belly fat is really easy to gain and
notoriously hard to lose it can seem as
though no matter what exercises you try
and no matter how well you eat the belly
fat just won't budge and unfortunately
with exception to surgery there's
currently no proven method of being able
to spot reduce fat from the belly there
is an exercise however that is
incredibly underutilized yet powerfully
effective when it comes to losing belly
fat today I'll share what that is and
how you can start using it right away
first off let's talk about why belly fat
is so hard to lose in the first place
this was first brought to attention in
the literature back in 1997 by Dr bshar
where he discovered that certain areas
of your body are easier to lose fat than
others and is largely determined by
genetics they found that although some
individuals seem to be less inclined to
store fat around their abdomen most
people's genetics prioritize abdominal
fat loss last now having your genetics
stacked against you may seem problematic
if you're looking to develop a slim or
lean looking abdomen but there is a
solution as long as you create a calorie
deficit and continue to burn more
calories than you consume every day you
will continue to lose fat eventually if
maintained long enough you will lose
excess fat from all areas of your body
even if your genetics put your belly fat
at the back of the line and although
your diet should be your main way of
creating a calorie deficit adding
additional exercise can help speed it up
and ensure that you're continuing to
lose fat even as your metabolism is slow
close down now you guys are smart and
you're probably already aware of this
and may have attempted to burn more
calories and Shred belly fat faster by
incorporate in things like running
rowing cycling or even hit workouts
these forms of cardio tend to burn
calories very quickly making them seem
like a great way to burn off belly fat
over time for example based on what's
known as a compendium of physical
activities a regularly updated database
that outlines the calorie burn for
various exercises a 170 lb individual
compared to if they were to just sit
around can expect to burn roughly an
additional 12 calories per minute when
running at a moderate pace of 6 mph so
30-minute running session would lead to
a net total of about 360 calories burned
do that three times a week for a year
and that would lead to an additional
56,0 calories burn and given that back
in 1958 researcher wishnowski discovered
that losing one pound of fat requires
burning 3500 calories more than you
consume then this routine would amount
to about 16 lbs of additional fat loss
per year now while this does sound great
on paper the truth is the overwhelming
majority of people can't actually stick
with traditional cardio long enough for
fat loss to reach stubborn areas in fact
even in studies where subjects are
assigned to cardio sessions to do
Dropout rates tend to be on average
almost 20% it's not that these methods
don't work because they do I've
personally used running and hit
regularly in the past to get me down to
very lean levels in fact I used to
believe that these intense cardio
sessions were the key to burn off sub
fat but they were brutal they required a
lot of willpower I got sore from them it
really impacted my energy and I just
dreaded doing them most of the time and
although I stuck it through and
eventually did get the six-pack I was
after simply because I was burning a lot
of calories I just couldn't get myself
to continue these gring sessions
especially outside of summertime and
eventually I had lost a lot of the
progress I had made now don't get me
wrong these forms of cardio they do
definitely have their place and some
people have no problem sticking to them
in fact I still do these intense
sessions once or twice a week for
conditioning but I no longer rely on
them as my main form of cardio to lose
fat and nor should most people because
if you want to lose your belly fat and
more importantly keep it off once it's
gone then you need something that you
can stick to for life what's the
solution it's the easiest to maintain
the lowest stress lowest fatigue most
versatile form of cardio walking now I
know what you're thinking walking
doesn't burn many calories and there is
no way I can walk my way to a six-pack
years back I would have said the exact
same thing but a 20201 meta analysis
titled slow and steady or hard and fast
helped shed some light on the matter the
researchers analyzed a total of 54
studies to determine the effect that
different types of cardio had on Fat
Loss what they found is that intense
forms of cardio like hit or running
while time efficient didn't provide any
Superior fat loss effect when compared
to longer yet less intense forms of
cardio such as walking which makes sense
it's simply a numbers game your body
doesn't care whether the calories you
burn were from some crazy intense fast
and cardio session or from plain old
walking what matters most is what you
can do consistently over time and if you
crunch the numbers you'll actually find
that the calories burn from Simply
walking can very quickly add up to a
meaningful amount for example using the
