May 26, 2021
We are replaying one of our
most popular episodes for you this week!
Six-pack abs are what most people think of when they think
fitness goals, but how hard is it really to get that washboard
stomach and lose the stubborn belly fat? Brian and Amy bust the
most common myths around losing belly fat and talk about the
incredible results that Exercise Coach clients can get, including
reducing their belly fat, by joining the Metabolic Comeback
- A common goal for many people is to lose weight, specifically
belly fat. There are two motivations that drive this goal, the
first is achieving an improvement to their figure and the second is
that excess belly fat is an indication that their health is not
- Belly fat, also known as central adiposity, is a health issue
and a real risk factor. One study showed that each 10cm increase in
belly fat in women increased their risk of death from any cause by
8%, for men it was 12%.
- We know that belly fat is linked to insulin resistance and
systemic inflammation, and those things working together worsen
overall health. Belly fat is both a sign and a symptom of those
- Before we learn the best ways to lose belly fat, we need to
learn what doesn’t work. For example, the myth of spot reduction
where you exercise particular areas of the body to lose body fat in
those areas, is not how it works.
- The truth is the first area that you put on fat will be the
last area you lose it. For men, that’s often the abdomen, and for
women, that’s usually the hips and thighs. Doing exercises to
shrink your stomach is not going to change this reality.
- When people start to lose body fat, they will notice the
results in reverse.
- In order to actually lose belly fat, you have to combine whole
effort exercise with whole food nutrition. It has nothing to do
with crunches or sit ups, or even cardio.
- Combining strength training with sensible whole food nutrition
is the best approach to losing belly fat because it results in
focused weight loss, where you are only losing body fat instead of
both fat and muscle at the same time. This also translates into the
best shape for your body as well.
- At the Exercise Coach, we see people losing significant amounts
of body fat, typically 5%, from a focused program of 30 days of
whole effort exercise and whole food nutrition.
- The first 5% of weight loss that people experience in an
exercise program delivers the majority of the metabolic benefits.
Within one or two months, nearly everyone can experience results
that are life-changing from a health standpoint.
- Most people will see belly fat reduction within the first 30
days of the Metabolic Comeback Challenge. Seeing a flattening of
the stomach will depend on the starting point of each individual
but the important thing to keep in mind is the progress you’re
- You need to persevere in order to see those results. It may be
that you just need to put in another 30 to 60 days to lose that
belly fat and reach your body composition goals.
- It doesn’t take exercising everyday or joint-punishing cardio
to transform your body and hormonal health. Smart strength training
and whole food nutrition is all you need to fundamentally change
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