The Literal Most Powerful Exercise for Shrinking Visceral Belly Fat (legit evidence)

Summary

This video script explores the effectiveness of resistance training and cardio in reducing belly and abdominal fat. It reviews studies comparing the two, highlighting that while resistance training can lead to modest fat loss, cardio is more effective at burning fat. However, the script emphasizes that diet is the key to fat loss, and exercise should be balanced with calorie restriction. It suggests full-body resistance training to curb appetite and preserve muscle mass, combined with interval cardio for optimal fat burning without excessive muscle loss.

Takeaways

• 💪 Resistance training helps with fat loss but primarily builds muscle and enhances metabolic stimulus.
• 🏃‍♂️ Cardio burns more fat than resistance training but can increase appetite, which may lead to overeating.
• 🍽 Diet is the most effective method for fat loss, even more so than cardio or resistance training.
• 🧠 Mitophagy, supported by the postbiotic Urolithin A, helps improve mitochondrial health and may prevent visceral fat accumulation.
• 📉 Resistance training 2-3 times per week can lead to a significant decrease in body fat percentage and overall fat mass over time.
• 📈 Combining resistance training with cardio can lead to better fat loss and muscle preservation compared to either method alone.
• 🍔 Resistance training can blunt appetite, making it easier to maintain a calorie deficit for fat loss.
• 🏋️ Full-body resistance training is more effective at decreasing appetite than upper or lower body training alone.
• 🔁 Interval training combined with resistance training is an effective approach for both fat loss and muscle preservation.
• 🕒 A balanced approach that includes both resistance training and cardio, along with calorie restriction, provides the most effective and sustainable fat loss strategy.

Q & A

What is the primary focus of the video script?

The primary focus of the video script is to compare the effectiveness of resistance training and cardio exercises in reducing belly and abdominal fat, and to discuss the role of diet in fat loss.

What is the significance of the lithan a mentioned in the script?

Lithan a, also known as mitopure, is a postbiotic compound extracted from pomegranates that induces mitophagy, encouraging mitochondria to recycle. It is discussed in the script as a promising compound for improving mitochondrial health and potentially aiding in fat loss.

According to the 2022 study in Sports Medicine, what was the effect of resistance training on body fat percentage?

The study found that after four weeks of resistance training, done 2.7 times per week for 45 minutes, there was a 1.46% decrease in body fat percentage.

What was the conclusion of the 12,000-person study over six years regarding resistance training and body fat mass?

The study concluded that an average of 60 to 120 minutes of resistance training per week led to a 30% decrease in overall body fat mass over a six-year period.

What did a 12-week study find about the difference in fat mass loss between two times per week and three times per week of weight training?

The study found that the total fat mass lost between two times per week and three times per week of weight training was not significantly different, suggesting that two times per week is sufficient.

How much fat mass was lost in a one-year study when participants ran 5 km per week with a diet change?

With a diet change, participants lost about 5.5 kilograms of fat mass when running 5 km per week.

What was the result of the study comparing interval training at 90% of max heart rate three days per week to a 1,000 calorie per day diet with no exercise?

The diet-only group lost 10.6% of their total weight and 26.6% of total fat mass, while the cardio group lost 1.6% of their weight and 5.5% of their fat mass, indicating that diet is more effective for fat loss than cardio alone.

What does the script suggest about the role of diet in fat loss compared to cardio?

The script suggests that diet plays a more significant role in fat loss than cardio, and that restricting calories is the most effective way to lose fat.

What was the finding of the study published in the Journal of Applied Physiology regarding the combination of aerobic and resistance training?

The study found that aerobic plus resistance training led to the most significant fat loss, but there was not much additional fat loss when resistance training was added to aerobic training alone.

How does the script suggest one should approach cardio and resistance training for optimal fat loss?

The script suggests that for optimal fat loss, one should restrict calories aggressively and do two to three times per week of resistance training to blunt appetite and preserve muscle mass. For a more fitness-oriented approach, combining resistance training with interval cardio and increasing baseline activity through walking is recommended.

Outlines

00:00

🏋️‍♂️ Resistance Training vs. Cardio for Fat Loss

This paragraph delves into the effectiveness of resistance training and cardio for reducing belly and abdominal fat. It references a 2022 study in Sports Medicine that found resistance training three times a week for 45 minutes led to a 1.46% decrease in body fat percentage. However, it also points out that the calorie burn from resistance training is minimal compared to cardio. The paragraph introduces lithan a, a postbiotic derived from pomegranates, which may aid in fat loss by promoting mitophagy and potentially protecting against visceral fat accumulation. The summary emphasizes the importance of understanding the impact of each exercise type on fat loss before comparing them directly.

