Lose 10lbs of Belly Fat While Working 8+ Hours

The average working American sits for up to 12 hours a day. 12 hours a day. Think about that. Think about the damage that does on your body, on your metabolism. And in this video, I'm going to explain how you can burn the belly fat, the visceral fat around your organs, and actually boost your metabolism so you can see results even when you are working all day. Without further ado, let's just get right into it. So this is how to lose your belly fat and visceral fat specifically when when you sit all day with a sedentary job. Now, why do I say visceral fat specifically? Because when you have that protruding belly, when you have belly fat and that subcutaneous fat that's right under the skin in an excessive amount, you have that visceral fat that sits around the organs— the heart, the liver, the kidney, the pancreas. This is what causes the real long-term damage. This is what causes the heart disease, the fatty liver disease, the type 2 diabetes, and a bunch of other things. So, there's 4 simple but not easy ways to actually boost your metabolism and lose fat with a sedentary job. First of all, before anything else, you gotta choose your hard. Option 1, the hard life. You don't train, you don't take care of your health, you don't feel your best, and life is hard because of it. The upside of this aspect is that no effort is required on the health part. You don't have to go to the gym, you don't have to do that cardio. You don't have to worry about what you eat. You can honestly do what you want. The downside is that life is hard. Your focus is gone, your energy is down, confidence is low, disease risk is high. Option 2, the hard work. You put real effort into your health. Life gets easier, fewer medical bills, moving around the house is easier, better performance with your spouse, healthier, stronger, better looking, more confident, the list goes on. You have to choose your hard. There's no in-between. You get the hard life or you, or you do the hard work to actually get the results. Now, I want you to pause this video and actually ask yourself this. Look yourself in the mirror. Which do you choose? Because there's no in-between. There's no sitting on the fence. And if you sit on the fence, you're on the hard life side. You can take this lifestyle, but that's where the visceral fat builds up, the type 2 diabetes, the cardiovascular disease. Or you can be the dad who's healthy, happy, confident, strong. You choose. It's up to you. Okay? Now, if you do choose the latter option, you want to choose the hard work, continue watching. If not, this video is not meant for you. Now, first of all, every single one of these guys, they sit all day. They have sedentary jobs. These are my clients, and I know the photos are a little bit distorted here because of how they came out. But Dan, down 77% body fat in three months. Issei, down 30 pounds in three months. Over 100 pounds down, got back to 6-pack abs. Only 2 kilograms down, but he got absolutely shredded. Built the physique he wanted. Look at that transformation. None of them had more time than you. They had a process. That's the difference, is having a process to follow so you don't fall off track, you don't fall off the wagon, and when you do, you get right back on. That's the difference. These guys are no different than you and me. They're regular guys working jobs and they got results, so you can do it too. Now, like I said, the visceral fat, it's not just the fat that you see. There's subcutaneous fat, the fat you pinch, which sits under the skin, and the visceral fat, which wraps around your organs deep in the abdomen. So when you have that protruding belly, you have a bunch of visceral fat around your organs as well. You can technically look fine in a shirt, maybe you don't have all of that belly fat, But you're still carrying an excess amount of visceral fat if you have too much subcutaneous fat around your body. Now, the visceral fat is what's doing the damage. It's linked to insulin resistance and type 2 diabetes, heart disease, high blood pressure, chronic inflammation throughout the body, ectopic fat, which actually means fat getting into the cells causing chronic inflammation, low energy, poor recovery, worse performance overall, and a couple of research Studies shown that, you know, normal weight men with central obesity had 87% higher mortality risk. And just an 8-pound weight gain increased visceral fat by up to 22%. So, if you're only 8 pounds overweight, you have a chance of being— of having 22% more visceral fat than you should. And that's only with an 8-pound weight gain. Imagine if you're 10, 20, 30+ pounds overweight, what that means for the visceral fat around your organs. So let's just get, get right into it. How do you actually burn