0:02 belly fat is really easy to gain and
0:04 notoriously hard to lose it can seem as
0:07 though no matter what exercises you try
0:09 and no matter how well you eat the belly
0:11 fat just won't budge and unfortunately
0:13 with exception to surgery there's
0:15 currently no proven method of being able
0:17 to spot reduce fat from the belly there
0:19 is an exercise however that is
0:22 incredibly underutilized yet powerfully
0:23 effective when it comes to losing belly
0:26 fat today I'll share what that is and
0:28 how you can start using it right away
0:30 first off let's talk about why belly fat
0:32 is so hard to lose in the first place
0:34 this was first brought to attention in
0:37 the literature back in 1997 by Dr bshar
0:39 where he discovered that certain areas
0:41 of your body are easier to lose fat than
0:43 others and is largely determined by
0:46 genetics they found that although some
0:48 individuals seem to be less inclined to
0:50 store fat around their abdomen most
0:53 people's genetics prioritize abdominal
0:55 fat loss last now having your genetics
0:57 stacked against you may seem problematic
0:59 if you're looking to develop a slim or
1:01 lean looking abdomen but there is a
1:04 solution as long as you create a calorie
1:06 deficit and continue to burn more
1:08 calories than you consume every day you
1:10 will continue to lose fat eventually if
1:12 maintained long enough you will lose
1:15 excess fat from all areas of your body
1:17 even if your genetics put your belly fat
1:19 at the back of the line and although
1:20 your diet should be your main way of
1:23 creating a calorie deficit adding
1:25 additional exercise can help speed it up
1:27 and ensure that you're continuing to
1:29 lose fat even as your metabolism is slow
1:32 close down now you guys are smart and
1:33 you're probably already aware of this
1:35 and may have attempted to burn more
1:37 calories and Shred belly fat faster by
1:39 incorporate in things like running
1:42 rowing cycling or even hit workouts
1:44 these forms of cardio tend to burn
1:46 calories very quickly making them seem
1:48 like a great way to burn off belly fat
1:50 over time for example based on what's
1:52 known as a compendium of physical
1:55 activities a regularly updated database
1:57 that outlines the calorie burn for
2:00 various exercises a 170 lb individual
2:01 compared to if they were to just sit
2:04 around can expect to burn roughly an
2:06 additional 12 calories per minute when
2:09 running at a moderate pace of 6 mph so
2:11 30-minute running session would lead to
2:14 a net total of about 360 calories burned
2:16 do that three times a week for a year
2:19 and that would lead to an additional
2:21 56,0 calories burn and given that back
2:25 in 1958 researcher wishnowski discovered
2:27 that losing one pound of fat requires
2:30 burning 3500 calories more than you
2:32 consume then this routine would amount
2:35 to about 16 lbs of additional fat loss
2:37 per year now while this does sound great
2:40 on paper the truth is the overwhelming
2:42 majority of people can't actually stick
2:44 with traditional cardio long enough for
2:46 fat loss to reach stubborn areas in fact
2:48 even in studies where subjects are
2:50 assigned to cardio sessions to do
2:52 Dropout rates tend to be on average
2:55 almost 20% it's not that these methods
2:56 don't work because they do I've
2:58 personally used running and hit
3:00 regularly in the past to get me down to
3:02 very lean levels in fact I used to
3:04 believe that these intense cardio
3:06 sessions were the key to burn off sub
3:08 fat but they were brutal they required a
3:11 lot of willpower I got sore from them it
3:13 really impacted my energy and I just
3:15 dreaded doing them most of the time and
3:16 although I stuck it through and
3:18 eventually did get the six-pack I was
3:20 after simply because I was burning a lot
3:22 of calories I just couldn't get myself
3:24 to continue these gring sessions
3:26 especially outside of summertime and
3:27 eventually I had lost a lot of the
3:29 progress I had made now don't get me
3:31 wrong these forms of cardio they do
3:32 definitely have their place and some
3:34 people have no problem sticking to them
3:36 in fact I still do these intense
3:37 sessions once or twice a week for
3:39 conditioning but I no longer rely on
3:41 them as my main form of cardio to lose
3:44 fat and nor should most people because
3:45 if you want to lose your belly fat and
3:48 more importantly keep it off once it's
3:49 gone then you need something that you
3:51 can stick to for life what's the
3:53 solution it's the easiest to maintain
3:56 the lowest stress lowest fatigue most
3:59 versatile form of cardio walking now I
4:00 know what you're thinking walking
4:02 doesn't burn many calories and there is
4:04 no way I can walk my way to a six-pack
4:06 years back I would have said the exact
4:08 same thing but a 20201 meta analysis
4:11 titled slow and steady or hard and fast
4:13 helped shed some light on the matter the
4:15 researchers analyzed a total of 54
4:17 studies to determine the effect that
4:19 different types of cardio had on Fat
4:21 Loss what they found is that intense
4:23 forms of cardio like hit or running
4:26 while time efficient didn't provide any
4:28 Superior fat loss effect when compared
4:30 to longer yet less intense forms of
4:32 cardio such as walking which makes sense
4:34 it's simply a numbers game your body
4:36 doesn't care whether the calories you
4:38 burn were from some crazy intense fast
4:40 and cardio session or from plain old
4:42 walking what matters most is what you
4:45 can do consistently over time and if you
4:47 crunch the numbers you'll actually find
4:48 that the calories burn from Simply
4:51 walking can very quickly add up to a
