what's up YouTube Jacob here and today I'm going to reveal three powerful weight
loss tips that you really need to know about specifically today you're going to
learn how to increase the amount of available fat that you can burn in the
training that you're already doing you will also learn how to increase the
fat-burning efficiency of your cells as well as how to leverage the LION
protocol for better results. It worked really well during the five weeks belly proof
experiment going from this lovable chub to a six pack!
and why four years later I'm still getting emails like this or like this or
like this now I assume you're already training hard and eating well and you're
probably seeing some results but what if I told you that with a few small
adjustments to what you're already doing you could be doing like way better
sounds good keep watching okay I'm mentally ready I'm pumped up I want to
lose weight what do I do we are often told that the only thing
that matters for weight loss is a calorie deficit and that the only way to
achieve that is to eat less and train more right? well not quite!
my first tip for you is to make sure that you're losing the right thing you know when
you're trying to hit your fat-burning zone so either by running or by cardio
or by lifting three sets of four, four sets of eight etc...well there's a problem because
fat burning comes second not first why because you have to break fat before you
burn it pause the video for a second and go to google and type lipolysis
definition and fat oxidation definition you know just so you don't think i'm
making it up in simple terms lipolysis means fat breaking lipolysis the process
of taking triglycerides and breaking them into glycerol and free fatty acids
then and only then you can take those free fatty acids and oxidize them in
what we call fat burning that means you have to work both aerobic and anaerobic
or with oxygen and without oxygen and you might be wondering what happens
when you just you know go ahead and burn fat but don't take the steps to break it
well does this sound familiar you just run a lot you lose a lot of weight you
go on holiday and then you put it back on in like two
days or waiting feeling guilty AF if that happened
to you or to someone you know the first step is you don't need to feel guilty
you haven't gained much body fat same as you haven't lost much body fat
it's just water and this is exactly what happens when you don't break fat if you
don't break fat your body can't use it so it uses glycogen instead glycogen
binds up to four times its own mass in water so that means for every hundred
grams of glycogen you burn you potentially lose 500 grams of weight or a
pound of weight which is technically weight loss because you lose weight but
it's not fat that's why I say make sure you target the right thing because I'm
sure that you're not training hard so that you can lose water so let's fix it
to lose fat you have to break it first a practical way to do it is by hitting
different intensities and different muscle fiber types no not like the
muscles in your abs or your biceps or your chest
I mean muscle fiber types like type 1 type 2 a and the highly anaerobic type
2b the great news is that even if you don't
know exactly what you're doing you can still do better by mixing your
intensities and that's easy if you love your cardio and you're running instead
of just running for 30 minutes which is a great way to lose water make sure you
also sprint every now and again hitting explosive intensities that would force
you to work anaerobically if you're lifting weights or doing calisthenics
instead of just going 3 sets of 10 4 sets of 8 or whatever sets and reps
'scheme you are using make sure you're mixing in some highly anaerobic
contractions like super slow eccentrics or very fast explosive movements make no
mistake that are both basic and advanced ways to do it which can get you better
results but today we're covering the basics which you should be familiar with
if you're trying to lose weight but I will be sharing some links at the end of
the video so if you want the advanced method stay tuned that was the first
thing now you know that by mixing your intensities you can hit both fat
breaking and fat burning at least at a basic but consistent level now the
second tip is all about oxygen when you hit the second part of your training
that's fat burning you're relying on oxygen
to drive an efficient conversion of fat in the form of free fatty acids into
energy in the form of working hard and sweating the second tip today is to
increase the oxygen in your blood about halfway through your training as you
carry on through the second half of your training you will be building carbon
dioxide which get that helps you move the oxygen from your blood into the
cells so fat breaking first then fat oxidation increase oxygen not a bad idea
how come nobody does that it only takes like 20 seconds a really great technique
to oxygenate your blood is called the four seven eight toe touch if you
haven't seen yet and I will link to it in the description below just search
YouTube for belly proof lower back pain it's on a different subject but if you
go to four minutes and 35 seconds on the timeline I show you exactly how to do it
and it's super easy to learn so now you're mixing your intensities and
strategically increasing oxygen let's talk about the third tip the LION
protocol or low insulin optimized nutrition do you know that sound your
stomach makes when you're hungry have you ever woke up in the
morning hungry and thought oh I need food because food gives me energy and
without it how am I expected to train hard and yet at the same time somewhere
in Africa a lion wakes up in the morning very confused white where is my
breakfast or at least a fridge with some eggs and milk and vegetables so they do
what Lions do and they go in hunt and guess what hunting is intense physical
exercise probably more intense than your thirty minutes sweat marathon on
dreadmill yes it's spelled with a D how do they have the energy to fight or
flight the adrenaline they need if they don't have breakfast isn't breakfast the
most important meal of the day so what's the tip you're a unicorn sorry
you're a lion act accordingly insulin is antagonistic to both adrenaline and
growth hormone that means the only thing you should have before training to lose
weight is water sodium and if you're serious Caffeine.
as soon as you add a sugar or a zero calorie sweetener or milk or cream as
soon as you have a protein shake or a blueberry watermelon flavored
pre-workout as soon as you have a meal before training you are effectively
tempering with your fight-or-flight response if you serious about losing
weight go to Train hungry ideally first thing in the morning working with your
fight-or-flight response not tempering with it yes your energy might suffer a
little bit at the beginning of the workout especially if you're used to
training on sugar but like the lion your energy should pick up once your
adrenaline kicks in now look those are three basic weight loss tips most of us
aren't taking seriously mixing your intensities oxygenating your blood and
not spiking insulin before training super easy you can start doing all three
today regardless of how you train how many calories you eat etc if you want
more advanced tips I want to show you where you can find them so pay attention
first of all go to my website BellyProof.com it's a fantastic resource
when you go there click on the learn more menu and start with a detailed lion
technique don't just click on their before and after weight loss pictures
and spend your day on that read second and I can't stress enough you want to
become a subscriber why do you need to become one because otherwise you're
missing on some great content also it's free you just click on the subscribe
button while you do that for my own research I'd love it if you leave me a
comment below and tell me if you've always had breakfast and whether you've
ever considered skipping it and the amazing benefits you can have in terms
of weight loss that would be genuinely nice to hear from you and you can write
it down at the comments below lastly if you haven't already take a few minutes
and watch my bellyproof experiment and the in-depth science behind it it's
really worth seeing how it's done hey thanks for joining me be kind to
others stop using plastic have a great day I'll see you soon
you