same exercise database we used earlier a
170 lb individual walking at a casual 3
mph can expect to burn an additional 3.4
calories per minute and roughly 200
calories per hour if for 3 days per week
you add in an extra hour of walking that
would amount to 600 additional calories
burn per week over the course of the
year that's an additional 31,200
calories burned which would amount to
about 9 lbs of fat loss and the math
checks out in the literature as well
with one of the few studies out there
analyzing walk-ins effect on Fat Loss
finding that subjects who simply added
in 2 and 1/2 hours of brisk walking per
week experience an additional 3.5 lbs of
fat loss over the course of 12 weeks now
although hours of walking may sound like
a lot it doesn't have to be all at once
later in this video I'm going to show
you how to incorporate this into your
life effortlessly but first just compare
the walk-in routine to the running
routine that I gave earlier yes the
running routine will burn more calories
and less time but be honest with
yourself How likely would you be to keep
that up for a whole year you feel like
most people and you go all out for 2
months but then become inconsistent and
give up after that that 16 lbs of
additional fat loss we calculated
becomes just a couple pounds nowhere
near enough fat for most people to even
come close to burning through their
excess belly fat this is why walking is
the number one exercise to lose belly
fat and is why it's now my main form of
cardio to get lean and stay lean it's
easy to stick to so now that I've
hopefully convinced you of the power of
Walkin let's dive into how you can
easily start a applying it to lose fat
the first step is to determine an
average of how many steps you're
currently taking you can use a health
app on your iPhone or use Google fit if
you're on Android after a week see what
your daily average comes up to if you
already know this great I'd like to know
as well so do me a favor and comment
below how many steps you're currently
taking and if you have any tips that
helped you increase it or what obstacles
may be holding you back some of you
however might be surprised with how few
steps you're taking but this is a good
thing is it means that you have a big
opportunity to bump that up for example
here's one of our buil with science
program members Devin who recently hit a
plateau and simply bumped up his step
count up from 3,000 steps to around
8,000 to 10,000 per day and is back to
losing fat every single week especially
in his stubborn areas it's simple but it
works for most people though I wouldn't
recommend trying to jump all the way up
to something like 10,000 steps right
away instead set a realistic goal and
for example first aim to do an extra
2,000 steps a day given that the average
individual takes about 1,00 steps during
10 minutes of walking all you have to do
is throw in two 10minute walks into your
day to accomplish that once you're
consistent with that try bumping It Up
by another 2,000 steps and continue
doing this with the goal of consistently
getting at least 8,000 steps or even up
to 15,000 steps per day which seems to
be the range that provides the greatest
fat loss and health benefits the key
though is to make this fit your
lifestyle some tips I personally use are
to always choose a far parking spot take
the longest way to the washroom do 10
minutes of incline walkit after each
workout take 10-minute walks after each
meal take the stairs instead of the
elevator whenever possible listen to
podcast while walking and more and for
those who are busy in the office all day
a study that had subjects add just 5
minutes of walking per hour into their
office day found that over the course of
the year it would amount to over 9 lbs
of additional fat loss in this case you
can also try to aim for a higher step
count on the weekends to boost your
weekly average but trust me these little
things add up apply these tips and
you'll be surprised with just how much
they can increase your step count and
even more surprise once you notice the
fat slowly coming off that said guys I
want to emphasize that walking or any
form of cardio is only effective for fat
loss if it's used in combination with
the diet think about it the calories you
burn from a whole hour of walking or 30
minute run is equivalent to the calories
in three pieces of toast which you can
consume in literally a matter of seconds
so use your diet as a primary way to
create a calorie deficit and supplement
it with walking to help speed up the
process and if you need help with
putting this all together into an easy
to follow science-based workout and
nutrition plan that you can trust will
work to help you burn up stubborn fat
and build Le muscle then head on over to
buildwi science.com and take our
analysis quiz to find the best program
for you I'd also highly recommend that
you give this video you watch next which
is going to cover some tips on how to
structure your nutrition plan to help
further speed up the fat loss process
thank you so much for watching don't
forget to subscribe and I'll see you
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