the belly fat, burn the visceral fat when you are sedentary? Okay, the first part is start by finding your baseline. Everything in this plan is built off of this one number. So for this specific example, we're going to use 2,000, and that'd be the total daily energy expenditure. That's what your body burns on the average day, 2,000 calories. Okay. Why eating less hasn't worked for you. Because if you're burning 2,000 calories, that's already pretty low. Most men 30, 40, 50+ with sedentary jobs have slow metabolisms. And really, it's not because your metabolism has actually gotten slower, it's because the lifestyle has gotten slower. So cutting calories alone doesn't get you the result. You've tried dieting and that's why it didn't work, because your calories are already so low that you're burning on the average day. You just take away some, and then you get soft, and then you don't see results. The real move isn't eating less, it's learning to burn more and be more effective with what you do on a daily basis. Okay, so total daily energy expenditure is TDEE. That's how many calories you burn on the average day. What you do is go to tdee.com, type in your metrics, and you can get a rough estimate of where you sit. Everything is based off of that number. Okay? NEAT. NEAT is the lever that nobody uses, okay? It stands for non-exercise activity thermogenesis. Everything you burn that isn't the training, that isn't the overall activity throughout the day. Okay? So, 10% of your daily burn comes from your training, which is not that much at all. I mean, 90% is things outside of the actual training. So, where's the other 90? Digestion, fidgeting, standing, walking to the car, pacing. on a call, that's the part you can actually move and it's the part everybody ignores. Because the more that you fidget, the more that you become aware of these things, that's how you can actually burn more calories. And there's a lot more that goes into it, we'll dive into all of that, but lever 1 is how you digest food. It takes energy to just digest what you eat. So everything you are eating right now, it's taking energy from your body. But protein burns the most calories being digested. Okay? It also keeps you fuller for longer and delivers more micronutrients. Okay? So eat more protein, burn more, and then you'll eat less as well because you're more satiated. You'll feel better with more micronutrients. Lever 2, the subconscious movement. The toe tapping, the finger twitching, the shifting in your chair, the walking around. Those are the little things you're already doing. Just make them a little bit more conscious and more frequent. It's the little things that add up. Worth a couple hundred calories a day, that makes a big difference in the long run. The thing is, you won't feel the difference. It won't be harder to eat more protein. It won't be harder to do these subconscious movements. It's not more taxing on the body, but what you will see is the fat come off. Okay? So, here's the framework. That was phase 1. That's one of the 4. And then the 3, the other 3 is the nutrition, training, lifestyle. Nutrition, obviously what to eat, when to eat it, Insulin and intermittent fasting. Training, weight training plus a daily incline walk, simple and efficient, we'll get into that. Lifestyle, sleep, light, food timing, and the supplements that actually matter. Get nutrition wrong and the other 2 can't save you. And it's like a pillar. If you have 2 correct but one off, it's gonna fall over. You need to make sure all 3 of these are intact, that's how you get the results. Okay? Nutrition, what to eat, the Whole Foods Test. The test is if it grows on a tree, on a bush, in the ground, or is from a living creature, you can eat it. If you can't trace it back to one of those things, you don't. Okay, so the protein would be beef, chicken, lamb, fish, eggs, high-quality dairy, ideally grass-fed, pasture-raised, but organic in this case doesn't mean all that much. Carbs, potatoes, white, sweet Japanese rice, fruit, honey, root vegetables, carrots, onions, beets. Note right here, I don't eat leafy greens because they're high in oxalates and plant defense chemicals. Root vegetables plus fruit plus meat, that's gonna get all of your micronutrients and all the biodiversity that you need for your gut and for your overall health. Fats mostly come from the meat and eggs, but olive oil, butter, coconut oil, those are the best sources. One very specific thing, refined carbs and refined sugar. So a lot of you are gonna say, well, bread comes from wheat, that's natural, right? I don't care. No more bread, no more pasta, no more cookies, no more bagels. Same test as before. If you can't trace it to nature, don't eat it. Right? So yes, I want you to cut the wheat too. Technically you can trace