We are replaying one of our most popular episodes for you this week!

Six-pack abs are what most people think of when they think fitness goals, but how hard is it really to get that washboard stomach and lose the stubborn belly fat? Brian and Amy bust the most common myths around losing belly fat and talk about the incredible results that Exercise Coach clients can get, including reducing their belly fat, by joining the Metabolic Comeback Challenge.

• A common goal for many people is to lose weight, specifically belly fat. There are two motivations that drive this goal, the first is achieving an improvement to their figure and the second is that excess belly fat is an indication that their health is not improving.
• Belly fat, also known as central adiposity, is a health issue and a real risk factor. One study showed that each 10cm increase in belly fat in women increased their risk of death from any cause by 8%, for men it was 12%.
• We know that belly fat is linked to insulin resistance and systemic inflammation, and those things working together worsen overall health. Belly fat is both a sign and a symptom of those problems.
• Before we learn the best ways to lose belly fat, we need to learn what doesn't work. For example, the myth of spot reduction where you exercise particular areas of the body to lose body fat in those areas, is not how it works.
• The truth is the first area that you put on fat will be the last area you lose it. For men, that's often the abdomen, and for women, that's usually the hips and thighs. Doing exercises to shrink your stomach is not going to change this reality.
• When people start to lose body fat, they will notice the results in reverse.
• In order to actually lose belly fat, you have to combine whole effort exercise with whole food nutrition. It has nothing to do with crunches or sit ups, or even cardio.
• Combining strength training with sensible whole food nutrition is the best approach to losing belly fat because it results in focused weight loss, where you are only losing body fat instead of both fat and muscle at the same time. This also translates into the best shape for your body as well.
• At the Exercise Coach, we see people losing significant amounts of body fat, typically 5%, from a focused program of 30 days of whole effort exercise and whole food nutrition.
• The first 5% of weight loss that people experience in an exercise program delivers the majority of the metabolic benefits. Within one or two months, nearly everyone can experience results that are life-changing from a health standpoint.
• Most people will see belly fat reduction within the first 30 days of the Metabolic Comeback Challenge. Seeing a flattening of the stomach will depend on the starting point of each individual but the important thing to keep in mind is the progress you're making.
• You need to persevere in order to see those results. It may be that you just need to put in another 30 to 60 days to lose that belly fat and reach your body composition goals.
• It doesn't take exercising everyday or joint-punishing cardio to transform your body and hormonal health. Smart strength training and whole food nutrition is all you need to fundamentally change your life.

Link:

exercisecoach.com

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