Best Exercise At Home To Lose Belly Fat

Best Exercise At Home To Lose Belly Fat


Best Exercise At Home To Lose Belly Fat



Do This EVERY Morning


video explain: 

Lose Belly Fat




if you want to lose weight and
successfully keep it off you should know
that the way that you start your day is
very important let's say for example you
take some bad advice and make the
mistake of having a tall glass of orange
juice first thing every morning you're
gonna find it a lot harder to lose any
weight at all but just like there's
mistakes that you can make that'll slow
your weight loss and even make you gain
weight there are also things that you
can do every single morning to speed up
your fat loss and exponentially increase
your chances of actually keeping that
weight off so today I want to give you
guys the five most effective things that
you should do every single morning right
after you wake up in order to help you
burn fat faster and first I want to
start with breakfast a few years ago
breakfast was known almost unanimously
as the most important meal of the day
and mainstream fitness programs and diet
plans back then would never even suggest
the idea of skipping breakfast without
breakfast it was believed that you would
slow down your metabolism lose muscle
mass and make your body more susceptible
to gaining and storing fat however since
then other diet plans have become more
mainstream and some of these plans
specifically recommend that you actually
consider skipping breakfast entirely one
of these plans for example is known as
intermittent fasting and studies have
shown that it's at least just as
effective for fat loss and muscle
retention as other continuous energy
restriction type diet plans that don't
make you skip meals
but at the same time a number of other
studies have found that people that eat
breakfast usually have a lower body mass
index and they're less likely to be
overweight and obese than people that
skip breakfast research has also shown
that skipping breakfast may be
associated with other poor diet choices
now the problem with many of these
studies that are finding a correlation
between not having breakfast and having
a higher BMI is that their observational
studies which means that it's hard to
attribute the weight gain or the weight
loss directly to breakfast because
somebody that wakes up early in the
morning to have breakfast they might
also be doing a daily run they might be
eating better quality food they might be
lifting weights at the gym more often
and a number of other things that help
them maintain a healthy weight
we can get much more information from a
randomized control trial and
there was a recent meta-analysis that
compared 13 randomized control trials on
the effects of breakfast in relation to
body weight and researchers concluded
that adding breakfast into your diet
plan may do nothing in terms of helping
you lose weight and in fact adding in
breakfast might cause you to gain weight
in this systematic review they found
that breakfast eaters consumed more
daily calories and weighed slightly more
than those that skip breakfast so does
that mean that everybody should start
skipping breakfast right away
definitely not after looking through all
these different studies and working with
many different people myself I think
it's pretty clear that having breakfast
might be really beneficial for some
people while being detrimental to others
if you find it easy to skip breakfast
without getting ravenously hungry and
binging on everything in sight later on
in the day then skipping breakfast can
help you save some calories and burn fat
a little faster on the other hand if you
feel that breakfast helps you stay on
track it's important that you stick to a
breakfast that's high in protein and
vegetables to help fill you up and
decrease your appetite let's move on to
the next thing you can start using every
morning to help you burn fat faster and
that's apple cider vinegar now I want to
say right off the bat that I'm not a big
fan of detoxes or cleanses and I'm not
for two reasons the number one reason is
because between your liver your kidneys
lungs and your skin your body already
has everything it needs to effectively
cleanse itself and it's very unlikely
that you're gonna make this natural
cleansing process better than it already
is the second reason is because most of
the ingredients in cleanses and detoxes
are not backed up by any scientific
research and they're not in any way
proven to work
however apple cider vinegar is different
because there's a growing body of
research that shows that it may actually
help promote fat loss some studies
showed that apple cider vinegar can
increase fullness and curb your appetite
they also show that if you have apple
cider vinegar after a high carb meal you
can decrease blood glucose and insulin
levels which could help promote fat loss
the effect that vinegar could have on
fat loss was seen more clearly in a
study that involved around 150 obese
Japanese people in lasted 12 weeks in
that 12 week time period the placebo
group made
no changes to their diet or exercise
program and they gained about a pound
meanwhile the group that didn't change
their diet and didn't change their
exercise habits as well but simply added
two tablespoons of apple cider vinegar
per day to that group lost almost 4
pounds and 1% off their body fat now I
don't recommend that you just sit around
drinking apple cider vinegar without
changing your diet and without
exercising like they did in this study
you'll see a lot more results when you
combine the vinegar with a solid diet
and workout plan but to help speed up
fat loss you can start incorporating one
tablespoon of apple cider vinegar every
morning just make sure it's diluted in 8
ounces of water you can also have
another tablespoon later on in the day
before a meal but I recommend starting
with just one tablespoon per day and
then increasing after you see how your
body reacts next I want to talk about if
following the common advice of weighing
yourself every morning can help speed up
fat loss many people claim that weighing
themselves every morning motivates them
and helps them to stay focused on their
goals
while others say that it D motivates
them and sometimes even leaves them
feeling depressed and disgusted in
themselves studies who ever seem to side
with those that weigh themselves more
frequently one study in which people
were tracked for two years showed that
people that weighed themselves every
single day lost an average of about 10
pounds meanwhile the people that weighed
themselves once a month or less gained
an average of almost 5 pounds the graph
that can be drawn from this study shows
a clear relationship between weighing
yourself more often losing more weight
and keeping more of that weight off in
the long run of course there are some
studies that don't find such strong
evidence for what looks like a linear
relationship but one systematic review
that looked at twelve studies on this
topic found that 11 out of 12 of the
studies supported the theory that
weighing yourself more often is
