorie, train more ( training under tention ) and walk at least 30 min a day, I lost on the average 1 kilo a week. So to be honest this vid is such a great tool to use for getting the knowledge to lose weight. Thanks !
Thanks for this video
good work bro
Workout everyday has really helped
You knw what the crazy thing is I refeeded today before I watch this video and I feel great ..
Thanks4Sharing! 🙌🏾
I'm new to the channel and going through a divorce which inspired me to get back into the gym. Thank you for the great info.
Thanks this helped a ton
Great job! I was wondering if you had any advice for avoiding injury while lifting for intermediate and advanced lifters?
It will be important for you to visit my channel.