5 Reasons You're Not Losing Belly Fat

These are the 5 reasons you're not losing belly fat. Learn how to lose weight and burn stubborn fat without all the common gym mistakes.

Timestamps:
#1 Changing Metabolic Rate: 0:32
#2 Not Adjusting Diet Plan Overtime 3:32
#3 Impossible Diet Plan 4:21
#4 Just Doing Cardio 6:19
# 5 Not Building Muscle & Strength 9:38

You've been told that if you just cut your calories and take in less calories than you burn you'll lose your belly fat. But everytime you try that advice, after a few successful weeks of losing weight you hit a wall, the pounds just stop coming off, and you're left stuck there with pretty much the same stubborn belly fat that you started with. If this sounds like you and you've been dieting and working out hard but you're still struggling to lose that stubborn belly fat I have 5 big tips that can really help. And all I want you to do, if these tips help you out, which they will is click that subscribe button and hit that bell icon. Let's start with one of the biggest mistakes I see which is not factoring in your changing metabolic rate. Since there's no way around the fact that your belly fat will be one of the last spots to go, you have to keep your body burning fat for long enough to see the inches coming off your waist. So most people will say, Easy I'll just cut my calories by 500 per day and the belly fat will be gone in a few weeks. However, they're making the mistake of thinking that their metabolism is going to stay the same week after week, which it's not due to a process known as adaptive thermogensis which is essentially the slowing down of your metabolism to make up for the decreased amount of calories that you're taking in. This happens independent of muscle loss so you don't have to lose any muscle and you really don't need to lose all that much weight for this to happen. And the simple bottom line is If you're eating 500 fewer calories per day, but your body is also burning 500 fewer calories per day, you might as well not be dieting at all to begin with. So I'm gonna tell you exactly how to fix this problem. Studies show that a calorie cycling diet will not slow your metabolism the way that a more traditional calorie restriction diet would, and cycling happens to also be a lot easier to stick to. Especially when done for longer periods of time. You can cycle your calories a number of ways. But out of all of the methods if you're stuck at a plateau your best bet might be to do what's known as a Matador Intermittent diet plan. With the Matador diet plan you would first apply a more aggressive reduction in calories for 2 weeks. A normal reduction is around 20% from maintenance, so for a more aggressive...

adaptive thermogenesis” creates the ideal situation for weight regain and is operant in both lean and obese individuals attempting to sustain reduced body weights."
Adaptive thermogenesis study:

Your metabolism doesn't slow as much with a calorie cycling diet:

Matador Study: 2 weeks on/ 2 weeks off is better than continuous calorie restriction

No one dietary strategy is better than others (low fat vs low carb)

Concurrent Training Effect: Weight training and cardio results in less lower body strength than just weight training alone:
Concurrent Training Effect: Circuit training alone produce better strength gains than when resistance training and endurance training were combined:
Concurrent Training Effect: Cardio in combination with weight training limits explosive strength gains:

Building Muscle is highly dependent on the akt/mtor pathway:
Cardio Ampk pathway inhibits akt/mtor - which may inhibt strength gains if both endurance and strength training activities are combined:

Doing too much cardio with strength training also leads to less explosive power, reduction in motor unit recruitment, chronic depletion of glycogen, and site specific skeletal muscle transformations:

Fast-twitch fibers "type II" have a much greater potential for growth than slow-twitch fibers "Type I":

Increasing mechanical tension increases muscle size:

[novahnovah]

Just do both cardio, weight training and calisthenics, no short cuts, for faster results add intermediate fasting

[cranjismcbasketball]

When I was born I was 7lbs 2 man I really let myself go😦

[SpaceCadetJesus]

I've got a six pack to rival Max, but I keep it safe under a protective layer of fat.

[bustergoldenrod]

I’m always suspicious of taking fat loss advice from people that have never been fat. Every PT and Youtuber I come across seem to contradict each other.

