Mike will show you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!
You can indeed burn belly fat in just a few days just by exercising on a daily basis. This workout is the perfect exercise to kick-start your fitness journey so doing this for the next 4 days will surely bring about results. May not be the result you want to see, but it’s definitely a good way to start.
Good luck, and let’s begin the workout!❤️💪
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In this video, I’m going to tell you the 10 best foods that are guaranteed to help you lose fat and step up your fitness goals. This way, you can enjoy a healthier, happier life. Many of us want to get rid of our belly fat, or just any unwanted fat in general. Exercise is one effective way to do that. But before you sweat it out, you should first consider the foods you put into your mouth.
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💡Other videos you’ll love!
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In a nutshell:
1. Greek yogurt
Besides being a delicious food, Greek yogurt has been scientifically proven to aid in the fat-burning process, granted that it’s the full-fat variety.
Full-fat Greek yogurt has conjugated linoleic acid or CLA that promotes fat burning.
Nutrients found in yogurt like vitamin D, and amino acids, also speed up fat burning according to research.
2. Eggs
Eggs are brimming with high-quality protein, a nutrient that boosts metabolic rate by about 20–35% for several hours after eating.
Protein is also important for building and maintaining muscle mass, and the more muscle you have, the more metabolically active you’ll be.
A single egg has 7 grams of protein along with other essential nutrients like fat and vitamins.
3. Nuts
Nuts are more than just delicious on-the-go nibbles.
They are an amazing source of magnesium and healthy fats, specifically almonds.
And speaking of almonds, they make a perfect snack if you’re looking to lose weight and burn fat.
4. Apple cider vinegar
I’m sure you’ve all heard of the various perks of consuming apple cider vinegar (ACV).
This ancient folk remedy is commonly known to help reduce appetite and lower blood sugar and insulin levels in diabetic people.
But more importantly, acetic acid, the main component of vinegar, has been shown to improve fat burning and reduce belly fat storage in numerous animal studies.
While there’s not much human research about this, the results from one study are already promising.
5. Cinnamon
Cinnamon contains an essential oil called cinnamaldehyde, which can help burn fat.
Similar to capsaicin in chili, this oil stimulates thermogenesis.
And as I’ve said before, this process is a great environment for the body to burn calories.
This spice also has other fat-burning benefits.
For starters, cinnamon helps balance blood sugar levels, therefore helping stop fat storage in the body.
Keep watching to know the last 5!
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The faster we burn off fat, the better, right? Wrong. In this video, you’ll learn the truth about losing fat in the most effective way. What most people don’t realize is there’s actually an upper limit as to how much fat you can lose every week. And if you try to push past this weekly limit by doing more cardio or eating even less for example, then you’ll now start to lose substantially more muscle instead of fat. Do this for months on end which many people unfortunately do, and you’ll eventually end up with a “skinny fat physique” – with too little muscle and still too much fat.
So now the real question becomes what’s the MOST amount of fat you can lose per week while minimizing muscle loss in the process? As this is going to better enable you to attain the lean, muscular physique you’re after instead of just winding up skinny fat. And to answer this question, we’ll use the findings of a 2005 paper by researcher Dr. Alpert, who used various fat loss studies in an attempt to quantify the maximum amount of fat one can lose per day without excessive muscle loss. What he found is that the body is capable of burning body fat to use for energy at a maximum rate of 31 calories per lb of body fat per day. Once you exceed this rate, the body then has to tap into your muscle mass in order to make up for its energy needs.
Well, if you’re truly seeking to lose fat as fast as humanly possible, then here’s what you’d do. First, find out what the maximum daily calorie deficit and weekly fat loss number would be for you using the process I outlined earlier. Then, to achieve this daily deficit, you would use a combination of eating below your TDEE or maintenance calories, performing regular resistance training, and throwing in additional cardio. Then, you simply monitor your body weight throughout the weeks and try to hit your target maximum weekly fat loss number.
