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How To Lose Stubborn Belly Fat In 3 Steps (And How Long It Will Take You)
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How To Lose Stubborn Belly Fat In 3 Steps (And How Long It Will Take You)

How to Lose Stubborn Belly Fat

In this video, the speaker explains how to lose stubborn belly fat by following a three-step protocol. The first step is creating a calorie deficit through diet and weightlifting. The second step is mobilizing belly fat by adhering to the calorie deficit for long enough. The third step is speeding up the process of losing belly fat.

Determining How Long It Will Take You to Lose Belly Fat

  • Find out which one of six photos best represents your current body fat percentage.
  • Use optimal rate of fat loss to estimate how long it will take you to reach 10% body fat.

Why Belly Fat Is So Difficult to Lose

  • Belly fat consists of a greater amount of resistant fat cells and receives less blood flow than other parts of the body.
  • Losing belly fat is not impossible but requires consistency with the right approach.

Step 1 - Creating a Calorie Deficit

  • Eating at a calorie deficit and combining it with regular weightlifting is crucial for losing any type of fat.
  • Follow links in description box for setting up your calorie deficit and free workouts.

Step 2 - Mobilizing Belly Fat

  • Adhering to step 1 for long enough until fat loss starts coming off from your belly is crucial.
  • Most people fail because they don't stick to the plan long enough for the fat loss to have a chance of reaching their belly.

Step 3 - Speeding Up Process of Losing Belly Fat

  • Incorporating high-intensity interval training (HIIT) and reducing stress can help speed up the process of losing belly fat.
  • Consistency is key to seeing results.

How to Lose Belly Fat

In this section, the speaker explains how to lose belly fat and why it is important to stick to a calorie deficit for long enough.

Importance of Sticking to a Calorie Deficit

  • Although there may not have been much change in Dylan's belly fat, if you look closely at other regions like his chest, arms, and face, you can clearly see fat loss occurring in those areas.
  • You need to ride out the calorie deficit for long enough such that your body has stripped off enough fat from other areas and now needs to rely more on burning off your belly fat for fuel.
  • As you gradually strip off more and more fat from other areas of your body and get leaner, your body will actually start redirecting more and more blood flow to your belly fat so that it can start prioritizing and using that for energy.

Tips for Losing Belly Fat

  • Ensure that you regularly perform ABS exercises and get stronger with them over time because although we know based on a quick look at the research that this isn't going to directly reduce your belly fat what it can do is actually build up your abs such that they become more visible even at a higher body fat percentage.
  • Exercise the muscles surrounding that specific region (belly area) first increase the blood flow there. Then follow this up with low-intensity cardio which predominantly uses fat for fuel to then burn off the mobilized fats from that area.

Spot Reduction

  • A recent 2017 paper has suggested that spot reduction may indeed be possible. The theory was tested by having two groups perform either an upper-body workout or lower-body workout followed by thirty minutes of low-intensity cycling for three days per week for 12 weeks. What they found is that although both groups ended up losing the same amount of total fat, the upper body group lost significantly more upper body fat and the opposite was true for the lower body group.

Training and Nutrition Program

In this section, the speaker talks about a step-by-step program that can help individuals train and eat properly to lose fat quickly.

Step-by-Step Program

  • The speaker recommends a step-by-step program that can help individuals train and eat properly to lose fat quickly.
  • Interested individuals can head over to buildwithscience.com and take the analysis quiz to discover which program is best for them.
  • The speaker encourages viewers to show their support by liking the video, leaving comments, subscribing to the channel, and turning on notifications.

Introduction

In this section, the speaker introduces himself and welcomes viewers to his channel.

Speaker Introduction

  • The speaker introduces himself as Jeff Nippard.
  • He welcomes viewers to his channel and provides an overview of what they can expect from his videos.

Benefits of High-Frequency Training

In this section, the speaker discusses the benefits of high-frequency training.

Benefits of High-Frequency Training

  • High-frequency training involves working out each muscle group multiple times per week.
  • This type of training has been shown to be more effective than traditional bodybuilding splits for building muscle mass.
  • High-frequency training also allows for greater frequency of practice with technical lifts such as squats and deadlifts.

How to Implement High-Frequency Training

In this section, the speaker provides tips on how to implement high-frequency training.

Tips for Implementing High-Frequency Training

  • The speaker recommends starting with a full-body workout three times per week.
  • As individuals progress, they can increase the frequency of their workouts and split them into upper and lower body days.
  • It is important to prioritize compound lifts such as squats, deadlifts, and bench press in high-frequency training programs.

