Belly Fat Finally Gone | Detailed Plan | Best Movement
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- čas přidán 27. 05. 2024
- Belly fat seems to be the most common question I get. Even for those who have lost a lot of body fat, the stomach, love handles and the belly are just the phase that so many struggle with. Diet, Cardio, Training, and certainly lifestyle are going to dictate just how the body fat comes off and I want to discuss the details on how to get this done, and some strategies and mind set that I have seen work with those who reach this ultimate goal.
We must understand two things when it comes to losing body fat. First we must understand how fat is lost and we must also understand how long it will take. For many the frustration sets in once we have lost some weight but see no change in the belly fat or lower abdomen.
The #1 Exercise to lose belly fat (for good) is not a setup, a leg raise or any muscle building movement. Losing belly fat requires an exercise that we can perform with consistency, which allows us to recover, does not cause us to over eat and keeps fat loss moving.
How much cardio should we be doing to lose belly fat, that is not the right question.
What is the perfect diet for losing belly fat, there is no perfect diet for everyone.
Let me explain the best way to lose belly fat and that cardio can be a waste of time if you are doing it wrong!
Thanks for the info Paul. I’m in a similar situation with the current mail in. 57 years old, Type 2, just diagnosed, at 260 lbs., 6 ft. I have lost about 30 lbs, due to fasting, cleaner eating and smaller and fewer meals. Now, I’m not so heavy and I want to start training for sustainability and health. I am tuned in to you. Thanks for your information.
Sooo looking forward to the interviews with the winners! They’re so motivational 🔥
Great information as always! At 53, and been working on decreasing body fat while participating in endurance sports, varying nutrition and weight lifting has been focus and a struggle so I keep working it each week playing the long game. Keep Grinding!!
8 months dieting went from 235 down to 152 at my lowest. First stage I was keto/carnivore and went from 235-178. Then switch to a traditional bodybuilder diet P/C/F and dropped from 178 to 152 with 12 week diet and only 8 weeks of weight training. I haven’t lifted weights for 13 years and now just turned 40 and was finally able to get a 10% body fat on my 40th. Now I’m slowly raising my calories from 1600 up to 2100. Started at 6’ 235 now 6’ 154. Maintaining for a couple months and adding size is the next goal.
Inspirational !! My best luck at dieting has been Keto in the past... I always seem to mix up dieting and muscle building and that screws everything up..trying to lift heavy on keto LOL.. Older now and I need to up the rep's and lower the weight, I keep spraining stuff :) shoulder giving me trouble now.. But I'll ease up on it and work through it
The number 1 thing that is lacking, for ANYBODY to benefit from Pauls advice, or any others, is DISCIPLINE. The shit becomes incredibly easy if you "like" the workout, just like it's an easy habit to stick with, when you "like" sitting and watching the news at the same time everyday.
I know....Diet is the key but without DISCIPLINE....even that won't work ...I know from experience and yes I'm working on the Motivational Discipline!!
This really has become an overused cliche and meaningless word that proxies for I'm better and tougher then you kid let's be honest we can all do things we don't like the people who stick to it are the ones that turn it into a habit and retrain their attitude towards the uncomfortable by looking at it as a positive step forward also making adjustments to make it more manageable and or enjoyable helps as well planning as comes in ofc saying I'm more disciplined then you feels better when you look down at people and offer them useless catch phrases
When one is diagnosed with a critical illness like diabetes THIS SHOULD CREATE DISCIPLINE 😊
Great insight. Thank you for helping us
you are so welcome!
Great video thanks
It's very hard to believe that 90 day transformation pic happened without a little gear. I'm not necessarily opposed to gear either. I'm just finding how much I appreciate when there's transparency, education, and instruction about it.
Hi Troy! I realize it may be hard to believe and if I used anything I would share that or just avoid the question. I can emphatically state that no gear (TRT, PEDS, etc.) was used by me at all ever in my life before, during or after the challenge. In case you don't know, I am 6 feet tall and I weigh 152 pounds in my after pictures! I look quite average with clothes on but the low body fat % (6.5% as per DEXA) creates an interesting illusion of size with the vascularity, muscle definition, and muscle separation that you see in the pictures. While I did all of the work (and it was a LOT, both physically and mentally) there is definitely some credit to be given to the challenge environment. Having a fixed deadline and being part of a competition (where there were several other guys who got really shredded!) gave me a strong motivation and incentive to push myself to achieve these results. I'll also add that all resistance training was done with free weights at home and the only machine I used was a treadmill 💪🏻
Hi Paul, I just found your channel. It's super interesting to hear that you don't typically go with the keto diet, I was told about it and was intrigued by the idea but i haven't felt as good mentally and physically on lower carbs than normal and I'm already pretty disciplined in regards to no alcohol, fast food, process food and bad snacks and dessert. Is it okay to eat fruit, rice, pita bread etc as long as you are in a caloric deficit?
