today i'm going to show you the best way to lose belly fat now i haven't done a video on belly fat in a while i've done a lot of them and i will put some links down below if you haven't seen them but i wanted to touch on some new information and give you a deeper understanding of what's going on because any time you try to solve a problem and it doesn't solve realize that you may be solving the wrong problem and this is very evident in the area of weight loss since it has like
a 98 failure rate when attempting to lose weight now you can try counting your calories and lowering your calories or exercising more and seeing how that works for you but there's a much better approach and i am going to be including exercise in this video as well because it is important it's not the most significant thing but it is important i'm going to show you about five different exercises that are really helpful but in the big scheme of things you're really only looking at about 15 of your results will come from exercise when i go
to the gym and i watch people week after week trying to exercise their belly fat off and you just you don't see any change and there's a reason for that to understand that reason i'm going to do a little tiny deep dive into both metformin which is a medication they use for diabetes and tell you why it were also works for weight loss now i'm not recommending it but it's important to understand why it works okay and i will cover that in a second and then also the other procedure called gastric bypass which also helps
you lose weight but not from the reason you might think not from just reducing calories it works for another reason so understanding both of these things in relationship to weight loss um it will validate um what i've been saying for a very long time now most people know this but if you have belly fat what's going on is you have liver fat and you're getting this spill off of this fat from your liver into the abdominal cavity okay so if you look down and you can't seem to see your shoes we know you have a
fatty liver so it's very important to target the real problem of fatty liver as well as what causes the fatty liver and most people would agree that that would be too much insulin okay so it's the excess amount of insulin if you have too much insulin the body stores fat in the liver and then it spills off into the abdominal area that's called visceral fat and if you reduce your insulin which is the fat storing hormone that is the mechanism that helps you tap into fat and burn fat especially in your midsection as well as
in your liver so the real problem is not just that you are overweight it's that you have too much insulin and yes you need to lower your carbs but there's some other things you need to understand as well now let's first talk about metformin it's a medication that is used in diabetes but in other conditions as well like they use it in pcos polycystic ovarian syndrome because it helps women with that condition so really what it's doing it's lowering insulin so really why they use it in pcos is that the high levels of androgens which
is causing the hair loss the facial hair the deeper voice is coming from an increase of insulin and so metformin lowers insulin also metformin is very effective for weight loss why because it helps you lower insulin now i'm definitely not recommending metformin i'm also going to say if you are on metformin i'm not telling you to come up with metformin too but just want to help you understand why it works so metformin uh was originally derived from an herb called goatsru and they found certain properties that helped increase insulin sensitivity so metformin helps you to
get rid of insulin resistance so insulin resistance occurs because there's too much insulin right so metformin works to overcome that and it just makes your cells more receptive to insulin and so your body can produce less but the thing is and this is might be new information for you metformin stops this production of glucose being made from your liver when you have insulin resistance as in a pre-diabetic or diabetic or even neither of those you just have insulin resistance which the majority of the population has your liver is making too much glucose and that's called
gluconeogenesis neo which means new genesis means the creation of and then gluco glucose so just making too much sugar and as a side note when some people start the ketogenic diet and they start waking up in the morning and having this thing called the dawn phenomena where they have high blood glucose that is because of the liver making too much glucose out of fat out of protein out of ketones so anytime your body has insulin resistance it's going to be making more glucose in the liver and i mean think about this here you are you
cut down your carbs but you still can't lose weight why because your body is making glucose it's not even coming from your diet your body is making it from fat a lot of people don't know that so metformin helps that condition it stops the liver from making glucose but the problem with metformin it has side effects it even comes with a black box warning called lactic acidosis because that could actually kill you and it depletes your b1 and your b12 what you might not realize is there's other herbs like berberine for example that can create
effects almost identical to metformin so why would you want to take metformin when there's a natural alternative so the way metformin works is it reduces the production of glucose in your liver okay so that's it's gonna help you lose weight right there because glucose turns into fat through the help of insulin but metformin also reduces fat in your liver okay so anything that reduces insulin and gets rid of fat off the liver is going to help you get rid of your belly so it does both of those actions so the fact that metformin works for
weight loss and belly fat and even diabetes validates what i've been saying forever you must focus on the reduction of insulin if you want to be successful with your belly fat now let's shift gears to gastric bypass you might initially think that if you reduce the size of your stomach and bypass some of your small intestine that you're going to eat less and then lose weight because of the lower amount of calories but in reality there's something else going on there's a certain hormone okay um which i'll just tell you it's gip that increases insulin
in the small intestine and when you do a gastric bypass you pretty much destroy that hormone so it's no longer going to be active anymore so when you get gastric bypass what's happening is you're dramatically dropping insulin this is why it does work for diabetes type two this is why people do lose weight but at the expense of this surgical procedure which i'm not recommending because honestly i don't think you need to go that far you just have to understand that there's a hormone in your small intestine called gip that increases insulin every time you