it, trace bread back to wheat, but 95+% of bread in America is ultra-processed. Enriched wheat flour, bleached, then fake nutrients added back. Avoid it unless you're milling the grain and literally baking it yourself. I mean that. If you're baking it yourself, it's still a maybe if it's the best quality ever. But in the end, if you wanna get results, if you wanna boost your metabolism and lose fat, and especially that visceral fat, and become healthy and have energy again, cut these out. There's no ifs, ands, or buts about it. These are the worst things that you can possibly have, okay? Refined carbs are what spike your insulin the hardest and they're the most inflammatory thing in your diet. Cut these and you've done more than literally anything else on the list. Now, the thing is, if you were to go up to an alcoholic, a heroin addict, somebody who's addicted to drugs, you wouldn't say, just cut it in half, just cut back on it. No, you'd tell them to cut it completely. Now, what spikes insulin the most is these refined carbs. It's also the most addicting. These addictive foods have the same receptors in the brain As drugs, as sex, as things that really spike your dopamine. So you wouldn't go up to one of those people and say, just cut it in half. It's the same thing as this. Don't just try to cut back on it, do it. Cut it out. Simple as that. And it's not that you can't eat carbs, you can still have the potatoes, the rice, the fruit, the honey. You can have all of those and enjoy them thoroughly as well. And I'll get into when you can actually eat them. Okay? Next, when to eat. 16:8 intermittent fasting. When you eat is nearly as important as what you eat. This one is strict. You have to stick to it. 16 hours fasted, no food, water, black coffee, tea only. An 8-hour eating window every single day, okay? Like I said, water, black coffee, tea, that's the entire list. Zero calorie sweeteners, no, nothing else. Water, black coffee, tea. And afternoon, only water or tea with no caffeine. End of discussion. This is where most people quietly cheat. Because you think that, ah, the zero calorie— no, I don't care, don't put it in. Water, black coffee only if it's before noon, or tea. No caffeine after noon. Why it's worth the discipline. Inside the window, follow the food rules from the last 2 slides, okay? So, everything that I mentioned before is what you follow within the 8-hour eating window. Fewer eating hours means fewer insulin spikes across the day. Lower insulin means more growth hormone. It's the single best thing any person can do. Genuinely, I can't stress it enough, okay? If all you did was the food rules plus the fasting window, you'd still get results. This is the biggest lever that you can pull, but the other 2 really complement it and actually get you the final results. Like I said, it's a pillar. There's 3 pillars to this plan. If you have one of them, if you have the nutrition, you will see results, but you won't get the final result that you want. Now, insulin, carbs, growth hormone. I briefly mentioned it. Keep insulin low all day except around your training. That's what we're aiming for, especially when you're trying to lose that visceral and subcutaneous fat. Insulin low equals burn mode. Insulin high equals storage mode, okay? So ideal setup is low carb, leaning inside the window. Most meals, like protein and fat, carbs in only 1 or 2. Low insulin lets growth hormone get active. Growth hormone drives muscle growth and a lot more, okay? So, when your insulin's high, like I mentioned, it's storage mode. High insulin is a storage signal to your body. The signal is, hold on to fat, store more of it. Chronically high insulin is linked to insulin resistance and diabetes. So, automatically, just with the fasting window, you're lowering your overall insulin. That's the main point of that intermittent fasting. It's not to necessarily lose fat, it's to lower the amount of insulin, lower the amount of times that you're eating food throughout the day. Okay? This is what refined carbs do to you all day long. They constantly spike your insulin and you don't even realize it. The one exception, use it on purpose. Insulin is the most anabolic hormone in your body. So, although it does cause a lot of harm if you're constantly abusing it, when used properly, it creates more muscle and gets great results. Okay? So, if you're timing your carbs right before and right after the gym, right after training, it gives you energy right before and then it gives you Glycogen to replenish those glycogen stores and actually build muscle. Carbs before and after training, low the rest of the day. Intermittent fasting, a keto-ish diet with carbs before and after, okay? You don't need to live in the gym. Pillar 2 is the training. Simple, effective, efficient. You work, you have a life, you have kids. We're trying to get this done, right? We're trying to be efficient, okay? What you actually need. Weight training 3 to 5 times a week, no question about it. We need the muscle. More muscle means, means more calories burned. Muscle is active. Push yourself hard while you're there, that's enough. 