05:01

🏃‍♂️ The Impact of Cardio on Fat Loss and Appetite

This section examines the role of cardio in fat loss, referencing a study that showed running 5 km per week with a diet change resulted in a 5.5 kg reduction in fat mass. Interestingly, even without a diet change, running the same distance led to a 3.9 kg fat mass loss. The paragraph highlights that while cardio is effective for burning fat, it can also increase appetite, which may counteract the fat loss. It contrasts this with a study where participants did interval training at 90% of their max heart rate, showing less fat loss compared to a group that dieted aggressively without exercise. The summary underscores the importance of diet in fat loss and suggests that cardio, while effective, should be balanced with dietary considerations.

10:05

💊 Combining Resistance Training and Cardio for Optimal Fat Loss

The final paragraph synthesizes the information on resistance training and cardio, emphasizing that a combination of both, along with a calorie-restricted diet, is likely the fastest way to lose fat while preserving muscle mass. It discusses the impact of exercise on appetite, suggesting that full-body resistance training can significantly reduce appetite more than upper or lower body training alone. The summary concludes that while cardio burns more fat, resistance training can help control appetite and prevent muscle loss, making a balanced approach with both types of exercise and a mindful diet the most effective strategy for fat loss.

Keywords

💡Exercise

Exercise is any physical activity that helps improve health and fitness. In the video's context, it refers to the various forms of physical training aimed at reducing belly and abdominal fat. The script discusses how different types of exercise, such as resistance training and cardio, contribute to fat loss.

💡Belly Fat

Belly fat, also known as visceral fat, is the type of fat that accumulates around the abdominal area. The video focuses on identifying the most effective exercises for reducing belly fat, emphasizing the importance of targeted workouts and dietary changes.

💡Resistance Training

Resistance training involves exercises that work against an external force to build muscle and strength. The script highlights studies showing the impact of resistance training on body fat reduction, suggesting it as a part of a comprehensive fat loss strategy.

💡Cardio

Cardio, short for cardiovascular exercise, refers to activities that increase heart rate and improve circulation. The video discusses cardio as a means of burning calories and fat, but also notes its potential to increase appetite.

💡Mitophagy

Mitophagy is a cellular process where damaged mitochondria are removed and recycled. The script mentions lithan a, a postbiotic compound that induces mitophagy, suggesting its potential role in improving mitochondrial health and fat loss.

💡Postbiotic

A postbiotic is a compound or substance that results from the activity of beneficial bacteria. In the video, lithan a is described as a postbiotic extracted from pomegranates, which may help with fat loss and mitochondrial health.

💡Fat Loss

Fat loss refers to the process of reducing the amount of body fat. The video's main theme revolves around the most effective methods for achieving fat loss, including diet, exercise, and supplementation.

💡Metabolism

Metabolism is the chemical processes that occur within a living organism to maintain life. The script discusses how resistance training can stimulate metabolism, contributing to long-term fat loss.

💡Calories

Calories are units of energy that, in the context of the video, are discussed in relation to dietary intake and energy expenditure through exercise. The video emphasizes the importance of calorie restriction in conjunction with exercise for effective fat loss.

💡Appetite

Appetite refers to the desire to eat and can be influenced by various factors, including exercise. The script notes that cardio can increase appetite, which might counteract the fat-burning effects of the exercise.

💡High-Intensity Interval Training (HIIT)

HIIT is a form of cardio exercise that alternates between intense bursts of activity and short recovery periods. The video suggests HIIT as an effective way to burn fat without increasing appetite excessively.

Highlights

Exercise form for fastest belly and abdominal fat loss is discussed.

Resistance training is effective for muscle building and some fat loss, but not as calorie-intensive as cardio.

A study in Sports Medicine (2022) shows 2.7 times weekly resistance training leads to a 1.46% decrease in body fat percentage.

A 12,000-person study over 6 years found resistance training led to a 30% decrease in body fat mass.

Two times per week resistance training is sufficient for significant fat loss.

Cardio, especially running, can lead to substantial fat loss even without a diet change.

High-intensity interval training and calorie restriction were compared, with diet showing greater fat loss.

Diet is identified as the primary method for fat loss, more so than cardio.

A combination of aerobic and resistance training is most effective for fat loss while preserving lean body mass.

Exercise can influence appetite, with cardio potentially increasing hunger hormones.

Full-body resistance training reduces appetite more effectively than upper or lower body training alone.

For fat loss, a combination of calorie restriction and twice-weekly resistance training is recommended.

Cardio should be incorporated as interval training and combined with increased daily activity for more fat burning.

The balance between cardio and resistance training should be adjusted based on individual goals and dietary habits.

Mitophagy, induced by lithan a, is highlighted as a promising compound for mitochondrial health and fat loss.

A discount offer for lithan a from timeline nutrition is mentioned.

The importance of combining diet, resistance training, and cardio for optimal fat loss is emphasized.

