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Can you REALLY train to lose belly fat? Expert personal trainer and bodybuilder reveals the truth behind targeted fat loss.
When it comes to weight loss, there's an overwhelming amount of misinformation out there — including the idea that you can spot reduce fat by exercising a specific body part or area. Our PT expert, Chris Broomhead, is here to cut through the noise and bust some of the most common myths surrounding fat loss.
Watch now for helpful, sustainable advice to support you with your weight loss journey.
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0:00
so you want to know how to lose belly
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fat fast
0:02
[Music]
0:06
let's get one thing straight you can't
0:08
spot reduce body fat from a certain area
0:10
especially your abs although people are
0:12
trying to tell you the idea of doing
0:14
certain ab exercises eating certain
0:16
foods or taking to certain supplements
0:18
they will not spot reduce fat from any
0:20
area especially abs
0:23
so let's talk about some of the myths
0:24
that surround fat loss
0:28
[Music]
0:31
so guys myth number one is that ab
0:33
exercises will help burn body fat and
0:36
help develop a six-pack and although
0:38
they will help you develop that six-pack
0:40
and gaining some core stability and
0:42
strength will help gain some abdominal
0:45
control and keep your stomach slightly
0:46
flatter it won't just necessarily burn
0:48
body fat from the area we can't do that
0:50
just with exercises in that area alone
0:53
yes if they developed we can see them at
0:56
a slightly higher percentage of body fat
0:58
and yes if you're leaning off your abs
0:59
will show regardless but that's the
1:01
point you have to be leaning off first
1:03
so if you're just looking to do loads
1:05
and loads of crunches
1:07
expecting to see your abs show it's not
1:09
going to happen unless your body fat is
1:10
very very low already so i would suggest
1:13
trying to lose body fat from your entire
1:14
body instead of just trying to target
1:17
abs with hours and hours of ab exercises
1:20
train everything evenly and create
1:23
an energy expenditure that's going to
1:25
help lose body fat from every area and
1:27
your abs will eventually show and like i
1:30
say the better develops the art as
1:32
muscles just like anything else they
1:34
will show much nicer when that body fat
1:36
does come down
1:38
and myth number two is that you will
1:39
need to avoid carbohydrates if you want
1:40
to burn body fat and although a
1:42
manipulation carbohydrate does have its
1:43
place when trying to drop some body fat
1:45
for most people i'd advise just to
1:48
reduce calories overall that could come
1:50
from a reduction in carbohydrates but
1:52
you have to remember that carbohydrates
1:54
are a main fuel source whilst training
1:56
so if you cut them too low your training
1:58
performance will suffer and then you'll
2:00
probably lose muscle because your
2:01
training performance will be sub-optimal
2:03
so the main thing to do is look to
2:05
reduce refined carbohydrates because you
2:08
often notice if you start having refined
2:10
sugars for example donuts and cakes and
2:13
sweets they often trigger a bit more of
2:15
a craving for more of the same foods and
2:17
if you're starting to eat real foods
2:19
single ingredient foods
2:21
rice potatoes pasta as your carbohydrate
2:24
sauce instead you'll often not get that
2:26
same desire to eat more and more and
2:28
more and those foods are going to fill
2:30
you up more so if you focus those
2:32
carbohydrates around training maybe
2:34
before and after that's going to fuel
2:36
your workouts and fuel your recovery and
2:38
you focus on creating a calorie deficit
2:40
overall through the day so try and move
2:42
as much as possible increase that step
2:44
count and generally increase your output
2:47
whilst decreasing your calories which
2:49
will help create a calorie deficit
2:50
thereby burning body fat through the
2:53
whole day
2:54
don't just look to the training window
2:55
to try and burn all your calories for
2:57
the day look at the day as a whole in
3:00
terms of fat loss and energy expenditure
3:02
when you're trying to reduce calories
3:04
and burn as much energy as possible
3:06
throughout the entire day
3:08
myth number three is that you need to
3:09
cut fat out of your diet to lose body
3:12
fat and there's this idea that if you
3:13
eat fat you're going to get fat and
3:15
that's not true people gain body fat
3:17
because they have a calorie surplus
3:18
