Everything You Need to Know About Losing Belly Fat In 25 Minutes

Look, this is genuinely everything you need to know about losing belly fat, about getting the physique that you want, but not only that, getting in the best shape and best health possible. But before that, who am I? Why do I even have the right to tell you this? Well, first of all, I played Division 1 football for 5 years at the University of San Diego. I got certified in coaching at the University of San Diego, one of the best institutions in the nation, in the world, honestly. Coached hands-on by elite trainers, nutritionists, coaches, and rehab specialists because I played football and at the NFL and collegiate level. Now, I didn't play in the NFL, but I was blessed by the opportunity to actually learn hands-on from NFL coaches, trainers, nutritionists throughout my whole life, really. They taught me how the body works, and now I give that to my clients. This is a very unique process and things that I learned from those people that I have been blessed to Learn those things from these very, very special coaches, trainers, nutritionists. Now, the process that I put my clients through, it works, and it works for a specific reason. 50+ men elite transformations. As you can see, Christian, only 2 kilograms down, but he completely transformed his physique and his health. Energy way up, 6-pack abs. Dan, down 7% body fat in 3 months. You can see it right there. Dom completely transformed his physique in only three months. Isay, these photos are a little bit distorted, but he had a crazy belly, a lot of inflammation, protrusion of the belly, and see it. He completely lost that in three months. Ken down ten pounds in two months, lost three percent body fat. Again, it's hard to see in the photo, but he had quite the belly. And Vinci, to be honest, one of the best transformations that you will ever see. Now they all followed a similar process, not the exact same one, because everything is unique. To you. It's a unique life, unique situation, job, wife, kids, family, whatever it may be. Everybody's a little bit different, so you gotta be treated that way. Now, Vinci, he had a very special situation, over 100 pounds down, one of the best transformations that I've ever seen. Okay, so what does this video actually give you? I'm gonna break all this down, I'm gonna get into it, but let me explain that first. 4 things, that's it. You'll know the real difference between the guys who succeed at fat loss and the guys who don't. That's number 1. Number 2, you'll know exactly what it takes to lose the belly fat and get shredded. Number 3, you'll have a simple plan to follow so you stop guessing. Number 4, plus the extra tips that get you the best results possible. So everything in one. Now, this is a little bit lengthy of a video, right? But if you actually want real results, you gotta commit to it. And that's gonna be one of the first things that we're gonna dive into. So before anything else, I cannot stress the importance enough. This is The number one determinant of who succeeds in this and who doesn't, it's knowing what you want, okay? Number one, I'm not joking, stand up, lift up your shirt, go look in the mirror. Do this whole process and then pause the video, but listen to what I say first, okay? I literally mean stand up, go lift up your shirt, look in the mirror. Ask yourself, what are the top 3 things that I want to change? And be deliberate, be harsh on yourself. I want to lose the belly fat. I wanna get broader shoulders. I wanna look more muscular. But not just look more muscular, where specifically? How specifically? What percent body fat? Be specific. Because when you know what you want, it's so much easier to get there. Picture yourself in that body and then how you'd act in it. Okay? What does that you look like? This is a different person we're talking about. This is you who's down 30 pounds, who's down to 10, 12% body fat, who has visible abs, who commands respect when they walk into a room. Who people like, who people think candidly are very attractive. You look good in the bedroom. That's what we're looking for. Now genuinely, please, I beg you, pause this video for 30 seconds or 1 minute. Do this practice. Look in the mirror, pause it, come back to this 5 seconds later. I'll let you pause it right now. Now I hope you paused the video and I hope you did it because it's very important. I want you to write that down. what you actually want to accomplish. I know you've tried this before or wanted to for a long time, but this time's different. You know what you actually want very specifically now, but now you know exactly what you want. You have a clear vision and that makes everything after this so simple because we're working towards that goal, not some imaginary goal that you're not, you're not really quite sure about. Okay? And just as important as that last one, you have to commit like it's permanent. This is a lifestyle change. We're not, it's not a diet plan. It's not a, I mean, there are, shred plans that can be very effective to kickstart the journey, but this is a lifestyle, okay? You see the people who are 50, 60 years old, great physiques, great health, because they committed their life to it. It's not something they do for a month or a couple months, a couple weeks, even one year. I mean, you commit your life to this. And not that you