Then as you progress and your body fat continues to decrease, you’d want to slow down your rate of fat loss to minimize muscle loss by again re-calculating what your maximum weekly fat loss number would be at your new weight and body fat percentage. So over time, the rate at which you lose weight should slow down.
And that’s basically all there is to it. But, with all that being said, I do want to provide some pre-cautions.
First of all, keep in mind that this protocol is a very aggressive approach that employs a fairly large calorie deficit, high activity, and a fast rate of weight loss. For some who are more experienced this may be completely doable, but for most people especially those just starting out with their fat loss journey, it’s just unrealistic and very difficult to adhere to, and you’d be much better off taking a longer, less aggressive approach that you’d be more likely to stick with. Second of all, as researcher Dr. Albert points out, even if you’re under this 31 calorie/lb limit I outlined it doesn’t mean that you won’t lose muscle mass.
It simply represents a threshold value past which the rate of muscle loss starts to become exponentially large.
So if you’re truly seeking to maintain as much muscle mass as possible or even build muscle while losing fat, then again a less aggressive deficit would be best.
But all in all, if you get motivated by seeing results fast and can adhere to a tough protocol, then, by all means, go for it. Otherwise, taking a slow and steady approach and making positive long-lasting changes to your lifestyle is what I’d personally recommend, as that’s more often than not what delivers the best results.
hope you were able to see that sometimes burning fat faster isn’t always better. Within my Built With Science programs, we not only put careful thought and research into helping you lose fat efficiently, but we’ve also created in-depth tutorials for tracking your calories and macros so that you can execute a cut perfectly.
To join today, simply head on over and take the starting point analysis quiz to discover the best program for you: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Most%20amount%20of%20fat%20to%20lose%2Fweek%20Aug%204%2F2019%20
MUSIC: soundcloud.com/lakeyinspired
GRAPHICS: Vector art from Vecteezy.com
STUDIES:
ENERGY DEFICIT WEIGHT LOSS
https://www.ncbi.nlm.nih.gov/pubmed/17848938
WEIGHT LOSS RATE RECOMMENDATIONS
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/
METABOLIC RATE WEIGHT LOSS
https://www.ncbi.nlm.nih.gov/pubmed/22535969
HUMAN FAT STORAGE
https://www.ncbi.nlm.nih.gov/pubmed/15615615 Video Rating: / 5
This is what you need to know about losing those last 10 pounds of stubborn belly fat.
Recommended videos:
How Losing Stubborn Fat Actually Works (5 STAGES)
3 Habits You Need To Get Below 20% Body Fat
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About the video:
Losing belly fat is definitely a long journey, especially when you’re starting at a really high body fat percentage. And when learning how to lose belly fat you’ll quickly realize that one of the most difficult areas to lose is lower belly fat. Just those last 10 lbs of body fat can take months of patience, dieting, and effort to get rid of.
And in this video, I’m going to share with you 5 habits that will help you lose last 10 pounds of belly fat and reach your goal physique. If you’re currently doing a fat loss phase to get below 15% body fat use these tips and I’m confident you’ll be well on your way to finally getting the lean physique you want.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I’ve spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don’t know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#fatloss #abs #fitness
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
Here’s one of the quickest exercise video that I’ve uploaded to help you burn fat and calories everyday! This is a 5-min video that will help you lose weight and melt body fat without taking up so much of your time!
We have included the best exercises suitable for all levels that will work all your major muscle groups so that your workouts will be more efficient and effective!
Do this workout everyday–it won’t take up much of your time! This is if you want to really lose some calories everyday until you eventually lose weight. This also helps you get into an active lifestyle which is one of factors to not gaining weight passively.
