How To Lose Belly Fat – No Sweat: EP15

How To Lose Belly Fat – No Sweat: EP15

So whenever I take on new clients, a question
I get asked quite a lot is “How to lose belly fat?” More specifically, exercises that target their
belly fat and flatten their tummy. It seems to be the area that people want to
lose fat from the most. So in today’s video, I’m gonna be sharing
with you a little secret on how to lose belly fat fast. And the answer to that is… You can’t. Unfortunately, you can’t spot reduce fat. If you want to lose fats, you have to lose
fats overall. I think this is quite a common misconception
where people think that if you wanna have a smaller tummy, then they gotta do 1000 crunches,
but you just can’t spot reduce fat. And in general, people store fats differently. Depending on genetics, you might store fats
in your lower body. Some people store more fat in their upper
body area. And for women particularly, we store a lot
of fats in our belly area, because that’s just the way we’re built. We have a lot of fats here to protect the
womb area. Just like how different people store fat differently,
they also burn fat differently. So out of all the clients that I’ve trained
in the past, I see that a lot of the progress always happens in their upper body and their
lower body, but the belly fat is one of the last places to go. So the point I’m trying to drive here is that
there are no shortcuts to losing belly fat. If you want to get those ab lines, if you
wanna get a tighter tummy, then you just got to eat better, exercise more and just generally
change your lifestyle and live a healthier one. I know that this might not be the video that
you were expecting but I just feel so strongly about this misconception that a lot of people
have about belly fat gain that I wanted to make a whole video about it. But I would say that there are some interesting
things I can share with you about fat loss that can be useful to you if you are looking
to lose belly fat. So firstly it is important to know how hormones
affect your body in terms of fat storage. There are 2 main hormones that prompt the
body to store fat, and those hormones are cortisol and estrogen. Cortisol is what they call the “stress hormone”,
so if you’re super stress, you’re very busy at work or in school, then your cortisol levels
will increase especially if you don’t sleep. So guys, it’s really important to find something
that just brings you to your happy place because lowering your stress levels is actually gonna
help you to lose weight faster. Unless like reliving stress is like eating
potato chips. When I say destress I don’t mean stress eat okay. I feel that someone is going to put that in
the comments or something like that and be like “Yeah, my way to destress is to eat pizza” or something like that And I’ll be like “Yeah me too! I know! But that’s not gonna help me lose weight!” It’s very hard for me to recommend the best
way for you to destress because everyone is different. Personally I love music so I listen to a lot
of music. I sing. So even if it’s just 10 minutes a day, find
something that brings you to a happy mental state. Having a healthy mind is just as important
as having a healthy body. So the second hormone is estrogen. Women have more estrogen than men, which is
also why women tend to gain weight more easily. And one way to manage your estrogen levels
is to watch what you eat. Your body gets rid of excess estrogen through
digestion. So eat more foods that are fibrous because
it’s gonna help to improve your digestion. Things like leafy greens, fruits, nuts and
seeds are all gonna help to reduce the estrogen in your body. Something I wanna share with you guys that
I just recently discovered is this thing called psyllium husk. It’s a soluble plant-based fibre and I’ve
been incorporating this quite a lot into my diet. Two tablespoons of it to my smoothie, And when I take it, it keeps me really full
and it also cleanses my colon. This will cure any kind of constipation that
you have. Right now I’m going to the toilet like 2 times
a day, it’s magical. In fact, it’s a almost low to no carb option
that if you are on a keto diet or a low carb diet, this might be something you wanna try. There are some foods that increase estrogen
levels in your body and these are things that you might wanna cut back on. Foods like soy products, tofu, soy bean, tau pok. I’m not saying don’t eat them because I know
things like tofu and soy might be a staple for a lot of vegetarian and vegan diets, but
if you eat in excess, it’s going to cause a high amount of estrogen level in your body
and that’s gonna throw off your hormonal balance. I personally recommend eating whole eggs because
it contains vitamin B12 and a lot of other proteins that help to break down fat in your body. Try to eat foods that are high in antioxidants. Drink things like green tea and black tea
because that can help to cleanse out oils. So besides dieting, exercising is just as
important and I know I said earlier that 1000 crunches is not going to help to reduce your
belly fat. But there are some exercises that you can
do to get a stronger core, so when you eventually lose that belly fat, you see a nice toned tummy. The first exercise that I highly recommend
is planks. This is a compound movement which means it’s
going to require your entire core, as well as your other muscle groups in your body. You’re going to start off in a push-up position
with your hands and your feet on the ground. Try to keep your body in a straight line. Make sure your belly button is tucked in,
your butt is squeezed, and don’t let your hips come out too high or too low. Another variation of the planks is the forearm
planks that I personally love to do. From the push-up position, you’re going to
get onto your forearms. Another variation of the plank is the side
planks and this actually works the side of your abs which are also called your obliques. What you’re going to do is from the same plank
position, you’re going to twist to the side, lift one of your hands above your body and
really squeeze the sides, making sure your body is also still in a straight line. And if you’re struggling with balance, put
one foot in front of the other. And once you’re done, you can do it on the
other side. So the next exercise is crunches. In a sit-up position with your knees bent
and your back flat on the ground, put your hands above your head and lift your upper
back off the floor, reaching for the sky. And while you reach for the sky, exhale and
pull your belly button in. This is gonna help to engage your core, engage
your abdominal muscles and strengthen your ab area. A common mistake that a lot of people make
is that they reach for their feet, and this is going to hurt your neck. So in order for you to properly engage your
abs, you want to reach for the sky instead of your feet. Leg raises are also great for working the
core as well, especially your lower abdominal muscles. Lie down on the ground, put your hands behind
your back and keep your feet together. Lift your legs off the ground and lower your
legs as far as you can without touching the ground, and lift them back up. And if this is too difficult for you, you
can also bend your knees and do the same thing. So as a general rule of thumb, strength training
is amazing for fat burn because the more you lift weights, the more lean muscles you have. The more lean muscles you have, the higher
your rate of fat burn. So I can’t stress this enough. It’s not about spamming the cardio and running
all the time. Strength training is so important, especially
for women, to build lean muscles, increase the fat burn in our body and this is going
to help you to reach your fitness goals a lot faster. I know that this might not be the video that
a lot of you expected and the truth is that there are no shortcuts to losing belly fat. But I do hope that the information was useful
to you in someways. I just feel that there are so many fitness
misconceptions out there, so if you like these kind of videos, please let us know in the
comments section down below, so we know to do more of them in the future. That’s all I have for you for today’s video. If you liked it, please remember to give it
thumbs up. Click the subscribe button and hit the little
bell so you’ll always get a notification every time we post a new video. Or you can download the Clicknetwork App to
get early access to our videos before they hit YouTube. I’ll see you guys in the next one! Take care! Bye!

