The Literal Most Powerful Exercise for Shrinking Visceral Belly Fat (legit evidence)
Summary
TLDRThis 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
🏋️♂️ 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.
🏃♂️ 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.
💊 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.
Mindmap
Keywords
💡Exercise
💡Belly Fat
💡Resistance Training
💡Cardio
💡Mitophagy
💡Postbiotic
💡Fat Loss
💡Metabolism
💡Calories
💡Appetite
💡High-Intensity Interval Training (HIIT)
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
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