How To Lose Waist Fat

How to lose weight and belly fat with help

The first scientific part we were looking at the nutritional advice, the second part we were looking at

Simple exercises that everyone can do at home to help reduce waistlines

And if we combine the two together,

what should be the amazing result...…..

Now whether you came from the first episode on How to Lose Weight or you

I just searched for exercises and clicked on this video, I am really happy

You are here because you've decided you want to make a change

You decide you want to be healthier and you decide you want to

Health Benefits And as I explained in my last video, you see that fats just aren't

The inch that we can pinch is known as subcutaneous fat however

The real dangerous fat is the fat around the abdomen and the inner fat is the fat around it

Our members are known as visceral fat and we now know that they contain large amounts of visceral fat

It puts us at risk of developing heart disease, it puts us at risk of developing type 2 diabetes

In women, it has been found to put you at a higher risk of developing breast cancer

This is the introduction Next, let's learn the six exercises from the study

It was conducted in Oxford, you need to do it four times a week alternately

Days is very easy to do, it is not so time consuming that anyone can do it

At home, if you do it right, you can expect to lose about two centimeters

From your waistline in just six weeks and that's without any change in diet

Let's learn the exercises and then we'll take a look at the science behind them

To them and how it all works, let's start with your individual forearm plank

Parallel to the body and hold for 20 to 30 seconds now if this is a bit

Difficult You can do a knee molding instead by resting the knees on

Land and place your hands directly under your shoulder as if you were about to

To do the compress, hold for 20 to 30 seconds, the first exercise is now done

We are moving to the second stage in the study which is basic sitting, so sit on

Bend your knees on the floor and hold them together with your hands on or above your chest

Your temples While performing abdominal exercises, please avoid placing your hands behind them

Your head while doing the sitting and for all the exercises in the study

Participants did three sets of ten, so aim to do it or build your own path

We really got halfway there, so next we have a knee press workout

On or bend your knees and keep your legs

Lift up and aim to touch the knees while keeping your elbows and hands by their side

From your head and put pressure on the stomach when your elbows touch your knees

Great performance, I find the following exercise a little easier

So it's like a rest exercise which is the core crunch so lie in

Bend your knees on the floor and place your hands next to your head

Now slowly contract your stomach muscles while lifting your shoulder blades off the ground

You need to make sure that you lift your shoulder off the ground for this exercise

To be effective if you want to add more resistance you can do this exercise Do a high leg crunch instead or alternate, but this is optional

The only difference is that you keep your legs straight in the air and to touch them

Back toes you need to make sure your shoulder is lifted

The floor for this exercise to be effective next, we've got to sit and roll for that

It's the same sitting motion we did earlier but at the top rotate

Body as shown Make sure to switch sides every time to ensure exercise

Both sides if you struggle with this or stabilizing foot exercises will help

To get started and finally it is time for the back lift also known as

Superman The goal of this exercise is to work your lower back muscles afterward

After completing the crunches, lie face down on the floor

Stretch your arms and legs and slowly lift your chest and legs off the ground

While pressing on the lower back then slowly lower it back to the ground

Again and do this for 3 sets of 10 until the exercises are performed and please

Remember that if you get it right you can expect to lose at least 2

Centimeters of your waistline at six weeks which is cool but was there too

Certainly not as good as the diet control group we talked about

One episode did not lose 0.5 to 1 kilogram every week after six

Weeks they lost 5 cm in their waistline and that's because

Participants who only did abdominal exercises so they did not change the diet

They were already improving their muscle strength, now you might think for yourself

Whatever you mean by that by improving muscle strength in the body

It is able to retain fats better, so what that means is that you are not actually losing weight

Fat, but your body retains fats better so it improves appearance

From the waist circumference and then reduce by two centimeters and this is the reason for this

It is very important not to focus solely on performing abdominal exercises.

Doing these abdominal exercises actually worked and there was a decrease of 2 cm however

To achieve the maximum effect, you must make those dietary changes that I explained

In the first episode I will leave a link here and in the description below for

If you have not watched this video and remember whether you are following the diet properly You can expect to lose 0.5 to 1 kg each week

Wow, but here's some better news the study also showed next

Six weeks, individuals reduce their visceral fat and remember visceral fat

Talk about it directly at the beginning. The dangerous fats increase your risk

For many different health conditions well, individuals have had a decrease in ALM

Their visceral fat is around 14% which is amazing they also have a decrease in the

Cholesterol also have a drop in blood pressure and

After six weeks, their waistlines decreased by five centimeters again

Now unbelievable just for a second to imagine if you change the diet from

Episode 1 and mix it with the exercises we learned today

The results should be very impressive and also don't forget as adults

We need to exercise regularly so what good does this mean that we need to be

Get 160 minutes of moderate exercise per week or 80 minutes

Vigorous exercise in this week is more information on this topic

I will leave more information in the description below for you as well as your information

The abdominal exercises will contribute to this as well, depending on their level

Density then what we get from any diet, it is always best to follow it

Check your weight status first because you may already be at a healthy weight

So you may not need to lose any weight now, the easiest way to check this is to use

BMI calculator I'll leave you all a link in the description below

What you do is enter your height, weight, and gender and calculate it

It easily tells me your weight status, and please remember I know it

Unlicensed diet pills can seem like a quick fix solution but please remember this

These contents are unknown, unproven and untried because of these and

Three people have reported serious side effects, so please stay safe and stay away

From them if you would like more information on that I have made a video for MHRA

Not long ago I will leave a link here and in the description below for

You, so please check out I really hope my tips helped you with this week's video

Please let us know how you are progressing by leaving a comment below

And if you have any of your own tips, any of your own, please leave

Comment below also because I love reading it and I'm sure everyone is watching

This video will look like to read too Always remember you are cool and I will do it

See you next week to lose 2 cm in this waist mark and waist mark

Sometimes the clicking doesn't work, it's like starting an engine there, see sometimes

Moisture content just isn't right in fingers to get that great click

Sound yes, first world problems you guys I will tell you now I have been

After a very bad movie day today, I was saying everything wrong

I can't remember my line and it was really hard to be honest and this

The coffee Alex made for me brought me back to life, I did it the most

This is an honestly amazing scene that I just did about incorporating exercise and

Diet and facts about the diet.