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so you're finally ready to do what it
takes to lose that stubborn belly fat of
yours and I'm here to help you first
though let's determine how long it will
take you to do so what I want you to do
is first find out which one of these six
photos best represents your current body
fat percentage and where you're at right
now now in order to successfully strip
off that stubborn belly fat you're going
to have to get down to ideally around
10% body fat or so by using what we know
is the optimal rate of fat loss to shoot
for we can get a rough estimate shown
here of how long this process will take
you to do based on where you're at right
now and assuming that you stay
consistent with the right approach week
after week now for a lot of you this may
come as a surprise and is likely a lot
longer than what you expected because
most of us and myself included obviously
want to lose that stubborn belly fat as
soon as possible
but what most people are unaware of is
that there's actually a physiological
catch with belly fat that explains why
it's so hard to lose when compared to
other areas and explains why you may not
be seeing any actual improvement in your
belly fat despite your efforts and this
has to do with two main reasons with the
first and primary reason being that when
compared to other areas of your body
stubborn areas like your belly fat
actually consists of a greater amount of
a certain type of fat cell that's very
resistant to mobilization and a lot more
difficult to burn off and secondly the
subcutaneous fat covering your abdominal
area also received significantly less
blood flow than other parts of your body
do and this makes things more difficult
because the less blood flow an area of
your body receives the more difficult it
becomes to mobilize and burn off the fat
from that area and these two reasons are
why your belly fat is so difficult to
lose and it's why certain areas of your
body like your face your chest and your
arms are gonna tone up quickly while
more stubborn areas like your belly fat
just seems to remain unchanged the good
news however is that losing your belly
fat is not impossible it's just that
most people screw up the process before
fat loss can even reach that region but
today I'll clear it all up for you with
a three-step protocol that you can use
to both lose that stubborn belly fat
good and potentially speed up a process
at which you lose fat from that region
and the first step is something that
most of you are probably familiar with
but it's hands-down gonna be the most
important step because in order to lose
fat from anywhere you need to be in a
calorie deficit and your belly fat is no
different as its governed by the same
principle and there's no break in the
law of physics here so to start out you
need to be eating at a calorie deficit
and combining this with a regular
weightlifting for the best results and
help you out with this I've compiled
basically a starter kit of my past
videos in the description box down below
of how to set up your calorie deficit as
well as links to my free workouts and
you can get started with and used right
away now while though this is what's
going to set up a foundation to enable
you to burn off fat in the first place
your belly fat in particular is where
things get a little trickier and is
where the next two steps become crucial
so the next step has to do with actually
mobilizing your belly fat such it you
can start losing fat from that area but
the only way to do this and is where
most people fail with the process is by
adhering to step 1 a calorie deficit for
long enough until fat loss starts to
finally come off from your belly because
remember your body is gonna prioritize
losing fat in other areas like your
chest your arms and your face before it
eventually moves on to your belly fat
since these other areas are much easier
for your body to burn off and use for
energy sadly though what happens with
most people is they'll implement step 1
but then after a month or two of this
they see no discernible change in their
belly fat and as a result that's had to
try a new diet for example or just quit
altogether since it doesn't seem to be
working for them but the reality is that
they haven't stuck to the plan long
enough for the fat loss to even have a
chance of reaching their belly fat in
the first place take a look at Dillon
here for example who's a member of one
of my build science programs as you can
see he was able to successfully lean
down and strip off a lot of his initial
belly fat but let's take a closer look
at his start and his month 2 photo for
example so imagine if after two months
you were to look at these two photos of
yourself you probably saved yourself
that your belly fat hasn't really
changed at all the plan
just isn't really working and you likely
quit altogether as a result but we have
to realize is that although there may
not have been much change in Dylan's
belly fat if you look closely at other
regions like his chest his arms and his
face you can clearly see fat loss
occurring in those areas and by Dylan
refusing to quit and instead sticking to
his plan just a little bit longer he was
