The 3 Most Effective Ways To Lose Fat (Research Proven)

good day to you my friend this is Dr a  from the fit father project and the fit  mother project in today's video we're  going to cover three of the best  workouts for burning stubborn fat now  you probably want to lose some weight  you want to tone up certain areas of  your body maybe you have a lot of weight  to lose and if you're over 40 I need to  tell you that not all exercise is  created equal there are certain kinds of  workouts particularly workout number two  I'm going to show you in this video that  is flat out the most effective exercise  for you to do period but I ideally want  you to incorporate all three of these  types of workouts into your weekly  schedule let's get into the first one  right away the first best workout for  burning belly fat and stubborn fat is a  healthy diet paired with daily walking  seriously get this into your head you do  not need to do high intensity workouts  to lose fat this is supported by the  research there was a 12-week trial that  showed that people who walked 30 or 60  minutes per day lost pretty much  equivalent amounts of body fat and they  actually lost the visceral fat the deep  fat around your organ it creates  inflammation walking is amazing not just  for the fact that it does burn fat as  you're doing it but also improves your  mood it also gets your body into a less  stressed state which means you're going  to be less reactive to eating all kinds  of crappy Foods it gets you outside it  gets you breathing gets your  cardiovascular system going there's a  couple ways I recommend you walk one is  walk first thing in the morning after  you've had some water so a morning walk  get some sunshine and walk in a fasted  State the second time I recommend you  walk is after having a meal if you've  ever felt sluggish after having a big  meal like a big lunch or certainly a big  dinner what we found is actually walking  after that meal activates some of the  muscles in your legs to soak up some of  that glucose so you have better glucose  control you actually can improve your  energy levels and it improves digestion  so walking after meals is huge now there  was a big analysis from the American  College of sports medicine that looked  at all these different studies and what  they found for the purpose of losing fat  and overall health walking for around  150 to 250 minutes per week and this  roughly equates to around 30 minutes per  day so get it in as many ways as you can  obviously a good walk is great but even  sprinkling in little walks and moving  throughout the day is phenomenal now you  probably want to know about the exact  kind of workout I'm mentioning number  two so the most effective kind of fat  burning exercise for people over 40 is  the type of exercise called metabolic  resistance training we call it MRT we're  basically doing strength training  exercises in a circuit with very little  rest this is the best kinds of exercise  because you're getting the muscle  building and strength training effect we  know strength training is key but you're  also getting cardio you're getting fat  burning and these workouts only take on  the low side like 15 minutes up to maybe  45 minutes you do these once or twice a  week maybe three times you really want  to push the pace your metabolism is  constantly going to be revved up and you  can do them at home with a pair of  dumbbells so if right now you have a lot  of weight to lose and the idea of going  to a gym and having people stare at you  doesn't sound very fun then get yourself  a pair of dumbbells go into your  basement go into your garage and do  these workouts and I'm actually going to  show you one of these workouts right now  on camera we have a video here on  YouTube that's actually super popular  it's an MRT workout called 1010 burn I'm  going to link that full video in case  you want to get the long version of it  but I'm going to give you the condensed  version of it right now the first motion  we're going to do is a squat press this  is basically holding the weights up by  your collarbones you're doing a squat  down and as you reach the top you're  gonna do a shoulder press you can do 10  reps of those obviously if you're just  starting out use a light weight warm up  a little bit make sure your knees your  shoulders are doing okay but aim for 10  reps of this immediately after doing 10  reps of squat press you're going to put  the dumbbells down brace your core  squeeze your abs and you're going to do  rows 10 reps of a two arm dumbbell row  this is great because we just worked the  legs the core and shoulders now we're  working the back and the arms and you're  starting to get a little cardio effect  so that's 10 reps of the first exercise  10 reps of this row and now it's a it's  this workout's called 1010 burn so the  next thing we're going to do is we're  going to get onto the floor and do some  push-ups now there's a good chance you  can't actually do straight up push-ups  yet maybe you can maybe you can whatever  you can do get on your knees get on your  toes do as many push-ups as you can to  failure so 10 10 burn the burn is the  failure part so maybe it's five maybe  it's ten if you're already pretty fit  maybe you're getting over 20 push-ups  that's great do that until you're at  failure and then we're going to move on  to the next exercise the next exercise  we're going to get up off the floor and  we're gonna do a dead lift so you get  those dumbbells by your sides and  basically we're gonna pick them up with  a nice strong back so dumbbells can be  at your sides you're going to get a good  position where you're bracing your core  your spine is aligned and you're going  to stand up with those dumbbells and  squeeze your legs now this is going to  be a motion you need to practice if  you're not used to doing this in a while  but 10 reps here is going to be  absolutely phenomenal for you so focus  on the picking up and squeeze as well as  the lowering and bracing your core go  down as far as comfortable for you if  you have a lot of weight to lose and  your belly's still big at this point it  can be a lot to bend down and get down  but just do the best that you can and  then the final exercise is an rkc plank  this is the most challenging exercise in  this list we're also going to do is to  burn AKA to failure so this is what an  rkc plank looks like it's an advanced  