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5 Best high-intensity ab exercises to burn belly fat and rev-up your metabolism, leaving you burning more calories and fat long after your ab workout.
For more on best ab workouts to melt your muffin top and slim down your waistline, grab the 6 Minute Daily Workouts for a collection of high intensity full-body workouts with belly flattening exercises that burn belly fat. http://shop.fitwirr.com/item/relieve-your-back-pain
This ab workout contains the 5 of the best exercises to flatten your stomach, lower abs, and obliques (A.K.A love handles). These flat stomach exercises will help you tighten up your midsection and strengthen your entire core. End results? A leaner and stronger core.
For best ab flattening results, perform each exercise in the video for 30-60 seconds. After performing all 5 exercises, rest 2 minutes and repeat to complete 2-3 rounds. Do this ab routine 2-3 days per week.
Perform the following exercises:
Exercise #1: Plank Hold: 30 seconds
Exercises #2: Bicycle crunch: 30 seconds
Exercise #3: Plank Knee to Elbow: 30 Seconds
Exercise #4: Reverse Crunch: 30 Seconds
Exercise #5: Mountain Climbers: 30 Seconds
For more tips on exercises and workouts, visit fitwirr.com
http://www.fitwirr.com/workout/plan/best-ab-workouts/
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Can we build muscle without bulking? No, right? If you want to build muscle, you gotta bulk, right? I mean that’s what all the biggest guys in the gym seem to be doing. But bulking can actually be the WRONG way to build muscle for most people. Today I’ll share why that is and how you can build muscle without bulking up. Get ready for some of the best bulking tips you’ve ever seen. Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group: https://quiz.builtwithscience.com/ Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 It was long believed that the only way for your body to get enough energy for the costly process of muscle growth was by being in a calorie surplus, aka “bulking”. However, the downside is that you put on a lot of fat in the process. I recently spoke with Dr. Eric Helms, and asked him if he thought bulking is the best way to build muscle. He said it depends upon who you are. If you are relatively new to lifting and you are within what we would call normative ranges of body fat, potentially it is. When I started lifting, my first bulk worked extremely well. But after that, I noticed my bulks became less and less effective. This got me thinking: is overeating really the only way to build muscle? Could we turn the excess fat on our bodies into muscle instead? Turns out, research shows you don’t need to be in a calorie surplus to build muscle. Dr. Eric Helms agrees that body recomposition is attainable. However, a disclaimer: is body recomp as efficient as an intermediate or advanced lifter being in a small surplus? Probably not. But it is one way, another approach that might fit someone better if they're already higher in body fat than they would like to be. Now does all this research mean bulking is useless? What if you’re not worried about fat loss and simply want to maximize growth? Well, if you're starting at an already high body fat percentage, it's totally fine to go into a surplus and put on muscle, just be aware that it's going to come with more body fat gain. And if you’re already close to where you're comfortable with the way you look, you might want to consider taking an approach where you're eating at maintenance or you're trying to lean gain (build muscle without bulking up), or you might decide to cut first before then eventually bulking. Now, some crucial bulking tips. It’s mostly beginners that benefit from bulking because they have the highest sensitivity to muscle growth. Bulking becomes less effective over time. That said, another “population” that benefits from traditional bulking would be Sam Salek and professional bodybuilders who take performance-enhancing drugs. Theoretically, when you're using anabolics, your ceiling goes up. This brings us back to the reality that for a natural lifter past the beginner stage, muscle growth is very slow. If you try to rush it, you’ll just gain more fat rather than muscle. You need to scale your diet based on your experience level and how sensitive you are to muscle growth. This brings us to the next question: how many calories should you be eating to build muscle while minimizing fat? If you’re a beginner, eat a daily calorie surplus of around 400-500 calories. Once you start to notice that it seems like it's mostly just fat coming on, you want to cut that calorie surplus probably in half roughly, and then just focus on progress in the gym. Try to gain just 1% of your body weight per month by using a small surplus of just 200 to 300 calories. Then, once you get into the advanced stage and are near your genetic ceiling of muscle growth, that’s when you dial it back even further by using a very small surplus. That said, unless you’re super analytical or really dedicated to your fitness goals, I’ll admit tracking all this stuff can get overwhelming especially if you’re trying to nail down a really small surplus. If this sounds like you then don’t worry about tracking anything. Just focus on eating lots of protein, healthy whole foods, and use your strength and your body weight to determine if you’re eating the right amount. If after a month you step on the scale and you’ve gained 10 lbs, then you know you gotta dial it back. On the other hand, if you lost weight and haven’t been getting stronger in the gym, then that’s a sign you gotta eat a bit more. Alright. To summarize, can we build muscle without bulking? Yes. But should you? It depends on where you’re at. For those who aren’t crazy lean and want to lose fat while building muscle, then eat just enough calories to maintain your weight or at a small deficit to lose no more than half a pound a week. Just keep in mind this approach can become less effective as you get more experienced. On the other end, for those who are less interested in losing fat and want to maximize muscle growth, use the bulking and “gaintaining” guidelines I presented earlier.
