Exercises To Lose Weight | Lose Weight

Welcome to episode two of how to lose weight and belly fat with the help of science.

Part 1 we were looking at dietary advice part 2 we're looking at simple exercises that everyone can do at home to help shrink those waistlines and if we do merge the two together what the result should be pretty incredible.

Now whether you come from the firstepisode of how to lose weight or you've just searched for exercises and youclicked on this blogs I'm really happy that you're here because you've decided that you want to make a change you've decided that you want to be healthierand you have decided that you want the health benefits and as I explained in mylast video you see fat it's not just the inch that we can pinch you seethat's known as subcutaneous fat but the real dangerous fat is a fat around ourabdomen and internal fat the fat around our organs known as visceral fat 

now weknow that high amounts of visceral fat puts us at risk of heart diseaseit puts us at risk of type 2 diabetes and in women it's even being found to putyou at higher risk of breast cancer so that's the intro done next up let'slearn the six exercises from the study done in Oxford you need to aim to dothem four times a week on alternating days they're very easy to do they don'ttake too long that anyone can do them at home if you do them properly you canexpect to lose about two centimeters from your waistline in just six weeksand this is without any diet change so let's learn the exercises and afterwardswe're gonna look at the science behind them and how it all works

So let's beginwith the single forearm plank place your forearms on the ground with the elbowsaligned below the shoulders and arms parallel to the body and hold this for20 to 30 seconds now if this is a little difficult you can do a knee plankinstead by resting the knees on the ground and placing your hands directlyunder your shoulder as if you're about to do a press up hold this for 20 to 30seconds first exercise is now done let's move on to the second one.

In the studywhich is the basic sit-up so sit on the floor bend your knees keep them togetherand keep your hands on your chest or on your temples while doing the situpsplease avoid putting your hands behind your head while doing the sit-up and forall exercises in the study the participants did three sets of ten soaim to do this or build your way up to it we're already halfway there

So nextup we have the knee high crunches so lay on theor bend your knees and keep your legs raised and aim to touch the knees withyour elbows keep your hands by the side of your head and squeeze the stomachwhen your elbows touch the knees you're doing greatI find the next exercise a little easier so it's kind of like a rest exercise andit's the basic crunch so lay on the floor bend your knees and place yourhands by the side of your head 

Now slowly contract your abs bringing your shoulder blades off the floor you need to make sure you're lifting your shoulder off the floor for this exercise to be effective if you want to add a bitmore resistance this exercise you can do the leg high crunches instead or alternate however this is optional the only difference is that you keep yourlegs straight in the air and touch the toes once again you need to make sureyou're lifting your shoulder off the floor for this exercise to be effectivenext up we have the sit-up and twist so it's the same movement as a sit-up wedid earlier but at the top rotate the body as shown make sure to alternatesides each time to ensure you work out both sides if you struggle with this orthe situps anchoring the feet will help to begin with and finally 

It's time forthe dorsal raises also known as the Superman the aim of this exercise is towork the lower back muscles after completing the abdominal exercises solay facedown on the floor stretch your arms and legs and slowlyraise your chest and legs off the floor while squeezing the lower back thenslowly lower them back to the floor again and to do this for 3 sets of 10 sothat's the exercises done and please remember if you do them correctly youcan expect to lose at least 2 centimeters off your waistline in sixweeks which is great but there was also definitely not as good as the dietcontrol group which we spoke about in episode one who lost not 0.5 to 1kilogram every single week and after six weeks they lost 5 centimeters in theirwaistline and this is because the participants who only did the abdominalexercise so they did no diet change were really just improving their muscletone 

Now you might be thinking yourself whatever how what do you mean by that byimproving the muscle tone their body is able to hold the fat in better so whatthat means is you're not actually lose fat but your body is holding the fat inbetter so it's improving the appearance of the waistline hence the twocentimeter reduction which is why it's super important that you're not justfixated on doing abdominal crunches to lose weight or belly fat yes 

We knowthat from the study after six weeks doing those abdominal crunches did workthere was a two centimeter reduction but for maximum impact you need to be makingthose dietary changes that I explained in episode one and I will leave a linkup here and in the description below for you if you haven't seen that video andremember if you do do the diet correctly you can expect to lose 0.5 to1kg every single week which is amazing right but here's some evenbetter news the study also showed after six weeks the individuals reduce theirvisceral fat remember visceral fat we spoke about it right at the start thedangerous fat that increases your risk of many different health conditionswell the individuals had a reduction in their visceral fat of about 14% which isamazing they also had a reduction in their cholesterol they also have thereduction in their blood pressure and after six weeks their waistline reducedby five centimeters which again incredible now just for one secondimagine 

If you do the diet changes from episode 1 and mix them with theexercises that we've learnt today those results they should be pretty incredibleand also please don't forget as adults we need to be exercising regularly sowhat does this mean well we need to be doing 150 minutes of moderate intensityexercise per week or 75 minutes of vigorous intensity exercise per weekthat's what more information about this I will leave more info in thedescription below for you and also your abdominal exercises will contribute tothis as well depending on its level of intensity and then what we're gettingany diet it's always a good idea to check your weight status first becauseyou might already be at a healthy weight so you might not need to lose any weight nowthe easiest way to check this is to use a BMI calculator 

I'll leave a link toone in the description below for you all you do is enter your height your weightand your gender and it calculates it and tells your weight status easy as thatplease also remember I know that unlicensed diet pills can seem like aquick-fix solution but please remember this the contents are unknown unprovenand untested and because of this two and three people have reported serious sideeffects so please stay safe stay away from them if you'd like more informationon it and I will leave a link uphere and in the description below for you so please check out I really hope mytips helped you in this week's video please let us know how you get on byleaving a comment below and if you have any of your own tips anyof your own advice please leave a comment below too because I'd love toread it and I'm sure everyone watching this video would look to read it tooalways remember you're awesome and I'll see you next week to lose two centimetersin waist sign and this waist sign sometimes the click doesn't work it's likestarting a motor there see sometimes the moisture content just isn't right inthe fingers to get that nice click sound yeah first world problems guys 

I'mgonna tell you right now I've been having a really bad film day todayI've been saying everything wrong I can't remember my lines and it wasreally difficult to be honest and this coffee that has made me has broughtme back to life I just did the most amazing scene honestly this scene 

I justdid about merging the exercise and the diet and the facts about the dietand as I explained in my last video you see fat it's not just the pinch that wecan inch (laughter) the pinch that we can inch the inch that we can pinch okay it was incredible it wasthere was some real positivity and emotional stuff flying about so tell mewhat you thought of that scene Nadia maybe put a timestamp or somethinglike that so the viewers can scroll back to it and tell us what they thought andthis is any like big-time directors you know Scorsese if you watch YouTube hitme up love to work with you.


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