The Literal Most Effective Exercise for Reducing Visceral Belly Fat

The Best Exercise for a Pot Belly

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References

Timestamps ⏱

0:00 - Intro - The Best Exercise for a Pot Belly
1:04 - Use Code THOMAS20 for 20% off House of Macadamias!
2:01 - Resistance Training vs Aerobic Exercise
3:18 - Shorter, Higher Intensity Bouts of Cardio
4:53 - How to Properly Do This Form of Exercise
6:40 - What About Resistance Training?
7:35 - Follow This Protocol

[VIPReefAquariums]

Summary:
2-5 Days of resistance training per week
2-3 Days of light cardio per week
2-3 Days of HIIT on same days as resistance training

Awesome info...thanks for all you do!

[justinwmusic]

I discovered this formula on my own about 6 months ago and the results have been phenomenal. I walk 3 miles per day at least 5 days per week (with an audiobook or inspiring podcast), and on one or two of those days I sprint. Just 3 quick 50-100m dashes. I hit the gym for weights or use resistance bands 1-2 times per week. My diet is healthy with lots of veggies and fairly high protein, but I eat a huge oatmeal and eggs breakfast and don't deprive myself of snacks like peanut butter and honey, dates and walnuts and Greek yogurt. Just don't eat processed starchy carbs and only eat high protein/fiber sweet snacks. I'm ripped at 45. I was pudgy 6 months ago. Good luck everybody.

[Screenwriting]

At 55 y/o I did this for a year and had the body of my dreams with a six pack and I could even see veins popping out on my abs - I had been pudgy all my life: 4 days lifting, 3 days HIIT which was just a 10 second sprint, recover for a minute and then another ten second sprint for a total of ten sprints. I also did a sauna for 25 minutes every day which brought me into zone 2 cardio. The results were profound. (Then I got covid, spent two months in the hospital and lost everything. Two and a half years later I'm about 70% back but it's been tough)

[michelemoneywell]

HIIT is High Intensity Interval Training. Example is sprinting. Can be 30 seconds of hard running, then walk until you recover, then do the sprint/ recover process again a few times.

[matterman]

Very very few people who are significantly overweight are going to be able to sufficiently do HIIT properly. They would be much better off simply walking to begin with until they drop enough weight to be able to do HIIT properly.

[christopherfleming]

My weekly training routine at 48 years old: 3 or 4 sessions of resistance training, 3 or 4 brisk 40 minute walks with the dog, and one HIIT session, normally hill sprints. I sprint for 30 seconds up a steep hill near my house, rest for 90 seconds as I walk down and do it 5 more times. I like hill sprints because they are easier on the joints.

[johnathanwetherill]

100 % this works . When I dropped a ton of weight I plateaued at around 95 kgs . Dropped calories, walked more . Nothing . Added HIT training 4 days a week . Sprinting on a tread mill at max speed . Rest 1 min . Repeat 6 to 8 times . The fat just melted off me . Got down to a lean 84 kgs .

[dinapawlow]

Hi, I have an instinct to sprint up stairs. Live on the third floor, never take an elevator or escalator. My stomach is flat, even concave when I wake up in the morning. Am 68 years old. Your posting reads truth as far as my personal experience has shown.🙏🏻

[FliGuyRyan]

At 38, I'm in bad shape... I've hit 280 and it's like a bad dream.

What you said here is exactly what I needed to hear; because it's simple, it comes from multiple sources (studies), and the way you explained it makes a lot of sense.

I'm going to start this week. Thank you... sincerely...

[vegardbell]

I started my journey 3-4 months ago. I have never been overweight (BMI around 24), but I have either never had a six pack. It's been my dream since I was a teenager. I think my BF% have been between 15-20 my entire life (I am 38 now).
Now my six pack is finally starting to show.

- I eat clean (non ultra processed food), am careful with the carbs (eat some veggies with my dinner and some honey/fruit with my training).
- If I am visiting someone, and get served something I usually don't eat, I eat what I get. I don't want to stress about food, and I certainly don't want my 3 children to stress about food.
- I do bodyweight exercises and some resistance band exercises in my garage 3 x per week (my workout station only occupies 2 square meters and it only cost around $200)
- I do 10 second sprints once or twice per week.
- I do between 10000-15000 steps a day. I have a 2 year old who likes to walk alot around the house and in the streets, and I follow him around ;)
- I have very little bloating, and good energy all day.
- I water fast for around 40 hrs twice a month.

