How to lose belly fat quickly, step by step! In this video, I'll show you 4 steps to help you in this process, and the first one is a change in your day, which is very simple. It will surprise you.
The second one is about eating habits, but you'll see it's simple than you thought, starving out is in the past! The third point is the cardio, and what cardio is that? Number 4, a specific training for your abs, to give you that jacked midsection.
Our first step to get a smaller belly is to lose the fat around it. To lose fat, you need something called caloric deficit. Today, science has proven that without it, you are not going to lose fat.
Look at your routine. There are many things in it, from the moment you wake up to the moment you go back to bed. Between the bed and the bed, many things happen, and many physical activities take place or not.
For example, Raniel takes the subway. To get to the subway, you make use of something. - What is it?
- Steps. . .
But there are two options, the lazy one's option, and the regular steps, the archaic ones. If you take the escalators, do you spend calories? - Yes!
- Because you are living. But if you take the regular steps, do you spend more? - You spend more.
- You elevated your caloric expenditure. You can do this in many other moments of your day. If you can increment physical activity, your body's movement, you are going to increase fat loss.
If you actively do this, you will start to notice your belly shrinking, but it will still be there. - It has to be part of your routine. - What if I don't take the subway?
- Filthy bourgeoisie! - Do anything else! For instance, if you live in a building, you can walk two flights of stairs, you don't need to go all the way up to your floor.
If you live in the 28th floor, you can take the elevator to the 25th, and the rest you use the stairs. - Is it boring? - Soooooo booooooring!
As you do it, it becomes normal. So I ask you, is it better to have that into your routine, or a routine with belly fat? - It's your choice.
- All I'm offering is the truth, nothing more. For the second step, we'll talk about your calorie intake. The first step was calorie expenditure, now how to reduce your intake, and when it comes to eating, some people say that you need to close your mouth.
No, there are steps within this step. - It was good. - Yeah, it's a walk.
The first thing I want you to do is to evolve in sustainable way. If today I tell you, who are used to eating lasagna for lunch, gnocchi for dinner, that you'll stop it to eat - chicken with broccoli, can you do it? - You can't do it.
It's not sustainable. So, what will you do? Take one step back.
For instance, everything you think is "junk food" you reduce. University canteens. You go there and eat pastries.
Then there's coxinha, you can eat hot dogs, or other things. Coxinha is deep-fried. It's on the oil.
Full of calories. The hot dog has sausage, which is a bomb, then straw potatoes, also goes in oil. The sfiha is also not very good, but it's baked.
Pay attention. If you go to lunch, look at the menu, and look at that delicious breaded filet. Not only it has cheese, it has deep-fried crust, so it has a ton of fat.
You can replace it for grilled beef or chicken. You'll do relatively simple changes in your day. You may say they are less tasty, and yes.
Your body wants you to get fat, it makes greasy things tastier. You'll start by swapping things. We made a video on zero calorie foods, it is great, and you need to watch it.
Think like this, I want to eat, but I can go for a healthier option and reduce my belly fat. At the end of the day, what will get you a sustainable and maintainable weight loss is changing your lifestyle. You will lose weight, because you got into a routine that gives you that, but you will gain weight as it ends.
That's the accordion effect. It's more like losing a bit, gaining double. Lose a bit, gain more.
That's how it works. It's a rebound effect, your body's defenses. What will you do with those changes?
You are going to intake less calories, and with that your body will enter a caloric deficit. It's when you ingest less than you consume. You're here, because you are eating a lot, not doing anything.
Getting greasier. Then, you go to the first step, which increased your caloric expenditure. Second step, we did this.
- I told you to stop eating lasagna. . .
- Cheeky. . .
And told you to eat grilled beef. See how it already created a caloric deficit, and your body will see it's spending more than it takes in, and it cannot be like that, so it evens things out - with body fat. - Excellent explanation, Laercio.
The next step is counting your macronutrients. - They are the nutrients, but macro. - I take it back!
We'll talk about carbohydrates, proteins, and fats. What's the deal with cutting, when you are losing weight? You'll consume 22g of protein per kg of body weight, we'll think of meat, eggs and such.
