The Only REAL Way to Lose Belly Fat — Transcript

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1. 0:00If you're trying to lose belly fat,
2. 0:01you're definitely not alone. For a lot
3. 0:03of people, this is the one area they're
4. 0:05most self-conscious about, and for good
5. 0:08reason. There's nothing quite like
6. 0:10having a gut that will ruin your
7. 0:11confidence and make you feel more
8. 0:13uncomfortable in your own body. And
9. 0:15unfortunately, there's no shortage of
10. 0:17so-called experts out there willing to
11. 0:19take advantage of that frustration. If
12. 0:22you go online, you'll find hundreds of
13. 0:24different solutions for getting rid of
14. 0:25belly fat. The problem is most of them
15. 0:28are complete and utter nonsense. The
16. 0:30truth is a lot of what you've been told
17. 0:32about losing belly fat simply isn't
18. 0:34true. And because of that, there's a
19. 0:36good chance you've been thinking about
20. 0:38the problem completely wrong. In this
21. 0:40video, I'm going to explain why belly
22. 0:42fat feels impossible to lose, break down
23. 0:44some of the biggest lies about losing
24. 0:46it, and show you what really works so
25. 0:48you can stop wasting your time and focus
26. 0:51on what will actually get rid of your
27. 0:52belly fat for good. If you're new here,
28. 0:55I'm Steven. I'm a physiotherapist and
29. 0:57lifetime natural lifter with over 26
30. 1:00years of training experience. Let's
31. 1:02start by understanding why belly fat can
32. 1:04seem so damn stubborn to lose in the
33. 1:06first place, because this is where a lot
34. 1:08of people get it wrong.
35. 1:13You have a lot of control over whether
36. 1:14you lose fat or not, but you have far
37. 1:16less control over where you lose that
38. 1:18fat from, because that's largely
39. 1:20influenced by things like your genetics,
40. 1:23sex, age, and hormones. To simplify
41. 1:26things a bit, there are two main fat
42. 1:28distribution patterns. On one end, you
43. 1:30have what's called a gynoid pattern,
44. 1:32where more fat tends to get stored
45. 1:34around your hips, thighs, and glutes.
46. 1:36This is more commonly seen in women. On
47. 1:38the other, you have an android pattern,
48. 1:41where most fat tends to get stored
49. 1:42around the stomach area. This is more
50. 1:44commonly seen in men. You might have
51. 1:46heard these described as pear-shaped and
52. 1:48apple-shaped bodies. And if you're
53. 1:50watching this video right now, there's a
54. 1:52pretty good chance you're apple-shaped.
55. 1:54Congratulations. But it's not quite that
56. 1:56black and white. These are really just
57. 1:58two ends of a spectrum. Most people fall
58. 2:01somewhere in between with a tendency to
59. 2:03favor one pattern over the other. And
60. 2:05where you fall on that spectrum is going
61. 2:07to have a huge impact on how much fat
62. 2:09you need to lose before you're happy
63. 2:11with how your stomach looks. But here's
64. 2:13the good news. The fat around your
65. 2:15stomach isn't necessarily as stubborn as
66. 2:17you probably think it is. In fact,
67. 2:20abdominal fat tends to be far more
68. 2:22responsive to fat loss than many other
69. 2:24areas of the body. The problem is if you
70. 2:27have an android fat distribution pattern
71. 2:29and naturally store a large percentage
72. 2:31of your body fat around your stomach
73. 2:33area, there's simply a lot more fat
74. 2:35there that needs to come off before
75. 2:37you're going to notice a dramatic
76. 2:39difference in your appearance. Let's
77. 2:41take your arms for example. Most people
78. 2:43carry a relatively small percentage of
79. 2:45their overall body fat there compared to
80. 2:47their stomach. So even losing a small
81. 2:49amount can make a noticeable difference
82. 2:51in how lean and defined they look. But
83. 2:53you can be losing a similar amount of
84. 2:55fat from your stomach at the exact same
85. 2:57time and visually it can look like
86. 2:59you're barely making a dent in it
87. 3:01because there's just so much more there
88. 3:03to begin with. And this is where
89. 3:05appearances can be misleading. You might
90. 3:07think your stomach fat is refusing to
91. 3:09come off when in reality it's been
92. 3:11coming off the entire time. You just
93. 3:13haven't lost enough of it yet for the
94. 3:15difference to become noticeable.
95. 3:17However, once you do get fairly lean,
96. 3:19that last bit of fat around your stomach
97. 3:21area can genuinely be more stubborn than
98. 3:24the rest. And this is completely normal.
99. 3:26For many people with this fat
100. 3:28distribution pattern, the lower
101. 3:30midsection is simply one of the last
102. 3:32areas to lean out. But there's nothing
103. 3:34special you need to do to lose that fat
104. 3:36either. You just have to get lean enough
105. 3:39for it to eventually come off as well.
106. 3:41But that hasn't stopped an entire
107. 3:42industry from trying to convince you
108. 3:44otherwise.
