8 Things Nobody Tells You About Belly Fat
Vložit
- čas přidán 8. 06. 2024
- These are 8 little-known things about belly fat, how it accumulates, and how to get rid of it. Getting a flat stomach can be very straight forward but there are some things that contribute to fat gain that most people aren't aware of. Many people are looking for the best exercises to reduce belly fat but exercises typically don't contribute as much to fat reduction as diet.
🔥 FREE 6 Week Shred: bit.ly/2Bv8CL4
📲 FREE Diet/Workout Planner Tool: bit.ly/2N41lTX
We're told that Belly fat is unhealthy, unattractive, and based solely on eating too many calories. The common perspective is that anyone can lose their gut and replace it with 6-pack abs just by dieting and working out consistently. And while there is a lot of truth to this it's not entirely accurate and there are many things that nobody really talks about when it comes to belly fat whether it's trainers, influencers, or even doctors.
Starting first with genetics which plays a SIGNIFICANT role. Specifically, we can refer to a study from Uppsala University which found that genetic factors significantly influence fat distribution in the body. (1) The research involved nearly 360,000 participants and found that men accumulated more fat around the abdomen while women tend to store more fat on their hips and legs. Using data from the UK Biobank, the researchers identified almost 100 genes that influence the fat distribution, and many of those effects were stronger or exclusively present in one gender over the other. Another well-known factor that influences body fat distribution in men is testosterone. An older study and analysis published in the International Journal of Obesity found that “Recent studies in men have shown that abdominal fat increases with age and decreasing testosterone concentrations” (2)
The good news is that, even if you happen to be more predisposed to storing fat around your midsection, you shouldn't use it as an excuse. You still can get a lean midsection. It just might be a bit harder because your body will burn that fat only after it has burned off the fat from the rest of the body. If you are more likely to store fat around your midsection you'll first likely burn the fat from your extremities like your hand's feet and face. Next will be your arms and legs and eventually it should come off your hips and belly. Since your body's preferential fat storage patterns are likely different than someone else's I always say you should compare your results to yourself only by measuring with a tape measurer, a scale, and how you look in the mirror. As long as you are making progress regardless of how small keep moving in that direction and the belly fat will eventually come off.
Another myth about belly fat that has been increasingly coming to light is the myth of spot reduction. Even though far fewer people believe in this nowadays there are still countless people in every gym around the world doing crunches right now believing that they can target and spot reduce their belly fat. But especially lately the academic world has made it crystal clear that you can't shed belly fat solely through ab exercises. For example in a study published in The Journal of Strength and Conditioning Research, participants engaged in four hours of ab training per week for six weeks. Yet, despite their hard work, the ab exercises resulted in no significant belly fat loss or overall fat reduction in general. The researchers concluded, “There was no significant effect of abdominal exercises on body weight, body fat percentage. . . abdominal circumference, abdominal skinfold, and suprailiac skinfold measurements.” To put this into simple terms, chasing a toned and trimmed midsection by only performing endless crunches and sit-ups is essentially a complete waste of time. Instead, your primary focus should be on your diet. Make sure that you’re in a calorie deficit, that you're eating real unprocessed foods found around the outside aisles of your grocery store and you should also be getting enough protein while performing resistance training at least 3 to 4 times a week. That’ll help you get rid of belly fat while maintaining muscle mass.
Next, you probably don't know that Vitamin D has a direct connection to belly fat. That's right studies have found that individuals with lower levels of vitamin D tend to have higher levels of belly fat and larger waistlines. (5) Vitamin D is produced in the skin upon contact with sunlight and it plays many important roles in the human body which is why its been linked to protection against heart failure, diabetes, and cancer. However, the crazy thing is that Over 40% of the US population is vitamin D deficient, which some authors call "an ignored epidemic." So you're probably thinking Why does vitamin D cause higher levels of belly fat? Well, even though we need more research to say for sure there are a couple possible reasons for this connection. First, vitamin D is involved in the regulation of insulin....
