The Best Diet & Exercise for Stubborn Belly Fat

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today I want to show you a very unique way to get rid of that really stubborn belly fat if you’re female or male we’re going to talk about the differences I’m going to talk about if it’s better to use exercise or diet or other techniques but for most of you watching this is probably new information that you’ve never heard before so definitely take notes one of the things that I think is very important before you jump into solving any problem is to really understand the problem a little bit more so when we’re dealing with belly fat we’re dealing with you know there’s different names for IT central obesity visceral fat abdominal obesity there’s a lot of different names for this belly fat and so this type of fat is very different than your superficial fat it’s called subcutaneous that’s just underneath the skin belly fat or visceral fat is fat that is ectopic which means it’s outside the fat cell the fat is in the organs and it’s especially in your liver so in other words if you have belly fat you have liver fat and it is essential to get rid of the fat off the liver uh to get rid of this midsection weight now there’s quite a few mistakes people make when they’re trying to deal with this they’re they’re at the gym trying to do spot exercises where they’re doing sit-ups and crunches for weeks months and they’re not seeing any change they go on a diet and many times that won’t work either unless it targets the liver so I’ll just give you a little picture of what’s Happening Here so we have liver that is filling up with fat it’s spilling off into the midsection around the organs in your visceral that’s the all the organs in the mid part of your belly and this is called ectopic fat and what’s really going on behind the scenes is there’s this hormone called insulin and insulin is is a fat storing hormone it also prevents you from losing uh your fat so there’s a lot of insulin being pumped out by the pancreas and then that’s turning into insulin resistance which makes it really hard to lose weight because the body is pumping out so much insulin and that insulin communication is store fat store fat store fat and then this ectopic fat basically creates insulin resistance so it’s a NeverEnding cycle and of course you may already know that carbohydrates and sugars and things like that increase insulin but also there’s something called gluconeogenic genis that’s where your liver is making new sugar and if you have insulin resistance your liver will make sugar not even from the sugar that you eat in the diet it can actually be converting other things to sugar and it’s kind of a double-edged sword because you have your own liver making sugar which is then converting into more fat and making more fat so I I need to kind of explain how to correct this there are six things we’re going to talk about and one of the solutions is not to detoxify the liver that is not going to going to work and yes exercise can help but not as a direct way to burn off the fat it’s more to use up the energy also to help your stress and also to help you sleep better because not only is it the carbs that raise insulin but also the stress activates a hormone called cortisol and cortisol is a sugar hormone and it will release sugar in fact it’s called glucocorticoid if you take a look at some of the synthetic versions of Cor that they use as medications like prazone for all sorts of inflammatory conditions if you look at the side effect it’s major weight gain especially in your midsection if you look up excessive production of cortisol you will see a picture of someone’s belly why because cortisol mobilizes different tissues and turns your muscles into fat so let me just talk about this right now reducing stress but with with more sleep through the type of exercise that I’ve did a whole video on this aerobic exercise if you can see that no you can’t see that so I’m gonna write down right here arobic what is this that’s walks long walks best way to reduce stress or physical work around the house very very important for reducing stress CU it takes the mind off things but you want low intensity long duration walks it’s going to help not necessarily burn off the fat but it’s going to help burn off the adrenaline and the cortisol that’s flowing through the body from the stress reduces stress it’s going to help you sleep and it will burn off some calories as well but let me just kind of talk about burning calories off and what do I mean by that well the energy Factory of the body is called the mitochondria right here okay and um the purpose of the mitochondria is to take your calories and then turn it into chemical fuel called ATP ATP is like the battery of the body and so the mitochondria is the battery maker okay and what it’s doing it’s it’s extracting energy from food and it’s turning it into this right here so then it can be used what’s interesting about this ATP is that not stored okay so you don’t really have a lot of stored ATP at any one time very small amount so here’s the thing you need to know what can we do to increase more ATP production and burning that’s the question well that relates to exercise so exercise does have an important factor um especially if you understand that when you compare someone at rest versus when they’re exercising you can increase the production of ATP by a thousand times by intense exercise so I do recommend doing uh periodic uh intense exercise it’s called high-intensity interal training with The Walking for various reasons one is to start using up some of this energy right here we want to use up the fat right here right and we want to add the right type of exercise and we want to do high-intensity full body type exercise you can do sprinting up a hill you can do uh spin bike you can do weights any type of exercise that will increase a great amount of demand for energy and then that’s going to tap into your reserve which is the midsection fat over here a couple things you need to know about exercise um you want to make sure you don’t overtrain because if you overtrain it’s going to increase stress so it’s very very important exercise U like high intensity maybe three times a week maybe two times a week recently I am running up hills for exercise like really major intense Hill running I think I’ll end up doing it maybe twice a week not three times a week because my body doesn’t recover and I do have a a machine or a test to determine that that’s going to be another video but the point is that it’s very easy to overtrain I will get much better results if I uh let my body rest in between this high-intensity exercise and plus the high-intensity exercise will stimulate growth hormone which is the main fat burning hormone but only if you are sleeping okay so I should put down right here right you can’t see that sleep okay sleep to get more well you can’t even see that right let’s put it right here okay sleep so that’s really important to help with the stress dress and sleep are in the same category it’s gon it’s going to really help you because it’s kind of like a foundational thing if you’re not sleeping because you’re stressed out good luck with losing weight why because the cortisol prevents you from uh tapping into this fat and especially if you’re trying to get rid of the midsection very important and this is why I’m spending a bit more time on it all right number two what’s happening in your liver is the liver is fatty and so it’s spilling off so we must use up the fat on your liver okay now there’s two uh things that you can do to get yourself into what’s called ketosis which is um a type of fat burning right because when your body burns fat or when you eat fat that’s mobilize into a more easily packaged type of energy called ketones that’s why your body makes ketones it can also run on fat fuel as well but ketones are like a