Love this guy
A lot of truth
I would love to start taking my health and wellness more serious, and would love to use the macro calculator and build a diet plan around that. I’m a single dad that works full time at a shipyard on the graveyard shift, and I’d be lying if I said it’s been easy to keep up with my fitness goals. I signed up for an ultimate frisbee summer league and want to perform well out there out the field, but I want to look and feel better not only for myself but for my daughter also. I wish I had more energy to get out and play with her, and I want to show her the importance of taking care of herself.
Hey Brother, maybe you could just look for options to increase your step count during the work shift?
@@davidneal6920 I think that’s a really good idea, it’s easy for me to get stagnant during the downtime at work and getting some extra steps in could really make a difference.
I've gotten down to a weight I like with daily meals that I like, just that 5 lbs or so love handles are the only damn things left!!
Thankyou for this content.
you are very welcome!
Ok after binge watching ur Videos for the last 3 months I've joined the Summer Challange. I'm scared like a chicken. 😅 But I'll do my best... Thank you for motivating us and making me feel like there's a chance to finally get fit again. ❤
Oh man, I can testify to the low carbs. Over the winter I cut down to 135 lbs, 5' 10" male. It was brutal. Absolutely no energy, brain fog, weak as hell, & no muscle.
135 WTAF!!!! Man I’m 5’10” and I’d be lucky to get to 180. In the process of a 90 day transformation. What BF % were you????
@@brianwagner5008 I was inactive for 8 years due to health issues so lost lot of muscle mass. Still didn't have visible abs. BF % at the time, idk. 6 months prior I was 158 lbs & 23.8%. I Started at 200 lbs 6 months prior to that. Currently 163 lbs & get a hydrostatic BF test on Monday. It's frustrating cuz my lower back looks the same now as it did at 135. Have to really pose right to see the abs a lil bit. IDK how much is fat vs loose skin.
Its no wonder your having all the side effects.... My opinion, your over doing it, bring back some carbs for me my max is 50-65 carbs.. I've done 20g and yes the weight falls off but I'm not sure which falls fist...me or the weight lol... ease it up a bit until the weight loss stops and then bump it down a little or more activity once you feel better
Paul, I am 5’10. I’ve dropped 50lb. I can tell you my abs outline showed up around 160….now in’ve fairly clear abs. 5 days a week weight trading. Calories tracking etc….I am only weight 142LB. So…..that’s the number you are looking for….
I can agree with the phycology part of fat loss as a powerlifter that competes at 105kg, I did have a gut but I was filling in my shirts and I was strong, now at 195lb shirts and pants are lose and people think I got sick 😅 can’t even lift heavy anymore… but when I go to the beach it tells a diff story tho😂#sleeperbuild
Aesthetics over strength anytime. Glad for your recomp
you weigh 195 and cant lift heavy? are you 7'6"? lol
thnx paul for the information! Regarding brian, he is 100% enhanced, shredded 195 lbs at 5'9 is impossible without gear
Certainly not impossible. I know quite a few guys like that and possible for you probably
For your Summer Shred Program that’s about to start, so you do personalized macros in our plans? The website has very limited information. I wanted to ask before purchasing.
I always enjoy this content. All good information without the Bro-Science.
I appreciate that!
Great content Paul! Quick question, I've been on a cut for 16 weeks and lost 20 pounds over 16 weeks. I'm probably around 16% body fat. If my goal is to get to 14%-15% body fat should I stay in a deficit or should I implement one of these "diet breaks" for 2 weeks?
i would keep going if momentum is good, use the diet break when you get stalled!
I have a hard time being active all the time...Having Nurorphy in my feet keeps me from walking the days between workouts..(The wife and I workout 3 times a week), My job lets me do enough walking 7000-10,000 steps daily but with breaks so my feet don't start hurting too much but limits after work walks... No tread mill or Elliptical, the only thing I can do for cardio in the gym is sitting bicycle .. So my whole point is how to step up my weight loss? We have been working out since January not missing a workout ..I've only loss about 12lbs but firming up everywhere and growing
But I want to be 175lbs I'm now 200lbs and 5'8", I know diet is the key and I'm a hit or miss on that.. Macro's P-175g F-65g C-65g Any other ideas?
