bjbj Dan: What's up guys? We are here today to talk about one of the most popular questions
that we get, which is how do I lose my belly fat. Interviewer: So what do you think Mike?
Is it possible for people to lose only their bally fat? Mike: Only their belly fat? Absolutely
not. This is why ab crunches and stuff like that is effective, because you can t just
get rid of the fat around your belly. There is no such thing as spot reduction, and a
lot of guys don t understand that, a lot of people don t, because if you talk to people
a lot of times they will say something like this. They will go, I want to go ahead -- and
I am happy with my arms, I am happy with my chest, I small go ahead and just lose the
midsection, this right there, my legs look fine, just right here. And I am like, well,
you can t really just do right there. Well, what do you mean? And it's like, no such thing
as spot reduction. Think about this, when you see somebody who lost weight, most of
the time you notice that it s not like they took off their shirts and you are like, wow,
your abs look more defined. No, you see the weight loss actually in their face first.
Usually, somewhere around here, the double chin is up to this up here, the jaw line,
and stuff like that. And that s actually because they lost fat everywhere. So when they do
take of their shirt, will their stomach be flatter? But so will their face and so will
their arms, chest, legs, and they will go down on the pant size and they lose fat everywhere.
So that s when you concentrate on losing belly fat, you actually have to concentrate on losing
fat everywhere, because that s the key. You can't just do it in your belly. Dan: So you're
saying when people are doing 200 crunches, it's not taking the fat right from there and
burning it up? Mike: No, because your body is not going to care about that you are doing
the crunches. It needs extra calories that it's going to take from everywhere including
your stomach. So key thing is you have to go ahead and do other things. Our bodies weren
t made to look like fitness models. That s not our body and that s not what we were designed
to do. Our bodies were designed for one thing, survival, to live. If not so that this is
where we can go ahead and look like one of those people like magazines. So that s why
you are going to go ahead and just take all the fat from the abs so this way everybody
has perfect six packs. When your body needs extra calories and doesn t have it, then it's
going to go ahead and break down your fat and use that as fuel and vice versa. If your
body doesn t need the extra calories, it's not going to break down anything; especially
it has lot of extra food. So that s why if you want to go ahead and lose belly fat you
ve got to actually worry about forcing your body to burn extra calories and to go ahead
in need those extra calories. So this way your body has no choice, but to go ahead and
break down the fat in your stomach and also your arms, base, and everywhere. So not only
do you get a lean midsection, but you get a lean and ripped body in entire body, and
that s the key. Dan: Exactly. I think probably one of the most pervasiveness, but that s
really important truth you have to accept if you want to lose your belly fat. So let
s talk about how do people really lose your belly fat and all the other fat in a body?
What's the key to that? Mike: You ve got to drive up the metabolism in your body. You
ve got to force your body to need to use of more fuel, because if it doesn t then your
body has no reason to break down any fat. You ve got to remember, because our bodies
are built to survive and that s why our fat is there. Our fat is not there to this way,
it's not there for anything. It's there because when our body is on low on fuel and in needs
those extra calories it will break down the fat. But until it's never going to break it
down ever. So what you do? You have to go ahead to force you body to that, and how do
we do that? We do that by increasing your metabolism. That s why there is all this ring
about how metabolism is so important, because the metabolism is basically our way of explaining
why our body needs to go ahead and burn out more calories. That s our way of gauging that.
So we have to increase our metabolism. There are a few ways to do that. The first one is
the way you lift, heavy compound movements. Dan does those all day long. It may be one
exercise, but it burns a lot more calories than when I see someone does three exercises.
Why? Because he is using heavy weight, he is using compound movements. So this way he
is forcing multiple muscle groups to do work at one time. Think about it this way. Think
about somebody who is exercising and they use one muscle group, and let s say they use
two muscle groups versus let s says if Dan is exercising and he uses five muscle groups.
So you may do one exercise that uses two and Dan does an exercise that s does five. Well,
who is doing more work? Somebody who is using five muscle groups at one time or somebody
who is only using only two? Of course, the five. So what happens? If your body does more
work it needs more calories. If it needs more calories and they ate the same amount of food,
exactly identical, well guess what, where is Dan s body going to get those extra calories
from? It has to break down its fat, which is why he is so lean, because he is forcing
his body to that. Somebody else who didn t do that and uses only two muscle groups, their
body has just no calories that they don t need to break down any body fat. Why? Because
their workouts are not intense enough. They are not doing heavy enough, they are not forcing
their body to need those calories. Dan: Yeah. So the heavy compound exercise is like really
such important key and no body thinks about that as a way to lose weight. Mike: No, they
think like I am not going to be a power lifter. Dan: Exactly! Mike: No, it's not like that.