References
1. A study from Uppsala University found that genetic factors significantly influence fat distribution in the body.
www.sciencedaily.com/releases/2019/01/190121103400
2. “Recent studies in men have shown that abdominal fat increases with age and decreasing testosterone concentrations”
pubmed.ncbi.nlm.nih.gov/1778664/
3. 2011 study published in The Journal of Strength and Conditioning Research, examined spot reducing fat with crunches
pubmed.ncbi.nlm.nih.gov/21804427/
4. “There was no significant effect of abdominal exercises on body weight, body fat percentage. . . abdominal circumference, abdominal skinfold, and suprailiac skinfold measurements.”
pubmed.ncbi.nlm.nih.gov/21804427/
5. A study has found that individuals with lower levels of vitamin D tend to have higher levels of belly fat and larger waistline
www.eurekalert.org/news-releases/681770
6. Not getting enough vitamin D can impair testosterone levels. One study involving 2,299 men found that those who had sufficient vitamin D levels had much higher testosterone than those who were deficient.
www.ncbi.nlm.nih.gov/pubmed/20050857
7. Recent research suggests that air pollution may contribute to an increase in people being overweight and obese.
www.sciencedirect.com/science/article/pii/S0147651322007333
8. The problem? Doing so can increase body fat, as shown by a reccent study conducted by Mayo Clinic, which was published in the Journal of the American College of Cardiology.
pubmed.ncbi.nlm.nih.gov/35361348/
9. “Too much belly fat, even for people with a healthy BMI, raises heart risks”
www.heart.org/en/news/2021/04/22/too-much-belly-fat-even-for-people-with-a-healthy-bmi-raises-heart-risks
10. primates that have increased cortisol also develop abdominal obesity and laboratory studies confirm a clear correlation between cortisol levels and the deposition of deep abdominal fat.
www.stress.org/stress-cortisol-and-abdominal-fat
13. “A study of stressed out middle-aged Swedish men similarly showed that those with the highest cortisol levels also had the biggest beer bellies.”
www.stress.org/stress-cortisol-and-abdominal-fat
a while ago i commented on a post of yours, today i'm stuned about your progress knowledge and awareness who's growing! I like your apporaches presentations! I big thumbs up sir! Evolving(awakening)is part of evolution and sow is life! Okay let's go abitt deeper in our nutrions..look up Dr Sebi and Barbara oneil. About pre workout dig in to yoga about muscle(awakening)activation upfront the exercises to get a better "muscle mind connections" read awareness of body and mind. Like for every upper body we must activate the deltoids for a proper posture technique read exercises! Another thing is go deeper in how we should and when we shouldn't inhale/exhale! Ps if you still like back then you propoesed me to connect i'll consider it now! Have a nice one sir, be proud you're one of the best fitness influencers besides Jeremy ethier Jeff nippard etc!
Exercise not only changes your body. It changes your mind, attitude & mood
Yeah, but the solution in this video was to spend more time with family... Instead the best way to lose belly fat is to walk. Aim for 8000 steps a day. Then escalate to jogging if you can. Oh, and while you're outside, you'll magically start to get Vitamin D too... Taking Vitamin D supplements does exactly _nothing_ to lower belly fat. But walking does. So start walking.
@@kebman if i remember correctly:
100min walking should be around 450-480kcal lose
and jogging (100min) just about 200 kcal more
I can attest to this as my self confidence is at an all time high since I have started going to the gym.
@@daxtonlovell6819 💯 👏
This is partially true, for me I started and maintain exercising is to vent out my anger towards my family and my unfair work environment. so yeah, no
Fat losing tracks
1) good food
2) healthy life style
3) vitamin D
4) good Air No polution
5) good sleep
6) stress menegment
7) good sitting posture
Sorry for spelling mistakes 😅
very bad
I love these videos. Not only does this guy tell you what you should do to lose weight, he tells you why doing these things work. I look and feel SO much better than I did 6 months ago.
I agree! And love this for you
Alternative title- roasting Bollywood
Thier editor is from India or he loves Bollywood Af
WHY 😅 I DON’T GET IT ???
@@justinmartin1666 In all his videos the clips in between are from Bollywood
It’s all the curry’s
This is your point of view, but as a whole I can see Hollywood, Bollywood as well as some Chinese scene in his videos but that does not mean he is roasting anyone
Agree with most of the explanations, the gym didn't work for me but intermittent fasting and cardio changed my life. Lost 11kgs in 2 months. Reached the average normal BMI.
