The #1 Exercise to Lose Belly Fat (Easily)

today I'm going to share some really important information on how to get rid of your belly fat the easiest way possible and primarily the exercise you need to focus on I've talked about the contribution of exercise to belly fat loss being about 15 and diet being 85 percent but the question is what type of exercise would be the best exercise to help you lose this belly fat so I do want to share some new information on this topic that I stumbled on on a research paper that involved 54 different studies number one they're operating off this information on calories in their mind they think that body fat equals calories in versus calories out so the lower amount of calories they intake the greater the body fat this is known as the energy balance equation which has been proven false so many times so I have a question for you if you lower your dietary calories what happens to the rate at which you burn those calories well unfortunately it adapts it adjusts to your calories so as soon as you start lowering your calories let's say for example you lower your calories by 20 right well guess what happens to your metabolic rate it too lowers by about 20 percent now I'm not saying that calories don't matter because obviously if you cut down your calories low enough you will eventually lose weight in fact if you don't eat you're going to lose weight but the question is is it sustainable can you do it for how long eventually you're going to need to eat and let's say you do lose your weight and heat your goal then what do you keep doing the same thing over and over again how do you maintain this weight and the other question is are all calories fattening and the answer is no you have to look at calories from the Viewpoint of how your hormones influence these calories the next problem is something called the set point so let's say you lose weight right and you go go on a diet and you lose the weight and for some reason you can't seem to get below a certain weight let's say it's 155 pounds no matter what your body will not go below that regardless of what you do effort being put out exercise dieting you tend to lose weight but not below a certain point that is a person's individual set point and unfortunately too much dieting can raise that set point up to the point where every time you start another diet you become further and further away from your goal and then we have the problem of exercise what is the best exercise that will maximize and be the best strategy to leverage the maximum fat loss from your midsection if you end up doing the wrong exercise it can be devastating you're going into the gym week after week just spinning your wheels not really getting anywhere so before we get into the first exercise that we need to get you into the most important thing that you need to know is that we have to first switch your body to burn fat okay as your primary fuel source there are two fuel sources one is sugar the other is fat and so many people end up mistakingly just burning sugar Fuel and their body is running off the calories of the meal that they just ate and so they never have a chance to tap into their actual fat we want the body to run on fat not just when you're sleeping but between your meals as well and whether you burn sugar or fat really depends on one hormone and that is called insulin if insulin goes up you will not burn fat you're only going to burn sugar if it goes down your body will then burn fat you have to realize that the fat on your body is a survival mechanism and it's very unnatural for your body to actually burn fat in the first place it doesn't like burning off this fat it likes to retain fat especially in your midsection but you can Leverage urge certain pieces of knowledge to get your body in fat burning by simply understanding the hormone influence over certain calories so if we take the type of calories you have carbohydrate calories you have protein calories and you have fat calories so out of all three of those type of calories there's really only one type of calorie that increases insulin believe it or not the fat calories do not influence insulin of any significant degree but on the flip side it doesn't mean that you can just start eating unlimited amounts of fat and lose the weight that's not going to happen if you lower the very specific type of calorie cold carbohydrates your body will then be forced to burn fat Fuel and from that fat fuel you will also develop a more available type of energy called ketones okay so ketones are the byproduct of fat the energy that your body can use as fuel so to get your body of fat burning we need to lower insulin by number one lowering your carbohydrates and number two and this is actually more important okay lower the number of meals that you eat okay eat less frequently this is called intermittent fasting so I had a friend who did the ketogenic diet right and uh he said it doesn't work and I said what are you doing well I went on low carb right I'm eating all this fat and I'm eating all these keto fat bombs which are these cookies made out of fat and I'm eating them all day and I'm actually gaining weight so obviously you missed the other key component which is intermittent fasting it's necessary because of this very important information that a lot of people don't understand so if you've checked out I want you to check back in right now because this is very very very important in addition to the carbohydrate increasing insulin eating in general will increase insulin so that little snack that you had eating between meals is very very very bad so to make this successful you must not only lower your carbs you must eat less frequently this is called intermittent fasting you want to do them together if you do that you'll get in the fat burning and between the meals and at night you will be burning fat fuel so you'll be eating your own fat between the meals and what's really cool about that is that your appetite goes away you will not be hungry between the meals which will make it very easy to do long term plus you won't have cravings versus the other way it's going to be torture because you're going to be hungry you're going to want to eat every hour and a half you're going to want a snack it's disastrous now there's one more thing that you need to know and this is another really really important piece of information when you start adapting into this fat burning or ketones it takes about two days well if you eat a tiny amount of carbohydrate calories guess what can happen that piece of bread or half a glass of wine can literally pause this whole program and stop fat burning for two freaking days so this could be very very depressing especially if you're doing mostly good but you just have a little bit of certain things too frequent like every other day and so the second most important thing you need to know is consistency okay staying very very consistent with this program this means doing it a hundred percent it if you do this consistently your body is going to get in this very interesting State called the fat adapted state where your body is very very efficiently now a fat burning