The #1 Exercise To Lose Belly Fat (FOR GOOD!)
The #1 Exercise To Lose Belly Fat (FOR GOOD!)
“How to lose belly fat” is one of the most common questions out there. And that’s understandable. Belly fat is really easy to gain and notoriously hard to lose. It can seem as though no matter what exercises you try to lose belly fat and no matter how well you eat, the belly fat just won’t budge. And unfortunately, with exception to surgery, there is currently no proven method of being able to spot reduce fat from the belly. There is an exercise, however, that is incredibly underutilized yet powerfully effective when it comes to losing even the most stubborn belly fat. Today I’ll share what that is and how you can start using it right away to lose belly fat.
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Why is belly fat is so hard to lose in the first place? Well, it comes down to the fact that certain areas of your body are easier to lose fat than others, and is largely determined by genetics. Now having your genetics stacked against you may seem problematic if you’re looking to develop a slim or lean looking abdomen, but there is a solution. As long as you create a calorie deficit, you will continue to lose fat. Eventually, if maintained long enough, you will lose excess fat from all areas of your body, even if your genetics put your belly fat at the back of the line.
While diet should be your main way of creating a calorie deficit, adding additional exercises could help you to lose belly fat by keeping your metabolism high, even as you’re losing weight from dieting. That said, not all exercises are created equal. While things like running, rowing, cycling, or even HIIT workouts tend to burn calories very quickly, the truth is, the overwhelming majority of people can’t actually stick with traditional cardio long enough for fat loss to reach stubborn areas. And it’s not that these methods don’t work if you stick to it, because they do. The problem is simply that they’re brutal. They require a lot of willpower.
Now don’t get me wrong, these forms of cardio definitely do have their place and some people have no problem sticking to them. In fact, I still do these intense sessions once or twice a week for conditioning. But I no longer rely on them as my main form of cardio to lose fat and nor should most people. Because if you want to lose your stubborn belly fat, and more importantly keep it off once it’s gone, then you need something you can stick to for life. What’s the solution?
The best exercise to lose belly fat is walking. It’s the easiest to maintain, lowest stress, lowest fatigue, and most versatile form of cardio. According to research, intense forms of cardio like HIIT or running, while time efficient, didn’t provide any superior fat loss effect when compared to longer yet less intense forms of cardio such as walking. Which makes sense. It’s simply a numbers game. Your body doesn’t care whether the calories you burned were from some crazy intense fasted cardio session or from plain old walking. What matters most is what you can do consistently over time. And if you crunch the numbers, you’ll actually find that the calories burned from simply walking can very quickly add up to a meaningful amount.
So now that I’ve hopefully convinced you of the power of walking, let’s dive into the specifics of how to lose belly fat from walking. The first step is to determine an average of how many steps you’re currently taking. You can use the health app on your iPhone or use Google Fit if you’re on Android. After a week, see what your daily average comes up to. Some of you however might be surprised with how few steps you’re taking, but this is a good thing, as it means you have a big opportunity to bump that up.
Set a realistic goal and first aim to do an extra 2,000 steps a day. Given that the average individual takes about 1,200 steps during 10 minutes of walking, all you have to do is throw in two 10 minutes walks into your day to accomplish that. Once you’re consistent with that, try bumping it up by another 2,000 steps, and continue doing this with the goal of consistently getting at least 8,000 steps or even up to 15,000 steps, which seems to be the range that provides the greatest fat loss and health benefits.
Trust me, the little things add up. Apply these tips and you’ll be surprised with just how much they increase your step count and even more surprised by how much of a difference it makes towards your fat loss overtime. That said guys, I want to emphasize that walking or any form of cardio is only effective for fat loss if it’s used in combination with a diet. So use your diet as the primary way to create a calorie deficit and supplement it with walking to help speed up the process.
This explains why I didn’t get much fats during my high school days, I do ate a lot of carbo but my daily routine was to walk my house to school which is 3.5km, double it since I had to do it back and fort and add the hill part because I do live at the tip of a mountain.
Tryna lose my beer belly I’m only 22 and I see it starting this shit not okay 😭😭😂
10000 steps per day
Re release collections.
Khushi 7.8cr. Okkadu 3 cr
This video is incredibly helpful!! Thank You!!!
I’ve been doin this for the past 10 years in school.
I burn 350 calories a day with walking but it’s not enough! I am starting to do more exercises daily they all differ every day to work every muscle
Me watching this after a break up and actually losing the fat 🥲😂
Mix this with planking. Remember you don’t just want to burn fat, you want to train your muscles.
Im trying to gain muscle so im in a caloric surplus but also wanna lose some belly fat for wich I need a caloric deficit. whats the smart play here ?
I love my and so much that I have a layer of fat protecting them
thanks for sharing.
