Video

Transcript

today i’m going to show you the best way

to lose

belly fat now i haven’t done

a video on belly fat in a while i’ve

done a lot of them and i will put some

links down below if you haven’t seen

them but i wanted to touch on some new

information and give you a

deeper understanding of what’s going on

because

any time

you try to solve a problem and it

doesn’t solve realize that you may be

solving the wrong problem and this is

very evident in the area of weight loss

since it has like a 98

failure rate when attempting to lose

weight now you can try counting your

calories and lowering your calories or

exercising more and seeing how that

works for you but there’s a much better

approach

and i am going to be including exercise

in this video as well because it is

important it’s not the most significant

thing but it is important i’m going to

show you about five different exercises

that are

really helpful but

in the big scheme of things you’re

really only looking at about 15 of your

results will come from exercise

when i go to the gym and i watch people

week after week

trying to exercise their belly fat off

and you just you don’t see any change

and there’s a reason for that

to understand that reason i’m going to

do a little tiny deep dive into both

metformin which is a medication they use

for diabetes

and

tell you why it were also works for

weight loss now i’m not recommending it

but it’s important to understand why it

works okay and i will cover that in a

second

and then also the other procedure called

gastric bypass which also helps you lose

weight but not

from the reason you might think not from

just reducing calories

it works for another reason so

understanding both of these things in

relationship to weight loss um it will

validate

um what i’ve been saying for a very long

time now most people know this but if

you have belly fat

what’s going on is you have liver fat

and you’re getting this

spill off of this fat from your liver

into the abdominal cavity okay so if you

look down and you can’t seem to see your

shoes

we know you have a fatty liver so it’s

very important to target the real

problem of fatty liver as well as what

causes the fatty liver and most people

would agree that that would be too much

insulin okay so it’s the excess amount

of insulin if you have too much insulin

the body stores fat in the liver and

then it spills off into the abdominal

area that’s called visceral fat and if

you reduce your insulin

which is the fat storing hormone

that is the mechanism that helps you

tap into fat and burn fat especially in

your midsection as well as in your liver

so the real problem is not just that you

are overweight it’s that you have too

much insulin and yes you need to lower

your carbs but there’s some other things

you need to understand as well now let’s

first talk about metformin it’s a

medication

that is used in diabetes but in other

conditions as well like they use it in

pcos polycystic ovarian syndrome because

it helps women with that condition so

really what it’s doing it’s lowering

insulin so really why they use it in

pcos is that

the high levels of androgens which is

causing the hair loss the facial hair

the deeper voice

is coming from an increase of insulin

and so metformin lowers insulin also

metformin is very effective for weight

loss why because it helps you lower

insulin now i’m definitely not

recommending metformin i’m also going to

say if you are on metformin i’m not

telling you to come up with metformin

too but just want to help you understand

why it works so metformin uh was

originally derived from an herb called

goatsru and they found certain

properties

that

helped increase insulin

sensitivity so metformin

helps you to get rid of insulin

resistance

so insulin resistance occurs because

there’s too much insulin right so

metformin works

to overcome that and it just makes your

cells

more receptive to insulin and so your

body can produce less but the thing is

and this is might be new information for

you

metformin

stops this production

of glucose being made from your liver

when you have insulin resistance

as in a pre-diabetic or diabetic

or even neither of those you just have

insulin resistance which the majority of

the population has

your liver is making too much glucose

and that’s called

gluconeogenesis neo which means new

genesis means the creation of and then

gluco glucose so just making too much

sugar and as a side note when some

people start the ketogenic diet and they

start waking up in the morning and

having this thing called the dawn

phenomena where they have high blood

glucose that is because of the liver

making too much glucose out of

fat

out of

protein

out of ketones

so anytime your body has insulin

resistance

it’s going to be making more glucose in

the liver and i mean think about this

here you are

you cut down your carbs but you still

can’t lose weight

why because your body is making glucose

it’s not even coming from your diet your

body is making it from

fat a lot of people don’t know that

so metformin helps

that condition it stops the liver from

making glucose

but the problem with metformin it has

side effects it even comes with a black

box warning called lactic acidosis

because

that could actually kill you and it

depletes your b1 and your b12 what you

might not realize is there’s other herbs

like berberine for example

that can create effects almost identical

to metformin so why would you want to

take metformin when there’s a natural

alternative so the way metformin works

is it reduces the production of glucose

in your liver okay so that’s it’s gonna

help you lose weight right there

because glucose turns into

fat through the help of insulin but

metformin also reduces fat in your liver

okay so

anything that reduces insulin and gets

rid of fat off the liver is going to

help you get rid of your belly so it

does both of those actions so the fact

that metformin works for weight loss and

belly fat and even diabetes validates

what i’ve been saying forever you must

focus on the reduction of insulin if you

want to be successful with your belly

fat now let’s shift gears to gastric

bypass

you might initially think that if you

reduce the size of your stomach and

bypass some of your small intestine that

you’re going to eat less and then lose

weight because of the lower amount of

calories

but in reality there’s something else

going on there’s a certain hormone okay

um which i’ll just tell you it’s gip

that increases insulin in the small

intestine and when you do a gastric

bypass you

pretty much destroy that hormone so it’s

no longer going to be active anymore so

when you get gastric bypass what’s

happening is you’re dramatically

dropping insulin this is why

it does work for diabetes type two this

is why people do lose weight but at the

expense of this surgical procedure which

i’m not recommending because honestly i

don’t think you need to go that far you

just have to understand that there’s a

hormone in your small intestine called

gip that increases insulin every time

you eat okay it doesn’t matter what you

eat so if you eat a meal it’s going to

increase insulin so the two things

that will increase insulin is both

