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These are the 5 reasons you're not losing belly fat. Learn how to lose weight and burn stubborn fat without all the common gym mistakes.
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Timestamps:
#1 Changing Metabolic Rate: 0:32
#2 Not Adjusting Diet Plan Overtime 3:32
#3 Impossible Diet Plan 4:21
#4 Just Doing Cardio 6:19
# 5 Not Building Muscle & Strength 9:38
You've been told that if you just cut your calories and take in less calories than you burn you'll lose your belly fat. But everytime you try that advice, after a few successful weeks of losing weight you hit a wall, the pounds just stop coming off, and you're left stuck there with pretty much the same stubborn belly fat that you started with. If this sounds like you and you've been dieting and working out hard but you're still struggling to lose that stubborn belly fat I have 5 big tips that can really help. And all I want you to do, if these tips help you out, which they will is click that subscribe button and hit that bell icon. Let's start with one of the biggest mistakes I see which is not factoring in your changing metabolic rate. Since there's no way around the fact that your belly fat will be one of the last spots to go, you have to keep your body burning fat for long enough to see the inches coming off your waist. So most people will say, Easy I'll just cut my calories by 500 per day and the belly fat will be gone in a few weeks. However, they're making the mistake of thinking that their metabolism is going to stay the same week after week, which it's not due to a process known as adaptive thermogensis which is essentially the slowing down of your metabolism to make up for the decreased amount of calories that you're taking in. This happens independent of muscle loss so you don't have to lose any muscle and you really don't need to lose all that much weight for this to happen. And the simple bottom line is If you're eating 500 fewer calories per day, but your body is also burning 500 fewer calories per day, you might as well not be dieting at all to begin with. So I'm gonna tell you exactly how to fix this problem. Studies show that a calorie cycling diet will not slow your metabolism the way that a more traditional calorie restriction diet would, and cycling happens to also be a lot easier to stick to. Especially when done for longer periods of time. You can cycle your calories a number of ways. But out of all of the methods if you're stuck at a plateau your best bet might be to do what's known as a Matador Intermittent diet plan. With the Matador diet plan you would first apply a more aggressive reduction in calories for 2 weeks. A normal reduction is around 20% from maintenance, so for a more aggressive...
adaptive thermogenesis” creates the ideal situation for weight regain and is operant in both lean and obese individuals attempting to sustain reduced body weights."
Adaptive thermogenesis study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
Your metabolism doesn't slow as much with a calorie cycling diet:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018593/figure/F2/
Matador Study: 2 weeks on/ 2 weeks off is better than continuous calorie restriction
https://www.ncbi.nlm.nih.gov/pubmed/28925405
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803575/figure/fig1/
No one dietary strategy is better than others (low fat vs low carb)
https://www.ncbi.nlm.nih.gov/pubmed/29466592
Concurrent Training Effect: Weight training and cardio results in less lower body strength than just weight training alone:
https://www.ncbi.nlm.nih.gov/pubmed/19387377
Concurrent Training Effect: Circuit training alone produce better strength gains than when resistance training and endurance training were combined:
https://www.ncbi.nlm.nih.gov/pubmed/18545210
Concurrent Training Effect: Cardio in combination with weight training limits explosive strength gains:
https://www.ncbi.nlm.nih.gov/pubmed/12627304
Building Muscle is highly dependent on the akt/mtor pathway:
https://www.ncbi.nlm.nih.gov/pubmed/23517348
Cardio Ampk pathway inhibits akt/mtor - which may inhibt strength gains if both endurance and strength training activities are combined:
https://www.ncbi.nlm.nih.gov/pubmed/17095931
Doing too much cardio with strength training also leads to less explosive power, reduction in motor unit recruitment, chronic depletion of glycogen, and site specific skeletal muscle transformations:
https://www.ncbi.nlm.nih.gov/pubmed/21425890
Fast-twitch fibers "type II" have a much greater potential for growth than slow-twitch fibers "Type I":
https://www.ncbi.nlm.nih.gov/pubmed/11454977
Increasing mechanical tension increases muscle size:
https://www.ncbi.nlm.nih.gov/pubmed/15335243
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Without doubt, Rebel Wilson’s Year of Health has been quite exceptional. The Australian performer has experienced a journey towards making her health and well being a priority. She dropped pounds and embraced healthier methods to live; this way she won over the global audience. Let us therefore explore her amazing weight loss story and how it has affected her life.
