Welcome to episode two of how to loseweight and belly fat with the help of
science part 1 we were looking atdietary advice part 2 we're looking at
simple exercises that everyone can do athome to help shrink those waist lines
and if we do merge the two together whatthe result should be pretty incredible
now whether you come from the firstepisode of how to lose weight or you've
just searched for exercises and youclicked on this video I'm really happy
that you're here because you've decidedthat you want to make a change you've
decided that you want to be healthierand you have decided that you want the
health benefits and as I explained in mylast video you see fat it's not just
the inch that we can pinch you seethat's known as subcutaneous fat but the
real dangerous fat is a fat around ourabdomen and internal fat the fat around
our organs known as visceral fat now weknow that high amounts of visceral fat
puts us at risk of heart diseaseit puts us at risk of type 2 diabetes and
in women it's even being found to putyou at higher risk of breast cancer so
that's the intro done next up let'slearn the six exercises from the study
done in Oxford you need to aim to dothem four times a week on alternating
days they're very easy to do they don'ttake too long that anyone can do them at
home if you do them properly you canexpect to lose about two centimeters
from your waistline in just six weeksand this is without any diet change so
let's learn the exercises and afterwardswe're gonna look at the science behind
them and how it all works so let's beginwith the single forearm plank place your
forearms on the ground with the elbowsaligned below the shoulders and arms
parallel to the body and hold this for20 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 directlyunder 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 studywhich is the basic sit-up so sit on the
floor bend your knees keep them togetherand keep your hands on your chest or on
your temples while doing the situpsplease avoid putting your hands behind
your head while doing the sit-up and forall exercises in the study the
participants did three sets of ten soaim 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 theor bend your knees and keep your legs
raised and aim to touch the knees withyour elbows keep your hands by the side
of your head and squeeze the stomachwhen 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 andit's the basic crunch so lay on the
floor bend your knees and place yourhands by the side of your head
now slowly contract your abs bringingyour shoulder blades off the floor you
need to make sure you're lifting yourshoulder 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 oralternate however this is optional the
only difference is that you keep yourlegs straight in the air and touch the
toes once again you need to make sureyou're lifting your shoulder off the
floor for this exercise to be effectivenext up we have the sit-up and twist so
it's the same movement as a sit-up wedid earlier but at the top rotate the
body as shown make sure to alternatesides each time to ensure you work out
both sides if you struggle with this orthe situps anchoring the feet will help
to begin with and finally it's time forthe dorsal raises also known as the
Superman the aim of this exercise is towork the lower back muscles after
completing the abdominal exercises solay facedown on the floor
stretch your arms and legs and slowlyraise your chest and legs off the floor
while squeezing the lower back thenslowly lower them back to the floor
again and to do this for 3 sets of 10 sothat's the exercises done and please
remember if you do them correctly youcan expect to lose at least 2
centimeters off your waistline in sixweeks which is great but there was also
definitely not as good as the dietcontrol 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 theirwaistline and this is because the
participants who only did the abdominalexercise 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 byimproving the muscle tone their body is
able to hold the fat in better so whatthat means is you're not actually lose
fat but your body is holding the fat inbetter so it's improving the appearance
of the waistline hence the twocentimeter reduction which is why it's
super important that you're not justfixated on doing abdominal crunches to
lose weight or belly fat yes we knowthat from the study after six weeks
doing those abdominal crunches did workthere was a two centimeter reduction but
for maximum impact you need to be makingthose dietary changes that I explained
in episode one and I will leave a linkup here and in the description below for
you if you haven't seen that video andremember if you do do the diet correctly
you can expect to lose 0.5 to1kg every single week which is
amazing right but here's some evenbetter news the study also showed after
six weeks the individuals reduce theirvisceral fat remember visceral fat we
spoke about it right at the start thedangerous fat that increases your risk
of many different health conditionswell the individuals had a reduction in
their visceral fat of about 14% which isamazing they also had a reduction in
their cholesterol they also have thereduction in their blood pressure and
after six weeks their waistline reducedby five centimeters which again
incredible now just for one secondimagine if you do the diet changes from
episode 1 and mix them with theexercises that we've learnt today those
results they should be pretty incredibleand also please don't forget as adults
we need to be exercising regularly sowhat does this mean well we need to be
doing 150 minutes of moderate intensityexercise per week or 75 minutes of
vigorous intensity exercise per weekthat's what more information about this
I will leave more info in thedescription below for you and also your
abdominal exercises will contribute tothis as well depending on its level of
intensity and then what we're gettingany diet it's always a good idea to
check your weight status first becauseyou might already be at a healthy weight
so you might not need to lose any weight nowthe easiest way to check this is to use
a BMI calculator I'll leave a link toone in the description below for you all