Transcripts

what form of exercise takes belly fat

off and abdominal fat off the fastest

like what is going to be the biggest

lever that you can pull resistance

training great for building muscle which

helps you out with fat loss cardio

definitely is incinerating some calories

but longer term like what is going to

happen what's the tiebreaker when they

actually go head-to-head so break it all

down you'll have a solid solution and a

longer term Playbook looking at a lot of

literature so that this is completely un

biased and real after today's video I

put a link down below for 10% off of

your lithan a from timeline nutrition

your lithan a is what is called a

postbiotic it's something that is

extracted typically in this case from

pomegranates and it's a compound that

induces what is called mitophagy so it

encourages the mitochondria to

essentially go through a recycling now

mitop pure which is the patented version

of urethan a has a lot of clinical

studies published on it very legit stuff

I've talked about it with Dr Gabrielle

lion if you're looking at trying to get

sort of the I guess you could call it

the autophagy of the mitochondria

mitophagy and improve mitochondrial

Health potentially better aging all

these things EUR aithan a is probably on

the Forefront when it comes down to the

emerging promising compounds really

interesting stuff not to mention there

is evidence to support that it can help

protect against a visceral fat

accumulation as well well which is

hugely important so that link down below

gets you 10% off of timelines euroi and

a at the very least at least check out

the link and read a little bit more

about it because it's not just Thomas

Delow talking this is very real stuff so

link is below this video in the top line

of the description before we can put

them head-to-head we need to understand

resistance training and cardio in

isolation and the impact they have on

Fat Loss first of all there was a study

published in sports medicine in 2022

took a look at 54 studies system static

review and meta analysis lots and lots

and lots of data comparing resistance

training to no exercise okay you're

probably not surprised here but after

four weeks resistance training only 2.7

times per week so under three times per

week technically for 45 minutes led to a

1.46% decrease in their body fat

percentage okay so you're looking at a

good amount of body fat loss just by

adding resistance training in 2.7 not

even three times per week technically so

like two days one week 3 days another

week for a

month okay resistance training

definitely burns fat but is it because

you're taking people that haven't

exercised before and you're having them

actually move and maybe that's an hour

that they're just away from the pantry

that could be reality that's the sad

thing so is it actually burning much fat

because you don't burn hardly any

calories with recreational resistance

training you start burning more calories

when you know what you're doing but

you're just not burning that much it's

more about the metabolic stimulus well

there's also a study that took a look at

similar stuff in this case it was a

12,000 person study over the course of 6

years and again they looked at

resistance training independent of

cardio and other exercise they found

that 60 to 120 minutes per week on

average ended up leading to an average

of a 30% decrease in overall body fat

Mass not a decrease in body fat

percentage but a decrease in body fat

Mass over a six-year period now the hard

part with large studies like this 12,000

people over six years a lot of other

things change so they know that people

started resistance training but maybe

because they started getting biceps they

started going to the beaches on Sundays

and flexing trying to pick up chicks

that burns calories maybe they also

sorted walking around with their shirt

off more because they wanted to show

their bod that burns calories maybe they

had more sex that burns calories the

point is is that you get what I'm saying

it's like they didn't just add

resistance training in and then voila 6

years later they have a 30% drop in

their overall fat Mass the point is when

you look at it statistically yes the

resistance training alone burns fat we

can't deny that but here's some kind of

cool news there is an interesting study

this was a 12-week study had subjects do

either zero weight training two times

per week weight training or three times

per week weight training and they found

ultimately that the total fat mass that

was lost between two times per week and

three times per week

although decently significant was not

very different between the two so two

times per week is all you really need

the hard part that I have with using

resistance training as your tool to lose

fat and only tool to lose fat is if

you're only resistance training two days

per week that leaves you five days out

of the week that you can still be going

through the eloo Loco drive-thru right

so you're I don't know you're like okay

today's my workout day I won't go to

fast food today but tomorrow I will is

it's not enough to really Implement a

huge lifestyle change for you so

basically all you really need is 2 days

per week you don't need to do anything

crazy but we still need to add some

other stuff into the mix here so now

let's look at cardio and isolation

because this is quite interesting this

study was published in the Journal of

sports medicine and physical fitness and

it was a one-year long study and they

again were looking at people that were

running in this case they found that if

people were to run about 5 km per week

with a diet change they would have a

reduction of about

5.5 kilogram of fat Mass we're talking

like you know 15ish pounds we're talking

a good amount of fat loss but that's

with a diet change here's what's cool if

they were to run 5 kilometers per week

without a diet change it was about

3.9 kilg of fat Mass lost

I don't know about you this is going to

be real here if you could tell me that I

would run 5

kilometers had to change my diet and I

would lose five or six kilograms or I

could continue to eat crap not that I

eat crap but if I could continue to eat