30 minutes to an hour at most, genuinely all you need. The goal is building and keeping the muscle you build while you lose the fat. You don't need to be a bodybuilder to get these kind of results that you want. You just need to push yourself hard for 30 to 60 minutes. So, why muscle is the point? Muscle is active tissue, it burns calories at rest. More muscle means a higher burn all day, every day. This automatically boosts your metabolism by just having more muscle. It's way easier to maintain than to get there. Once you get to that point, you're able to maintain it so much easier because you automatically burn more calories and it's easier to keep the muscle on. So that's your metabolism working for you instead of against you, is when you're muscle— is when you get more muscle. Lose fat without it and you just end up smaller and softer. Okay, remember, like I said in the beginning, you work, you have kids, you have a family, you have things to take care of in life, and you don't have time to spend all day training, all day walking. We're trying to be efficient and get results. That's what this plan is about. You work a lot, you probably have kids, maybe a life outside of this. You want to get results, but you don't want it to take up your whole day. That's what this is for. The daily incline walk. This is Kind of part of the cardio, but 30 minutes specifically if you're trying to lose more than 10+ pounds of fat. 30 minutes, 15 degrees incline, okay? Your heart rate suggests the speed. So, set the speed roughly to about 3 miles per hour, see where your heart rate gets up to, and then adjust it from there. Your heart rate should be 180 minus your age. Let's say you're 40 years old, take 180 minus 40, your heart rate should stay around 140 for this 30-minute time period. So, set the incline, adjust the speed until your heart rate sits in that zone. Doesn't have to be perfectly 140, but around that area. Can't sustain it? Slow down and then work up to it over a few weeks. The number on the treadmill doesn't necessarily matter. The heart rate, the time, and then the incline is what really matters. 30 minutes. Pillar 3, lifestyle. Sleep is when the work pays off. Minimum 6 hours. Can't stress that enough. This is when your body actually heals and builds. And we're going to get into how you can get better sleep, stay asleep, and recover much, much better. So sleep is when your body repairs itself, builds the muscle, and sets your energy for the next day. Every process in your body needs it. Recover— if you recover poorly, you can't burn fat or build muscle efficiently. Fix 1: the phone. Put the damn phone away 30 minutes before bed. Switch to red light on your phone. Okay, you go to Settings, accessibility, scroll down, color filters, turn that on, triple-click the side, makes it way, way easier. Okay? Literally, my phone is dark red. If I have my phone around here, I can show you. This is what my phone looks like on the average time, and then when I go to sleep, that's what it looks like. Okay? Look at the— look at the picture in the top right corner. My phone is dark red like this. When the sun goes down. It's better for your circadian rhythm, better for your eyes. You're able to get to sleep much, much quicker. The second part of that, like the lighting, switch the overhead lights in your house, your room, whatever it is, very dim. Ideally red lights as well. I have red lights in my room. Set your circadian rhythm to the sun so you can actually produce the melatonin naturally. Melatonin is a hormone in your body that is naturally produced. But when this blue light is blaring in your eyes, it mimics the sun, which decreases the amount of melatonin produced in your body. Dim the lights, get rid of that blue light, and you will sleep much, much better. Fix 2, the food. Nothing within 4 hours of sleep. The fasting window should already handle this. Water or tea only. If it's not water, your brain reads it as food, literally. Fully digested means deeper, longer sleep. That's why the 4 hours. We want the food to— digest before we actually get to sleep. Fix 3, support. So, melatonin if you struggle to fall asleep. If you really have trouble and if you haven't tried 10+ milligrams of melatonin, then try it. Magnesium glycinate or L-threonate if— sorry, magnesium glycinate or magnesium threonate if you can't stay asleep. Both are worth trying before anything, okay? Magnesium is something that honestly most people