have to commit your life to it, it's not that it takes that long, it's that you're slowly changing your lifestyle. And let me explain. So 100% perfect for one month loses to 80 to 90%, but even 70% consistent, I'd rather you do that for a lifetime than 100% consistent for a couple months. Tell your spouse genuinely, tell your spouse, tell your kids, your coworkers, your friends, your loved ones, tell them about this journey you're going on so you verbally commit to it and they can hold you to it. It's not necessarily that you want them to hold you accountable, but you do wanna put it out there so like you don't let them down. You're not banking on them to keep you accountable, but you don't want to let them down. Okay, and hopefully you can help them in their journey as well. So again, you're not asking them to police you, but you're putting it in the air so you can't quietly walk it back. Buy the yearly gym membership, not the monthly. A monthly plan is honestly a scheduled exit. You know that you can get out of it when you want because you're not committed. When I buy the gym membership, it's yearly every single time because I know that I'm going to be committed to it. The only caveat is if you're moving, if something in your life is going to change, but if you're If you're staying for the year, look, buy the monthly one. The number one successful thing my clients have in common, they stopped thinking in weeks or months and they started thinking in lifestyle and commitments, okay? Now let's get right to it. Point, really point number 1, but point number 2, the fat you can't see. So first of all, the subcutaneous fat. This is the stuff that's under the skin on the face, sits right under your skin and that you can see it in the mirror. The visceral fat is wrapped around your organs. You can't pinch it, you can't see it, you can't feel it. Metabolically active, it releases inflammatory compounds 24/7. This is the one that's doing the damage. The subcutaneous fat, yes, that is bad, but the visceral fat that's around your organs is directly linked to cardiovascular disease, fatty liver disease, and all these other things because of— I'll get into it— but the ectopic fat that it actually leads and gets into the cells. In this Mayo Clinic 2018 8-week randomized controlled study, subjects gained 8 pounds Visceral fat rose 22% at the highest. So even if you're only 8 pounds overweight, you might have highly elevated visceral fat. So imagine if you're 8, 10, 20, 30, 50 pounds overweight, what that visceral fat is. When you store too much visceral fat though, that goes into the ectopic fat. The ectopic fat is what's really bad 'cause that actually gets into your cells, really, really drives that inflammation. Okay. So how this actually progresses, you get excess fat. And then visceral fat, and then ectopic fat, crazy chronic inflammation disease. And if you're already at the point where you have, where you are overweight, I can guarantee you have the visceral fat. And if you haven't heard of it, I'd be happy to go deeper into it or just look up some studies. I'd be happy to direct you or ask me in the comments. That leads into, like I said, the ectopic fat, which literally goes into the cells, causes that vast chronic inflammation, directly leads to those diseases. Now, this is all correlated in terms of the overall plan because you need to know the possibilities of what may happen. You run out of room under the skin, keeps going, that drives chronic inflammation. And that protruding belly that you have, it's not just fat, okay? That belly that's really sticking out, that's not just fat. That's the— that's a lot of inflammation in there as well, okay? And losing weight isn't necessarily losing fat, and that's not necessarily losing the visceral fat as well, okay? Because it can often actually do you worse In the end than you would have been in the beginning. So just losing weight, too big of a deficit, moving honestly too much, stiff joints, weak muscles, brain fog, low energy. You get smaller, you feel worse, and you feel skinny, skinny fat often as well. Actually losing fat, the weight goes down, but the body fat is down. Muscle stays on top, your energy stays high. So if your energy is low right now, Imagine yourself when you're actually 50 pounds lower but you don't have the muscle. The inflammation is still there because you haven't addressed that through your nutrition or through the other practices that we're gonna talk about. So, actually losing fat, you look how you pictured yourself in the mirror. That's what it takes. It takes losing fat, visceral fat, ectopic fat, lowering the inflammation. It's all of those at once. It's not just eating less, it's not just moving more, it's everything combined and we're gonna get into that. How long this actually takes. Let's be real, because genuinely this is where most guys quit. 10 pounds takes about 2 to 3 months, but again, this is lifestyle. So you lose the weight, but you have to maintain it with your lifestyle. 20 to 50 pounds, 4 to 8 months. 