The #1 Exercise To Lose Belly Fat (FOR GOOD!)
Summary
TLDRThis script discusses the challenge of losing belly fat, emphasizing that genetics play a significant role in where fat is lost first. It debunks the myth of spot reduction and highlights walking as an underutilized yet effective exercise for consistent fat loss. The script encourages integrating walking into daily routines and emphasizes the importance of combining it with a calorie deficit diet for optimal results.
Takeaways
- 🔍 Belly fat is genetically predisposed to be the last area where fat is lost, according to Dr. Bouchard's 1997 study.
- 🏋️♂️ Spot reduction of belly fat is not possible, and overall fat loss is achieved through a calorie deficit.
- 🔥 High-intensity cardio exercises like running and HIIT burn calories quickly but may not be sustainable for long-term fat loss.
- 🚶 Walking is an underutilized yet effective form of cardio for long-term fat loss due to its sustainability.
- 📊 A 2021 meta-analysis showed that low-intensity cardio like walking can be as effective for fat loss as high-intensity cardio.
- ⏱ The number of calories burned in a walking session can add up significantly over time, contributing to meaningful fat loss.
- 📈 A simple increase in daily steps can lead to a substantial increase in calorie expenditure and fat loss.
- 📝 Tracking daily steps with health apps can help identify baseline activity levels and set achievable step count goals.
- 🛣️ Incorporating walking into daily life through small lifestyle changes, like taking the stairs or longer routes, can boost step count.
- 🍞 Diet remains the primary method for creating a calorie deficit, with walking serving as a supplementary strategy to accelerate fat loss.
- 🔗 For comprehensive results, combine a consistent walking routine with a well-structured nutrition plan.
- 🌐 For personalized workout and nutrition plans, consider taking an analysis quiz on buildwithscience.com to find the best program.
Q & A
Why is belly fat considered hard to lose?
-Belly fat is hard to lose due to genetics, which often prioritizes fat storage in the abdominal area, as first noted by Dr. Bouchard in 1997.
Is there a method to spot reduce fat from the belly?
-No, there is currently no proven method to spot reduce fat from the belly, except for surgical procedures.
What is the role of genetics in fat loss from different body parts?
-Genetics largely determine the order in which different body parts lose fat, with some individuals being less inclined to store fat around their abdomen.
How can one ensure fat loss from all areas of the body, including the belly?
-By creating a calorie deficit and burning more calories than consumed daily, one can ensure fat loss from all areas of the body over time.
What is the significance of a calorie deficit in fat loss?
-A calorie deficit is crucial for fat loss as it ensures that more calories are burned than are consumed, leading to a reduction in overall body fat.
Why might traditional cardio exercises like running or HIIT not be sustainable for some people?
-Traditional cardio exercises can be brutal, requiring a lot of willpower and often leading to soreness and fatigue, making them difficult to maintain long-term.
What alternative form of exercise is suggested in the script for losing belly fat?
-Walking is suggested as an alternative form of exercise for losing belly fat due to its low-stress, versatile nature, and the ability to be maintained consistently.
What did the 2021 meta-analysis titled 'Slow and steady or hard and fast' reveal about cardio and fat loss?
-The meta-analysis showed that intense forms of cardio like HIIT or running did not provide a superior fat loss effect compared to less intense forms such as walking.
How can walking contribute to significant fat loss over time?
-Walking can contribute to significant fat loss over time by burning a consistent number of calories daily, which, when added up, can lead to meaningful fat loss.
What are some practical tips mentioned in the script to increase daily step count?
-Some tips include choosing a far parking spot, taking the longest route to common destinations, doing 10-minute walks after meals, taking stairs instead of elevators, and listening to podcasts while walking.
How does the script suggest integrating walking into a busy office worker's routine?
-The script suggests adding five minutes of walking per hour into the office day, which can accumulate to significant fat loss over the course of a year.
What is the importance of combining walking with a proper diet for effective fat loss?
-Combining walking with a proper diet is essential for effective fat loss because the calories burned through exercise can be quickly consumed, so a calorie deficit created by diet is the primary driver of fat loss.
Outlines
🏃♂️ The Challenge of Losing Belly Fat
This paragraph discusses the difficulty of shedding belly fat, which is often influenced by genetics and can be resistant to traditional exercises and diets. It explains that while spot reduction is a myth, creating a calorie deficit through consistent calorie burning is key to overall fat loss. The paragraph also highlights the importance of incorporating additional exercise to speed up the process and counteract a slowing metabolism. Traditional cardio exercises like running, rowing, and cycling are mentioned as effective but potentially unsustainable due to their intensity and the high dropout rates associated with them.
🚶♀️ The Power of Walking for Fat Loss
The second paragraph emphasizes the effectiveness of walking as a low-impact, sustainable form of cardio for fat loss. It cites a 2021 meta-analysis comparing different cardio exercises and concludes that less intense, longer-duration activities like walking can be just as effective for fat loss as more intense exercises. The summary provides calculations to demonstrate how the calories burned through walking can add up to significant fat loss over time. It also discusses the importance of consistency and offers practical tips for incorporating more walking into daily life, such as taking longer routes, using stairs, and setting achievable step goals. The paragraph concludes by stressing the necessity of combining walking with a calorie-deficit diet for optimal fat loss results and mentions a resource for a comprehensive workout and nutrition plan.