should be taking. A lot of people are deficient in it. The melatonin only if you really have problems staying asleep, but it's not bad at all. Melatonin is completely safe if you get good quality, okay? Pillar— more supplements, the ones worth taking as you age. So your cells get less efficient over time. These 2 help get them working again. Any disruption in cellular energy will lead to chronic disease over time, but it also leads to fat gain, trouble building muscle, and a bunch of other problems. Every single cell has a function, okay? Your muscle cells, they, you know, contract your muscles. Your brain cells, they— that's what makes your brain function. And the list goes on. Your cells in every part of your body have a function. But as you age, they become a little bit weaker. These 2 supplements can actually help that process. CoQ10, alpha-lipoic acid, 600 to 1,200 milligrams a day for each of them. But really quick, you know, talk to your doctor before adding these. I'm just some guy on the internet, okay? But both of these, essentially what they do is they help the electron transport chain, help repair the energy within the cell and make your cells run more efficiently. So at the end of the day, you gotta ask yourself which heart are you choosing? That's the whole plan right there. You see it all. That is everything from the nutrition, the lifestyle, the training, that's everything you need. This plan Works. But which hard are you choosing? You have the whole plan. That was never the hard part. You could look this up on any YouTube video. You've probably seen it on Instagram. You've probably got a million YouTube videos saved telling yourself, I'm going to start tomorrow. I'm going to start the next day. I'm going to start on Monday. I'm going to start next. When's it actually going to come? Because the best time to start was yesterday. You know, the lie you're telling yourself, I'll get to it later once things calm down. They never calm down. Right? Things only get worse. I'll fix my health in a few years when I have time. You'll never have time. And when you do, if you do, it'll be too late. That's not how the body works. It deteriorates, and every day you let it slide, it gets harder to come back. What's actually true? The best day to start was yesterday. The next best day is today. Nothing in this video requires more time than you have. I mean, do you think you could commit 30 minutes a day to doing a simple workout or some incline walking? I know you have the time. It's whether you wanna do it or not. Choose your hard. It requires deciding which hard you'd rather live with. Okay, you put in the work either way, or you choose not to. Both are a choice, and you're making one either way. Like I said, you either choose to have the hard life, or you choose to put in the hard work. And it's not even that hard. It's the simple things that compound over time to get you the results. So if you want help, This plan works, but it still needs to be yours. Everything is here, but everything in my program is personalized to you. So what do I actually do? How did my clients get those kind of results? Well, I built all of this into a personalized plan for you, for every single client. You saw their results at the start of the video. I'll go back to it at the end of this, but it takes real time to work out what you specifically should be doing. And when you have a job, kids, a life to manage. Do you think you really have the time to do all of this? No, you don't. You wouldn't go and try and do your own finances on your own if you really wanted to find success, would you? If you had a cavity, would you go and find the best ingredients to fill that cavity on your own? No, you would find an expert that helps you get results. It's the same thing. And most people don't take their health serious enough. But that's why you're here. That's why you're watching this video is because you do. That's the part you can't get from a YouTube video is the personalization. So what you get on the call, basically with myself, we go over your situation and whether this fits for you. It's free, there's no risk in booking it. Only book if you're serious though, genuinely. I want to help you. You know, I work with serious men who want results. Okay, the link is in the description. Book your call for free. I'll be here to talk to you and go over your situation. Now really quick, let's go back to The men who actually got these results. And there's a bunch more on my website. Dan, Sei, Vinci, Christian, Dom. These guys are no different than you. Working individuals having sedentary lifestyles, and they still got results. So why are you still making excuses? If you do want to book a call, scroll down, click the Calendly link in the description, and I'll talk to you soon. Bye.