The main key to get that six pack is just to stay away from sugar and ultra processed food. I have also tracked my calories for the last month (mostly just for fun), and my macros are around 5-10% carbs, 25-30% protein, 60-65% fat.

[deeprollingriver]

I push the “sleigh”. Anyone who has used one knows what I’m talking about. It’s one minute of unbelievable intensity with your heart rate very high and your muscles screaming. I rest for about a minute afterward to lower my heart rate then I hit it again. I do six rounds of 135 lbs. 4 days a week. That’s all I can manage so far. Its my last exercise I my lifting routine because it’s so brutal. it is the best HIIT I do. It’s bursts of high intensity that leaves you on the floor. I have seen a big change in my body since starting 4 months ago. I’m 69 years old, female, and HIIT has me in the best shape o.f my life

[chadhoffman]

Once you sprint you never go back!! Our marathon days are almost laughable in how much they didn't help my body, compared to what sprinting has done in a very shortt time. Great video!

[SkepticalCaveman]

Sprint full speed until you can't sprint anymore. Rest until fully recovered, repeat 5 times. Do this cardio *after* resistance training, not before, because you need to be fresh to lift as much as possible.

[kierenkd]

The key in HIIT is the "High intensity". Pretty much every video on YouTube does not cover the intensity. In the Tabatha study, the effort is 170% vo2max! That is a huge effort and so hard, it's difficult to maintain good form, so is best done on a machine than keeps the form - like an exercise bike. The resistance on the pedals is so much that are difficult to turn when standing - it's a HUGE effort.

[Weirdo]

down 40 lbs in 10 weeks. 2.5 k run everyday followed by repeat 15 second hill sprints until i reached 4 k. Then 50 pushups and 20 burpees. did this routine for 45 days straight along with eating all my food for the day within 8 hours . i am 45 and in the best shape of my life . I am maintaining now with 3 - 20 minute interval runs and 3 - 20 minute hiit workouts a week.

[scotthunt]

I can’t cope with these anymore. One day I read you cannot loose visceral fat Doing cardio or Resistance training and the next day you can. I’ve trained using both for years and the intensity of both has always given me the shape I’ve visioned my goal at. Just do what works best for you

[nipathedog]

2-5 days of resistance training per week
2-3 days of light cardio per week, 15 to 30 minutes or more
2-3 days of HIIT on same day as resistance training, 15 to 20 minutes

[MikefromCanada]

Thanks for this. This is exactly the protocol I've been following and it works. I'm 67 years old and now have a better body composition and higher energy levels now than when in my 40's. This along with a proper diet and supplementation regimen has worked wonders. Always paying attention to the latest quality science, learning, then doing the work. I refuse to accept getting old.
Have a good one.

[teddingtonbear]

I did p90x for a year with lots of running and walking, switched to bench press for my chest workout, and stopped all cardio because I couldn't build muscle. Then the remaining fat started to come off and my muscles started to peak. My sets are timed to keep my heart rate high. 2 minutes between each set. Now I'm doing muscle ups. I've got a six pack now. I was 308lbs and I'm not 180lbs. I haven't done any ab work since switching to bench and pull ups. It didn't matter, the weight training alone gave me a six pack. I also stopped taking Zinc, magnesium, B12. I guess I get all the nutrients I need from food. Make of this what you will folks. Everyone is different. (note: I made sure I got lots of protein). Also I'm a few years away from being 50 but I'm told I look in my thirties.

[christopherthompson]

This is exactly what Dr. Sean O'Mara has been advocating for a long time to reduce visceral fat, which he states is the #1 public health enemy (in my words)! He has coined the term, "Maximum Intensity Interval Training", because it's greater than HIIT. Full out sprints with recovery time, sprint, recover, repeat, repeat, etc. I'm 52 and am waiting for my track spikes to arrive, so I can begin with some sprinting baby steps, so to speak. Dr. Sean has several videos on the subject. Thank you, Thomas, for bringing awareness of this to so many folks out there! I enjoy so many of your videos and am ecstatic that you have found this common thread. This will change lives. Older folks can start sprinting, too. Just start with lots of warm ups, stretching and baby steps to ease into the new activity (preferably softer, level ground, like a grass sports field). 👍👍👍