How to Burn Belly Fats!

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– Yo, what’s up, guys?
Here today, I would like
to talk about something
very interesting and very important
that probably many of
you would like to know.
Okay, so the topic today
is how to reduce a specific
part of your body fat.
For example, female, many
of you wanna lose the fat
in your arms, your lower
back, or even your belly.
Same for the guys.
Belly is the main issue.
First and foremost, I
need to make things clear.
There is no specific exercise,
nutrition program, or food that you eat
that can help you lose
that particular area.
Well, how it works is basically fat loss
doesn’t work in one area.
For example, let’s say
you wanna lose your belly,
your tummy.
You do a thousand crunches, leg raises,
and all kinds of exercise
to target the area.
It won’t work.
It’s because this is what
we call spot reduction.
It’s already proven a myth by many studies
many researchers have
done around the world.
Sorry to say that there is
no spot reduction technique.
I will show you.
If I do, I am probably
gonna tell lies, right?
So the answer is no, there
is no specific exercise
or specific food you eat
you can specifically lose the arms fats,
the belly fats, the lower back,
your glutes, your hips.
Well, how it works is
fat loss works overall.
It doesn’t work just losing
a specific area of fats.
When you’re on a training program,
you basically burn extra calories,
and if take care of your nutrition,
it deficits your calorie intake.
This is how you lose fat
over time, all right?
It’s not overnight.
It’s over the weeks, months, and so on.
So definitely the part that
is very stubborn to lose
is your tummy, all right, for guys.
It’s because our hormones, right,
testosterone or estrogen
imbalance, or even our chest.
These are the few places where your body
can store fat first.
Your face, your arms is
the part where we call it,
it’s not the stubborn fat.
And also due to water retention,
you can easily lose the layer
of fats around your neck,
your face, your arms, shoulder, first.
So, the belly normally comes in last.
So this requires a lot of
time, a lot of patience,
and the problem is, many
people don’t see the results
in the first few weeks
or first few months.
And this is why it gets very demotivating.
They thought what they
were doing doesn’t work.
So they stop.
But here’s the truth.
Even though you do simple exercises,
watch your nutrition, you will
still get results for sure.
It’s the slow results.
Definitely you’re gonna
see visible shoulders
if you diet well, train very hard,
visible chest, and last
of all, your belly,
your tummy area,
will go down cm by cm, right,
not inch by inches.
It’s going to take very, very slow.
And most of us do not notice this
because we look at ourselves
every day in the mirror.
So we can’t tell the
difference of whether or not
we lose weight or we gain muscles.
So what I recommend is instead
of looking in the mirror
or weighing yourself
on your weighing scale,
is because the weighing
scale doesn’t tell you
how much muscle that you build,
how much fats did you lose.
It just tells you the general weight.
It could be water retention,
muscle gain, or fat loss;
therefore, are weight is always stagnant.
So if you always listen
to the number of weight,
you’re definitely gonna think
that you cannot do any progress.
Here’s what I like to do,
is I always like to pay
attention on my clothes,
my pants, right, mainly
those not-stretchable ones.
See whether if they are getting
looser or getting tighter.
If you’re getting looser, definitely,
you’re on the right path,
especially your waist area.
If your shirt, you’re getting
tight on the arms area,
definitely you’re gaining some size.
I would say muscle mass, good news.
So these are a few things
you could pay attention,
all right, instead of just
looking at the weighing scales.
All right.
So, here are a few tips
I’d like to give you
on how to burn fats effectively.
First of all, you need to train.
Training can be cardiovascular,
weight training,
or anything you like
to do like dance class,
Zumba, body combat.
But mainly I prefer to
do weights training,
because weight training
improves our metabolism.
It helps us to build muscles,
lean muscles, and lean muscles
help us to burn calories
without even exercises while resting.
All right, so females, don’t be afraid.
That’s definitely a fear
for you, most of you,
because you might hear
that if you lift weights,
you end up very bulky.
This is not true, because
of testosterone production.
Guys have higher testosterone production,
so guys can build muscles
much easier than girls.
So, don’t worry.
Just lift weights.