associated with greater weight loss and
greater weight gain prevention this
evidence makes it clear that the
strategy of weighing yourself every
morning can help a lot of you burn fat
faster but even though these studies
point to most people benefiting from a
daily weigh in weighing yourself every
day definitely doesn't work best for
everyone
in fact these studies themselves say
that there are some
negative psychological consequences that
may come with the daily weigh-in for
example having more carbs or more salt
for just one day can cause large
fluctuations in your water weight the
next day or even the day after that even
though this fluctuation is only
temporary if you get obsessive about
what the scale says every day you could
find yourself stressing more and losing
motivation just because of one bad
weigh-in I've seen clients that have
become soda motivated by just one bad
weigh-in on the scale that they would
become convinced that the entire diet
and workout plan wasn't working many
times when this happens people start
skipping their workouts and start binge
eating since they think that the plans
not working anyway so the bottom line
answer is yes weighing yourself every
morning can help you self monitor your
progress and stay on track however if
weighing yourself daily causes more
anxiety and negative feelings rather
than more motivation then you should aim
to weigh yourself less often like around
once a week let's move on because I want
to talk about exercise for those of you
that struggle with getting yourself into
the gym or with getting yourself to
exercise in general you should
absolutely start every morning with a
workout I can't stress enough how
important this is if you're not
consistently exercising every week then
you're gonna have trouble losing weight
and even more trouble maintaining any
sort of weight loss even though you
constantly hear that more than 75% of
what you look like is diet and only 25%
is attributable to exercise studies show
that they're both extremely important
not only is consistent exercise just as
important as having a good diet but your
diet and exercise habits both highly
influenced each other as well for
example if you wake up in the morning
and eat a doughnut you're more likely to
feel less motivated hungry and tired
later on in the day and that could
easily cause you to choose to skip your
workout on the other hand if you start
your morning with a workout as soon as
you're finished you'll feel a ton of
motivation to continue making other
healthy choices and decisions throughout
the rest of the day including making the
right choices with what you choose to
eat even though some studies show that
you can burn more fat just by working
out first thing in the morning before
breakfast the number one
reason why I recommend it for most
people is because it'll guarantee that
you're actually gonna get your workout
done most people will find a hundred
excuses at the end of a long day of work
to not get the workout in but when you
plan and set aside time first thing in
the morning most of these excuses
disappear
you want to make exercise into a habit
and according to studies it takes about
two months of repetition to create a
habit by associating waking up and
working out together it'll be a lot
easier to solidify this behavior into a
habit even if you don't have access to a
gym there are some really simple things
that you can do to make exercise a part
of your morning routine you can go out
for a run or a brisk walk or you can
just do bodyweight exercises without
even leaving your house a quick example
workout would be ten dive-bombers or
push-ups if the dive-bombers are too
difficult ten prisoner squats ten
skydivers and ten lunges with each leg
you would do all the exercises
back-to-back take a break and repeat
that for three to four sets believe it
or not starting off with some simple
bodyweight exercises like these every
morning can provide a ton of forward
momentum that'll help you actually start
completing your workouts and that'll
motivate you to stick to a healthier
diet plan in the long run the bottom
line is that if you're struggling with
staying consistent with exercise try to
start with a quick workout in the
morning because you'll be surprised just
how much it can help the last thing you
should do every morning unless you're on
like let's say a one meal a day diet is
pack food to bring with you you should
bring enough homemade food to last you
for whatever amount of meals you plan to
eat outside the house one study showed
that eating meals that are prepared
outside your home is associated with
taking in more calories and it's
associated with a higher fat intake
another study showed that the more
home-cooked meals you eat the less
likely you are to be overweight I agree
with the findings from both of these
studies because out of all the clients
that I've worked with the ones that
would take the time to prep their meals
would usually do much better than the
clients that would just wing it you see
when you get hungry you start looking
for easy ways to satisfy that hunger if
you don't have a healthy pre-portion
meal with you then you're very likely to
grab something unhealthy even if you
order some chicken breast and rice from
a local restaurant you have no idea what
else is being added to that meal you can
easily wind up with a couple hundred
extra calories just from added sugar and
fat by having someone else prep it for
you on top of all that there's a high
chance that you just buy a snack instead
of a meal and most of the time that
snack will have a lot of empty calories
that just don't fill you up if you
either prep yourself a portion meal to
take with you every morning or prep it
the night before and pack it with you
every morning you'll find yourself
burning fat much faster than relying on
other people to prep it for you that's
it guys I really hope this video has
helped you out and if it has make sure
you subscribe to my channel and hit that
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whenever I release new free tips and
tricks just like the ones that you found
in today's video also if you're looking
for a done-for-you approach that'll help
you lose weight fast by making the right
decisions not only every morning but
every day for the next six weeks then
try my six week challenge where my
clients are losing either 20 pounds or
5% of their body fat in only 42 days
you'll get a customized meal plan a 42
day workout plan and an accountability
coach to help guide you through the
entire process on a daily basis the best
part is that the challenge is free but
there is a catch and the catch is that
you actually have to stick to the plan
if you're serious about making a
transformation in the next 42 days and
you want more than just another diet and
workout plan that'll just sit there
gathering dust because you never
actually did it 
 I'll see you guys
soon
Best Exercise At Home To Lose Belly Fat Best Exercise At Home To Lose Belly Fat Reviewed by Ayoub Fekir on February 28, 2020 Rating: 5

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