4:54 meaningful amount for example using the
4:56 same exercise database we used earlier a
5:00 170 lb individual walking at a casual 3
5:03 mph can expect to burn an additional 3.4
5:05 calories per minute and roughly 200
5:08 calories per hour if for 3 days per week
5:10 you add in an extra hour of walking that
5:13 would amount to 600 additional calories
5:14 burn per week over the course of the
5:17 year that's an additional 31,200
5:19 calories burned which would amount to
5:21 about 9 lbs of fat loss and the math
5:23 checks out in the literature as well
5:25 with one of the few studies out there
5:27 analyzing walk-ins effect on Fat Loss
5:29 finding that subjects who simply added
5:31 in 2 and 1/2 hours of brisk walking per
5:35 week experience an additional 3.5 lbs of
5:37 fat loss over the course of 12 weeks now
5:39 although hours of walking may sound like
5:41 a lot it doesn't have to be all at once
5:42 later in this video I'm going to show
5:44 you how to incorporate this into your
5:47 life effortlessly but first just compare
5:49 the walk-in routine to the running
5:50 routine that I gave earlier yes the
5:52 running routine will burn more calories
5:54 and less time but be honest with
5:56 yourself How likely would you be to keep
5:58 that up for a whole year you feel like
6:00 most people and you go all out for 2
6:02 months but then become inconsistent and
6:05 give up after that that 16 lbs of
6:07 additional fat loss we calculated
6:09 becomes just a couple pounds nowhere
6:11 near enough fat for most people to even
6:13 come close to burning through their
6:16 excess belly fat this is why walking is
6:18 the number one exercise to lose belly
6:20 fat and is why it's now my main form of
6:22 cardio to get lean and stay lean it's
6:24 easy to stick to so now that I've
6:26 hopefully convinced you of the power of
6:28 Walkin let's dive into how you can
6:31 easily start a applying it to lose fat
6:33 the first step is to determine an
6:35 average of how many steps you're
6:36 currently taking you can use a health
6:39 app on your iPhone or use Google fit if
6:41 you're on Android after a week see what
6:43 your daily average comes up to if you
6:45 already know this great I'd like to know
6:46 as well so do me a favor and comment
6:48 below how many steps you're currently
6:50 taking and if you have any tips that
6:51 helped you increase it or what obstacles
6:53 may be holding you back some of you
6:56 however might be surprised with how few
6:58 steps you're taking but this is a good
7:00 thing is it means that you have a big
7:02 opportunity to bump that up for example
7:03 here's one of our buil with science
7:05 program members Devin who recently hit a
7:07 plateau and simply bumped up his step
7:10 count up from 3,000 steps to around
7:12 8,000 to 10,000 per day and is back to
7:15 losing fat every single week especially
7:17 in his stubborn areas it's simple but it
7:19 works for most people though I wouldn't
7:21 recommend trying to jump all the way up
7:23 to something like 10,000 steps right
7:25 away instead set a realistic goal and
7:27 for example first aim to do an extra
7:30 2,000 steps a day given that the average
7:32 individual takes about 1,00 steps during
7:34 10 minutes of walking all you have to do
7:36 is throw in two 10minute walks into your
7:38 day to accomplish that once you're
7:40 consistent with that try bumping It Up
7:42 by another 2,000 steps and continue
7:44 doing this with the goal of consistently
7:47 getting at least 8,000 steps or even up
7:49 to 15,000 steps per day which seems to
7:51 be the range that provides the greatest
7:54 fat loss and health benefits the key
7:55 though is to make this fit your
7:58 lifestyle some tips I personally use are
8:00 to always choose a far parking spot take
8:03 the longest way to the washroom do 10
8:04 minutes of incline walkit after each
8:07 workout take 10-minute walks after each
8:09 meal take the stairs instead of the
8:11 elevator whenever possible listen to
8:13 podcast while walking and more and for
8:15 those who are busy in the office all day
8:17 a study that had subjects add just 5
8:19 minutes of walking per hour into their
8:21 office day found that over the course of
8:24 the year it would amount to over 9 lbs
8:26 of additional fat loss in this case you
8:28 can also try to aim for a higher step
8:29 count on the weekends to boost your
8:31 weekly average but trust me these little
8:33 things add up apply these tips and
8:35 you'll be surprised with just how much
8:36 they can increase your step count and
8:38 even more surprise once you notice the
8:41 fat slowly coming off that said guys I
8:43 want to emphasize that walking or any
8:45 form of cardio is only effective for fat
8:48 loss if it's used in combination with
8:50 the diet think about it the calories you
8:52 burn from a whole hour of walking or 30
8:54 minute run is equivalent to the calories
8:56 in three pieces of toast which you can
8:59 consume in literally a matter of seconds
9:01 so use your diet as a primary way to
9:03 create a calorie deficit and supplement
9:05 it with walking to help speed up the
9:06 process and if you need help with
9:09 putting this all together into an easy
9:11 to follow science-based workout and
9:13 nutrition plan that you can trust will
9:15 work to help you burn up stubborn fat
9:17 and build Le muscle then head on over to
9:18 buildwi science.com and take our
9:20 analysis quiz to find the best program
9:22 for you I'd also highly recommend that
9:24 you give this video you watch next which
9:26 is going to cover some tips on how to
9:28 structure your nutrition plan to help
9:30 further speed up the fat loss process
9:31 thank you so much for watching don't
9:32 forget to subscribe and I'll see you
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