It really depends on your goal, weights are for getting big cardio for loosing weight
Hello brother , Could you please tell me whether you felt any improvements in your academics/studies. If you are not currently a student, how did your memory/cognition improve? Thanks
I am a research student, I feel it actually increased my mental strength and also helped me keep up with my academic stress. It's mostly about time management, starting days were tough but eventually the body becomes habitual.
@@adarshshah9141 Thanks for replying. Keep it up brother !
Hey there! Can you give a brief note on how your schedule was like during the intermittent fasting and at what times did you eat and didn't eat? Thanks.
Man the quality of these videos is incredible
We love your research and info. Thank you 👋
Great video: to the point and full of information.
Excellent video, thank you for your work!
Thank you Jeff good information as always
I’ve lost ten pounds and have done it with lifting and eating in a calorie deficit. I’ve done it before as well but with more cardio. I’m afraid that despite that, most of the weight has come off my hips and arms making me look square. It’s really frustrating because I want a more feminine silhouette.
Your shape/figure is down to your genetics. This is why everyone's figure is different.
Hips are just part off being a feminine. Not all woman are blessed with is. Just embrace it ❤
It's hip to be square!
Some women are just not genetically gifted that way. My friend Tonya gains her fat mainly in her belly while she has small legs like most men. My suggestion is do tons of leg and butt workouts. I was born with one testicle so I understand the feeling though but ill bet you're just fine and can look amazing
This video advices to take Vitamin D supplements, and it advices to spend more time with your family to lose fat. Both are bad advice. Meanwhile, what you did is what _actually_ loses fat. And what you did was to exercise. The best way to lose fat is to start walking. Aim for 8000 steps a day. Then upgrade to jogging if you're motivated. Lowering carb intake is also important. Meanwhile taking Vitamin D supplements does exactly NOTHING. You get Vitamin D naturally by going outside. So do that and start walking.
Very informative! Thank you for the effort you have put into this.
What did you learn from this video, exactly? That you should take Vitamin D supplements and spend time with your family? That's a sure-fire way of NOT losing any fat at all, since most families sit inside and watch TV. And Vitamin D does NOTHING to lose fat. Instead low levels of it is a by-product of sitting inside and doing nothing. So, what should you do instead? Start walking. Aim for 8000 steps a day. Then upgrade to jogging when you can.
@@kebman I learned that there can be many ways to loose weight and what can be the reason my body fat has not decreased and what should I do to reduce it and why and how does everything works and male and stress hormone and genetics play an important role in body fat and body posture can make me look slim and sleep can play a role in body fat and even while exercising I should concentrate on diet and not intake too much meat for protein.
Women burn fat differently than men due to their hormones.
For example, with a surge of estrogen with the first day of your cycle, your body does better with fasting and cardio exercises. Then, you'll go into a 5 day stint inwhich your body produces all 3 hormones (estrogen, testosterone, and progesterone), and does excellent with weight training during days 11-16, only fasting no more than 17 hours a day, consuming hormone feasting foods. Days 16-19 is another estrogen boost which allows you to endure longer fasts. 10 days leading up to day one of your cycle, the body does better with yoga, Tahi Chi, walking, etc. Progesterone doesn't like fasting because it spikes cortisol levels in a women's body, and it hurts the calming production of progesterone.
The combination of diet, exercise, and fasting is key to success. If you work with your hormones, great results will come to you effortlessly. I'd recommend reading,"Fast Like a Girl," by Dr. Mindy Pelz for greater details. 😊
I really like your fitness commentary, since it's based on science and more importantly, you post the congruent citations and references. 👌👌
Love you guys, thanks for helping me understand my body. Haven't started on exercise yet, but I'm almost done with my home Gym. I'm 275 lbs. 42 yrs old and I'm starting to worry about my health. Through your channel I am able to know the how's and get in shape fast. Thanks you for your hard effort on getting your point across. Thanks.
Cut your sugar & modified foods!!! Add red meat (lions diet) was my solution ... do your own research
Idk about the other guy but ive been on the same journey for over a year now although I'm a teen but I was 280 and dropped to 250 while transforming my body in that time a lot just focus on activity do anything something focus on the things in this video and have time outside trust me it will help a lot if you have any questions just ask I'll answer
Knowing what to do doesn't matter if you're not doing it. You don't need a home gym to start working out. Start now. It's been 2mths have you started as yet?