machine this is very important because if you get into this state which by the way does take some time it can take up to a month to get into the state it's going to correct something called insulin resistance which most people have and it is the real root cause behind stubborn weight especially in your midsection so you're going to actually correct a bad metabolism or a slow metabolism by getting into this fat adapted state but to do that you have to be consistent correcting insulin resistance is going to be huge because now things are going to get easier and easier so then when we add the exercise which is the next point it's finally going to be something that really works for you as a side note since we're talking about in insulin resistance there's a couple other things that you can do very simply just add one tablespoon of apple cider vinegar to your water and drink that two or even three times a day put one tablespoon and then drink that with the straw apple cider vinegar greatly improves this insulin resistance that one little tiny change can actually create a big effect on not just your weight but if you have any liver fat it can help reduce fat off your liver it can help balance your blood sugars number three let's talk about the exercise and this is based on the study which I'm going to put down below but it's not really just one study it's just a kind of like a a review of 54 different studies on this one topic which we're going to call walking walking actually can help you burn more fat off your midsection than doing this higher intense exercise but I need to explain the details of this I'm not saying not to do high intense exercise but you're going to get more benefit out of doing walking than the higher intensity type exercise even though I do recommend doing high intensity interval training okay with the walking but the high intensity interval training tends to improve certain hormones it tends to spike growth hormone testosterone it's essential for growing muscle but as far as fat burning you're going to be more successful from the walking now when you walk you're doing a type of exercise that is lower intensity okay and the first 30 minutes you're going to burn up kind of the stored sugar in your body that's called glycogen and then after 30 minutes you are going to be burning pure fat so obviously we want you to walk at least an hour maybe even more than that up to two hours per day now I'm just talking about going for a walk I'm not even counting all the other steps that you're walking through the day which could add up to a lot but typically walking only really burns like 200 to 300 calories per hour and that doesn't seem like a lot but when you are walking you are reducing cortisol which is stress you're clearing out cortisol and adrenaline which is a huge barrier to losing weight walking greatly significantly improves insulin resistance and I highly recommend that you get a pedometer to measure how many steps that you walk in a day because you want to increase those steps to around 8 000 to 10 000 steps per day here's a number of ideas that you can do to actually increase more walking through the day number one take your dog on a walk go on a walk with a friend usually that can help motivate you and push you to walk more when you walk try to speed up a little bit more so you're not walking too slowly if you have a chance to take uh the stairs or walk up a hill take advantage of that when you walk try to find something in nature that you can actually you know look at and get your attention out and look at things that will accelerate the process because you're improving What's called the parasympathetic nervous system which is all about reducing stress versus just kind of getting on a treadmill and watching some screen or your cell phone which you're not having a chance to get more space by looking around you in your environment make a game out of it make it fun don't get too serious about it start recording your numbers and each time try to build on that and getting a little bit more if it's raining outside you know walk in your house what what I do is I can kind of walk downstairs upstairs walk downstairs upstairs walk around the rooms come around I've done that in the winter when it was snowing and because I go I couldn't go outside it's not a bad idea to also walk after you eat with each meal especially if you feel bloated or you have digestive problems walking can greatly improve that now I want to tell you a recent experience that I just went through that I think you'll find very interesting I decided to do what's called stem cell therapy okay and stem cell therapy is where they take some of your fat okay and then they siphon it down pull the stem cells out put it into a vial inject it back into your body to help circulate and heal certain things and I did it mainly for old injuries and arthritis that I have in my spine so I've been looking at this for a long time and I decided to bite the bullet and get it done but they have to do liposuction and when they evaluated me I didn't have enough fat so I had to gain more fat around my midsection so they can can lipo it out and have enough fat I needed five pounds more fat in my midsection now that might not seem like a lot but it's a lot in order to gain five pounds of fat I had to gain more weight than that right because you don't just gain fat you gain some muscle and fat so I basically went from 183 pounds to 197 pounds now the question is how did I gain this fat number one I ate more carbs but I didn't eat like the Breads and pasta and cereal and crackers and stuff like that okay because that creates a bit more inflammation I had things like certain fruits like apples with peanut butter between the meals especially I had things like blueberries and I'm talking a lot of blueberries I even ate things like potatoes but I had the purple potatoes from the Peruvian potatoes that had more antioxidants and I also had some red potatoes and I ate more calories for sure and I also ate three meals plus snacks and I gained a good amount of fat in my midsection so I live on a farm and there's nothing flat there's all sorts of hills and I'm very used to walking everywhere all day long and what I noticed when I started to try to gain weight I wasn't gaining any weight because I was walking all over burning all these calories so what I basically had to do is slow down not walk around so much and that was very hard to do but it was a really key thing to help me gain weight so after the procedure I'm back on my original program I'm doing two meals a day okay I'm not doing potatoes anymore I'm not doing any more fruit especially the apples and then we'll create a video on the stem cell uh therapy and the results of that in about a month because it does take some time for it to work now that you have these principles the next thing you need to know is the details of exactly what to eat and for that information you should check this video out right here

Channel: Dr. Eric Berg DC

Views: 4,270,777

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Id: iaUspumK5ZU

Length: 15min 48sec (948 seconds)

Published: Thu Aug 31 2023