- Hi, I'm Jasper, chiropractor
at Fornham Chiropractic Clinic,
and Milton Chiropractic Clinic,
and we're located in the outskirts
of Bury St. Edmunds and Cambridge.
And this is actually a really exciting video.
This is how we can lose body fat
with doing one minute of exercise every day.
Sounds a bit good to be true,
but it really is one minute of exercise a day,
you can really lose your body fat.
Before we get into that, and what you need to do,
type of exercise, you need to understand food.
You need to understand it.
Because there's a few things, if you want to lose the fat,
you need to essentially know what carbs are,
what simple carbs are and what complex carbs are,
and what it does to your body.
And the reason is this, you cannot out exercise a bad diet.
If you have a bad diet you can do all the exercise you want
but it is not going to work,
and if you want to lose your belly fat, or arm fat,
or whatever you want to do, you hear these people
on YouTube and wherever, and they say,
"Oh, do these exercise and you lose the fat
"from your belly or you lose the fat from your arms."
It's nonsense, it doesn't work.
You need to control your whole diet.
So, simple carbs, and complex carbs.
That's what you need to understand.
Simple carbs are your white pasta, your sugar,
your white bread, your cereals, your chocolate,
all the nice stuff, essentially,
is going to be called simple carbs.
And complex carbs is your whole grain wheat,
your whole grain bread, your fruit,
your vegetables, and other things.
And it affects your blood sugar levels in your body
when you eat them and when you digest them.
So what happens is this.
You eat a bit of food, it gets mushed up in your stomach
and it goes to your gut
and your gut takes out all the nutrients
and puts it into your bloodstream.
Once it gets to your bloodstream, that's where a hormone
called insulin kicks in,
and insulin can be your friend or your foe, essentially.
It's like the Gremlins.
If it's your friend, it's Gizmo,
if it's your foe, it's Stripe.
And this is what you need to know.
So when you eat your simple carbs, or your white bread,
simple carbs does not contain any fibre
and fibre is what you need in your gut.
So fibre slows down the absorption of food.
When you don't have any fibre, this graph here,
on the y-axis we have blood sugar level.
So with simple carbs, what you see is your blood sugar level
spikes up massively in only a two hour time.
So all this food is being, your body's being bombarded
with all these sugars.
Normally what would happen with insulin if you eat
complex carbs, which being released slower
and being absorbed by your body, so we look
at this blue line, that's protein.
Look at the green line, the dotted line, that's fat.
That's being absorbed slowly over a six hour period.
So in these circumstances, insulin comes in,
your Gizmo comes in, and it takes your sugar
out of your bloodstream and puts it into cells
and stores it as glycogen
and all the stuff we can use lightly and gently.
But if all that sugar hits your bloodstream at once,
insulin does something else.
It becomes your Stripe.
And what happens is insulin tells the body to produce fat.
So if you're eating all your white pastas, boom!
You're storing fat into your body straight away.
That's why you want to reduce the intake of simple carbs.
In the comment section of this and on the website
I've put a post of what simple carbs are
and what complex carbs are so you can have a look
and see how you can change your diet.
So control that first.
Second bit, and this is the interesting bit.
One minute of exercise, how you can reduce body fat
doing one minute of exercise.
There's been research done by McDowell University
in Ontario, Canada, and there are three groups of people:
One, two, and how they divide them.
Group number one, no exercise at all.
Nothing.
Didn't do anything, just sat there eating crisps
and simple carbs and sitting on the sofa.
Group number two, 45 minutes
of moderate cycling.
On a home trainer, cycling.
Group number three, HIIT training,
high intensity interval training.
So what this group did is this: they cycled gently
for two minutes, then for 20 seconds
they went all out.
Honestly, they couldn't breathe anymore,
they just went for it.
Twenty seconds, so you can time it, 20 seconds.
And after 20 seconds, again, two minutes easy interval
on the bike just getting their breath back again.
Then, another 20 seconds full-ball, go for it, 20 seconds.
I mean, we can all do it, 20 seconds.
Then another two minutes of easy cycling.
Another 20 seconds full-ball,
and finishing with a two minute easy cycle.
So we have one, two, three times 20 seconds
of intense exercise.
Sixty seconds.
Okay, we have two minutes to start off with a bit
of a warmup, then a few intervals, so in total,
this would be nine minutes.
Two, four, six, eight, plus that,
so nine minutes of exercise.
But this is the interesting thing.
What the research has found is that these total nine minutes
of exercise was equally as effective
as 45 minutes on the bike.
So this research done, biopsies of muscles,
they saw where the muscles were, did they change anything,
it was exactly the same.
Cardiovascular health, exactly the same.
So you can achieve 45 minutes of moderate workout intensity
with just doing that, and that's interesting.
We're all time poor these days.
So this is a really good thing of doing.
It's called high interval intensity training.
So what can you do?
Simple stuff with this.
You can do this at home.
You don't need any equipment or nothing.
You can literally do it before you go to work
in the morning.
So you could do knee raises for example.
So you can stand on the spot, and you go out.
Intense for 20 seconds.
One thing you could do.
You could do jumps up and down, 20 seconds.
As long as you do something intense.
You can run up and down the stairs.
I mean, there's so much stuff you can do.
You can sprint to your garden back and forth.
Twenty seconds, just time it.
So no excuse anymore.
No one's this time poor that they can't do nine minutes
of exercise a day and be as healthy as someone
who does 45 minutes.
So good luck with this.
It will help you lose your body fat.
You'll probably lose about a pound, two pounds a week
if you also make sure that you don't eat those simple carbs
and you'll see a massive change in about a month,
two months time.
Good luck.
Well done. Bye-bye.