Stop your excuses, start exercising now
I’ve dropped 60. Do steadystate kardio, be in defecit, do push/pull split and thats a great base
Something to consider a bloated stomach can be from the heart not moving fluids because of bad heart valves.
Wow this video was an eye opener compared to other videos I’ve watched. Thank you!
Always love your amazing knowledgeable videos much respect
Definitely helpful advice sir! I have some things to work on.
An excellent training video. Thumbs up on this topic, too.
I had a really bad vitamin D deficiency..
I got worse and worse. I felt something was wrong so I asked for a blood test. Man I was so so tired
great research and info. Thank you
Amazing video thanks for the information 👏👏👏👏👏
Great vid, like always!
Great videos. Also your video editing is excellent. 🙂
WOW! I needed this!thanks!
If you take careful notes on everyone giving fat loss advice online you will find they disagree with each other.
Excellent video, Great information!
I'm getting really good results from carnivore diet and getting some outdoor exercise. Belly, moobs and groin are the last places to go for me. Hips, waist and face were first.
get sleep, sun drink water , 8 hr sleep, go for a walk... dont have to many cheat days :/
Awesome thanks for sharing this video 😊
Good video guys! Keep up the good work
I've been losing weight for a while now and my arms face hands legs are good but my stomach is still big and I thought I was doing something wrong but now that I saw this video I'm feeling better
I lost 40lbs, my stomach looks great but my face now looks way too skinny. I looked better with a bit of pudge in my face. But it's not like I can just add weight in my cheeks because I know it'll collect in my belly first. Life's is such a bitch sometimes.
Thank you for the information
Please make this trend in the corporate world! Corporations seem to think that their workers are stress free, don’t sit in hours per day, and love working on site!
Working remotely is the absolute most healthy way for people to work!
The only people who like working on-site are people with no life and control freaks!
You want a healthy society? Make remote work mandatory!
I think you missed the point of this video. It's about fat loss, not working conditions. Most people have to work on-site. But with that said, conscientious business owners will make sure that there's a free gym nearby the workplace. That's how I exercise.
Love this channel. Thanks
💛 all your videos mate👍
Thank you. I took vitamin d3 before and it helped me regulate my appetite but i stopped for a while and started bingeing. Will take vitamin d3 again
Thanks for doing all this research bro I know its alot of work appreciate you bro!
Wow, you the only one on earth who is talking about belly fat! AMAZING!
I just want to say I absolutely love this channel
Nice informative video. Thank you!
Thanks a lot for this video
In regards to sleep deprivation i can abide by it seeing that when one os tired eating is a common solution in an attempt to gain energy as needed. Especially on night shifts like what im doing now.
So many facts I was not aware of....thank you for this!
I love your channel and all the Info you promote! It's well researched and I enjoy them.
What is well researched in this video? False claims that Vitamin D makes you lose belly fat?
Love this channel.
One of the MUST watch videos
Bro roasted me hard with the some people still think crunches will target belly fat.
Amazing and knowledgable video
super helpful and informative........
Great video! 👍
This just boost confidence, been working out since December 1 started at 222lb 5’9 I’ve notice finger face weight but not stomach,boobs,love handles currently as today Jan 6 I’m down to 213 gym 5 times a week and a heavy calorie deficit, I know I got a long way to go but the fact that my biceps and triceps are decent and have no arm fat (I think) was disappointing to see that I was not loosing this stubborn belly fat and man boobs.
Great video!
Great video and information here and yes sometimes genetics are a big reason for health issues and it makes it more difficult to stay in shape and you have to work out extra hard and watch what you eat and once and while medications are needed unfortunately.
Will you use bad genetics as an excuse to not exercise? Many will. That's why it's bad advice to even mention it. With that said, is the best way to lose belly fat to spend more time with your family? Nah, not if your family spends most of their time eating chips while watching TV. So, what is the solution, then? Well, one of the best ways to lose fat is to simply walk. Aim for 8000 steps a day, and then upgrade to jogging if you're motivated. Lowering carbs and food intake is also a must.
@@kebman he said it was a good way to lower cortisol which increases fat. The video also mentioned how good Eating properly, dieting and exercise will burn the fat.
@@corvistein9016 He also lingered on Vitamin D. Which is some super bogus stuff to linger on. Here's a summary of why: _Cum hoc ergo propter hoc._
Both exercising & watching you diet work. Because when I did do excercises & it did slim my stomach down. When I don't excercise I gain more weight.