109. 3:45>> [music]
110. 3:48>> The biggest lie about losing belly fat
111. 3:51is that you can somehow tell your body
112. 3:52exactly where you want the fat to come
113. 3:54off from. And there are a ridiculous
114. 3:56number of products, exercises, and
115. 3:59strategies out there being sold as quick
116. 4:01fixes claiming to do exactly that. Some
117. 4:04of these claims are so detached from
118. 4:06reality, I honestly don't know how
119. 4:08people make them while keeping a
120. 4:09straight face. Let's start with one of
121. 4:11the most common ones, and that's spot
122. 4:13reduction. Spot reduction is the idea
123. 4:16that you can exercise a specific part of
124. 4:18your body and target the fat covering
125. 4:20that area. And it's a fitness myth
126. 4:22that's been around for ages. The problem
127. 4:25is fat loss doesn't work that way. Doing
128. 4:27crunches, leg raises, planks, and any
129. 4:30other ab exercise can absolutely build
130. 4:33your abs and burn a small amount of
131. 4:35calories in the process, but you're not
132. 4:37telling your body to burn the fat
133. 4:38sitting directly on top of them. And
134. 4:40ironically, if you're already carrying a
135. 4:43significant amount of belly fat,
136. 4:45building thicker abdominal muscles
137. 4:47underneath it could actually make your
138. 4:48stomach look slightly bigger before you
139. 4:51get lean enough to show them off. But
140. 4:53that doesn't mean you shouldn't train
141. 4:54them because once you do get lean
142. 4:56enough, it's going to pay off big time.
143. 4:59There's also a lot of confusion around
144. 5:01how you should train your abs. So let me
145. 5:03clear that up quickly. Your abs respond
146. 5:05best to progressive overload, just like
147. 5:08any other muscle in your body. That
148. 5:10means you should be adding resistance
149. 5:11whenever possible and staying within a
150. 5:13reasonable rep range. You shouldn't be
151. 5:15doing hundreds of crunches or turning
152. 5:17your ab workout into a cardio session.
153. 5:20Keep it simple. All you really need are
154. 5:22three basic movements to build a great
155. 5:24set of abs. A top-down movement like a
156. 5:26cable crunch, a bottom-up movement like
157. 5:28a leg raise, and some type of side
158. 5:31flexion or rotational movement for your
159. 5:33obliques. And keep in mind, if you're
160. 5:35doing heavy compound exercises, your
161. 5:37core is already getting hit pretty hard.
162. 5:4010 to 15 minutes of direct ab work twice
163. 5:42a week is more than enough. But building
164. 5:44your abs and losing the fat covering
165. 5:46them are two completely different
166. 5:48processes and it's important that you
167. 5:50don't confuse them for being the same
168. 5:52thing. And special exercise programs
169. 5:54aren't the only way spot reduction gets
170. 5:56sold as a quick fix. Waist trainers,
171. 5:59sweat belts, fat burning creams and body
172. 6:01wraps, they've all been marketed as ways
173. 6:04to selectively target the fat around
174. 6:06your stomach area, but none of them are
175. 6:08going to have any meaningful impact on
176. 6:10losing your belly fat. So, do yourself a
177. 6:12favor and save your money. Then you have
178. 6:15all the foods, drinks and supplements
179. 6:17that supposedly burn belly fat. Things
180. 6:19like detox teas and cleanses, apple
181. 6:22cider vinegar, fat burners, metabolism
182. 6:24boosters and even specific foods that
183. 6:27claim to directly target the fat around
184. 6:29your organs. Now, to be fair, there can
185. 6:31be a small amount of truth buried in
186. 6:33some of these claims. Certain foods and
187. 6:35supplements can help you feel fuller,
188. 6:37reduce your appetite or even slightly
189. 6:40increase how many calories you burn,
190. 6:41which can make losing fat slightly
191. 6:44easier. But that's very different from
192. 6:46saying these foods and products directly
193. 6:48burn the fat around your stomach area.
194. 6:50Any benefit they might have, and I say
195. 6:52might loosely, is helping you lose
196. 6:55overall body fat. They're not
197. 6:57selectively targeting your belly fat.
198. 6:59You also have all the different timing
199. 7:01strategies and routines that supposedly
200. 7:03give you some kind of special fat
201. 7:05burning advantage. I've seen some really
202. 7:07crazy ass claims saying things like your
203. 7:09body decides within the first hour of
204. 7:11waking whether it's going to burn fat or
205. 7:13hold on to it for the rest of the day.
