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Lose Weight | Exercises To Lose Belly Fat | Exercises To Lose Weight

Welcome to episode two of how to lose weight and belly fat with the help of

science part 1 we were looking at dietary advice part 2 we're looking at

simple exercises that everyone can do at home to help shrink those waist lines

and if we do merge the two together what the result should be pretty incredible

now whether you come from the first episode of how to lose weight or you've

just searched for exercises and you clicked on this video I'm really happy

that you're here because you've decided that you want to make a change you've

decided that you want to be healthier and you have decided that you want the

health benefits and as I explained in my last video you see fat it's not just

the inch that we can pinch you see that's known as subcutaneous fat but the

real dangerous fat is a fat around our abdomen and internal fat the fat around

our organs known as visceral fat now we know that high amounts of visceral fat

puts us at risk of heart disease it puts us at risk of type 2 diabetes and

in women it's even being found to put you at higher risk of breast cancer so

that's the intro done next up let's learn the six exercises from the study

done in Oxford you need to aim to do them four times a week on alternating

days they're very easy to do they don't take too long that anyone can do them at

home if you do them properly you can expect to lose about two centimeters

from your waistline in just six weeks and this is without any diet change so

let's learn the exercises and afterwards we're gonna look at the science behind

them and how it all works so let's begin with the single forearm plank place your

forearms on the ground with the elbows aligned below the shoulders and arms

parallel to the body and hold this for 20 to 30 seconds now if this is a little

difficult you can do a knee plank instead by resting the knees on the

ground and placing your hands directly under your shoulder as if you're about

to do a press up hold this for 20 to 30 seconds first exercise is now done let's

move on to the second one in the study which is the basic sit-up so sit on the

floor bend your knees keep them together and keep your hands on your chest or on

your temples while doing the situps please avoid putting your hands behind

your head while doing the sit-up and for all exercises in the study the

participants did three sets of ten so aim to do this or build your way up to

it we're already halfway there so next up we have the knee high crunches so lay

on the or bend your knees and keep your legs

raised and aim to touch the knees with your elbows keep your hands by the side

of your head and squeeze the stomach when your elbows touch the knees you're

doing great I find the next exercise a little easier

so it's kind of like a rest exercise and it's the basic crunch so lay on the

floor bend your knees and place your hands by the side of your head

now slowly contract your abs bringing your shoulder blades off the floor you

need to make sure you're lifting your shoulder off the floor for this exercise

to be effective if you want to add a bit more resistance this exercise you can do

the leg high crunches instead or alternate however this is optional the

only difference is that you keep your legs straight in the air and touch the

toes once again you need to make sure you're lifting your shoulder off the

floor for this exercise to be effective next up we have the sit-up and twist so

it's the same movement as a sit-up we did earlier but at the top rotate the

body as shown make sure to alternate sides each time to ensure you work out

both sides if you struggle with this or the situps anchoring the feet will help

to begin with and finally it's time for the dorsal raises also known as the

Superman the aim of this exercise is to work the lower back muscles after

completing the abdominal exercises so lay facedown on the floor

stretch your arms and legs and slowly raise your chest and legs off the floor

while squeezing the lower back then slowly lower them back to the floor

again and to do this for 3 sets of 10 so that's the exercises done and please

remember if you do them correctly you can expect to lose at least 2

centimeters off your waistline in six weeks which is great but there was also

definitely not as good as the diet control group which we spoke about in

episode one who lost not 0.5 to 1 kilogram every single week and after six

weeks they lost 5 centimeters in their waistline and this is because the

participants who only did the abdominal exercise so they did no diet change

were really just improving their muscle tone now you might be thinking yourself

whatever how what do you mean by that by improving the muscle tone their body is

able to hold the fat in better so what that means is you're not actually lose

fat but your body is holding the fat in better so it's improving the appearance

of the waistline hence the two centimeter reduction which is why it's

super important that you're not just fixated on doing abdominal crunches to

lose weight or belly fat yes we know that from the study after six weeks

doing those abdominal crunches did work there was a two centimeter reduction but

for maximum impact you need to be making those dietary changes that I explained

in episode one and I will leave a link up here and in the description below for

you if you haven't seen that video and remember if you do do the diet correctly

you can expect to lose 0.5 to 1kg every single week which is

amazing right but here's some even better news the study also showed after

six weeks the individuals reduce their visceral fat remember visceral fat we

spoke about it right at the start the dangerous fat that increases your risk

of many different health conditions well the individuals had a reduction in

their visceral fat of about 14% which is amazing they also had a reduction in

their cholesterol they also have the reduction in their blood pressure and

after six weeks their waistline reduced by five centimeters which again

incredible now just for one second imagine if you do the diet changes from

episode 1 and mix them with the exercises that we've learnt today those

results they should be pretty incredible and also please don't forget as adults

we need to be exercising regularly so what does this mean well we need to be

doing 150 minutes of moderate intensity exercise per week or 75 minutes of

vigorous intensity exercise per week that's what more information about this

I will leave more info in the description below for you and also your

abdominal exercises will contribute to this as well depending on its level of

intensity and then what we're getting any diet it's always a good idea to

check your weight status first because you might already be at a healthy weight

so you might not need to lose any weight now the easiest way to check this is to use

a BMI calculator I'll leave a link to one in the description below for you all

you do is enter your height your weight and your gender and it calculates it and

tells your weight status easy as that please also remember I know that

unlicensed diet pills can seem like a quick-fix solution but please remember

this the contents are unknown unproven and untested and because of this two and

three people have reported serious side effects so please stay safe stay away

from them if you'd like more information on it I did make a video for the MHRA

not long ago and I will leave a link up here and in the description below for

you so please check out I really hope my tips helped you in this week's video

please let us know how you get on by leaving a comment below

and if you have any of your own tips any of your own advice please leave a

comment below too because I'd love to read it and I'm sure everyone watching

this video would look to read it too always remember you're awesome and I'll

see you next week to lose two centimeters in waist sign and this waist sign

sometimes the click doesn't work it's like starting a motor there see sometimes the

moisture content just isn't right in the fingers to get that nice click

sound yeah first world problems guys I'm gonna tell you right now I've been

having a really bad film day today I've been saying everything wrong I

can't remember my lines and it was really difficult to be honest and this

coffee that Alex has made me has brought me back to life I just did the most

amazing scene honestly this scene I just did about merging the exercise and the

diet and the facts about the diet and as I explained in my last video you

see fat it's not just the pinch that we can inch (laughter) the pinch that we can inch

the inch that we can pinch okay it was incredible it was there was some real positivity and

emotional stuff flying about so tell me what you thought of that scene Nadia

maybe put a timestamp or something like that so the viewers can scroll back

to it and tell us what they thought and this is any like big-time directors you

know Scorsese if you watch YouTube hit me up love to work with you and have an

agent Ian Plummer you can do all the dealings hey guys thanks for watching

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