eat okay it doesn't matter what you eat so if you eat a meal it's going to increase insulin so the two things that will increase insulin is both carbohydrates or glucose or sugar and frequent eating okay so this also validates the whole concept of intermittent fasting you want to eat less it's not about the reduction of calories it's about eating less frequently so intermittent fasting essential powerful and lowering insulin getting to the core of why you have belly fat as well as getting rid of fat in your liver so i hope that gives you some
understanding of why it's so important to focus on the real problem insulin to help you extract fat off the liver as well as eventually have a flat stomach so here's what you need to do number one go on a low carb diet number two do intermittent fasting both of those actions are the most powerful things and within 14 days you can reduce up to 50 of your fat off your liver which is going to usually show up in your midsection as well number three there's some really important core exercises that i'm going to get to
at the end of this i'm going to walk you through them and that's going to help as well so why does core exercises help you lose weight um not to melt off off your belly but just to strengthen the muscles as well as it helps lower insulin okay so it helps get rid of insulin resistance that's why you see the results it's not about just using up the calories like most people think all right number four fiber as in consuming enough greens helps you in different ways number one the magnesium and the potassium both help
with insulin resistance it makes insulin more sensitive plus the fiber that is consumed by your microbes turns into something called small chain fatty acids um one being butyrate which then makes insulin more sensitive so it helps get rid of insulin resistance indirectly and so those little microbes that you have help you lose weight all right number five you want something that can mimic metformin like berberine great great powerful herb that does a lot but one thing it can do it can help make insulin more sensitive next one is apple cider vinegar you take a tablespoon
in your water and you do like two or three of these drinks a day you can put lemon as well that will help but apple cider vinegar makes insulin more sensitive thereby reducing the amount of insulin all right number seven you must lower your stress level stress activates cortisol cortisol makes you live on sugar that increases insulin so stress is very similar to eating candy as far as what it does to glucose and insulin i have a ton of videos on this but you really need to go through life with a very relaxed state of
mind a relaxed attitude you don't want to be so serious and there's just a ton of information that i've shared on that topic all right number eight your sleep you're not going to be able to lose your belly if you cannot sleep and you need a high quality sleep at least seven maybe eight hours and if you have trouble with that i put some links down below now we're going to go right into these exercises all right in this first exercise which is really good for beginners you're going to be doing toe touches but not
standing you're going to be sitting down with your feet going up and you're going to touch your toes so this is what you do line your back with your feet raised up and your legs about 90 degrees okay now this might not necessarily be for beginners um but for most people it should be doable so in this exercise you're going to engage your lower abdominals as you lift your upper body off the mat reach your hands toward your toes pausing for one to two seconds at the top then slowly lower back down i would recommend
doing one to three sets of about 12 to 18 repetitions every other day this is a great exercise for your core all right the next exercise is called bicycle crunches now for this exercise make sure you rotate your core to avoid pulling your hips or straining your neck then you're going to stabilize your lower back to the floor and then draw your shoulders away from your ears so this is how to do it just line your back with your knees and your heels flat on the floor interlace your fingers at the base of your skull
then you're going to come into a starting position by engaging your core lifting your upper body from the floor and raising your knees so they're directly above your hips now on the exhale twist your torso as you bring your right elbow and your left knee towards each other at the same time straighten and extend your right leg hold this position for a one to two count before inhaling to the starting position then do the opposite side this is one repetition so you're going to do two to three sets of eight to 18 repetitions depending on
where your fitness level is all right number three burpees these are these are pretty tough now these burpees are a very explosive exercise that will really activate your abdominal muscles so the first thing is to stand uh with your feet shoulder width apart squat down and place your palms in front of you on the floor directly under your shoulders now jump your legs back to come into a push-up position do one push-up and then jump your feet back to the starting position raise your arms overhead as you explosively jump upon landing lower back down to
the squat position you want to do between six to 10 sets of 12 to 25 repetitions now realize you got to work up to this because it's going to take some time to get used to this exercise it's pretty intense all right number four the boat pose this exercise will really build your abs and spinal muscles all right this is how you're going to do it from a seated position lean back on your buttocks and tailbone raise your legs into the air and form a v-shape extend your arms in front so they're parallel to the
floor now you're going to hold that position for about one minute and repeat this two to three times number five the forward plank holding a plank position takes a lot of strength and endurance and it's going to hit your abs your back and your core the plank is one of the best exercises for core conditioning but it can also work your glutes and hamstrings and really help your posture and your balance so the first thing you're going to do is rest your forearms on the floor with your elbows directly underneath your shoulders and your hands
facing forward so that your arms are parallel extend your legs out beneath you and rest your toes in the floor your body should form one straight line from your shoulders to your heels squeeze your entire core glutes quads and tuck your butt under a little to keep your lower back straight now make sure you do not drop your hips or raise your butt upwards towards the ceiling keep things very very level and you want to make sure that your head is positioned so your neck is in a neutral position and your focus is on your
arms now you're going to hold this position for about 40 seconds now at first maybe you can get to 20 seconds but you want to work up to 40 seconds and you might want to do this like two or maybe three times every other day all right so now that you have a more comprehensive plan for getting rid of that belly fat you might want to check out this tutorial on how to do keto in intermittent fasting correctly