50+ pounds, 10 to 12 months or more. A year from now, you'll be, you know, a year older either way. The only question is whether you're a year older with the protruding belly, with the inflammation, with the low energy, Or the opposite, with the confidence, with everything that you want and more in life. Now, there are— there's only 3 levers, the, the main 3 that I care about, and there's a couple other things I will talk about, but the training, nutrition, lifestyle. Okay, how do these actually work? Training— you don't need to become a bodybuilder. You're not going to get bulky, I promise you that. Okay, lift 3 to 5 times a week, and you can get bulky if you want, but just saying, lifting a little bit is not going to make you bulky. 20 minutes all out, limited rest, that's genuinely enough. One dumbbell, all you need. If you do wanna go to the gym, that's amazing as well. I do both. I do 20 minutes in my garage, an hour in the gym. I change it up here and there. I like to do both. Excuse me. But genuinely, the most important thing is pushing yourself hard. You need to create enough muscle stimulus while you're losing the fat to build muscle and keep muscle. Otherwise, again, you're gonna look skinny, you're gonna look skinny fat, you're gonna have a lot of loose skin. You wanna build muscle and maintain it as you lose fat. Daily walking, okay? Incline 10 to 15 degrees, 3 to 3.5 miles per hour, and specifically, if you're 50+ pounds overweight, 30 minutes a day. 20 to 50 pounds, 20 minutes. 10 pounds, 15 minutes. Plus 10,000 steps, so it'd be 12,000 to 20,000 total every single day. This incline walking is separate from the 10,000 steps that you're doing. Get a walking pad. It is a game changer. Now, just earlier today while I was making this YouTube video, I hit 6.5 miles on my walking pad. It's that simple. Walk and work. If you can't get a walking pad, do air squats every 30 minutes or do pushups. Just be active. Okay? In this meta-analysis right here, there's 15 studies. 852 subjects, aerobic exercise alone with no diet change significantly cut visceral fat. So one of the best things that you can do to attack that visceral fat is this right here, the daily walking. The 10,000 steps is great to lose the calories, but you need to get your heart rate elevated to actually attack that visceral fat. You also want to work the VO2 max. It's directly correlated to better longevity, better health metrics overall. So, in that incline walking, it should be challenging. You should get a crazy sweat, get your heart rate up to about 120 to 160. Nutrition. Okay, this is not a starvation diet. This is not really a diet overall. Again, this is a lifestyle change. This is nutrition. I don't like to call it a diet because of the fact this isn't a short-term plan. This is a nutrition plan. This is how you feed and fuel your body. Your body runs on cellular functions. Everything starts from the cells. So if you don't properly fuel your cells, then how do you expect your body to perform outwardly? It won't. Okay? Now let's get into the macros because the macros determine how you look, but the micros determine how you feel on the inside, and I'll get into that. Body weight times 12. So I'm 200 pounds times 12, 2,400 calories. That would be my Weight loss calorie goal. 9 to 5 PM is your eating window, 4 hours between last meal and sleep. I don't want you to eat too close to sleep so you can digest properly and get better sleep. 1 to 2 servings of fruit daily for your micronutrients. Rotate your proteins: beef, chicken, fish, lamb. Different options, different micronutrients. Whole foods, single ingredients. You cannot out-train a diet that inflames you every day. If you're eating McDonald's, even Chipotle, Cava, the ones that you think are healthy, if you're eating those consistently, they still have a lot of seed oils. It's not that seed oils are inherently terrible or the worst thing ever. I would never recommend it. If you can stay away from them, do it. It's mostly the fact that the omega-3 to omega-6 ratio is completely off in everybody's diet. If you had a better omega-3 ratio, it would be not as bad. That drives that chronic inflammation, and it's the seed oils— when they are burned at a very high rate, they become essentially toxic and inflammatory to the body. That's the issue with seed oils, and they're in everything, okay? Essentially what they do is they attack your cells and make you inflamed overall. So if you are eating that Chipotle, that Cava, or whatever it is, anything that seems healthy but they're most likely using seed oils, That's keeping you inflamed. That's messing with your gut. That's messing with that gut-brain axis. That's keeping your joints stiff, your muscles not able to grow, harder to lose fat. The list goes on. See how everything's connected? Now, this is connection. It's not a diet plan. It's not a training plan. It's a lifestyle. Okay? And you need to change this altogether. That's how we get the results. The food nobody, nobody realizes is the problem. Like I was telling you, The Chipotle and all those things. It doesn't show up as an obvious stomach problem. You might feel fine right after eating it, then you wonder why your energy crashes in the afternoon or why you're bloated constantly. If your body reacts to something you eat daily, that's inflammation you're creating daily. For a true allergy, an IgE blood test is the real validated test. It's genuinely worth doing. I've seen it dozens of times, people walking around eating foods consistently on a daily basis where they have no idea they're actually, uh, they actually have an immune response to it. Your body can't break it down, so you don't see it right in