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hey guys in this video we’re gonna talk about how  to lose back fat okay now that’s actually three  

problems number one we have a problem with insulin  if you’ve been watching my other videos insulin is  

the hormone that makes the muffin top and it can  extend around the back so that’s one point and  

then cortisol cortisol is a stress hormone course  Oh does release insulin that’s from stress and  

that will also cause them up on top around the  waist but the other one that’s really common is  

actual atrophy of your muscles in your back a lot  of people neglect the back muscles simply because  

they don’t see their back they see the front so  they’re doing the sit-ups and the ab workouts but  

the back is it’s just as important so there’s some  really key things to strengthen them back and also  

tone it to make sure we get rid of the atrophy  is to really get rid of that back fat so number  

one how do we get rid of insulin there’s there’s  three it’s called the three essence okay number  

one snacking you have to stop snacking snacking  increases insulin and so does any eating so you  

really want to do intermittent fasting which  is like eat and then don’t eat for a while and  

then eat and don’t eat okay so this whole grazing  thing five six small meals for the day is really  

bad advice so we want to do snacking we want to  avoid snacking at all cost and just eat three  

meals if you want to eat and go from one meal to  the next add a little bit of healthy fat to go  

be able to go on further but that will put you  in a fat-burning state which you will actually  

then run on your body on what’s called ketones  and not glucose and you’ll lower the need for  

insulin so this is really important number two  of course the obvious avoid sugar I don’t need  

to tell you that but you probably already know  that and that’s all the hidden sugars bread pasta  

cereal crackers biscuits waffles pancakes muffins  sodas juice and that does include alcohol yogurt  

because it has 10 grams of sugar and of course  the juice so that’s really we need to avoid that  

too lower insulin and then we want to spike  our greens why because greens have potassium  

potassium will decrease the need for insulin in  fact insulin and potassium work really closely  

together and if you can actually increase your  potassium you will lower the need for insulin and  

also if you actually fix the insulin but you’ll  actually start absorbing more potassium too so  

they work really closely and it has to do with  the cell and the little potassium sodium pumps  

that are on there and also the receptors in the  cells I’m not going to get into that but if you  

do spike your greens you will actually improve  that okay that means bigger salads you can do  

wheatgrass juice powder that that type of thing  as well all right now let’s talk about cortisol  

cortisol is a stress hormone the way you know  you have core cells you are under stress your  

tolerance for stress is low people get on your  nerves easily you you don’t sleep that well you  

got the belly fat and it wraps around so one of  the best thing is get rid of kind of three main  

stresses first of all the body stress your body  is like a sponge it holds stress it accumulates  

stress over time time does not heal stress okay  all the old injuries old infections just being  

in a stress State your body kind of breaks down  so what you want there’s a physical technique so  

I’m going to put pulling up the picture right now  all that being done and you can do it on your neck  

you can do it in different parts of your body but  it’s a stress extraction technique using a massage  

tool that I developed that so you can use that  to remove body stress so every night that you go  

to sleep you can make sure you never go to sleep  stressed but stress-free so fit mechanically we  

want to release the points the epicenters of all  the stress in your body okay that’s one number  

two people stress okay I know you know this but  out of all the things that stress people out our  

people okay mainly you know antagonist to people  people that bring you down so what I like to do  

is I like to really look in my environment  who is stressing me out the most and either  

avoid that person or deal with them or improve  the situation there also could be stress from  

watching evening TV the news so don’t watch the  news it’s just recycled sensation back over and  

over they’re taking this one point trying to come  different spin at different ways different angles  

it’s okay to get the news that just make sure you  don’t keep watching that same point over and over  

and over and then you also have the nutritional  factors okay there are two main nutrients that  

will help lower cortisol number one is violent  b1 very very important because when you’re under  

stress you deplete vitamin b1 b1 releases stress  it makes you feel calm it increases your tolerance  

for stress and a lot of people are deficient  in b1 and it’s because they’re doing so many  

grains and refined sugars but the best source  of the one would be nutritional yeast take a  

teaspoon a day now like within about a minute  you’ll just feel the difference it’s like quite  

dramatic and then of course the next one to be  potassium potassium is good for lowering insulin  

and cortisol that comes from a lot of different  greens that you can have vegetables that type of  

thing but that you cannot lower potato so just  by doing a high protein diet or anything like  

that you need to add the greens because potassium  is the physiological tranquilizer it’s a calming  

mineral just like calcium but potassium you need  so much more in most people are deficient okay  

those are the those that’s like one and two now  number three or as far as the exercise goes now  

there’s basically four exercise that I’m going to  recommend the first one deals with the extensors  

in the glutes I mean if you think about it people  are doing sit-ups right they’re doing situps to  

get rid of their stomach but they don’t reverse  the flow so what is this the stomach its flexor  

muscles that muscles that flex you so we want  to do the opposite muscles we want to work on  

the extensors what are the extensors the glutes  ok the glutes are the extensors and also part of  

your back muscles so what you’re going to do  is you’re going to lay get on your all fours  

and you’re gonna start doing these extensions  and I’m actually showing you a demo right now  

how to do that so you want to do that probably  do is I would actually not necessarily just do  

sets I would do it as long as you can be feel you  get fatigued rest for about three or four minutes  

do it again until you get fatigued like majorly  fatigued and then do another cycle because you  

might be able to do 25 you might be able to do  35 you might be able to do 7 so that’s a good  

way to judge to see how you’re doing ok now the  next one is called the side push-up where you’re  

on your side and you’re actually really working  your core from a different angle so when you do  

this exercise you’re working something called  obliques the side muscles that wrap around and  

it’s a great it’s an emotion that a lot of people  do not even consider they can do or they’ve never  

really workout they work just on one to one  dimension sit upright so this gives it another  

dimension this will really help toned waist kay  the third one it’s called the side position and  

hold that’s the one where you just get on your  side and you hold it as long as you can and then  

you can go to the other opposite side as long as  you can go back and forth I would do three cycles  

and I’d probably do that every other day this one  is good because it helps you create stability it’s  

kind of like a yoga move but it actually builds  up your core which is your midsection now the  

last one is called the back arch this is just  a straight reversal of the sit-up it’s really  

good for low back pain and it’s really good for  people that do too many sit-ups you lay in your  

stomach and you arch back and again you’re gonna  be probably for this one you’ll probably do sets  

of maybe 12 to 15 three sets of that make sure  you rest maybe four minutes in between but what  

you want to do is you really want to work that  back get the tone back we’re not necessarily  

burning calories for this we’re getting the  muscles to be more toned to get to develop the  

back muscles because that is an area that so many  people never even work those muscles so they just  

start fall apart all right go ahead and apply this  information and I will see you in the next video