PS I'm going to do the Next challenge...We have a big vacation in July and it will mess up the challenge starting in June...But the one after...sign me up
I've got spinal stenosis and Fibromyalgia so it really interferes with a workout schedule. I thought 10K steps would help on top of doing weights. Man, 10K steps is hard! I only get about 5K during a 45 min treadmill walk. I was over 20% bf easily and was hovering around 149 at 5", 5" height. Im down to 141 or so but no abs yet. Sigh. I either need to up the cardio or lower the calories I guess.
So If I Was Trying To Get A Athletic Type Of Body Which Would Help Me Lose The Most Fat While Building The Most Muscle Fast. No Carb Or Protein WITH Carbs In My Diet?
Thanks
welcome Brian!
I’m a 60 year old male who would like to lose 50-60lbs. The weight is a problem with my present health challenges and lifestyle demands. I presently weigh approximately 260lbs. I do cardio 3 times per week but would like to start some resistance training twice per week. Do you have any sample routines I could do as a beginner?
Paul, love your videos but it is time to invest in a good mic :)
same mic as always, just tried a different setting and it was a miss lol.
Turning 60, 5'4" 166. What is best macro for transformation? Prior athlete years ago....thin at 148 when lifting 5 days/wk.
Will start lifting/training and walk daily, 10-12k steps. Need help finding macros for decreasing fat and daily calories.
270lbs Marine Veteran. I damaged my lower back and have knee problems due to injuries in Iraq. Is there a meal plan besides starving myself to lose 100lbs? I’m currently on Alternate day fasting and I have lost 16lbs but it stopped coming off.
I use to be 276 I’m 5’7 , now I’m down to 194 but I don’t feel much of a difference besides I look less huge and I’m trying to do more cardio and keep track of what I eat now. I feel I lost a lot of the weight mainly by just not eating but I’m trying to do everything correctly . Also How do I go about tightening my skin?
Anything is appreciated .
I eat two lean breakfast steaks and 2 eggs on toast 3x a day every day and I’m stuck. Once a week I have a high calorie breakfast but I always fast for 12 hrs to try and shrink my window. What can I sanely adjust
It's so nice to hear a legit fitness coach not demonize carbohydrates and actually speak of the benefits. The low carb thing has been so overdone! Did anyone ever see Dr. Atkins with his shirt off?🤔😄
We don’t want to see Dr. atkins moobs. But also, what kind of carbs are we talking here? Fruit? Dunkin’ Donuts? Whole wheat bread?
I'm not gay by any means coach, but that shirt looks great on you 👌🏾👌🏾😎
lol i would not assume you were if you said nice shirt!
@@PaulRevelia 🤣👍🏽
Thanks for the chuckle!
@@uno3863
"Guess what? It means you're gay."
- Ice T 👨🏿
😂😂
I keep hearing about HGH and it being increased by doing HIIT.
I’m really happy to just walk. I love how I feel but I’m Interested in boosting HGH for anti aging properties.
Do you have any thoughts regarding HGH and walking? I really don’t want to do hiit. I used to burn myself out and I feel way more balanced just walking and it’s way more sustainable for me
short term increases in HGH is not anabolic, i don't focus on this at all.
Iam 6”3 178lbs and can’t see my six pack lean everywhere but lower belly carrying a half inch roll
If you want to be at180 pounds how many grams of carbs 100 or 80?
Awesome No BS video thanks Paul! 🇺🇸 🇳🇿
Glad you enjoyed it
Anything that can be done about loose skin? I lost 70lbs over the last 1.5 year and notice what I thought was fat on my lower abs is actually access skin
i did a video with a surgeon on this topic!
@@PaulRevelia thank you! I will look for it
There are several folks on CZcams that have lost a lot of weight and have loose skin that talk about what they’re doing to reduce it.
Look up “autophagy” and you may find some helpful hints
Affogatos are my nemesis.
💯
Thank you!
Would love to see an example of reverse diet you would take a female through coming to you!
I realy need help i felt disgusting to my body i want to loose weight like bfore but in
healthy.way
How about if im a carnivore? What’s the plan?
Just eat carnivore within the calorie deficit that’s required, and you could also implement intermittent fasting ^_^
🎉
Thank you!
😊😊😊
Thank you!
Can u teach me how to loose weight im willing to learn
that's what these videos are for.
🔊🔊🔊🔊🔊🔊🔊🔊🔊🔊
Thanks
But, what should my macros be?????
prophysiquemacros.com
Chiggen, broccoli, and riiiiiice.
Third Comment:🥉
well done!
Not sure what you're doing for audio in this video but it's terrible.
Any suggestions for getting quality sleep? I struggle getting more than 5hrs and I tried taking melatonin
is the sleep issue stress related, what keeps you awake?