Embracing a Healthier Lifestyle
Rebel Wilson’s transition into a healthier lifestyle began with one simple decision – to make herself healthy as opposed to indulging in unhealthy food habits. This involved deciding to exercise more regularly and consume good food while also making better choices that would improve her overall health. It meant leaving behind bad habits and adopting new ones that would help the actress lose some weight. Having added more fruits, vegetables, lean proteins, and whole grains to her diet, Rebel Wilson was able to provide her body with enough nourishment for its normal functioning.
Also, Rebel Wilson prioritized working out every day as part of her daily routine. She tried different exercise routines such as intensive interval training (IIT), Pilates and powerlifting which helped in challenging her body hence building strength as well as endurance level. So Rebel Wilson decided not only to remain consistent but also push further than she thought so as she changed almost everything about herself physically including being slimmed.
However, getting into a healthier lifestyles for Rebel was not only about physical changes but also emotional growths. To care for herself mentally and emotionally; she resorted to journaling, meditation or even taking nature walks among other acts of self-care that are nurturing in nature By looking at all aspects of health holistically; both mental/emotional factors can be identified too which may have hampered the actress from losing extra weights.
Overcoming Challenges
As it is for any trip however; there were challenges during Rebel’s Year of Health too Nevertheless; despite achieving lots of major milestones she had many setbacks, doubts or temptations of quitting along the way. But it is her persistence and attitude towards overcoming situations that make Rebel different from other individuals in similar circumstances. There were instances where she faced difficulty breaking through weight plateaus, facing conflicts with the tight schedule leading to failure following her plan or even being affected by negative self talk which sometimes made her not believe in herself anymore but she fought all these to the end and became stronger.
One of Rebel Wilson’s biggest challenges was learning how to shut up her inner voice and embrace self-love and acceptance. The Hollywood star has been body shamed and scrutinized given that she is a well-known public figure; however, this actress decided not to allow others’ opinions determine her worthiness instead of that she loved herself for who she was inside as well as outside, celebrating every win achieved in weight loss process. By practicing self-compassion and reminding herself of her worth, Rebel Wilson was able to overcome the mental hurdles that threatened to hold her back.
An additional test she had was how to find balance in her life, considering that she is engaged in a demanding enterprise and her schedule is tight. However, Rebel Wilson knew that a genuine success means finding a harmony in all areas of our lives with respect to our bodies, minds, souls and emotions. By setting limits, sharing responsibilities and finding some time for herself Rebel Wilson managed to maintain the equality necessary for one person to have an enjoyable life.
Celebrating Success
During this Year of Health, Rebel Wilson has been successful enough when it comes to losing weight. It is not only about pounds which she lost or changed figure; it is also more about inner self-confidence and strength gained. She set goals and kept them up-to-date as well as never stopped believing in herself thus becoming an example worth following on the way towards healthiness.
However, the most noteworthy triumph of Wilson’s transformation process relates to her emotional wellbeing and mental state; by giving preference to nurturing activities (taking care of oneself), self-appreciation (loving oneself) and self-understanding (accepting one’s true personality), she eventually discovered her own value irrespective of size or shape. As a result of this extra bit of confidence gotten from these convictions, Rebel Wilson does not hesitate but moves forward with her life honestly without caring about anyone else.
She serves as a reminder that true transformation starts within us as far as weight loss journey goes on. Not only did she change her body through prioritizing health, fitness and wellness but also transformed his whole soul. Her Year Of Health speaks for itself by highlighting resilience against harsh conditions, determination despite challenges encountered plus self-adoration which can also be cultivated by each one among us so that we could be better individuals throughout our lifetime endeavors.
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