exercise you have two dumbbells down  you're doing a row a row and then a  push-up and a row and a row and a  push-up so you may need to start with  your knees right now and use a very  light dumbbell five to ten pounds on  your knees where you do a row a row and  a little bit of a push-up on those  weights and if you're really starting  out you can even do this exercise just  in a plank position with no weights and  just bring an arm up bring an arm up and  then do a little body weight push-up  also phenomenal so again this workout  and recap first motion squat press 10  reps of that immediately we're going to  go back down into the two arm row 10  reps of that then we're going to drop to  the floor and do push-ups either on our  hands and our toes or on our knees as  many reps as you can until burn then you  can get back up and do the deadlifts 10  reps and then we're gonna do those  Renegade rows any of the varieties the  full Styles you see here or even just  the completely deconstructed Style with  no weights whatsoever and you're going  to do that until burn failure here that  is one circuit no rest all the way  through that now after you finish that  circuit you're going to catch your  breath let's just say for two three  minutes or so and then repeat another  round so I think a good starting workout  is even to do one round of that is great  but if you can get up to three rounds of  that awesome this workout at three  rounds will probably take you around  15-20 minutes we have many people who  try to go up to five rounds and try to  do as much as they can in a 45 minute so  if you're a busy parent you have a 45  minute timer try to get as many rounds  of this as possible it's just like the  simplest way you can exercise you're  working your whole entire body your  metabolism is going to be so much faster  and you can do this absolutely anywhere  when you're traveling at home even at  the gym if you like go to the gym so  that is metabolic resistance training  now Insider actual paid programming  Community for fit father and fit mother  we literally have dozens of these kinds  of workouts and quite frankly I think  even better ones plus we give you the  meal plan plus you get coaching and  accountability from me and my team  personally where we're with you keeping  you on track and encouraging you so if  you really want to see results and  you're interested come into our program  as a community you're going to be blown  away how awesome it is not just how  great we are my team and my curriculum  but the community of people following  these programs incredible best place  online for people over 40 who want to  lose weight and get fit fit father and  fit mother check that out now exercise  Tech number three to finish out this  video is high intensity interval  training and this is what's the most  time efficient way to do cardio to get  good fat burning benefit and what high  intensity interval training is is  alternating between a period of burst  where you're going really hard and  really fast with a longer period of rest  and recovery but you're never stopping  moving and there are two ways I  recommend you do this the first way is  that you do burst for 30 seconds so this  might mean you're on a bike you're on a  treadmill you're on elliptical and you  raise the resistance and you're going a  little harder and faster for around 30  seconds ideally breathing focusing on  your breathing but really pushing  yourself hard and for the next minute  and a half to two minutes you're going  to get back to an easier pace you're  gonna allow your heart rate to recover  heart rate to get back down so let's  just say you did 30 seconds burst 90  seconds recovery that's a two minute  block and if you repeat that seven times  you're at like a basically a 15 minute  workout if you do it 10 times you're at  a 20 minute workout and it's so  effective because when you do the burst  you're activating your body you're  burning a lot of calories your body  actually liberates fat from some fat  cells and you burn it a lot when you're  in that lower intensity work and you get  to recover so you get high intensity for  longer duration very very good now in  terms of putting this all together into  a holistic plan like how this works with  workouts first thing I want you to start  thinking about is I walk every single  day walk get the steps in walk do more  walking it's the foundation with the  healthy eating and then maybe schedule  in one or two of these MRT workouts per  week if you're not used to training  you'll be sore after this for a few days  not like crazy sore but sore so maybe  you do it on one day on Monday and you  do another one of these workouts on  Friday just an example and then I think  it's a good Target to do one high  intensity interval training session per  week so maybe you do one day of high  intensity cardio in the middle so you do  Monday Wednesday Friday three exercise  sessions each of these takes under 30  minutes 90 minutes of exercise per week  with daily walking and you can  completely transform your body when  paired with good nutrition I can say  this with such confidence I've helped  people lose hundreds of thousands of  pounds over the age of 40 with my FIT  fathers and fit mothers you can see some  here for some inspiration most of these  people started from Ground Zero just  like you they had no experience with  exercise maybe they did it many years  ago when they were playing sports many  of these people has injuries most of  these people are very busy juggling  family and work but they started with  these small steps they implemented they  started to see success and of course  they had the support of our entire  community so if you want that check the  description join our programs in our  community join our newsletter we'll send  you a bunch of cool stuff too I  appreciate you being here I hope you  found this value my friend this is Dr  Anthony balduzzi from fit father fit  mother signing off I'll see you around  our channels and I'll talk to you very  soon and please like And subscribe this  video it helps us a lot gives us the  thumbs up helps the spread and it's a  big favor to me I know you can tell how  much I care about you how much you care  about your success and this whole  community so give me a thumbs up hit  subscribe if you haven't and I'll see  you in future videos and I'll talk to  you very soon