It’s a very good way
to strengthen your functionality as well.
So therefore, you won’t get
injured as your age goes up.
Secondly is cardio training.
The word of cardio is basically our heart.
So our cardio training means anything
where you do non-stop.
It takes around like 15 to 20 minutes
to make the cardio session effective.
Even though if you have no time,
you have only five minutes
to 10 minutes to do cardio,
it’s fine, just bring
up the intensity level.
That’s how you burn massive calories.
So, the frequency of weight training
and cardio training, I
would say at least you need
to schedule weight training
three to five times a week,
and cardio three to five times a week.
So, in total, it’s about
10 sessions a week.
So I like to break it
down into two, all right?
If you separate, definitely,
you’re going to take a lot of your time.
I would do weight training first.
When I finish my weight training,
I’ll probably go do treadmill,
or if I don’t have the
mood to run, to walk,
I would just go on the elliptical machine
to do another 20 minutes of cardio.
So, in one session, I have
one hour of weight training
and 20 minutes or 30 minutes
or more of cardio training.
So it ends up like one and a half hours.
So this is the training part,
and training is very important.
But how important?
I would say it’s only
like 20% out of the 100%.
Another 80% is what you put
into your body, all right?
So I wouldn’t want to teach
you how to count calories now,
because it’s gonna take
very, very long time
for me to explain all that stuff.
I would say keep it simple, all right?
Try to eat the food where
you can stay consistent.
I’m not a big fan of staying super clean,
I watch this, I watch that,
cut this, cut that.
It works, it definitely works,
because you are consuming
so little calories,
but here’s the problem.
If you cut things too much,
it’s very hard for you to sustain.
Fitness is about long-term.
It’s like running marathon.
It’s not spring.
So one, if you go on a hardcore diet,
after one month, two months,
you’ll get very tired of this lifestyle,
and you’ll stop.
Eventually, you still
wouldn’t achieve your goal.
Okay, I like to make a 50-50 diet,
which is 50% clean and 50% not so clean.
The definition is clean is basically
not bleaching your chicken breast
or wash your chicken breast.
The definition of clean is
basically just eat whole foods.
Avoid oily, sugary stuff
because they are high in calories
and sugar makes you crave for more.
So I would like to spend
like my first two meals
or three meals eating pretty clean.
I mean, eat pretty healthy,
like chicken, spaghetti, plain oatmeal,
and another two meals after that,
I would easy slightly a
little bit not so healthy
but it’s more to the taste,
to keep me satisfied.
So this is how I get the motivation
without feeling too stressed
to make my diet long-term.
All right, so first of the three meals
can be very clean.
It can be protein shake,
oatmeal, chicken breast,
brown rice, pasta plain,
and last two, maybe I go for a little bit
of still fried.
Fried chicken is fine
as long as you don’t overdo it,
like one piece or two pieces.
It depends on the individual.
If that’s your thing,
you are the one who easily gains weight,
then I suggest you to cut down on portion.
But for me, one piece, two
pieces of fried chicken is fine.
And in return you need to
bring up your fiber level.
Fiber is in vegetables.
Get something we just can
bring up the fiber intake,
like psyllium husks,
because fibers help your
body to burn more calories,
because when you digest, your
body burns calories as well.
So, keep the fibers high.
Keep the diet consistent.
You can go for three to four meals,
three to five miles, up to you.
I personally eat only three meals a day,
but three, we say not too big,
just moderate, for me, to keep me going.
So, this is how it works for me.
I don’t know about you.
It’s all about trial and error,
and the word consistent, remember.
So if you combine training
and nutrition together,
I can guarantee you can
see results for sure,
but what result is that?
Will you get lean, six packs like me?
I can’t give you any promise.
It’s all about when you hit a plateau,
it’s time to adjust your training
and adjust your nutrition.
For me, I really know my body very well.
I’ve been training for many, many years,
and I watch my food intake
for like Monday through Friday
or the entire week.
I hope I answered your questions.
There is no magic exercise
that can help you to specifically reduce
the double-chin, the stomach.
It’s all about overall fat loss.
So train hard.
I’ll see you again soon.
(upbeat electronic music)

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