Nutrition for Fat Loss

In this section, the speaker discusses nutrition strategies for fat loss.

Nutrition Strategies for Fat Loss

  • To lose fat, individuals need to be in a calorie deficit.
  • The speaker recommends tracking macronutrient intake (protein, carbohydrates, and fats).
  • Eating high-volume foods such as fruits and vegetables can help individuals feel fuller while consuming fewer calories.

Conclusion

In this section, the speaker concludes the video and encourages viewers to show their support.

Conclusion

  • Viewers can head over to buildwithscience.com to find a step-by-step program that can help them train and eat properly to lose fat quickly.
  • The speaker encourages viewers to show their support by liking the video, leaving comments, subscribing to the channel, and turning on notifications.
Video description

Finally ready to do what it takes to lose that stubborn belly fat of yours? Great! And I’m here to help you. In this video, I cover the truth on how to lose stubborn belly fat, and how long it’ll take you to burn belly fat, so you finally achieve a flat belly. To successfully get rid of stomach fat, you’re going to have to get down to ideally around 10% body fat or so. But why is belly fat so difficult to lose? First, when compared to other areas of your body, stubborn areas like your belly fat consist of a higher amount of a specific type of fat cell that's very resistant to mobilization and a lot more difficult to burn off. Second, the subcutaneous fat covering your abdominal area also receives significantly less blood flow than other parts of your body do. And this makes things more difficult because the less blood flow an area of your body receives, the more difficult it becomes to mobilize and burn off the fat from that area. The good news, however, is that losing your belly fat is not impossible. When it comes to how to lose stubborn belly fat, the first step is something that most of you are probably familiar with but is hands down the most crucial step. Because to lose fat from anywhere, you need to be in a calorie deficit. And your belly fat is no different. So to start, you need to be eating at a calorie deficit and combining this with regular weightlifting for the best results. But your belly fat, in particular, is where things get a little trickier and are where the next two steps become crucial. To get rid of stomach fat, the next step has to do with mobilizing your belly fat. But the only way to do this is by adhering to step 1, a calorie deficit, for long enough until fat loss starts to finally come off from your belly. Meaning that you need to ride out the calorie deficit for long enough such that your body has stripped off enough fat from other areas and now needs to rely more on burning off your belly fat for fuel. Also, there seems to be an inverse relationship between your body fat percentage and abdominal blood flow, and as a result of this, leaner individuals exhibit significantly higher blood flow to their belly fat than less lean individuals do. Simply meaning that as you gradually strip off more and more fat from other areas of your body and get leaner, your body will actually start redirecting more and more blood flow to your belly fat so that it can start prioritizing and using that for energy. There are a couple of things that you can do to burn belly fat faster. First, you want to ensure that you're regularly performing abs exercises and getting stronger with them over time. So what I’d recommend is incorporating various weighted abs exercises into your weekly routine and overloading them overtime to grow them. Also, a 2017 paper has suggested that you can even potentially “spot reduce” fat from your belly. Applying this to your belly fat, you could, for example, perform an ab workout to first increase the blood flow and fat mobilization from that region and then follow that up with 30 minutes or so of low-intensity cardio to selectively burn off the fat that's been mobilized. But at the end of the day, steps 1 and 2 need to be where you put most of your focus and effort. Because it's been proven time and time again in the literature and my experience that by applying those 2 steps alone, your stubborn fat will eventually be mobilized and burned off for a flat belly. And for a step-by-step program that puts this all of this together for you, such that you know exactly how to train and what to eat week after week to lean down and strip off fat as quickly as possible just like Dylan and several other members have done with their Built With Science programs, then simply take the analysis quiz below to find out what science-based program best suits you and your body: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=youtube&utm_medium=video&utm_content=description%20box&utm_campaign=how%20to%20lose%20stubborn%20belly%20fat%20November%2024%2F2019 “STARTER KIT”: Calorie deficit: https://www.youtube.com/watch?v=CxktmQ3zJOA& Full body workout program: https://www.youtube.com/watch?v=5JmWguyvu7Y Upper body workout program: https://www.youtube.com/watch?v=acp77RhVzMM& Lower body workout program: https://www.youtube.com/watch?v=YPLopuFxz-0 GROW YOUR ABS VIDEO: https://www.youtube.com/watch?v=8w3McEymcc8 Filmed by: Bruno Martin Del Campo MUSIC: Music by Ryan Little - Think About You - https://thmatc.co/?l=9E7F675F Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1