2g of carbs per kg, with rice, potato etc. And 1g per kg of fat, so you'll need to use a calculator, but it's a good start for a successful cutting. In this step, if you do all this, what will happen?
With the first two steps locked in, - your belly will be on point! - It will improve. If you do this, in a few weeks your belly will reduce.
HOWEVER! We want more! Let's go to the third step.
We'll transform you body into a fat-burning machine. You will make your body burn fat when resting. - Imagine you are watching me on your phone.
- The fat is burning. Your body will be burning that fat! - Imagine a damn good BBQ!
- With the fat itself! Your body produces energy the way it can, as you need to stay alive. - True.
- You increased your consumption, lowered intake. Your body is already thinking things are not doing well. It's taking energy from somewhere.
What will you tell it? It will take energy from the fat, not the muscle, because it can also take energy from the muscle. It's easier and faster to take from muscle than fat, but you will teach it.
Nuh-uh! Cardio is an aerobic exercise that potentializes fat burning. It's not burning fat during the exercise, it's not that.
It burns it after. You may have heard me talk before about certain organelles called mitochondrias. It has the ability to oxidize fat and produce energy.
The more pumped it it, the more it can oxidize fat. Your body becomes an expert at oxidizing fat. When you do cardio, you potentialize the mitochondria.
But how much should you do? - This depends on how much you do now. - Zero!
- You bum! - If you don't do it, do twenty minutes. If I tell Raniel to do 1h of cardio.
. . Won't be able to do it!
Now if I tell you to do 20 minutes, three times a week. Is it possible? It is.
Would be better if it were twice a week. Let's start twice per week, 20 minutes. You did nothing before, your body will improve.
And you will start seeing that improvement. This is nice. Twice a week is already an improvement.
You then start doing it three times. What about four? You become a cardio addict?
A cardio crackhead! But which cardio should you do? The one you want.
You did all this, your abs are great, BUT! We want more because we are hungry, we want to move further. So what do we need?
The fourth step. This is is to get ripped abs. If you want that pack, you can get there.
But if you want just that slight definition, we can get it too. We'll go on to abdominal exercises. An entire abdominal workout at home.
If you train in the gym, you can do it in the gym. Why exercise your abs? Will it burn fat?
No. We said a million times that doing ab crunches doesn't burn fat. I won't even argue anymore.
Your abdominal wall is here, in your ribs, and it goes down loose, yes, and is attached to the pubis bone. It's attached up here and down here. In the middle.
. . Nothing, nothing!
If this muscle is relaxed, it's like this. Some say that they have a high stomach, but it's not it. - You have week abs.
- How do we fix this? You put tension on it, so that this muscle moves back, making your abs flat. Let's first make the ab crunches.
which is the most basic exercise, and then there are points that are important to mention. You flex your spine, not your neck. Some people do it like this with their neck.
For a stable neck, one fist in the neck, the other like this. You won't move it. See?
No way. That's one exercise. I want three sets, as many reps as possible.
I'm doing this for two weeks. Let's move forward. You're doing those three sets and you will do another one with leg raises.
Again, three sets for this exercise with as many reps as possible. You'll start following my methodology, the No Reps. You don't count, you just go.
All the way to the Springfield Cemetery. Your abs will get jacked, brother. You'll move on to a dope exercise.
You'll work the transverse abdominal muscle, below the six pack. It will work as a type of belt, and it's the body's natural shaping belt. If it's weak.
. . What will you do?
The plank. First, 3 sets til failure. Second exercise, 3 sets until failure, and then 3 sets of plank, as long as you can.
It strengthens the transverse and a muscle in the middle of your back, the multifidus. This will improve your posture and avoid back problems. How many times per week?
If you can do it every day, do it. But three times per week is great. Of course, you can go even further, this is a basic abdominal workout to do at home, but if you want that next step, there is a specific course for abs in the link down below, in my platform called LalaFlix, but this will get you rad abs.
There's another point here: maybe you don't have fat. You may have liquid retention. It's simple to solve, but there are proper steps to take.
We explain everything in this video, click it, and you'll see how to eliminate your body's liquid retention. In seven days, at most. In fact, on the first three days you will solve it.
Click it, the video's great.