206. 7:15Or that you can walk regularly, but if
207. 7:17you're doing it at the wrong time of
208. 7:19day, you lose special access to your
209. 7:21stored body fat. Like it's some kind of
210. 7:23Black Friday deal or something like
211. 7:25that. Fasted exercise is probably one of
212. 7:27the most popular timing strategies
213. 7:29you'll find out there. And this is where
214. 7:31things get a little more nuanced. When
215. 7:33you're fasted, your body can mobilize
216. 7:35and burn more of your stored body fat
217. 7:37for energy. But burning more body fat
218. 7:39during a single workout doesn't
219. 7:41necessarily mean you're going to lose
220. 7:43more body fat over the course of the
221. 7:45entire day. Your body is constantly
222. 7:47switching between storing and burning
223. 7:49fat depending on what you're eating and
224. 7:51what you're doing. So, while you may
225. 7:53burn more fat during a fasted workout,
226. 7:55that can easily be offset by your body
227. 7:58compensating and burning less fat later
228. 8:00in the day. What ultimately matters for
229. 8:02losing body fat is your overall energy
230. 8:05balance, not whether you exercise in a
231. 8:07fasted or fed state. The real takeaway
232. 8:10here is that most of these claims don't
233. 8:12work at all, and even the ones that can
234. 8:14help aren't specifically targeting your
235. 8:17belly fat. They're simply helping you
236. 8:19lose overall body fat.
237. 8:23>> [music]
238. 8:24>> So, now that you know what doesn't work
239. 8:25when it comes to losing belly fat, what
240. 8:27actually does? The answer is probably a
241. 8:30lot simpler than you've been led to
242. 8:32believe. You don't need a special
243. 8:33strategy for losing belly fat because
244. 8:35belly fat isn't a special fat loss
245. 8:37problem. What you need is a consistent
246. 8:40calorie deficit and the patience to
247. 8:42stick with it even when it feels like
248. 8:44nothing is changing. That means eating
249. 8:46fewer calories than your body is burning
250. 8:48and accepting that it may take longer
251. 8:50than you expected before you notice a
252. 8:53meaningful difference in how your
253. 8:54stomach looks. There are a ton of
254. 8:56different ways you can go about doing
255. 8:58that, and I have several dedicated
256. 9:00videos on this channel showing you how I
257. 9:02personally lose fat and how I recommend
258. 9:05others do it to make the process as easy
259. 9:08and sustainable as possible.
260. 9:10Unfortunately, that's the boring answer
261. 9:12that the fitness industry won't tell
262. 9:14you. But that's the truth of it, and
263. 9:16it's the only reliable way to lose your
264. 9:18belly fat for good. But there are a
265. 9:20couple of things that can genuinely
266. 9:22affect how your stomach looks, and they
267. 9:24might not be immediately obvious if you
268. 9:26don't know what you're looking for. The
269. 9:28first is bloating, which can make a
270. 9:30surprisingly large difference in how
271. 9:32your stomach looks. So, pay close
272. 9:34attention to the foods you're eating and
273. 9:36how your body responds to them. If
274. 9:38certain foods consistently leave you
275. 9:39feeling bloated, your stomach will look
276. 9:42considerably larger without you having
277. 9:44gained any additional body fat at all.
278. 9:46And the second is your posture. The
279. 9:48position of your pelvis alone can make a
280. 9:51pretty dramatic difference in how far
281. 9:53your stomach projects forward. You can
282. 9:55see this for yourself right now. If you
283. 9:57tilt your pelvis forward and exaggerate
284. 9:59the arch in your lower back, your
285. 10:01stomach will immediately stick out
286. 10:03farther. This is known as an anterior
287. 10:06pelvic tilt. It turns out your mother
288. 10:08had a pretty good reason for telling you
289. 10:10to fix your posture all along. So, if
290. 10:12you're already fairly lean and your
291. 10:14stomach still doesn't quite look the way
292. 10:15you'd expect, losing more fat might not
293. 10:18be the only thing you need to address.
294. 10:20Just something to keep in mind. So, with
295. 10:22all that being said, there are a few key
296. 10:24points I want you to take away from this
297. 10:26video to help you start looking at
298. 10:28losing belly fat a little bit
299. 10:29differently. The first is that your
300. 10:31belly fat isn't nearly as stubborn as
301. 10:33you think it is. If you naturally store
302. 10:36a lot of fat around your stomach area,
303. 10:38just focus on losing overall body fat
304. 10:41and eventually your stomach will catch
305. 10:43up. It has no choice but to. The second
306. 10:46is that losing belly fat doesn't require
307. 10:48a completely different approach from
308. 10:50losing fat anywhere else on your body.
309. 10:52It's not a unique fat loss problem that
310. 10:54requires a special solution. And the
311. 10:57third is that there's no specific way to
312. 10:59target stomach fat directly. That's just
313. 11:01not how fat loss works. You can't choose
314. 11:04where your body burns fat from. So,
315. 11:06please stop wasting your time and money
316. 11:08chasing quick fixes and hacks that don't
317. 11:11work in the real world. Unfortunately,
318. 11:13there are no shortcuts when it comes to
319. 11:15losing belly fat or any fat for that
320. 11:17matter. If you want to learn how to lose
321. 11:19fat the right way, I'll put one of my
322. 11:21dedicated fat loss videos up on the
323. 11:23screen right over there. But, if you're
324. 11:25looking for a more personalized approach
325. 11:27to reaching your fitness goals, I also
326. 11:29offer one-on-one coaching. You can find
327. 11:32a link with more information in the
328. 11:33video description. And if you want more
329. 11:35straightforward, no-BS fitness advice,
330. 11:38consider subscribing to the channel.
331. 11:40I'll catch you guys in the next video.