you do is enter your height your weightand your gender and it calculates it and
tells your weight status easy as thatplease also remember I know that
unlicensed diet pills can seem like aquick-fix solution but please remember
this the contents are unknown unprovenand untested and because of this two and
three people have reported serious sideeffects so please stay safe stay away
from them if you'd like more informationon it I did make a video for the MHRA
not long ago and I will leave a link uphere and in the description below for
you so please check out I really hope mytips helped you in this week's video
please let us know how you get on byleaving 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 toread it and I'm sure everyone watching
this video would look to read it tooalways remember you're awesome and I'll
see you next week to lose two centimetersin waist sign and this waist sign
sometimes the click doesn't work it's likestarting a motor there see sometimes the
moisture content just isn't right inthe 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 wasreally difficult to be honest and this
coffee that Alex has made me has broughtme back to life I just did the most
amazing scene honestly this scene I justdid about merging the exercise and the
diet and the facts about the dietand as I explained in my last video 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 wasthere was some real positivity and
emotional stuff flying about so tell mewhat you thought of that scene Nadia
maybe put a timestamp or somethinglike that so the viewers can scroll back
to it and tell us what they thought andthis is any like big-time directors you
know Scorsese if you watch YouTube hitme up love to work with you and have an
agent Ian Plummer you can do all thedealings hey guys thanks for watching
this week's video make sure to clickthat like follow or subscribe button now
to stay up to date with new weeklyvideos
Lose weight. This video is on exercises to lose belly fat, exercises to lose weight, lose belly fat and weight loss exercises. This weeks video is a two part episode on how to lose belly fat and weight. This episode will be focusing on exercises anyone can do at home to lose weight and belly fat, the first episode was on dietary advice. I've received a lot of messages and comments to make a video on this topic and now it's finally ready. I really hope my tips help you and always remember you’re awesome! WHAT IS BELLY FAT: You see the problem is that fat, isn’t just the inch you can pinch known as subcutaneous fat the real danger is the fat that’s in your abdomen and surrounding your internal organs known as visceral fat. Studies have shown visceral fat puts us at higher risk of heart disease, type 2 diabetes and in women it’s even shown to increase the risk of breast cancer. THE SCIENCE BEHIND THESE EXERCISES AND WEIGHT LOSS: If done correctly after 6 weeks the study showed a loss of just over 2cm around the waist of the participants which is great and you can do this without any diet change and see a difference. Now these results are good but they’re definitely not as good as the diet change group which I spoke about in the first part of this video who lost 1kg a week and 5cm around the waist after 6 weeks. And this because the participants who only did the abdominal exercises so no diet change only really improved their muscle tone. Now you might be thinking but Abraham what do you mean by that? Well we know by increasing your muscle tone your essentially holding fat in with muscle so they haven’t reduced the fat around the waist but it does give a thinner appearance hence the 2cm reduction. Which is why it’s important not be fixated on just doing abdominal crunches to try and lose weight or belly fat. Yes these exercises have been shown to give a 2cm reduction in waste size after 6 weeks. But you also really need to make those dietary changes as explained in part one of this video for maximum impact. If you do the diet correctly you should expect to lose 0.5 to 1kg every week which is great but here’s the best part after 6 weeks the study showed that each individual also reduced their dangerous visceral fat by 14% and they reduced their cholesterol, blood pressure and had a 5cm reduction in their waistline and that’s without any exercise so just imagine the results if you merge these abdominal exercise and diet change. PART ONE OF THIS VIDEO: As explained this is a two part video this episode will be focusing on exercises that anyone can do at home to help lose belly fat. The first episode was on dietary advice and can be found at the following link: https://www.youtube.com/watch?v=XalfukLpqEM BMI CALCULATOR: Before beginning any diet it’s definitely worth checking if you actually need to lose weight as you may already be at a healthy weight and the easiest way to do this is to check your BMI at the following link: https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/ MHRA DIET PILLS VIDEO: In this video I had teamed up with The Medicines and Healthcare products Regulatory Agency (MHRA) who regulate all medicines in the UK. Our aim in this video, was to warn people about the dangers of buying potentially life threatening diet pills from illegal online suppliers. Almost 2 in 3 people suffered unpleasant side effects after taking dangerous online slimming pills, these included bleeding that wouldn’t stop, heart attacks, strokes and hallucinations! For more information and guidance watch the video: https://www.youtube.com/watch?v=tU96dg9al4Q Want to see more videos about everything health and pharmacy? Let me know in the comments below. Subscribe for new videos ▶https://www.youtube.com/c/AbrahamThePharmacist LET'S CONNECT: http://instagram.com/AbrahamThePharmacist https://twitter.com/AbrahamThePharm http://facebook.com/AbrahamThePharmacist https://www.linkedin.com/in/AbrahamThePharmacist https://www.AbrahamThePharmacist.com https://www.youtube.com/c/AbrahamThePharmacist ABOUT ME: Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every Week - Monday 4PM(GMT). I'm a prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy. DISCLAIMER: This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.