Good luck and let’s do this everyday!!❤️💪
**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Sunday to Friday!** Video Rating: / 5
In this video, you’ll learn 5 steps to get you from 30% Body Fat to 10%
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These are 5 fat burning supplements that actually work. Most fat burners advertised as weight loss pills or tablets don’t help you burn fat. Also there are a ton of detox fat cutter drinks all over the web that claim to help you reduce body fat without exercise or diet. If you want to see extreme weight loss stop focusing on the diet pills and look for fat burning solutions that help lower your appetite. By eating less and exercising you’ll burn way more fat than you could by using carb blockers, raspberry ketones, or detox smoothies.
What if all you had to do was take a pill and you could look exactly how you wanted. It might sound ridiculous but stats show that Americans alone spend about .1 Billion Dollars a year on weight loss pills, capsules, and soft gels. (3) Unfortunately, the truth is that anyone promising quick and easy fat loss in a bottle is most likely not telling the whole truth. For truly effective and sustainable fat loss, you will have to adopt more of a fit lifestyle by exercising and eating a healthy diet. There’s no way around that, but there are some natural supplements out there that can help reduce your hunger and appetite, increase your metabolism, and help you burn more fat when they’re added to a solid diet and workout plan. And the thing is everyone needs to recognize that there are a lot of supplements that people use that aren’t very natural or can potentially be harmful. For example, a common supplement that’s thought to be relatively harmless is known as CLA or Conjugated Linoleic Acid. Even though it’s been used for years CLA is actually a trans fat, and trans fats are not good for people to consume especially for long lengths of time. Many people take CLA on a daily basis not realizing that it can contribute to long-term side effects like fatty liver, insulin resistance, and increased inflammation. So today I want to go over 5 very natural and safe fat burning supplements that you can take that are actually proven to work.
And the first one is Glucomannan. By far the best way to burn more fat is to decrease the number of calories that you eat on a daily basis. However, when you force yourself to eat less and less it becomes harder and harder over time to stick to. So any natural supplement that can help decrease our appetite without us having to forcefully restrict makes fat loss feel a lot easier and more natural. And that’s exactly what Glucomannan does. It’s a type of fiber that comes from a unique looking yam known as the elephant foot yam. Fiber, especially soluble fiber has been shown in multiple studies to fill the stomach and decrease appetite and hunger….
Research
1. “Glucomannan induced bodyweight reduction in healthy overweight subjects, whereas the addition of guar gum and alginate did not seem to cause additional loss of weight.”https://pubmed.ncbi.nlm.nih.gov/15614200/
2. “At doses of 2-4 g per day,” GM was well-tolerated and “resulted in significant weight loss in overweight and obese individuals.”https://pubmed.ncbi.nlm.nih.gov/16320857/
3. Americans spend over 2.1 Billion Dollars on weight loss supplements every yearhttps://pubmed.ncbi.nlm.nih.gov/23381623/
4. “Acute GTE ingestion can increase fat oxidation during moderate-intensity exercise and can improve insulin sensitivity and glucose tolerance in healthy young men”
5. Treatment with the green tea extract resulted in a significant increase in 24-h EE (4%https://pubmed.ncbi.nlm.nih.gov/10584049/
6. “caffeine/coffee stimulates the metabolic rate in both control and obese individuals”https://pubmed.ncbi.nlm.nih.gov/7369170/
7. “Caffeinated coffee increased energy expenditure by 16% over 1 2-h period compared with decaffeinated coffee.”https://pubmed.ncbi.nlm.nih.gov/7293955/
8. “Caffeine ingested 0.5-4 h before a meal may suppress acute energy intake”https://pubmed.ncbi.nlm.nih.gov/28446037/
10. “the ingestion of red pepper decreases appetite and subsequent protein and fat intakes.”
https://pubmed.ncbi.nlm.nih.gov/10743483/
11. “capsaicin plays a critical role in human and has multiple benefits for metabolic health, especially for weight loss in obese individuals”https://sci-hub.tw/https://pubmed.ncbi.nlm.nih.gov/28424369/
12. Capscacin increase metabolic rate by activating brown fat cellshttps://pubmed.ncbi.nlm.nih.gov/22378725/
13. it may be considered that “capsaicin consumption 1 h before low-intensity exercise” (50% VT(max)) “is a valuable supplement” for the treatment of individuals with hyperlipidemia and/or obesity “because it improves lipolysis without any adverse effects” on the cardiac depolarization and repolarization process.https://pubmed.ncbi.nlm.nih.gov/17615999/
14. More https://pubmed.ncbi.nlm.nih.gov/28424369/ Video Rating: / 5
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As we get older, losing weight and burning fat can become more challenging.