Mindmap
Keywords
💡Belly Fat
💡Spot Reduction
💡Calorie Deficit
💡Genetics
💡Cardio
💡High-Intensity Interval Training (HIIT)
💡Metabolism
💡Walking
💡Consistency
💡Step Count
💡Nutrition Plan
Highlights
Belly fat is difficult to lose due to genetics prioritizing abdominal fat storage.
Creating a calorie deficit is essential for losing fat, including belly fat.
Exercise alone is not enough; a calorie deficit through diet is the primary method for fat loss.
High-intensity cardio can burn calories quickly but may not be sustainable for long-term fat loss.
A 170-pound individual can burn approximately 12 calories per minute running at 6 mph.
Traditional cardio has high dropout rates due to its demanding nature.
Walking is an underutilized but effective form of cardio for long-term fat loss.
A 2021 meta-analysis suggests that walking can be as effective as intense cardio for fat loss.
Walking at 3 mph can burn 3.4 calories per minute, which adds up over time.
Incorporate walking into daily life for consistent calorie burning and fat loss.
Setting realistic step count goals can help increase daily activity and contribute to fat loss.
A study found that adding 5 minutes of walking per hour at work can lead to significant fat loss over a year.
Walking is a low-stress, versatile form of cardio that can be easily maintained for life.
Diet is crucial for creating a calorie deficit, and walking can supplement this for faster fat loss.
For a comprehensive approach to fat loss, consider a science-based workout and nutrition plan.
The video offers tips on how to structure a nutrition plan to speed up the fat loss process.
Walking is the number one exercise recommended for losing belly fat due to its sustainability.
Transcripts
belly fat is really easy to gain and
notoriously hard to lose it can seem as
though no matter what exercises you try
and no matter how well you eat the belly
fat just won't budge and unfortunately
with exception to surgery there is
currently no proven method of being able
to spot reduce fat from the belly there
is an exercise however that is
incredibly underutilized yet powerfully
effective when it comes to losing belly
fat today i'll share what that is and
how you can start using it right away
first off let's talk about why belly fat
is so hard to lose in the first place
this was first brought to attention in
literature back in 1997 by dr bouchard
where he discovered that certain areas
of your body are easier to lose fat than
others and is largely determined by
genetics they found that although some
individuals seem to be less inclined to
store fat around their abdomen most
people's genetics prioritize abdominal
fat loss last now having your genetics
stacked against you may seem problematic
if you're looking to develop a slim or
lean looking abdomen but there is a
solution as long as you create a calorie
deficit and continue to burn more
calories than you consume every day you
will continue to lose fat eventually if
maintained long enough you will lose
excess fat from all areas of your body
even if your genetics put your belly fat
at the back of the lime and although
your diet should be your main way of
creating a calorie deficit adding
additional exercise can help speed it up
and ensure that you're continuing to
lose fat even as your metabolism slows
down now you guys are smart and you're
probably already aware of this and may
have attempted to burn more calories and
shred belly fat faster by incorporating
things like running rowing cycling or
even hit workouts these forms of cardio
tend to burn calories very quickly
making them seem like a great way to
burn off belly fat over time for example
based on what's known as a compendium of
physical activities a regularly updated
database that outlines the calorie burn
for various exercises a 170 pound
individual compared to if they were
digested around can expect to burn
roughly an additional 12 calories per
minute when running at a moderate pace
of 6 miles per hour so 30 minute running
session would lead to a net total of
about 360 calories burned do that three
times a week for a year and that would
lead to an additional 56
and 160 calories burned and given that
back in 1958 researcher wishnovsky
discovered that losing one pound of fat
requires burning 3 500 calories more
than you consume then this routine would
amount to about 16 pounds of additional
fat loss per year now while this does
sound great on paper the truth is the
overwhelming majority of people can't
actually stick with traditional cardio
long enough for fat loss to reach
stubborn areas in fact even in studies
where subjects are assigned to cardio
sessions to do
dropout rates tend to be on average
almost 20 percent it's not that these
methods don't work because they do i've
personally used running and hit
regularly in the past to get me down to
very lean levels in fact i used to
believe that these intense cardio
sessions were the key to burn off
stubborn fat but they were brutal they
required a lot of willpower i got sore
from them and really impacted my energy
and i just dreaded doing them most of
the time and although i stuck it through
and eventually did get the six pack it
was after simply because i was burning a
lot of calories i just couldn't get
myself to continue these brewing
sessions especially outside of summer
time and eventually i had lost a lot of
the progress i've made now don't get me
wrong these forms of cardio they do
definitely have their place and some
people have no problem sticking to them
in fact i still do these intense
sessions once or twice a week for
conditioning but i no longer rely on
them as my main form of cardio to lose
fat and nor should most people because
if you want to lose your belly fat and
more importantly keep it off once it's
gone then you need something that you
can stick to for life what's the
solution
it's the easiest to maintain the lowest
stress lowest fatigue most versatile
form of cardio walk in
now i know what you're thinking walking
doesn't burn many calories and there is
no way i can walk my way to a six-pack
