00:46 individuals seem to be less inclined to
00:48 store fat around their abdomen most
00:50 people's genetics prioritize abdominal
00:52 fat loss last now having your genetics
00:55 stacked against you may seem problematic
00:57 if you're looking to develop a slim or
00:59 lean looking abdomen but there is a
01:01 solution as long as you create a calorie
01:04 deficit and continue to burn more
01:06 calories than you consume every day you
01:08 will continue to lose fat eventually if
01:10 maintained long enough you will lose
01:12 excess fat from all areas of your body
01:15 even if your genetics put your belly fat
01:17 at the back of the lime and although
01:19 your diet should be your main way of
01:20 creating a calorie deficit adding
01:23 additional exercise can help speed it up
01:25 and ensure that you're continuing to
01:27 lose fat even as your metabolism slows
01:30 down now you guys are smart and you're
01:32 probably already aware of this and may
01:34 have attempted to burn more calories and
01:36 shred belly fat faster by incorporating
01:38 things like running rowing cycling or
01:40 even hit workouts these forms of cardio
01:43 tend to burn calories very quickly
01:45 making them seem like a great way to
01:47 burn off belly fat over time for example
01:49 based on what's known as a compendium of
01:51 physical activities a regularly updated
01:54 database that outlines the calorie burn
01:56 for various exercises a 170 pound
01:59 individual compared to if they were
02:01 digested around can expect to burn
02:03 roughly an additional 12 calories per
02:05 minute when running at a moderate pace
02:07 of 6 miles per hour so 30 minute running
02:10 session would lead to a net total of
02:12 about 360 calories burned do that three
02:14 times a week for a year and that would
02:16 lead to an additional 56
02:19 and 160 calories burned and given that
02:21 back in 1958 researcher wishnovsky
02:24 discovered that losing one pound of fat
02:27 requires burning 3 500 calories more
02:29 than you consume then this routine would
02:32 amount to about 16 pounds of additional
02:34 fat loss per year now while this does
02:37 sound great on paper the truth is the
02:39 overwhelming majority of people can't
02:41 actually stick with traditional cardio
02:43 long enough for fat loss to reach
02:45 stubborn areas in fact even in studies
02:47 where subjects are assigned to cardio
02:49 sessions to do
02:50 dropout rates tend to be on average
02:52 almost 20 percent it's not that these
02:54 methods don't work because they do i've
02:56 personally used running and hit
02:58 regularly in the past to get me down to
03:00 very lean levels in fact i used to
03:02 believe that these intense cardio
03:04 sessions were the key to burn off
03:05 stubborn fat but they were brutal they
03:08 required a lot of willpower i got sore
03:10 from them and really impacted my energy
03:12 and i just dreaded doing them most of
03:14 the time and although i stuck it through
03:16 and eventually did get the six pack it
03:17 was after simply because i was burning a
03:20 lot of calories i just couldn't get
03:22 myself to continue these brewing
03:23 sessions especially outside of summer
03:25 time and eventually i had lost a lot of
03:27 the progress i've made now don't get me
03:29 wrong these forms of cardio they do
03:30 definitely have their place and some
03:32 people have no problem sticking to them
03:34 in fact i still do these intense
03:36 sessions once or twice a week for
03:37 conditioning but i no longer rely on
03:39 them as my main form of cardio to lose
03:41 fat and nor should most people because
03:44 if you want to lose your belly fat and
03:45 more importantly keep it off once it's
03:48 gone then you need something that you
03:49 can stick to for life what's the
03:51 solution
03:52 it's the easiest to maintain the lowest
03:54 stress lowest fatigue most versatile
03:56 form of cardio walk in
03:58 now i know what you're thinking walking
04:00 doesn't burn many calories and there is
04:02 no way i can walk my way to a six-pack
04:04 years back i would have said the exact
04:05 same thing but a 2021 meta-analysis
04:08 titled slow and steady or hard and fast
04:11 helps shed some light on the matter the
04:13 researchers analyzed a total of 54
04:15 studies to determine the effect that
04:17 different types of cardio had on fat
04:18 loss what they found is that intense
04:21 forms of cardio like hit or running
04:23 while time efficient didn't provide any
04:26 superior fat loss effect when compared
04:28 to longer yet less intense forms of
04:30 cardio such as walking which makes sense
04:32 it's simply a numbers game your body
04:34 doesn't care whether the calories you
04:36 burned were from some crazy intense
04:38 fasted cardio session or from plain old
04:40 walk-in what matters most is what you
04:42 can do consistently over time and if you
04:45 quench the numbers you'll actually find
04:47 that the calories burned from simply
04:48 walking can very quickly add up to a
04:51 meaningful amount for example using the
04:54 same exercise database we used earlier a
04:56 170 pound individual walking at a casual
04:59 three miles per hour can expect to burn
05:01 an additional 3.4 calories per minute
05:04 and roughly 200 calories per hour if for
05:06 three days per week you add in an extra
05:09 hour of walking that would amount to 600
05:12 additional calories burned per week over
05:14 the course of the year that's an
05:15 additional 31 200 calories burned which