Dan: And we said in a few other videos too, but heavy compound exercises and increasing
metabolism, the reason why we can eat tons and tons of food and still stay lean. And
I really believe that those people who are trying to diet and stay lean through just
eating very, very low amount of calories. You can do that for a little while, but can
you really do that for the rest of your life? It's not the same thing. Mike: If their body
is a plateau just like we talked about in another video when they diet their metabolism
just crashes and their body actually burns less calories when they diet. So at the end,
remember our main goal here is to force the bodies to burn more, not less. So it s a catch
22. It doesn t work that way. Dan: Exactly, and this has been one of the most important
thing you taught me. Once you increase your metabolism, very easily you become lean and
you don t have stress about your diet so much, which is great. Mike: Yeah. Another key thing
to do is to increase your metabolism is keeping your rest times shorts. This is very tricky,
because when guys lift heavy they think, well, I am going to go ahead and lift heavy and
then I am going to sit here and relax for three to four minutes. So it can get all my
straight back because they are still thinking like a power lifter. The main goal is to go
ahead and push all those weight. No, the main goal is to go ahead and force body to use
as much calories as you can. So when you lift heavy that s where you're forcing your muscles
to do more work, it burns more calories. But when you go ahead and decrease your rest times
and make your rest times short, what you are doing now is to making your muscles to have
to work even harder, because your muscles worked hard and used up a lot energy. Before
you are able to go ahead and reload all that energy and recuperate all away, you go ahead
do another set keeping your rest times very low, and I mean anywhere from 15 maybe to
about 20 seconds, but at the same time you're still lifting heavy. So your rep rate may
start to drop down pretty quickly. It's okay as long as your form is okay. So you do that
force your muscles to do more work, short amount of time. That also keeps your heart
rate super high which also burns more calories and those two things are the key when it comes
to increasing your metabolism. Dan: Exactly, yeah! I think that type of workout that we
do it combines the best aspects of strength training and also cardio too because your
heart rate is elevated the entire time and also another factor that a lot of guys don
t consider is that we are just doing a way more sets per minute in the gym. A lot of
guys will go to the gym for half and hour and they will do maybe 5-8 sets and the rest
of time just spend talking whereas we can do like 15-20 sets. Sometimes we do drop sets
back-to-back. So you're just doing more work per minute. So you're going to get more results.
Mike: That s actually a really good point. Sometimes when we don t have a lot time we've
got literally 10 minutes, 12 minutes to go ahead and work something, because we've got
to go but we still can get almost a full workout in 10-12 minutes. If you think about it, the
way the rest times are set up in about 12 minutes I can actually get in about 9 sets.
You can work your chest, you can work your biceps, you can work a whole muscle group,
and the time it takes somebody to go ahead and go to gym, put on their headphone, take
a sip of water, and they're walking on a treadmill to warm up, we are done already. So think
about it. Sometimes if we do workout for an hour, we did work than somebody spending two
days or three days working out, because we are able to get so much breaks because of
how short those rest times are. Dan: Exactly! I remember this one time I was in a hotel
gym and it was going to close in ten minutes and I am like, man, what can I do in ten minutes
that s going to be effective? So I am like, okay, all I am going to do because there was
nothing there except a pull-up bar; I am going to do a 100 pull-ups with this little rest
time between sets as I can, and do a 100 pull-ups and that was like a really good workout. In
just 10 minutes with no equipment. So obviously that s not going to cut in long term but that
s how much more you can accomplish in the tie if you minimize the rest. Mike: And I
bet you were pretty sore from that too. Dan: Yeah. Mike: So guys if you got 10 minutes
do 100 pull-ups. That s going to work I promise you that. But to get more tips you can check
out the website at sixpackshorts.com and we have a whole - go there and whole bunch of
more information to go ahead and share with you to help you lose belly fat. Dan: I would
definitely encourage you guys to check that out. We have a lot of information to exercise
nutrition, basically everything you need to know in losing your belly fat, getting really
lean, and getting those abs. Mike: There you go! See you all guys next time. h:Dx ho-\
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