Welcome to 2nd article on, how to lose weight and belly fat, with the help of science part 1 we were looking at dietary advice. If didn't read the first part then read here please. In part 2 we're looking at simple exercises that everyone can do at home to help shrink those waistlines and if we do merge the two 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 article 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.
I explained in my last article 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 the fat around your abdomen and internal fat the fat around our organs known as visceral fat now we know that high amounts of visceral fat put 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 centimetres 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 plankinstead 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 30seconds 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 sit ups 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 aim to do this or build your way up to it we're already halfway there so nextup we have the knee high crunches so lay on their 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 greatI 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 bitmore 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 solay 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 1kilogram 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 muscletone 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 linkup here and in the my article below for you if you haven't seen that article and remember if you do do the diet correctly you can expect to lose 0.5 to 1 kg every single week which is amazing right but here's some evenbetter 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 my article 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 my article 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 thout 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 article for the MHRA not long ago and I will leave a link uphere and in the my article below for you so Please check it out.
I really hope my tips helped you in this week's article please let us know how you get on leaving a comment below and if you have any of your own tips anyof your own advice please leave a comment below too because I'd love to read it and I'm sure everyone reading this article 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'mgonna tell you right now.
I've been having a really bad film day todayI'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 dietand as I explained in my last article you see fat it's not just the pinch that wecan 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 read hit me up love to work with you and have an agent Ian Plummer you can do all the dealings hey guys thanks for reading this week's article make sure to click that like follow or subscribe button now to stay up to date with new weekly articles
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