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 waist lines
and if we do merge the two together what the result should be pretty incredible
now whether you come from the first episode of how to lose weight or you've
just searched for exercises and you clicked on this video 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 healthier and you have decided that you want the
health benefits and as I explained in my last video you see fat it's not just
the inch that we can pinch you see that's known as subcutaneous fat but the
real dangerous fat is a fat around our abdomen and internal fat the fat around
our organs known as visceral fat now we know that high amounts of visceral fat
puts us at risk of heart disease it puts us at risk of type 2 diabetes and
in women it's even being found to put you at higher risk of breast cancer so
that's the intro done next up let's learn the six exercises from the study
done in Oxford you need to aim to do them four times a week on alternating
days they're very easy to do they don't take too long that anyone can do them at
home if you do them properly you can expect to lose about two centimeters
from your waistline in just six weeks and this is without any diet change so
let's learn the exercises and afterwards we're gonna look at the science behind
them and how it all works so let's begin with the single forearm plank place your
forearms on the ground with the elbows aligned below the shoulders and arms
parallel to the body and hold this for 20 to 30 seconds now if this is a little
difficult you can do a knee plank instead by resting the knees on the
ground and placing your hands directly under your shoulder as if you're about
to do a press up hold this for 20 to 30 seconds first exercise is now done let's
move on to the second one in the study which is the basic sit-up so sit on the
floor bend your knees keep them together and keep your hands on your chest or on
your temples while doing the situps please avoid putting your hands behind
your head while doing the sit-up and for all exercises in the study the
participants did three sets of ten so aim to do this or build your way up to
it we're already halfway there so next up we have the knee high crunches so lay
on the or bend your knees and keep your legs
raised and aim to touch the knees with your elbows keep your hands by the side
of your head and squeeze the stomach when your elbows touch the knees you're
doing great I find the next exercise a little easier
so it's kind of like a rest exercise and it's the basic crunch so lay on the
floor bend your knees and place your hands 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 bit more resistance this exercise you can do
the leg high crunches instead or alternate however this is optional the
only difference is that you keep your legs straight in the air and touch the
toes once again you need to make sure you're lifting your shoulder off the
floor for this exercise to be effective next up we have the sit-up and twist so
it's the same movement as a sit-up we did earlier but at the top rotate the
body as shown make sure to alternate sides each time to ensure you work out
both sides if you struggle with this or the situps anchoring the feet will help
to begin with and finally it's time for the dorsal raises also known as the
Superman the aim of this exercise is to work the lower back muscles after
completing the abdominal exercises so lay facedown on the floor
stretch your arms and legs and slowly raise your chest and legs off the floor
while squeezing the lower back then slowly lower them back to the floor
again and to do this for 3 sets of 10 so that's the exercises done and please
remember if you do them correctly you can expect to lose at least 2
centimeters off your waistline in six weeks which is great but there was also
definitely not as good as the diet control group which we spoke about in
episode one who lost not 0.5 to 1 kilogram every single week and after six
weeks they lost 5 centimeters in their waistline and this is because the
participants who only did the abdominal exercise so they did no diet change
were really just improving their muscle tone now you might be thinking yourself
whatever how what do you mean by that by improving the muscle tone their body is
able to hold the fat in better so what that means is you're not actually lose
fat but your body is holding the fat in better so it's improving the appearance
of the waistline hence the two centimeter reduction which is why it's
super important that you're not just fixated on doing abdominal crunches to
lose weight or belly fat yes we know that from the study after six weeks
doing those abdominal crunches did work there was a two centimeter reduction but
for maximum impact you need to be making those dietary changes that I explained
in episode one and I will leave a link up here and in the description below for
you if you haven't seen that video and remember if you do do the diet correctly
you can expect to lose 0.5 to 1kg every single week which is
amazing right but here's some even better news the study also showed after
six weeks the individuals reduce their visceral fat remember visceral fat we
spoke about it right at the start the dangerous fat that increases your risk
of many different health conditions well the individuals had a reduction in
their visceral fat of about 14% which is amazing they also had a reduction in
their cholesterol they also have the reduction in their blood pressure and
after six weeks their waistline reduced by five centimeters which again
incredible now just for one second imagine if you do the diet changes from
episode 1 and mix them with the exercises that we've learnt today those
results they should be pretty incredible and also please don't forget as adults
we need to be exercising regularly so what does this mean well we need to be
doing 150 minutes of moderate intensity exercise per week or 75 minutes of
vigorous intensity exercise per week that's what more information about this
I will leave more info in the description below for you and also your
abdominal exercises will contribute to this as well depending on its level of
intensity and then what we're getting any diet it's always a good idea to
check your weight status first because you might already be at a healthy weight
so you might not need to lose any weight now the easiest way to check this is to use
a BMI calculator I'll leave a link to one in the description below for you all
you do is enter your height your weight and your gender and it calculates it and
tells your weight status easy as that please also remember I know that
unlicensed diet pills can seem like a quick-fix solution but please remember
this the contents are unknown unproven and untested and because of this two and
three people have reported serious side effects so please stay safe stay away
from them if you'd like more information on it I did make a video for the MHRA
not long ago and I will leave a link up here and in the description below for
you so please check out I really hope my tips helped you in this week's video
please let us know how you get on by leaving a comment below
and if you have any of your own tips any of your own advice please leave a
comment below too because I'd love to read it and I'm sure everyone watching
this video would look to read it too always remember you're awesome and I'll
see you next week to lose two centimeters in waist sign and this waist sign
sometimes the click doesn't work it's like starting a motor there see sometimes the
moisture content just isn't right in the fingers to get that nice click
sound yeah first world problems guys I'm gonna tell you right now I've been
having a really bad film day today I've been saying everything wrong I
can't remember my lines and it was really difficult to be honest and this
coffee that Alex has made me has brought me back to life I just did the most
amazing scene honestly this scene I just did about merging the exercise and the
diet and the facts about the diet and as I explained in my last video you
see fat it's not just the pinch that we can inch (laughter) the pinch that we can inch
the inch that we can pinch okay it was incredible it was there was some real positivity and
emotional stuff flying about so tell me what you thought of that scene Nadia
maybe put a timestamp or something like that so the viewers can scroll back
to it and tell us what they thought and this is any like big-time directors you
know Scorsese if you watch YouTube hit me up love to work with you and have an
agent Ian Plummer you can do all the dealings hey guys thanks for watching
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