finally able to see more and more of the
fat loss occurring from his belly but
how did he quit two months in based on
what he saw he would have never given
his body the opportunity to eventually
mobilize more and more of the stubborn
belly fat from his belly and drastically
transformed his physique as a result
meaning that you need to ride out the
calorie deficit for long enough such
that your body has stripped off enough
fat from other areas and now needs to
rely more on burning off your belly fat
for fuel and in fact what's really
interesting is that multiple papers have
indicated that there seems to be an
inverse relationship between your body
fat percentage and your abdominal blood
flow and as a result of this leaner
individuals actually exhibit
significantly greater blood flow to
their belly fat than less lean
individuals do simply meaning that as
you gradually strip off more and more
fat from other areas of your body and
get leaner your body will actually start
redirecting more and more blood flow to
your belly fat so that I can start
prioritizing and using that for energy
which is just more reason why you need
to ride out that calorie deficit for
long enough since the process of you
losing your belly fat is going to
naturally speed up every step of the way
as your body begins to prioritize that
area more and more a despite belly fat
being so stubborn there are a couple
things that you can try out to
potentially speed up the process first
you want to ensure that you regularly
performing ABS exercises and getting
stronger with them over time because
although we know based on a quick look
at the research that this isn't going to
directly reduce your belly fat what it
can do is actually build up your abs
such that they become more visible even
at a higher body fat percentage a 20-17
paper for example tested this and they
found that after 10 weeks of abdominal
training subjects were able to
significantly increase the thickness of
each portion of their abs which in
theory would mean that you just wouldn't
have to get as lean to get your six-pack
to really pop through that belly fat the
way you wanted to so what I'd recommend
is to simply incorporate various
weighted ABS exercises into your weekly
routine and overload them with the
weight over time just like you would any
other muscle in order to grow them and I
do have a video on this which I'm just
gonna link down below in addition to
this though a recent 2017 paper has
suggested that you can even take this a
step further and potentially spot reduce
fat from your belly the theory was that
since we know that fat mobilization is
decreased when there's poor blood flow
to that region what you can do is
exercise the muscles surrounding that
specific region to first increase the
blood flow there and then follow this up
with low intensity cardio which
predominantly uses fat for fuel to then
burn off the fat that's been mobilized
from that area so they put this theory
to test by having two groups perform
either an upper body workout or lower
body workout followed by thirty minutes
of low intensity cycling for three days
per week for 12 weeks what they found is
that although both groups ended up
losing the same amount of total fat the
upper body group lost significantly more
upper body fat and the opposite was true
for the lower body group now well though
this is yet to be replicated and was
done on a small sample size it was
nonetheless a very well run study and it
does indicate that spot reduction may
indeed be possible and in theory
applying this to your belly fat you
could for example perform an ab workout
to first increase the blood flow and the
fat mobilization from that region and
then follow that up with 30 minutes or
so of low intensity cardio to then
selectively burn off the fat that's been
mobilized oh and all I wouldn't get too
excited over this it does make for a
good experiment to at least try oh and
it does have some merit but at the end
of the day steps wanted to need to be
where you put most of your focus and
effort because it's been proven time and
time again in the literature and in my
experience that by applying those two
steps alone your stubborn belly fat will
eventually be mobilized and burn off so
put your focus there and then you step 3
once you have that down to potentially
speed up the process and for a step by
step program that puts this all together
for you such a you know exactly how to
train and what to eat
week after week to lean down and strip
off fat as quickly as possible
just like Dillon and several other
members have done with their build with
science programs and simply head on over
to build with science calm and take the
analysis quiz to discover what program
is best for you and your specific
situation anyways guys I hope you
enjoyed this one please show your
support by giving the video a like leave
any comment down below this is what
you'd like to see me cover next
so its grab it to the channel and
turning on notifications for the channel
as well as this all really does help me
out thank you all so much for the
continued support I really do appreciate
it and I'll see you next time
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