years back i would have said the exact
same thing but a 2021 meta-analysis
titled slow and steady or hard and fast
helps shed some light on the matter the
researchers analyzed a total of 54
studies to determine the effect that
different types of cardio had on fat
loss what they found is that intense
forms of cardio like hit or running
while time efficient didn't provide any
superior fat loss effect when compared
to longer yet less intense forms of
cardio such as walking which makes sense
it's simply a numbers game your body
doesn't care whether the calories you
burned were from some crazy intense
fasted cardio session or from plain old
walk-in what matters most is what you
can do consistently over time and if you
quench the numbers you'll actually find
that the calories burned from simply
walking can very quickly add up to a
meaningful amount for example using the
same exercise database we used earlier a
170 pound individual walking at a casual
three miles per hour can expect to burn
an additional 3.4 calories per minute
and roughly 200 calories per hour if for
three days per week you add in an extra
hour of walking that would amount to 600
additional calories burned per week over
the course of the year that's an
additional 31 200 calories burned which
would amount to about nine pounds of fat
loss and the math checks out in the
literature as well with one of the few
studies out there analyzing watkins
effect on fat loss finding that subjects
who simply added in two and a half hours
of brisk walking per week experienced an
additional 3.5 pounds of fat loss over
the course of 12 weeks now although
hours of walking may sound like a lot it
doesn't have to be all at once later in
this video i'm going to show you how to
incorporate this into your life
effortlessly but first just compare the
walk-in routine to the running routine
that i gave earlier yes the running
routine will burn more calories in less
time but be honest with yourself how
likely would you be to keep that up for
a whole year if you're like most people
and you go all out for two months but
then become inconsistent and give up
after that that's 16 pounds of
additional fat loss we calculated
becomes just a couple pounds nowhere
near enough fat for most people to even
come close to burning through their
excess belly fat this is why walking is
the number one exercise to lose belly
fat and is why it's now my main form of
cardio to get lean and stalin it's easy
to stick to
so now that i've hopefully convinced you
of the power of walking let's dive into
how you can easily start applying it to
lose fat
the first step is to determine an
average of how many steps you're
currently taking you can use a health
app on your iphone or use google fit if
you're on android after week see what
your daily average comes up to if you
already know this great i'd like to know
as well so do me a favor and comment
below how many steps you're currently
taking and if you have any tips that
helped you increase it or what obstacles
may be holding you back some of you
however might be surprised with how few
steps you're taking but this is a good
thing as it means that you have a big
opportunity to bump that up for example
here's one of our built with science
program members devin who recently hit a
plateau and simply bumped up his step
count up from 3 000 steps to around 8
000 to 10 000 per day and is back to
losing fat every single week especially
in his stubborn areas it's simple but it
works for most people though i wouldn't
recommend trying to jump all the way up
to something like 10 000 steps right
away instead set a realistic goal and
for example first aim to do an extra 2
000 steps a day given that the average
individual takes about 1200 steps during
10 minutes of walking all you have to do
is throw in two 10 minute walks into
your day to accomplish that once you're
consistent with that try bumping it up
by another 2000 steps and continue doing
this with the goal of consistently
getting at least 8 000 steps or even up
to 15 000 steps per day which seems to
be the range that provides the greatest
fat loss and health benefits the key
though is to make this fit your
lifestyle some tips i personally use are
to always choose a bar parking spot
take the longest way to the washroom do
10 minutes of incline wall kit after
each workout take 10 minute walks after
each meal
take the stairs instead of the elevator
whenever possible listen to podcasts
while walking and more and for those who
are busy in the office all day a study
that had subjects add just five minutes
of walking per hour into their office
day found that over the course of the
year it would amount to over nine pounds
of additional fat loss in this case you
can also try to aim for a higher step
count on the weekends to boost your
weekly average but trust me these little
things add up apply these tips and
you'll be surprised with just how much
they can increase your step count and
even more surprise once you notice the
fat slowly coming off
that said guys i want to emphasize that
walking or any form of cardio is only
effective for fat loss if it's used in
combination with the diet think about it
the calories you burn from a whole hour
of walking or 30 minute run is
equivalent to the calories in three
pieces of toast which you can consume in
literally a matter of seconds so use
your diet as a primary way to create a
calorie deficit and supplement it with
walk-in to help speed up the process and
if you need help with putting this all
together into an easy to follow
science-based workout and nutrition plan
that you can trust will work to help you
burn off stubborn fat and build lean
muscle then head on over to build with
science.com and take our analysis quiz
to find the best program for you i'd
also highly recommend that you give this
video a watch next which is going to
cover some tips on how to structure your
nutrition plan to help further speed up
the fat loss process thank you so much
for watching don't forget to subscribe
and see you next time
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