Belly fat is the worst kind of fat, so of course your body stores all your excess fat there. Some times it feels like your body is trying to kill you.
The myth of crunches and stuff like that will continue, because simply tightening up the abs can give you a slimming effect in that your muscles are pulling in tighter toward your core. I've gained 10 lbs and my pants are falling off, because I'm planking several minutes a week.
@Scorpiomaj27889 10 years later and shitwads are still doing planking.. you can't make it up
wow 10 years later and wackos are still planking. you can't make it up..
This channel makes the same content but we still watch it expecting something else something magical.
Thank you great info very helpful like always!!!!!
This came right on time
0:39 is literally me right now because of previous bad choices with drinking and partying. But i workout often and im 29 so im glad i realized early.
Thanks from Italy
0:35 one of my buddies got lucky with his fat distribution. He gains fat very evenly and on his upper chest, as opposed to developing that lower fat chest man boob look that most people get. I gain very little fat on my upper chest, mostly goes to my belly and arms.
3:30 it’s crazy how we’re told to avoid the sun
Sunlight during 9 am to 5 pm is harmful
Best you can get at sunrise
It's crazy how some people think that taking Vitamin D supplements will lower their body fat. Vitamin D has got exactly NOTHING to do with body fat. It's got EVERYTHING to do with how much sun you get, tho. Instead people who exercise tend to go out in the sun...... So what's the real solution here? Well, it's obviously to exercise more. Thankfully one of the best ways to burn calories is simply to walk. So start walking. Aim for 8000 steps a day. Then upgrade to jogging if you feel motivated. Bonus: You'll get Vitamin D for free the second you step outside.
Would’ve been cool if you talked about stored fat cells in the stomach.
Last year I got lean, around 12% bf, and even though I looked 100% skinny, I was even underweight for my height, I still have a 1” layer of fat over my stomach.
MAKE SURE OF YOUR GENETICS, DIET & TRAINING AS HE SAID
My brother was in that position for almost 3 yrs. And finally consulted with a doctor and got light liposuction surgery, which made a whole world of difference for him.
You probably didn’t have enough muscle you need to be lifting 1.5 years before cutting
Same I was 13 bout 2 months ago but I need to check again I been hitting cardio hard and still fat belly :)😅
I'll be honest. I workout like a mofo. Dedicated. Disciplined. Every day is hard. It's tiring. I have a strict diet. I sacrifice. And what I learned is I dont have Greek god genetics and, even though I kill myself so I can have the body I want for me first, women secondarily, I need help. I can get to about 8/10 on my own. Maybe 9/10. But to get to 10/10ths of the way there, I need supplementation. Not TRT. Not roids. But mild PEDs to give my body the push to get rid of that fat that diet and exercise cant do on its own for my very unThor like genetics (who himself took stuff but still has great genetics).
The role of genetics is insane guys.
I am from Mozambique(i am black). Got an operation and remained sedentary for 6 months. Gained 8 Kilograms body weight.
Restarted muscle building and light jogging 3 weeks ago, 2-3 times per week. Already lost 4 kilograms.
My wife is white, working damn hard since 9 months to lose weight, loses some and gains it back right away.
I broke my hip two times and I also had 🧣 surgery I am trying my best thank you for this
Congratulations, nice video!
VERY VALUABLE VIDEO
This is crazy, I always thought I was fat until I was 20, because I had a little belly and a little more chest than normal, but I started to gain weight (about 10 kg) when I became more sedentary and then the pandemic came and I gained weight 30kg more than my ideal weight, now looking at the older photos and the clothes that no longer fit I realized how thin I was, the localized fat was just a genetic predisposition, now that I gained weight most of the fat is concentrated in my belly.
But anyway, I started a diet, doing exercises, by the end of the year I want to go back at least or better than before the pandemic.
You got this Queen/King
Make sure 98% of your diet is only meat and fruit... this is what works for me and I rarely exercise while still receiving attention from female strangers at the age of 50.
I love this channel!
Thank you
You can't spot reduce with exercise alone, but fasted cardio with topical yohimbine (using transdermal carriers that do not deliver it to the blood) can burn calories from specific spots. I got rid of double chin with Yohimburn alone, but it's too strong to use on face or groin; the fumes would be painful in either spot. Belly is too big to notice the difference, but a flat stomach with topical yohimbine along ab ridges might work.