carbohydrates or glucose or sugar

and

frequent eating okay so this also

validates the whole concept of

intermittent fasting you want to eat

less it’s not about the reduction of

calories it’s about eating less

frequently so intermittent fasting

essential

powerful and lowering insulin getting to

the core of why you have belly fat as

well as getting rid of fat in your liver

so i hope that gives you some

understanding of why it’s so important

to focus on the real problem

insulin to

help you extract fat off the liver as

well as eventually have a flat stomach

so here’s what you need to do number one

go on a low carb diet

number two do intermittent fasting

both of those actions are the most

powerful things and within 14 days you

can reduce up to 50 of your fat

off your liver which is going to

usually show up in your midsection as

well number three

there’s some really important core

exercises that i’m going to get to at

the end of this i’m going to walk you

through them and that’s going to help as

well so why does core exercises help you

lose weight um not to

melt off off your belly but just to

strengthen the muscles as well as it

helps lower insulin okay so it helps get

rid of insulin resistance that’s why you

see the results it’s not about just

using up the calories like most people

think all right number four fiber as in

consuming enough greens

helps you in different ways

number one the magnesium and the

potassium

both help with insulin resistance it

makes insulin more sensitive

plus the fiber that is consumed by your

microbes

turns into something called small chain

fatty acids

um one being butyrate which then makes

insulin more sensitive so it helps get

rid of insulin resistance indirectly and

so those little microbes that you have

help you lose weight all right number

five

you want

something that can mimic metformin like

berberine

great great powerful herb that does a

lot but one thing it can do it can help

make insulin more sensitive next one is

apple cider vinegar you take a

tablespoon in your water and you do like

two or three of these

drinks a day you can put lemon as well

that will help but apple cider vinegar

makes insulin more sensitive thereby

reducing the amount of insulin all right

number seven you must lower your stress

level stress activates cortisol cortisol

makes you live on sugar that increases

insulin so stress is very similar to

eating

candy

as far as what it does to glucose and

insulin i have a ton of videos on this

but you really need to

go through life with a very relaxed

state of mind a relaxed attitude

you don’t want to be so serious and

there’s just a ton of information that

i’ve shared

on that topic all right number eight

your sleep

you’re not going to be able to lose your

belly if you cannot sleep and you need a

high quality sleep at least seven maybe

eight hours and if you have trouble with

that i put some links down below now

we’re going to go right into these

exercises all right in this first

exercise

which is really good for beginners

you’re going to be doing toe touches but

not standing you’re going to be

sitting down with your feet going up and

you’re going to touch your toes so this

is what you do line your back with your

feet raised up and your legs about 90

degrees okay now this might not

necessarily be for beginners um but for

most people it should be doable so in

this exercise you’re going to engage

your lower abdominals as you lift your

upper body off the mat reach your hands

toward your toes pausing for one to two

seconds at the top then slowly lower

back down i would recommend doing one to

three sets of about 12 to 18 repetitions

every other day this is a great exercise

for your core all right the next

exercise is called bicycle crunches now

for this exercise make sure you rotate

your core to avoid pulling your hips or

straining your neck then you’re going to

stabilize your lower back to the floor

and then draw your shoulders away from

your ears so this is how to do it just

line your back with your knees and your

heels flat on the floor interlace your

fingers

at the base of your skull then you’re

going to come into a starting position

by engaging your core lifting your upper

body from the floor and raising your

knees so they’re directly above your

hips now on the exhale

twist your torso as you bring your right

elbow and your left knee towards each

other at the same time straighten and

extend your right leg hold this position

for a one to two count before inhaling

to the starting position

then do the opposite side this is one

repetition so you’re going to do two to

three sets

of eight to 18 repetitions depending on

where your fitness level is all right

number three burpees these are these are

pretty tough now these burpees are a

very explosive exercise that will really

activate your abdominal muscles so the

first thing is to stand

uh with your feet shoulder width apart

squat down and place your palms in front

of you on the floor directly under your

shoulders now jump your legs back to

come into a push-up position do one

push-up and then jump your feet back to

the starting position raise your arms

overhead as you explosively jump upon

landing lower back down to the squat

position you want to do between six to

10 sets

of 12 to 25 repetitions now

realize you got to work up to this

because

it’s going to take some time to get used

to this exercise it’s pretty intense all

right number four

the boat pose this exercise will really

build your abs and spinal muscles all

right this is how you’re going to do it

from a seated position lean back on your

buttocks and tailbone raise your legs

into the air and form a v-shape extend

your arms in front so they’re parallel

to the floor now you’re going to hold

that position for about one minute

and repeat this two to three times

number five

the forward plank holding a plank

position takes a lot of strength and

endurance and it’s going to hit your abs

your back and your core the plank is one

of the best exercises for core

conditioning but it can also work your

glutes and hamstrings and really help

your posture and your balance so the

first thing you’re going to do is rest

your forearms on the floor with your

elbows directly underneath your

shoulders and your hands facing forward

so that your arms are parallel extend

your legs out beneath you and rest your

toes in the floor your body should form

one straight line from your shoulders to

your heels

squeeze your entire core glutes quads

and tuck your butt under a little to

keep your lower back straight now make

sure you do not drop your hips

or raise your butt upwards towards the

ceiling keep things very very level and

you want to make sure that your head is

positioned so your neck is in a neutral

position and your focus is on your arms

now you’re going to hold this position

for about 40 seconds now at first maybe

you can get to 20 seconds but you want

to work up to 40 seconds and you might

want to do this like two or maybe three

times

every other day all right so now that

you have a more comprehensive plan

for getting rid of that belly fat

you might want to check out this

tutorial on how to do keto in

intermittent fasting correctly