there's a growing trend going around and that is a trend of using
cold therapy in order to improve your health now there's many benefits of cold therapy but
the one specifically that we're going to talk about today is how you can actually use it
in order to burn belly fat we'll talk about the ways that you can utilize it
and how you can implement this today right in the comfort of your home
there's three main types of cold therapy the first is going to be using a cold shower an ice bath or
utilizing cryotherapy now if you're not familiar with cryotherapy you've probably seen it before
at some point or another and it's when somebody is standing in like a pod and they have gloves on
and you see all the fog coming out because it's so cold within it we'll get to all the details
of these different styles and how you use them and how long you need to stay
under the cold water in order to actually benefit from it but first let's take a look
at the specifics as to how it can help you lose weight because that's why you're here we want
to burn some belly fat summer's coming and look we're trying to look like in the absolute best
shape that we can and so first of all let's take a look at something called the hormetic effect okay
when we utilize cold therapy it activates this hormetic stress response on the body to give
you an example of a hormetic stress response we could look to something like exercise or an
infrared sauna or even intermittent fasting it's something that puts a positive stressor on the
body that actually makes us stronger as we look at this stress response we can say okay that's going
to help us burn fat because one of the things it's going to do is it's going to stimulate
brown fat now brown fat is something that's very interesting if you're not familiar with it there's
really two main types of fat on our body we have the white fat which is going to be the belly fat
that you're very familiar with that's why you're here and then also there's the brown fat and this
brown fat is around our neck and shoulders this brown fat gets its color because it's iron rich
and very mitochondria dense and when we burn this brown fat it actually stimulates heat
when it stimulates heat it essentially creates a thermogenic effect on the body which helps us
burn calories and so this cold therapy that you're utilizing is going to help boost your metabolism
let's take this a step further because it also is going to improve insulin sensitivity and we know
that insulin is a fat blocking hormone in the way that it blocks fat burning and so it's important
to make sure that our insulin low and our blood sugar is low if we really want to burn fat
now this is something that's very fascinating if you were to wear a continuous blood glucose
monitor one of those things that tells you instantaneously what your blood sugar is
essentially what you would find is if you were to get into a cold ice bath you would find your blood
sugar would drop rapidly okay because your body is using that blood glucose up in order to go in and
stay warm right so it ut uses it very quickly and so this helps drive down our insulin levels
there was actually a study in 2015 a review of various studies that is and it showed that brown
fat burns calories and may help control blood sugar and improve insulin levels decreasing your
risk of type 2 diabetes so we know that if we do these this cold therapy will stimulate that brown
fat and will also decrease our insulin levels which opens up the gateway for you to be able
to burn fat effectively now let's look at another factor that this cold therapy is really going to
push the fat burning in your body over what we'll look to is the decrease in inflammation there's
many studies show that if you have a lot of inflammation in your body essentially what happens
is it can really throw off your metabolic hormones right maybe insulin isn't working effectively
because of the inflammation and unfortunately many of us do have a certain degree of inflammation in
your body so anything you can do to decrease inflammation is going to help balance hormones
more effectively and also help you lose weight now these cold therapies are very very positive
at accomplishing this task if you're someone who deals with a inflammatory disorder maybe even
have like rheumatoid arthritis something like that cold therapy is great for it it also is
very good at reducing pain okay and i say that because some people go well how do i know if i
have inflammation in the body well a good way to know is if you're somebody who deals with a lot
of joint pain and chronic spinal pain that's a real good indicator so decreasing inflammation
can be achieved through the cold therapy now the other reason that we'd want to use cold therapy
is it's going to help with recovery okay and the reason i say that is because many of us who start
exercising let's say we're trying to lose weight we start exercising we get really sore
and then sometimes that can deter us from continuing on with the exercise well it will
help with the recovery from that exercise so that we can keep moving and you know part of the proper
mindset of losing weight is just feeling good right if you've ever been in pain sometimes that
pain drives you to go eat more it drives you to laze around a lot more so anything we can do to
decrease that inflammation and decrease pain and improve recovery is going to be
positive on the way the fat loss front now the next thing i want to look to is cortisol okay
what the cold therapy has been shown to do is reduce cortisol we talked about insulin being
a hormone that blocks fat burning cortisol is the same way okay so utilizing this to decrease
our cortisol levels is going to decrease our fat storage problem in the body now let's talk about
quality of sleep it's been shown to improve your quality of sleep and i say this because
many times if we are in a position where we're not recovering well and we're not recovering because
we're not getting quality of sleep then what's going to happen is we just can't lose weight right
if your body is in a stress pattern and cortisol is high and insulin is high and you're in a place
where you have a lot of inflammation you're just not going to be in a good fat burning state so we
want to make sure that we're recovering properly and one of the ways that you do that is through
good quality sleep so that we can actually be in a position even burn fat we have to also look at
the different styles and how you can utilize them okay first of all you can do a cold shower and i
mentioned this this is something that you could literally get started with today in the comfort of
your home now the cold showers basically you're going to want to go in you can turn that water
to a nice icy cold temperature and you're going to want to be under the water for about 5
to 20 minutes roughly now the first couple times you do this i will tell you that it's a little bit
rough okay you may scream at a very high-pitched scream and will act like it didn't come from you
lot like it was somebody else in the house but it will be something that'll be a little
bit of a shock at first but that's that hormetic stress response right that's that positive stress
response that's going to make us stronger and so we can utilize it through the showers five to 20
minutes and then you can of course go to warm after that you don't have to just do the cold
shower and get out you can turn it to warm after you have properly induced the stress response
another way to do it this is actually how i like to do it is you can basically just have a big old
bath or you know a tank outside your house where you jump into a good old cold bath and essentially
hang out in there for anywhere between usually 30 seconds to you know three minutes and of course
it all depends on how cold it really is i mean i'm in a cold temperature state right now and a
lot of times when i go to do my cold bath i have to break the ice off the top of it so it's very
cold so for me to get a minute in i'm pretty happy with that so that's another way that you can do it
and then also another way that you can utilize this is by going to a cryotherapy place this
is a place of business where like i said you'll put some gloves on you'll go into this chamber
and what they do is they decrease your skin temperature down to around negative 30 to negative
45 degrees and you're probably thinking yourself well how in the world is that even safe well it's
safe they're making sure that it's all in a very controlled environment you're only in
it for a very short period of time but you go in there they drop that temperature down
and then you come back out but the studies show time and time again that using cold therapy is
highly beneficial we specifically focused on the fat burning benefits that it has to offer but it
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