I remember the one and only time someone listened to me when i told them what to eat to lose weight. It was my dad and he lost so much weight so quick that everyone kept asking if he had cancer. He got tired of people saying that and it made him stop eating good. But the way I told him to eat worked so good. I stopped telling people how to lose weight though because there are so many videos and google experts out there that every one just gives me the "well I heard this or that" so I just stopped telling people anything. Good video lots of good points
Don't give up or give in. What were your eating tips. The right people will find your info!
Keep sharing don't stop
Ignore haters. Come on, do share your tips and routine.
Bruhh tell me!
Share that darling (no homo), or I’ll come for ya cheeks(still no homo) haha
Great content! Your channel is inspiring. Thank you. I watch this channel all the time.
No
Great video. I like that you brought awareness about non-food and exercise causes for belly fat, like pollution.✌️
It's the dumbest video I've ever seen. He doesn't know how to read statistics, and so he falls straight into the fallacy of cum hoc ergo propter hoc. You probably don't even know that means. I'll give you a hint: Vitamin D supplements does exactly NOTHING to lose fat. Instead this video advices ... spending more time with family? Well, my family spends most of their time eating chips and watching TV inside. Instead the solution to lose fat is to start walking. Aim for 8000 steps a day. Then upgrade to jogging if you're motivated.
Man, I've been losing weight and belly fat. The belly is the last to go. I have to work out and do push-ups.
You have vitamin D deficiency due to lack of being outdoors in sunlight, where sunlight triggers you to make the vitamin. Lack of outdoor exercise would link to lack of vitamin D, reversing this cause and effect theory, a common problem in medicine, that is, two things are going on, did one cause the other, and if so, which one was the cause.
I agreed with with you 100%!
I have a question. If slouching can lead to weakened abdominal muscles that make your belly bigger, why doesn't crunches and ab workouts do the exact opposite? Thanks.
this info is crear af, thanks
The biggest cause of belly fat is marriage 😂😂
I've been married 3x....I think you are on to something . Every time I get married I put on the pounds! Maybe it's stress hormones
😂
I’ve been a skinny guy with a large amount of stomach fat since I was 8 years old. Nothing I’ve tried for the past 35 years has reduced my belly fat. Including eating healthy and going to the gym for 30 years. Nothing works. My body doesn’t burn belly fat or build muscle.
You have probably low testosterone level...
Thats impossible
@@BruhMomentum420 I know it sounds imposible. But, here I am. A skinny 43 year old with a large stomach and no muscle mass since I was 8 years old. After having worked out for 30 years and continuing to stay physically active daily. My body doesn’t react to the stimulus of exercise. I challenge anyone to prove me wrong.
@@jthedrifter at this point use steroids 🤣 nah jk.
You probably did but have you checked your blood work? Maybe there are some hormonal problems
@@jthedrifter Is it really fat or are you just bloated? Can you flex your stomach so that you got visible abs and a flat stomach?
Thanks.
Go go go Govinda 😁
Who?
God bless you my friend.
Nice my bro 💪🏻💪🏻💪🏻
i think this video should be compulsory in every secondary school!
Calories restriction, Walking and Resistance Training is all you need. I have done it. I lost 10 kg in 8 months. Eat more protein, veggies, fats and less carbs.
Can we save buying protein powders if we are fat ? I mean at the end we ate it (proteins) and it got into fat so I asume (but don't know) it can turn back into protein?
Thank you so much! I just took some D3 and plan to change.
I stopped eating carbs 3 weeks ago. I lost 5 belt loop holes and 4 lbs. My poops solidified too.
Good video. Couldn't help but notice at the 10:20 mark... You mentioned Crushing syndrome but I am sure you meant Cushing's syndrome.
I was 400lbs now I'm 300lbs started eating better drinking water working out 30 minutes to 1 hrs a day 5 day taking vitamins
And using the calm app it's not impossible if I can do it anyone can believe in your self.😄
Playing at 2x speed is not fast enough for how slow this guy talks and how much the video lingers on each topic.
I do crunches for a strong core which is important, not for looks…
I lost 5 pounds by watching this video and munching on healthy chips 😋
Subscribed!👍