your gut, but your body does have an immune response which keeps your inflammation elevated, which makes it harder to get anything else done, keeps your stress high. I beg you, please just do it one time. Get an IgE test, or at least if you know your body doesn't respond well to something, you're most likely allergic to it. And even if it's slight, slightly It's keeping your total elevation elevated, which you wanna keep that as low as possible. Now, the lifestyle, the sleep, same diet, same deficit, only the sleep changed in this study. And this study right here, 10 overweight adults, identical calories restricted for 14 days, okay? The only difference was the sleep. The people who got 8.5 hours of sleep, 3.1 pounds of fat loss. And they held on to the muscle. That's the biggest thing. The people who only got 5.5 hours of sleep, 1.3 pounds of fat loss, so 1.8 pounds less, but they also lost 60% more muscle, all because of sleep. I can't stress that enough. Sleep is so incredibly important for you to focus on. It drives so many factors, your recovery, and allows your body to actually Gain the nutrients. It's good for your brain. It's how your body recovers and becomes whole again. Okay, going back to that sleep, how do you— how does one actually get better sleep? Well, one of the first things is stop doom scrolling at night. Okay, I know for a fact that I would say 90% of you, 99% of you watching this right now are doom scrolling and have your phone shining in that blue light. That's twofold. One, because it's stimulating your brain right before you go to sleep. You're not getting into a deep enough sleep. 2, the blue light from that phone is blocking the melatonin production. So that blue, that light that's coming from the phone, it essentially acts as blue light, which is similar to the sun. When the sun is out, it's making your body think it's daytime. So it's limiting the melatonin production, which is making you feel groggy in the morning. This is all connected. You see how it's all connected? When you get worse sleep, you don't recover as well, you don't lose as much fat, you You lose more muscle. So ask yourself, would I prefer to scroll on my phone at night or would I prefer to see results? Now, whichever answer that is, then do it. Stop telling yourself you're gonna do something. At some point you actually gotta put in the work and you actually have to get it done. And you have to ask yourself, what's the most important thing to me right now? Now, for myself, this is exactly what I do every single night. I put my phone on airplane mode. And I put it literally outside of my room in my kitchen, so I have to walk 20, 30 steps. I have a physical alarm clock away from my bed so I can't hit snooze. I have to physically get up every single day, walk about 5 steps to my dresser across the room, and then I have to walk outside because I put an alarm on my phone a couple minutes later, and if it turns on, it wakes other people up. And I put it really loud so it forces me to get out of my bed, turn off the alarm, and then go outside of my room about 30 steps and turn off my phone. That wakes you up. And if you're still not up by then, well, you can do some push-ups. But that combined with limiting the phone at night, turning on red light as well— sorry, I forgot to mention that— turning on the red light on your phone, which limits the blue light when the sun goes down, helps the melatonin production. This is gonna help you get better sleep. If that's all you did, plus the 4— plus limit the food. Outside 4 hours of sleep, those are gonna be the most important things. And then I'm gonna talk about the supplements, magnesium, how that can help your sleep as well. So supplements, they don't fix a bad foundation, they amplify a good one. So we just talked about the nutrition, the training, the recovery. Well, now it's the supplements. You have to get those down first and then these can really help. Essential amino acids, EAAs. So specifically when you are in a deficit, Hitting protein can be hard and hitting at the right times can be hard as well. So especially if you are fasting, if you're intermittent fasting, essential amino acids give you the protein spike and the muscle protein synthesis response that you need. Specifically how it works, it gives you the leucine spike. Leucine is an amino acid and then it has the building blocks of muscle without the calories. So you're essentially getting the building blocks of muscle. But you don't have the calories associated with it. So you can stay in that deficit and still get the muscle protein synthesis. This also allows you to actually have more carbs, more fats, because technically it takes away roughly 30 grams of protein that you don't have to eat. Still get your micronutrients, but if you can supplement with this, and it allows you to have a little bit more carbs if you're really craving that. Because at the end of the day, you need to hit your protein, 1 gram of protein per pound of body weight, And then carbs around your training, at least 60 grams of fat, 50 to 60 minimum. You don't wanna go too high though, and then the rest of it being carbs. Now, if you do have this essential amino acid, it actually allows you to have a little bit less protein because it still gives you the protein spike. Secondly, vitamin D. A huge number of people are deficient and have no