whatever I want and do what I'm doing

and just run 5 kilometers a week and

lose almost 4

kilograms I think I'm going to keep my

diet the same and I'm just going to run

the point in me saying this is that

cardio is a big fat burner the problem

with cardio which we'll talk about in a

little bit is it increases your appetite

so you have to have control so this is a

very real thing there's no denying

realistically that cardio burns more fat

but it comes with its own flaws let's

look at another study though this study

was published in the European Journal of

preventive Cardiology and this one is

eye openening because this one had

people three days per week do interval

training at 90% of their max heart rate

so they had them work pretty darn hard

three days per week and then another

group they restricted to 1,000 calories

per day with no exercise so they they

just had to diet aggressively the weight

loss in the diet only group 10.6% of

their total weight loss

26.6% total fat Mass

lost that's a lot of fat that was

dropped now what about the cardio group

The cardio group lost 1.6% of their

weight and 5.5% of their fat Mass

okay this is the unpopular opinion but

the cold hard truth that you need to

hear if you want to drop fat the diet is

the way to do it the cardio is not the

best way to lose fat the best way to

lose your belly fat and lose abdominal

fat is the diet okay so before you go

and Sprint off to do cardio ask yourself

okay have I done enough cardio this week

have I done two or three sessions is

more cardio going to help me or would I

be better off to just restricting my

calories chances are you'd be better off

just restricting your calories that day

that comes with its own set of problems

in an Ideal World I would rather you be

such a metabolic furnace that you can

eat more and move more and everything is

copacetic and you're good but if you're

trying to get your life on track I don't

think blasting yourself with cardio

every day is the answer but make no

mistake that blasting yourself with

cardio is going to burn more fat than

blasting yourself with resistance

training but now we need to look at the

studies that combine both resistance

training and cardio and compare them

directly with this we look at a study

from 2012 publish in the Journal of

Applied physiology it was one of the

landmark papers when it comes down to

this entire topic takes a look at

resistance training versus aerobic

versus a combination aerobic training

and aerobic plus resistance training led

to the most significant fat

loss

however there was not much change in fat

loss at all from aerobic to aerobic plus

resistance training no additional fat

was lost when resistance training was

added into the mix however lean body

mass was better preserved now that

clearly counts for something right now

it sounds like I'm just a very Pro

cardio almost anti-resistance training

guy I encourage you to take a quick look

at me and hopefully you know that I like

resistance

training I just feel like resistance

training doesn't burn a lot of calories

and if people want the shortest path to

losing fat we need to do cardio and we

need to restrict some calories plain and

simple but the piece that we have to

look at that probably is one of the most

important that I promised you I'd talk

about is the influence of exercise on

the appetite and this is where we can

start to programma tize this whole thing

or programiz however you want to say it

so with this we look at a study that was

published in the journal obesity had

subjects run walk or do diddly squat now

they found that when they would run all

the hunger hormones would increase we

had an increase in Gin but there was

also increases in py and gp1 which can

be appetite suppressing but these tend

to elevate in unison like when we do

exercise bottom line is if gin's

increasing you're probably eating you're

just going to be eating the walking

group didn't have raises in any of

these so the intensity starts to matter

here so when you go out and you run and

you burn more calories overall you start

to burn less of a percentage of it from

fat you just burn calories which means

you possibly burn muscle too and then

that sends a signal to your body to eat

afterwards the best way you can do your

cardio is dose your high-intensity

cardio to the point where it's just

quick spurts but the volume of your

cardio things like walking or rucking

slow J doging but really low intensity

stuff but then there was a study that

took a look at resistance training in

full body upper body and lower body so

basically in a full body or a split what

they found is that full body resistance

training dramatically decreased the

appetite much more than upper body or

lower body individually so full body

resistance training seems to be the best

for blunting the

appetite so what do we take away from

this we take away the fact that it just

fat loss is your goal

restricting your calories aggressively

and doing two to three times per week of

resistance training is probably going to

be the fastest way to blunt your

appetite and also preserve muscle mass

and also just get what you're after

right you're going to lose more fat when

you reduce calories but when you reduce

calories it sucks so resistance training

can blunt the appetite and resistance

training can put on some muscle and also

help you burn a little bit of fat so

that's the slow and steady effective

actually it's pretty fast if you

restrict calories fast enough and hard

enough if you're trying to do this a

little bit more Fitness approach you

probably want a resistance train and do

your cardio and you want to treat your

cardio as interval training whenever you

can and then elevate your Baseline by

walking more because at the end of the

day cardio is going to burn more fat

than resistance training and the more

fat that you want to burn I hate to

break it to you the more cardio you

should probably do but the more cardio

that you do the more resistance training

you should probably do to offset and

preserve lean body mass so more cardio a

tad more resistance training if you

don't want to diet as hard I'll see you

tomorrow