Same here, but I also have a bad habit of needing to snack before I fall asleep
@@PaulReveliaits hard for me to go sleep early. The only stress i have is waking up on time for work, as a result i usually get 5 to 6 hours of sleep.
i try to go sleep early like 9pm my body doesnt get sleepy until 2am. i have be up for work around 8:30am.
i often times go to sleep early if i go to bed at 9pm an get to sleep ill wake up like 2am or 3am with out even trying. my body just gets up. an ill be awkoe and cant fall back to sleep until 6am or 7am.
if i go to sleep at 12am i usually wake up around 5am or 6am in the morning, but its not easy for me to fall asleep at 12. last night i laid down in bed around 10:30pm an couldnt get to sleep until like 1:45am.
@@PaulReveliakids
Just a guy online but in my experience, most issues with sleep for me were stress related. I would also include anxiousness and excitement as well. Sometimes when I had something I was looking forward to, I wouldn't be able to stay calm and I'd be up an extra hour just trying to relax. I would also pay attention to when you last ate before bed. When I diet, I really pay attention to my hunger signals. They can get intense if the cut is too drastic and when I'm really hungry, it's like my body won't allow me to sleep until I eat. In this case, I eat about an hour or 2 before I sleep. Make sure you eat high volume, whole foods that fill you up. I eat high fiber tortillas with whatever meat I cooked that day. Lastly, maybe try to move your workouts around, sometimes I lift later in the day and try to burn myself out. I don't recommend lifting too close to bed because there's an initial spike in adrenaline and your blood pressure will shoot up for a little bit but if you time it right, maybe 4 hours before bed, you'll crash at the right time. All in all, there's a bunch of variables and everyone's different but I would mess with a few of the things I mentioned and see how it goes. Stress is the top priority imo, address that first then mess with the other stuff. Good luck and I hope that helps 💪🏻💪🏻
I see no mentioning of calories at all. dude seems to trying overwork medium diet.
I shared my macros and created a feee calculator
@@PaulRevelia I meant the message from the guy on Instagram. Love the video anyway ;)
So sick of the focus on a 6 pack - whyyyyyyy?
It’s not about you it’s about the questions. I get asked. No one said you have to focus on it but some of us have different goals so it makes us great. We all have a choice.
@@PaulRevelia I know it’s not about me, but I have a right to my opinion. A lot of people think they are going to magically be happy when they get a 6 pack and are usually disappointed. Just wish people could be happy with themselves.
The journey to learning how to master your health, fitness and well being is worthy. I’m sure glad I did it. It may seem superficial but it’s full of value!
I’d love a 6-pack…..or two. Preferably from a local brewer like Stone Brewing.
@@leeretaschen231 Sounds more reasonable
Hey Paul!....still waiting on your blood work.....😉
hasn't been a priority but it will happen.
This man. Yum. So yummy.
Man, i was walking an hour a day and my damn left hip started hurting..
try lowering the incline.
Would balance exercises help you out?
@@LadiesMan369 ive been trying to foam roll it
I’m no Dr. or anything, but from what I’ve tried when my hips were hurting were finding proper stretches, strengthening exercises that strengthen the muscles around the hip. From what I’ve learned is that if a particular muscle or region hurts, I would try and strength the muscles above and below. Balance on a bose ball or try any number of balance exercises.
First you should look at the hormones, thyroid, cortisol and testosterone. If these are not at normal levels, you are not gonna lose any weight
At 50? Looking like that? No way that’s just diet and working out, he must’ve had some kinda of help with trt. Not hating but it’s natural to have low T at that age
i am lifetime natural, you don't need therapy if lifestyle is correct.
I am 48 lifetime natural
@@PaulRevelia48?! I guess genetics plays a role in this also
@@buckmazterz certainly, but you can't control that.
Hi @buckmazterz. I'm the person you're referring to in the video and in fact I'm 54. I'm sure we'll get into it more when I talk to Paul but, yes, it was achieved through diet and working out plus cardio. The cardio was just walking but it was an *average* of 25k steps per day during the 90 day challenge. I am not on TRT and my testosterone levels are in a normal, healthy range for my age and I had bloodwork done just after the challenge ended to verify that. Don't underestimate the power of low impact cardio to get your body burning excess fat! Working up to an average of 25k steps/day (my PR during the challenge was 54k steps) is not easy but it can be done if you make it a priority.
Audio is really bad on video. Screechy voice
Yes I noticed this too, trying some new things we will correct it. Thanks for the feedback.
@@PaulRevelia welcome, I hope this helps your future videos