05:18 would amount to about nine pounds of fat
05:20 loss and the math checks out in the
05:22 literature as well with one of the few
05:24 studies out there analyzing watkins
05:26 effect on fat loss finding that subjects
05:28 who simply added in two and a half hours
05:30 of brisk walking per week experienced an
05:33 additional 3.5 pounds of fat loss over
05:35 the course of 12 weeks now although
05:37 hours of walking may sound like a lot it
05:40 doesn't have to be all at once later in
05:41 this video i'm going to show you how to
05:43 incorporate this into your life
05:44 effortlessly but first just compare the
05:47 walk-in routine to the running routine
05:49 that i gave earlier yes the running
05:51 routine will burn more calories in less
05:53 time but be honest with yourself how
05:55 likely would you be to keep that up for
05:57 a whole year if you're like most people
05:59 and you go all out for two months but
06:01 then become inconsistent and give up
06:03 after that that's 16 pounds of
06:05 additional fat loss we calculated
06:06 becomes just a couple pounds nowhere
06:09 near enough fat for most people to even
06:11 come close to burning through their
06:13 excess belly fat this is why walking is
06:15 the number one exercise to lose belly
06:18 fat and is why it's now my main form of
06:20 cardio to get lean and stalin it's easy
06:22 to stick to
06:23 so now that i've hopefully convinced you
06:25 of the power of walking let's dive into
06:28 how you can easily start applying it to
06:30 lose fat
06:31 the first step is to determine an
06:33 average of how many steps you're
06:34 currently taking you can use a health
06:36 app on your iphone or use google fit if
06:39 you're on android after week see what
06:41 your daily average comes up to if you
06:43 already know this great i'd like to know
06:45 as well so do me a favor and comment
06:46 below how many steps you're currently
06:48 taking and if you have any tips that
06:49 helped you increase it or what obstacles
06:51 may be holding you back some of you
06:53 however might be surprised with how few
06:55 steps you're taking but this is a good
06:57 thing as it means that you have a big
06:59 opportunity to bump that up for example
07:02 here's one of our built with science
07:03 program members devin who recently hit a
07:05 plateau and simply bumped up his step
07:07 count up from 3 000 steps to around 8
07:10 000 to 10 000 per day and is back to
07:12 losing fat every single week especially
07:15 in his stubborn areas it's simple but it
07:17 works for most people though i wouldn't
07:19 recommend trying to jump all the way up
07:21 to something like 10 000 steps right
07:23 away instead set a realistic goal and
07:25 for example first aim to do an extra 2
07:27 000 steps a day given that the average
07:29 individual takes about 1200 steps during
07:32 10 minutes of walking all you have to do
07:34 is throw in two 10 minute walks into
07:36 your day to accomplish that once you're
07:38 consistent with that try bumping it up
07:40 by another 2000 steps and continue doing
07:43 this with the goal of consistently
07:44 getting at least 8 000 steps or even up
07:47 to 15 000 steps per day which seems to
07:49 be the range that provides the greatest
07:51 fat loss and health benefits the key
07:54 though is to make this fit your
07:55 lifestyle some tips i personally use are
07:58 to always choose a bar parking spot
08:00 take the longest way to the washroom do
08:02 10 minutes of incline wall kit after
08:04 each workout take 10 minute walks after
08:06 each meal
08:08 take the stairs instead of the elevator
08:09 whenever possible listen to podcasts
08:11 while walking and more and for those who
08:14 are busy in the office all day a study
08:15 that had subjects add just five minutes
08:18 of walking per hour into their office
08:20 day found that over the course of the
08:21 year it would amount to over nine pounds
08:24 of additional fat loss in this case you
08:26 can also try to aim for a higher step
08:28 count on the weekends to boost your
08:29 weekly average but trust me these little
08:31 things add up apply these tips and
08:33 you'll be surprised with just how much
08:35 they can increase your step count and
08:36 even more surprise once you notice the
08:38 fat slowly coming off
08:40 that said guys i want to emphasize that
08:42 walking or any form of cardio is only
08:45 effective for fat loss if it's used in
08:47 combination with the diet think about it
08:49 the calories you burn from a whole hour
08:51 of walking or 30 minute run is
08:53 equivalent to the calories in three
08:55 pieces of toast which you can consume in
08:57 literally a matter of seconds so use
08:59 your diet as a primary way to create a
09:01 calorie deficit and supplement it with
09:04 walk-in to help speed up the process and
09:06 if you need help with putting this all
09:07 together into an easy to follow
09:09 science-based workout and nutrition plan
09:12 that you can trust will work to help you
09:14 burn off stubborn fat and build lean
09:15 muscle then head on over to build with
09:17 science.com and take our analysis quiz
09:19 to find the best program for you i'd
09:21 also highly recommend that you give this
09:23 video a watch next which is going to
09:24 cover some tips on how to structure your
09:26 nutrition plan to help further speed up
09:28 the fat loss process thank you so much
09:30 for watching don't forget to subscribe
09:32 and see you next time