obviously we're talking about calorie
3:20
deficit if you go the other way in a
3:21
calorie surplus and you're taking in
3:23
more calories than you burn then you'll
3:25
slowly start to gain fat it doesn't
3:27
matter what they're coming from whether
3:28
it's proteins carbs or fats if you're in
3:30
a surplus then you will store energy
3:33
because it has nowhere else to go you're
3:34
not burning off so you need excess
3:37
certain fats are still essential in our
3:39
diet that's why they're called essential
3:41
fats and they're needed for things like
3:43
hormonal production and digestion of
3:46
certain nutrients examples of these fats
3:48
would be things like olive oil nut
3:50
butters nuts avocados and oily fish so
3:55
if you eat in these kind of fats they
3:57
have a role in the body they're not
3:58
simply there to give you more calories
4:01
they actually are going to do things
4:02
when consumed in the right ratios and in
4:05
the right amounts each day
4:07
myth number four is that you just need
4:09
to do some cardio to burn body fat and
4:11
although cardio has its place
4:13
we often hear people saying just do a
4:14
bit of running to burn body fat if
4:16
you're not a runner definitely don't run
4:18
because it's such a high impact activity
4:20
that will probably cause more harm than
4:21
good
4:22
and as i've mentioned in some of the
4:24
previous myths if you're just trying to
4:26
burn all your energy expenditure whilst
4:28
in the gym on a piece of cardio kit
4:31
you're going to really struggle because
4:33
you can only burn so much in an hour and
4:35
if you're looking at the piece of cardio
4:36
kit in the gym for example
4:38
the calorie expenditure that's read on
4:40
there is often way off
4:42
so it may be overestimating it may be
4:45
underestimating but it's not accurate
4:47
anyway the main thing is trying to move
4:49
as much as you can through the day
4:51
if you want to burn additional calories
4:53
with doing some cardio that's fantastic
4:55
weight training also burns calories
4:57
classes burn calories and steps burn
5:00
calories just think about moving as much
5:02
as possible don't just focus on trying
5:04
to do everything through cardio because
5:06
you could absolutely kill yourself
5:08
and then go and eat additional calories
5:10
because you think you've burned more
5:11
than you have and you often end up not
5:14
burning the body fat that you actually
5:15
want to do
5:16
because you've overestimated how much
5:18
you could possibly do it an hour always
5:20
look for a full day and try and move as
5:22
much as you can through the full day see
5:24
every opportunity possible as an
5:26
opportunity for you to burn more
5:27
calories so whether that's parking
5:29
further away at the supermarket
5:31
or taking the stairs where you can just
5:33
something that will get you moving more
5:35
and changes your unhealthy habits of
5:37
little movement to healthy habits of a
5:40
lot of movement it's where a lot of
5:41
people go wrong because they're looking
5:43
at just doing cardio in the gym as their
5:45
primary means for burning body fat
5:48
so guys we've come to the end of our
5:49
video there are four myths to burn body
5:52
fat still remember that you can't spot
5:53
reduce from any area of your body
5:55
especially your abs you need sleep
5:57
carbohydrates you need to eat essential
5:58
fats and you don't just focus on cardio
6:01
when it comes to fat loss instead try
6:04
something sustainable the main thing
6:05
when it comes to training is that you
6:07
enjoy it so like i say if that's a step
6:09
count if that is cardio if that's
6:11
classes if it's just weight training do
6:14
what you enjoy because the fact is
6:15
you're needing to do this for a long
6:17
time
6:18
you can't get your goals in just a week
6:21
or two it's going to be a few months
6:22
maybe even longer so it needs to be
6:24
sustainable and something that's not
6:26
going to burn you out by for example
6:27
cutting your carbohydrates and doing two
6:30
classes a day
6:31
it's got to be something that fuels your
6:34
body keeps you going and you thoroughly
6:35
enjoy so you can stick to your goals
6:37
which you're going to be long-term not
6:39
just a short-term gratification of
6:42
dropping a few pounds because you've
6:44
dropped your carbohydrates and gone to
6:45
the gym for seven days in a row so guys
6:47
if you found this video useful please
6:49
give it a like and make sure you follow
6:51
us on my protein youtube channel for
6:53
more tips and tricks just like this
6:56
[Music]
7:04
you
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