You see, the same fat loss strategies that worked when you were 20 may not produce the same results now that you’re a bit older.
With that said, there are several things you can do to help speed up the process, and continue making progress well into your 40s, 50s, and beyond.
In this video, we share 7 things no one tells you about losing fat after 40, so that you can continue shedding those excess pounds, despite getting older.
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Just 4 minutes to lose body fat – it’s really possible !
This video shows a workout that consists of the 6 best exercises for fat burning. You can do this workout anywhere and anytime, the main thing is 1 time a day and at the same time do not forget to eat right and go to bed during sleep, for faster results
It doesn’t matter if you are a beginner or a professional, just repeat after me or try to repeat after me. If you look at me and want the same body, then know that once I also looked terrible and watched a YouTube video on how to remove my stomach and pump up muscles
#LoseFat #LoseWeight #Workout #Fitness #Sport
A good example of how you can quickly lose fat with the help of a home easy and quick workout without equipment 😉
This workout is for beginners and all those who just want to start changing their body. And if you are a professional, then perform this set of exercises for 3 laps ( with rest in 1 minute ) ⏱
Do this 5 minute full body workout #WithMe with NO EQUIPMENT! This is a full body cardio workout focused on getting the heart rate up, getting sweaty, and breathing heavy. No excuses with this one!
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Are you tired of having that stubborn belly fat that just won’t budge? It can be frustrating! That is why I am going to tell you how to get rid of belly fat and keep it off for good. There are going to be 5 keys to lose your belly fat forever! It isn’t an easy thing to do, but it is possible. So, here are the tips to help you get started on the fat loss journey, and stay there for the long run.
Tip #1: GET RID OF BLOAT. So many people have regular bloating, and don’t even realize it. This can be caused by the foods you eat, as many processed foods are the cause of this. Start by replacing the processed foods with whole foods. Focus on improving your digestive health. You can also take a probiotic like Anabolic Shield to help with your bloating, as it helps with gut support.
Tip #2: FIX YOUR NUTRITION. You can’t out exercise a bad diet. You need to make sure that you are eating at a caloric deficit. You don’t want to do this too drastically, as it can do more harm than good. It can ruin your metabolism, cause fatigue, and lead to muscle loss. Also, prioritize eating whole nutrient dense foods.
Tip #3: RESISTANCE TRAINING. This is the fun part of losing fat. Prioritize compound movements in your workouts because those will help accelerate the fat burning process. Resistance training is great because you will build muscle, which will help you look good for when you shed the extra body fat. Try to do 3-5 days of training per week, to give you the best overall benefits.
Tip #4: FIND HEALTHY WAYS TO MANAGE STRESS. Stress triggers a production of cortisol, and high cortisol levels have been linked to weight gain and fat accumulation around the belly and love handles. Everyone is different, so try to find methods to help you get rid of your stress. Prioritizing sleep also helps with your stress, so make sure you try to get 7-9 hours of sleep each night.
Tip #5: PERSISTENCE. Remember, that belly fat didn’t just appear overnight, so do not expect drastic changes overnight. If you keep at it and set goals, you will reach them in time. Set goals you can stick with and make improvements.
Alright guys, make sure to use all of these tips to help you on your fat loss journey. Subscribe to our channel for more videos on how to build muscle and lose fat at the same time on your fitness journey. Video Rating: / 5