Bro if I have to get so many boy away from my girl frnd than I’ve to get myself fit and join a best gym near me🧐💪🏻🦾
You can’t burn fat from one area of the body. So saying burn a particular body areas fat is misleading.
About 5.000 steps per day
Key words is that u will loose weight when
Calories intake 😋 < calories burned 🔥
this why most japanese / korean people are slim both man and women, because they always walking everyday when they go out
This is not an exercise.. this is talkshow..
I like your content. Very informative.
Awesome Exercise…and we also take Slimo Weight Loss Supplement – 60 Capsules from planet ayurveda
I just recently started walking and I’ve seen more results in a week than doing cardio for a month. I do it outside for an hour and I honestly love it. Some days I just walk fast and some days I walk for most of the hour and do two or three minutes of running a few times in between. Like he says; it’s something that I can see myself doing for a long time. It’s a long term commitment with yourself.
If you are reading this I believe that one you you’ll have fit body as you wanted and be healthier than before just do it try more brothers we must be strong.
muito bem explicado …agora eu crio coragem pra treinar
Thanks for sharing
Thanks i was making sure i just did my exercises right 💪🤙
I feel this guy is narrating my life… 🥴
I walk 15000 on day and no fat going away
I walk arounc 1,000-2,000 steps per day because i’m not a fit person or an active person. I hope this video helps me.
Don’t forget to exercise your heart to keep your blood pressure in check. Running has helped me over the last few months as I had high blood pressure.
Do you think wearing boots while walking would benefit?
3:54 is when the exercise is explained 🙂
10,000 step I take in one day
Bruh what are the chances of me getting an ad that is about losing weight💀💀💀
I can confirm this, by eating less than i was used to, while walking everyday, i lost 50 kg in less than 1 year, so i was down to 74kg as a guy thats 6’5, it started to get unhealthy, so i started doing chalestenics, and got a lean muscle mass of 97kg with a fat percentage of 7% and i believe my low bodyfat percentage was my long walks everyday, i walked atleast 50000 steps a day.
But in lockdown where i lost my job, in a period of 2 years, i had a fit body, but i got sick with anxiety and stress and started binge eating, so i gained it all back after the 2 years of maintainance, so i was back at 130kg, now i go to the gym doing 6-split, eat what i like, but lose fat way slower tho, over half my bodyweight is muscle, but i got a 20% bodyfat count, where it used to be 38%. im not doing my walks anymore, other than my half hour walk to the gym, and my 10-30 minutes cardio after workout. Im down to 110kg now after 1 year, i feel less iritated and way happier losing it slowly. the other way is some kind of determination and tunnel vision, where you dont listen to your body, and punish yourself by starvation.
But i walk 20,000 per day
I have started walking 10km from past 3 days and already I see 1kg off my weight while it’s mostly water but i think I will be able to burn around 4kg a month
Another trick to get more steps I follow is in between sets instead of sitting at one place I walk around in a slow pace. This way I keep my heart rate up and also get more steps
10000 steps per day and I am 8 years old
I averaged 10km of walk everyday since last 3 years. No belly reduction at all. Weight increased by 2.5 kg. Since last 6 weeks I changed it to 8 km run and 2.5 km walk and weight training twice a week. It’s tough- I gained another one kg in these 6 weeks. No belly reduction at all. I eat healthy,moderately and predominantly vegetarian.
I’m at 18,000 for today but I push carts at sams so I walk at least 10,000 steps 4 outta 7 days but I have still slowly gained weight and I’m currently in school what more should I try to do with the little time I have?
thanks for this man it helps a lot had no idea jus walking could help as much as it does
My weight is 50KG but the fat in my body is very much….. my belly and thighs are very big….😞😞😞 wht to do?
Why make a video like this, you can’t target fat loss
Thanks for watching! Hope you enjoyed this one! See below for links to the studies I referenced in the video:
GENETIC DETERMINANTS OF FAT DISTRIBUTION: https://academic.oup.com/humrep/article/12/suppl_1/1/693240?login=true
COMPENDIUM OF PHYSICAL ACTIVITIES: https://cdn-links.lww.com/permalink/mss/a/mss_43_8_2011_06_13_ainsworth_202093_sdc1.pdf
CALORIE BURN NEEDED FOR LOSING 1 POUND OF FAT: https://www.cabdirect.org/cabdirect/abstract/19591402481
CARDIO DROP-OUT RATES: https://pubmed.ncbi.nlm.nih.gov/31050061/
EFFECT OF DIFFERENT TYPES OF CARDIO ON FAT LOSS: https://www.mdpi.com/2075-4663/9/11/155/htm
RELATIONSHIP BETWEEN WALKING AND FAT LOSS: https://pubmed.ncbi.nlm.nih.gov/28794207/
BENEFITS OF WALKING FOR OFFICE WORKERS: https://pubmed.ncbi.nlm.nih.gov/21708007/