idea. It's cheap, it's easy to fix, you just wanna find a good quality and take it with fat in the morning. So, with some some eggs, something fatty, because that's how it actually binds to your body. Vitamin D is more of a hormone, even though you can take it orally. That's why they call it a vitamin, but it really is a hormone in your body that controls so many functions. Omega-3, like I was talking about earlier, you need to balance that omega-3 to omega-6 ratio, especially, especially if you are having those inflammatory foods, the seed oils. The omega-3s is gonna help balance that out. That lowers that inflammation. You could just eat more salmon, eat more fish, But for most people, that's not always realistic, so take a supplement in the morning. Same thing with the vitamin D, take it with the fatty food, whether that's fish or eggs, maybe milk. Take those together because they both need fat to actually bind to your body. Lastly, magnesium, a very common deficiency. Take 30 minutes before bed, it helps a lot of guys sleep better, calms down their nervous system. So you don't need more information. You need to commit. You have it all right here. You genuinely don't need another video because you know what to train, 3 to 5 times a week, push yourself hard. You know the cardio, incline walking every single day. You know the nutrition, it's whole foods, high protein, focus on beef, fish, eggs, carbs around your training, potatoes, sweet potatoes, white rice if you can control that portion, limit the overall fat but have at least 60 grams. And then commit. And that's really it. Like, this is a long-term commitment, this is a lifestyle change. It's not something that's, it's not something that's really that hard, but you have to know what to do and then stick to it. See, my clients find great success because they commit, because honestly, because they have me in their corner keeping them accountable as well. Going to the gym can be tough when you don't have a plan, not knowing to eat, seeing some results and then plateauing. Being stuck overweight and not happy with yourself in the mirror, it happens all the time. I see it every single day when clients come to me. Now, if that feels like you, if you've been stuck, if you've been trying to lose belly fat, if you have been wanting to do this for years and now it's finally time to commit, if you wanna make your spouse happy, your kids proud of you, if you wanna one day go into work and people ask you, what's your workout routine? What do you— what's your diet plan? People come to you and ask you for advice. If you want people to look up to you, this is the change. Because there's not one singular thing that you could do that doesn't cost any money, that is free, and that you can do it with your own willpower that will gain you more value and respect as a man. Genuinely, having a good physique, a strong foundation, and a consistent lifestyle in this, not a single thing greater than that will, will gain you more respect. It gains you respect from your spouse, your kids, your coworkers, people around you. People ask you, how do I become like you? You immediately become an authority when you have this. You gain the respect of others. You walk in the room commanding respect without even necessarily commanding it on purpose. People just already look up to you and admire you. That's how it works. I've lived it firsthand. I've seen my clients experience it, my friends and family. Now genuinely, here's the time to reflect. Go back to the mirror, go back to the 3 things you wrote down. I hope you wrote them down. I hope you paused the video because it's arguably more important than everything else in this video. You can look at the rest of this video, but if you don't know what you want, it doesn't matter. Okay, I need you to know what you want. Most guys don't fail because they don't know what to do. They fail because they treated it like a project instead of a change in how they live. Simple as that, guys. If you want me in your corner, the link is in the description to book a call with me. I do one-on-one coaching for men to help transform their physique. You saw in the beginning, lose belly fat but become the healthiest, fittest, most confident version of themselves. If that feels like something that you want, that you could benefit from, and that you want to change your physique and gain that respect, book a call with me. What I do is I basically walk you through it and handhold you through every single step so there's absolutely no guessing. So you can look in the mirror a couple months down the line and be confident in yourself again. Wake up in the morning feeling lean, feeling strong, demanding that respect. That's all it is. And if that's something that you want, I would love to work with you. I do only take calls a couple times per week. I close my program consistently because it's overwhelming. So there's a good chance that by the time you're seeing this video that my program is actually closed. If it is closed, you'll have to wait till the next one. If it is open, I would move quick because again, I do close it and often books out very, very quick. But other than that, If you have any questions, DM me on Instagram, same name, holistic.hev. You know, ask me in the comments any questions and I would love to talk. God bless, stay holistic, stay healthy, see you later.