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About the Author: John Markowski


  1. That's true with dedication and consistent workout we can achieve the goals…great video hope to see more videos on workouts .Happy womens day💎🌷

  2. Loved this video, so informative. I've been on diets since I was a child, enough said! I find replacement shakes work best for me. I lost a lot of weight a couple of years ago and unfortunately was in a bus accident which, I'm disabled because I have a spinal condition, and this flared it up so I started putting weight on. I'm back on my plan and I've got my spare room set up for exercise. I've got resistance bands, weights and yoga equipment. I'll definitely be getting psyllium husk, I'm on a lot of pain meds and this doesn't help with my digestion, so I'll definitely be adding this to my shakes and hopefully it will work for me. Had no idea that eggs were that good for you so I'll be eating a lot more of them, I don't eat any! Thanks so much beautiful, this couldn't have come at a better time for me, your advice is a huge help 💪🏋️‍♀️🧘‍♀️💕💕💕

  3. I really liked this video! It’s informational and the moves with tutorials at the end is super useful 😀 I didn’t know the tip about reaching up for crunches!

  4. Thanks for the video! Can you share workout routines or diets for when you're sick/down with a flu? Do you exercise as usual or just wait till the cold fully recovers?

  5. More such videos plz also bit in diet like what items to eat to feel full but by not having much food 😅

  6. Great video!! Can you show us some strength training exercises that would be helpful in building lean muscles and burn fat?? Really have no idea how to start off


  8. Hi there, may i ask something please? im veggi/celiac … are "quorn" products bad for you?. Thank you for your video, its edited really good too x

  9. Shockingly I love going to school.Except the studying part being with my friends and classmates,them cracking jokes is how my day goes.I am more stressed out on the weekends

  10. I’m so so glad you didn’t bull s&@$ your way through a video like so many other things I see online. Thank you for telling the truth! ❤️

  11. Soy doesn't actually increase estrogen levels. They contain isoflavone which may mimic estrogen, but there are studies that show that it does not increase estrogen. Some studies show that it does not increase/decrease testosterone levels, some studies do. It's a very mixed bag, so take it with a pinch of salt.

  12. For me, when I do leg raises, I tend to feel the soreness and pain in my thighs rather than my lower abs. I think it’s becuase I’m using my thigh muscles to lift my leg up and down rather than having the mind and lower abs connection and using my lower abs to lift my legs. But somehow, no matter how much lower ab exercises I do, I don’t feel the soreness or tightness that I feel if I work my upper abs :/ why?

  13. I love this kinda vid!! Please make more of these thank you ^_^ now i know wat I've been doing wrong and why don't i see much changes :))

  14. Low Carb Diet to lose 30kg
    -Avoid rice, noodle, flour, sugar, grains
    -Avoid vegetable oils and oily fried foods no fast food
    -No sweetdrinks espeically milktea like koi (700calories per cup)
    -No dairy no cheese no butter no milk
    – Eat chicken and fish and eggs
    – Eat fruits and vegetables but avoid durian and bananas
    If you follow this diet strict you should be able to lose 6kg a month and 30kg in 5 months. You can easily go from 80kg to 50kg Without Any Excercise.

  15. Great Video. I also found a great program that compliments what she was saying. Check it out here /watch?v=vVugZ_QIIbs

  16. It's very encouraging for someone not necessarily that fit to do a video or how to lose belly fat, I salute to that

  17. Finally an Asian who doesn't want to be white, as the asian beauty standards <3. Tan looks so beautiful. And totally love this fitness concept @ clicknetwork!

  18. Honest and truthful advice! Not like all those lies from all the other fitness videos! This 3 simple exercises will burn your belly fat fast!

  19. this video is perfect for beginners who is starting off their fitness journey, however, are there build up exercises to the planks, leg raises and crunches exercises in particular? For total beginners, even planks can be a challenge!

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