[axeldebarros]

1) Not factoring in your changing metabolic rate
2) Not making incremental adjustments to your diet plan overtime
3) You've created a diet plan that's impossible to stick to
4) Trying to lose your belly fat just by doing a ton of cardio
5) Not focusing on building muscle and strength

[ChipsChallenge]

1. Cardio and weight training, switch off every other day, no days off
2. 400-600 caloric deficit (with the calories burned during exercise factored in)
3. Maintain 1 gram of protein per lb of body weight in your diet and 10% of your calories should come from sources of healthy fat. Limit carbs to around 30-50% of your calories.
4. Drink 4 litres of water per day
5. Track your soluble fiber intake, and take a fiber supplement with a probiotic
6. (Optional) take hydroxycut
You’ll lose up-to* 20lbs in your first month while minimising muscle loss assuming you’re starting at above 20% body fat (for men)

[elberniesanders]

I love your videos bro. I’ve dropped 45 lbs since March 7th, 2019 using the info from your vids

[avvonch]

The only thing I understood, is the no 5. Lift more weight, lose more fat. And that’s what I was looking for !! Thanks bro 👍

[glenrobinson]

Brilliant video spot on .. was doing half marathons for a couple of years, scaled back the running to almost none, Now doing a power lifting program with nutrition planning.. the difference is night and day.

[brandondennis]

Down 20 pounds in the last two months but I'm definitely plateauing. Adding protein shakes this week based on one of your other videos and starting to add in resistance training and cardio to get through it. I'll keep cardio to a minimum based on this.

[erickgm]

I love how you dont talk shit on diets, you accept them and their applications for what they do. Many people just either are love it or hate it on, say, the keto diet.

[blackhawkjohn]

What I did was I started with cardio, lots of cardio. I burned as much fat as I could, then I hit a plateau, from there I started weight and HIIT training. I also tried intermittent fasting, and I lost 55 pounds. You have to bring your heart rate up during high intensity training for at least 30-45 minutes a day. Keep your calories low, for me it was one meal a day and one snack. Not everyone is the same, you must talk to your doctor first before doing any kind of diet or exercises.

[hummer-kk]

0:34 #1
3:32 #2
4:21 #3
6:18 #4
9:40 #5

[Bladex]

Im exercising only 1 hour first a few reps for 30 min then run on a trendmill for 30 mins, so 1 hour work out building muscle and doing cardio!

[hampuskarrlander]

I get that the science behind it all is important but sometimes overthinking it will lead to failure. Here's what I have done for 3 months now in order to lose 44 lbs (from 205 lbs to 161 lbs) and build a noticeably leaner, stronger body:


1. 17 hour intermittent fast from 7 pm to 12 pm.
2. Exercise 5x a week, monday through friday between 11 am and 12 pm.
3. Exercises = 3 days of HIIT training (see Frank Medranos, brutal) and 2 days of full body strength training.
4. Eat healthier, don't overthink it. Cut back on the snacks, sugar and fast food. Eat regular meals of chicken, meat, rice, potatoes, veggies, tuna fish, salmon, shrimp, greek yoghurt, eggs etc.


It doesn't have to be harder than this, unless you want to really trim every fiber of your body. But if you just want to lose weight and decrease the overall fat in your body, then this will do just fine.

[ablanuza]

From my own experience, a friend of mine and i started working out at the same time. We were both Obese 1. Him almost exclusively weight training, and me a balance of cardio and weights. Our diet are mostly similar too. After 5 months, I visibly lost more body fat than he did, and people around us noticed it. My endurance was also much better.

[ElvizNation]

This is what I did, first I didn't do cardio, later on I added one HIIT per week and now I'm doing 2 HIIT sessions per week :D

[jojobens]

Bro you save my life. 1 jear on diet. Still have that little belly. Now i know why. 💯 💯 💯 💯

[phiology]

thank you for this info! I lost 14 pounds but it is so hard to loose belly fat

[Sean-liqy]

I work out at Planet Fitness 5x/wk. I’ve noticed that all the skinny fat people do tons of cardio. While the people with well toned, shapely physiques do hard resistance training. Don’t be afraid of weights folks!