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here's an old news report about a new technique to remove fat without surgery altho now i think they can remove cellulite too
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Are you having difficulty losing weight? This case study walk through shows you an example of a hypothyroid patient who was found to have multiple hormone imbalances that were leading to weight loss resistance. After treating her multiple hormone imbalances like thyroid resistance, insulin resistance and low testosterone she was finally able to lose almost 40 pounds over 3 months. This is her story: By the time she came to see me she was already on natural desiccated thyroid but still having symptoms. Despite that her TSH was still elevated. She was unable to lose weight, she had lots of fatigue and she was dealing with insomnia. She had tried everything to lose weight including a lap band surgery and was able to lose some weight initially but gained it all back over time. After evaluating her lab work she was found to have: 1. Hypothyroidism with hashimoto's 2. Insulin resistance 3. Active inflammation with a component of autoimmunity 4. Low testosterone After undergoing treatment with Victoza, Testosterone, WP thyroid hormone and LDN she was able to lose a significant amount of weight over 3 months. Victoza is a powerful medication that can help patients who have leptin resistance, PCOS, insulin resistance (even those who are not diabetic) and metabolic damage from recurrent dieting. Victoza and other GLP-1 agonists work by sensitizing the body to insulin, lowering glucagon levels, sensitizing the body to leptin levels. Studies have shown patients with PCOS, insulin resistance, and leptin resistance may benefit by using it. In this video I talk about all of the various patient populations who can benefit from using Victoza and how to use it appropriately for the weight loss that you see in this case study. Using Victoza by itself generally will NOT lead to significant weight loss, but if used in conjunction with hormones, thyroid, and nutrients it can be very powerful. I also go over a list of common side effects and how to use Victoza appropriately. Including injection sites and dosages required. More information in the video and the full blog post can be found here: https://www.restartmed.com/victoza-weight-loss/ Download my free thyroid resources here (including hypothyroid symptoms checklist, the complete list of thyroid lab tests + optimal ranges, foods you should avoid if you have thyroid disease, and more): https://www.restartmed.com/start-here/ Recommended thyroid supplements to enhance thyroid function: - Supplements that everyone with hypothyroidism needs: https://bit.ly/3tekPej - Supplement bundle to help reverse Hashimoto's: https://bit.ly/3gSY9eJ - Supplements for those without a thyroid and for those after RAI: https://bit.ly/3tb36nZ - Supplements for active hyperthyroidism: https://bit.ly/3t70yHo See ALL of my specialized supplements including protein powders, thyroid supplements, and weight loss products here: https://www.restartmed.com/shop/ Want more from my blog? I have more than 400+ well-researched blog posts on thyroid management, hormone balancing, weight loss, and more. See all blog posts here: https://www.restartmed.com/blog/ Prefer to listen via podcast? Download all of my podcast episodes here: https://apple.co/3kNYTCS Disclaimer: Dr. Westin Childs received his Doctor of Osteopathic Medicine from Rocky Vista University College of Osteopathic medicine in 2013. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Childs is no longer practicing medicine and does not hold an active medical license so he can focus on helping people through videos, blog posts, research, and supplement formulation. To read more about why he is no longer licensed please see this page: https://www.restartmed.com/what-happened-to-my-medical-license/ This video is for general informational, educational, and entertainment purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Childs and you. You should not make any changes to your medications or health regimens without first consulting a physician. If you have any questions please consult with your current primary care provider. Restart Medical LLC and Dr. Westin Childs are not liable or responsible for any advice, course of treatment, diagnosis, or any other information, services, or product you obtain through this website or video. #thyroid #hypothyroidism #hashimoto's
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