What is Belly Fat?
Welcome to episode two of the way to lose weight and Belly Fat with the assistance of science part 1 we were watching dietary advice part 2 we’re looking at simple exercises that everybody can do at home to assist shrink those waist lines and if we do merge the 2 together what the result should be pretty incredible now whether you come from the first episode of the way to reduce or you’ve just looked for exercises.
And you clicked on this video I’m really happy that you simply ‘re here because you’ve decided that you would like to form a change you’ve decided that you would like to be healthier and you’ve got decided that you want the health benefits and as I explained in my last video you see Belly Fat it isn’t just the inch that we will pinch you see that’s referred to as subcutaneous.
Belly Fat but the important dangerous Belly Fat may be a Belly Fat around our abdomen and internal Belly Fat the Belly Fat around our organs referred to as visceral Belly Fat now we know that prime amounts of visceral Belly Fat puts us in danger of heart disease it puts us in danger of type 2 diabetes and in women it’s even being found to put you at higher risk of carcinoma so is that the “> that is the intro done next up let’s learn the six exercises from the study wiped out Oxford.
How to loose belly fat?
you would like to aim to try to them fourfold every week on alternating days they’re very easy to try to they don’t take too long that anyone can do them reception if you are doing them properly you’ll expect to lose about two centimeters from your waistline in only six weeks and this is often with none diet change so let’s learn the exercises and afterwards we’re going to check out the science behind them and the way.
it all works so let’s begin with the sole forearm plank place your forearms on the bottom with the elbows aligned below the shoulders and arms parallel to the body and hold this for20 to 30 seconds now if this is a touch difficult you’ll do a knee plank instead by resting the knees on the bottom and placing your hands directly under your shoulder.
as if you’re close to do a press up hold this for 20 to 30 seconds first exercise is now done let’s advance to the other within the study which is the essential sit-up so sit on the ground bend your knees keep them together and keep your hands on your chest or on your temples while doing the stipples avoid putting your hands behind.
your head while doing the sit-up and for all exercises within the study the participants did three sets of ten so aim to try to this or build your high thereto we’re already halfway there so next up we’ve the knee high crunches so lay on their bend your knees and keep your legs raised and aim to the touch the knees with your elbows keep your hands by the side of your head and squeeze the stomach when your elbows touch the knees you’re doing great find subsequent exercise.
A touch easier so it’s quite sort of a rest exercise and it’s the basic crunch so lay on the ground bend your knees and place your hands by the side of your head now slowly contract your abs bringing your shoulder blades off the ground you would like to form sure you’re lifting your shoulder off the ground for this exercise to be effective if you want to feature a bit more resistance this exercise you can do the leg high crunches instead or alternate however this is optional the only difference is that.
Best exercise to lose belly fat!
You keep your legs straight within the air and touch the toes once more you would like to form sure you’re lifting your shoulder off the ground for this exercise to be effective next up we’ve the sit-up and twist so it is the same movement as a sit-up we did earlier but at the highest rotate the body as shown confirm to alternate sides whenever to make sure you’re employed out each side.
If you struggle with this or the setups anchoring the feet will help to start with and eventually it is time for the dorsal raises also referred to as the Superman the aim of this exercise is to work the lower back muscles after completing the abdominal exercises slay face down on the ground stretch your arms and legs and slowly raise your chest and legs off the ground while squeezing the lower back then slowly lower them back.
to the ground again and to do this for 3 sets of 10 so that’s the exercises done and please remember if you are doing them correctly youkan expect to lose a minimum of 2 centimeters off your waistline in six weeks which is great but there was also definitely not nearly as good because the diet control group.
which we spoke about in episode one who lost not 0.5 to 1kilogram every single week and after six weeks they lost 5 centimeters within the waistline and this is often because the participants who only did the abdominal exercise in order that they did no diet change were really just improving their muscle tone now you would possibly be thinking yourself whatever how what does one mean by that by improving the muscular tonus
their body is in a position to carry the Belly Fat in better so what that means is you are not actually lose Belly Fat but your body is holding the Belly Fat in better so it’s improving the looks of the waistline hence the two centimeter reduction which is why it’s super important that you are not just fixated on doing abdominal crunches to reduce or belly Belly Fat
Disadvantages of this!
Belly Fat we spoke about it right at the start the dangerous Belly Fat that increases your risk of many different health conditions well the individuals had a reduction in their visceral Belly Fat of about 14% which is amazing they also had a reduction in their cholesterol they also have the reduction in their blood pressure and after six weeks their waistline reduced by five centimeters which again incredible now just for one second imagine.
If you do the diet changes from episode 1 and mix them with the exercises that we’ve learnt today those results they should be pretty incredible and also please don’t forget as adults we need to be exercising regularly so what does this mean well we need to be doing 150 minutes of moderate intensity exercise per week or 75 minutes of vigorous intensity exercise per week that’s what more information about this
I will be able to leave more info in the description below for you and also your abdominal exercises will contribute to this as well depending on its level of intensity and then what we’re getting any diet it’s always a good idea to check your weight status first because you might already be at a healthy weight so you might not need to lose any weight now the easiest way to check this is to use a BMI calculator
I’ll leave a link tone within the description below for you all you are doing is enter your height your weight and your gender and it calculates it and tells your weight status easy as that please also remember I do know that unlicensed diet pills can appear to be a quick-fix solution but please remember this the contents are unknown unproven and untested and since of this two and three people have reported serious side effects so please stay safe stand back from them if you want more information on it
I did make a video for the MHRA shortly ago and that I will leave a link up here and within the description below for you so please inspect I actually hope my tips helped you during this week’s video please let us skills you get on by leaving a comment below and if you’ve got any of your own tips any of your own advice please leave a comment below too because I’d love to read it and I am sure everyone watching this video would look to read it too always remember you’re awesome and
I’ll see you next week to lose two centimeters in waist sign and this waist sign sometimes the press doesn’t work it’s like starting a motor there see sometimes the moisture content just isn’t right in the fingers to urge that nice click sound yeah first world problems guys I’m gonna tell you immediately I have been having a very bad film day today I’ve been saying everything wrong I cannot remember my lines and it was really difficult to be honest and this coffee that.
Alex has made me has brought me back to life I just did the foremost amazing scene honestly this scene I just did about merging the exercise and the diet and the facts about the diet and as I explained in my last video you see Belly Fat it’s not just the pinch that we can inch (laughter) the pinch that we will inch the inch that we will pinch okay it had been incredible it was there was some real positivity and
emotional stuff flying about so tell me what you thought of that scene Nadia maybe put a timestamp or something like that so the viewers can scroll back to it and tell us what they thought and this is any like big-time directors you recognize
Scorsese if you watch YouTube hit me up like to work with you and have an agent Ian Plummer you’ll do all the dealings hey guys thanks for watching this week’s video confirm to click that like follow or subscribe button now to remain up so far with new weekly videos.