Frustrated with your pot belly?
In this episode, you can learn how to shed the family pack for a 6-pack in just under 10min
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Speaker 1: do you want to learn how to go from a
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Speaker 1: family pack to having six packs in less than 10
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Speaker 1: minutes than this episode is for you,
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Speaker 1: makara and welcome to the Stronger Men project. If you
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Speaker 1: want to be a better man, become a stronger fitter
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Speaker 1: and a better looking version of yourself and fulfil your
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Speaker 1: fullest potential in all areas of your life. You have
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Speaker 1: come to the right place. I'm also on the same journey.
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Speaker 1: I'm your host. Others Desai, a mechanical engineer turned fitness
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Speaker 1: coach and a gym owner. And here I'm going to
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Speaker 1: share my knowledge, experience and lessons and also bring on
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Speaker 1: experts and achievers who can help us all win together,
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Speaker 1: get ready and let's dive into today's topic.
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Speaker 1: Having a pot belly is one of the most frustrating
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Speaker 1: part of being a man. The growth of a pot
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Speaker 1: belly is very, very insidious, meaning it starts slowly, usually
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Speaker 1: in the mid or to late twenties. When you are
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Speaker 1: fully grown up, your education is done and you have
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Speaker 1: started working
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Speaker 1: initially. You don't care much because you're making money now
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Speaker 1: and you started to enjoy your life of freedom slowly
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Speaker 1: as you grow in your career, it becomes less about
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Speaker 1: enjoyment and more about responsibilities. You are busy and your
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Speaker 1: mind is too occupied with fulfilling your duties. Maybe you
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Speaker 1: get married and have kids. That means less and less
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Speaker 1: time for yourself. A few years pass by like this,
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Speaker 1: and you suddenly
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Speaker 1: up with a belly you cannot ignore anymore. Your friends
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Speaker 1: and family cannot ignore either. That is, when you desperately
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Speaker 1: look for a solution to your problem. You try different
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Speaker 1: belly blasting workouts, which are as painful as crackers blasting
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Speaker 1: in your tummy. You go for fancy diets, promising you
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Speaker 1: a quick solution, which is too difficult to stick to.
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Speaker 1: And then there are magic pills and products, which are
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Speaker 1: too good to be true and
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Speaker 1: equally expensive. Probably also tried one or many of these
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Speaker 1: options and failed miserably. But the solution to your problem
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Speaker 1: here is very, very simple, and you'll learn it in
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Speaker 1: the next few minutes. By the time you finish listening
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Speaker 1: to this episode, you will learn what is body fat
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Speaker 1: or belly fat, how you gain belly fat. What can
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Speaker 1: you do to lose belly fat and the most effective
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Speaker 1: exercise and diet for losing belly fat.
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Speaker 1: First of all, let's understand what is body fat or
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Speaker 1: belly fat? Body fat is nothing, but it is your
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Speaker 1: body's store energy. See the food you eat contains some energy,
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Speaker 1: which is measured in terms of calories, and our body
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Speaker 1: needs energy just to stay alive or do day to
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Speaker 1: day activity. Or, let's say if you're exercising for exercise,
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Speaker 1: you need energy, and the energy contained in your food
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Speaker 1: is what fuels you throughout your life.
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Speaker 1: Whenever you eat your food, the carbohydrates, protein and fats
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Speaker 1: in your food are broken down and absorbed into the bloodstream,
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Speaker 1: and since you cannot use all the energy immediately, it
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Speaker 1: is very difficult to spend a lot of energy. Your
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Speaker 1: body has developed a mechanism to store it, and the
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Speaker 1: energy is stored in the form of mostly body fat.
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Speaker 1: And for men, the body fat is stored mainly in
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Speaker 1: the belly area,
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Speaker 1: and once all the energy contained in your food is
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Speaker 1: stored in your body, your body uses the stored energy
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Speaker 1: to stay alive and do the day to day activity
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Speaker 1: and exercise. If you're into exercising
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Speaker 1: and when you keep eating, a lot of food and, uh,
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Speaker 1: keep storing a lot of energy in the form of
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Speaker 1: body fat. But don't use it enough. The body fat
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Speaker 1: stored in the body stays stored in the body. That
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Speaker 1: is how you keep gaining belly fat. For most people,
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Speaker 1: what happens is once you start into your working age
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Speaker 1: because of your additional income, you start eating out more.
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Speaker 1: You start going to parties. Your life also becomes more
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Speaker 1: sedentary because you started working, and most of the
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Speaker 1: jobs nowadays is about sitting, and it's more and more sedentary.
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Speaker 1: That is how you keep eating more and more food.
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Speaker 1: Keep storing more and more energy, but you keep spending
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Speaker 1: less and less energy. That is how you keep growing
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Speaker 1: your belly fat. That is how your pot belly grows
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Speaker 1: with time. Now, what can you do about your ever
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Speaker 1: growing pot belly is the exact opposite
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Speaker 1: when you control your food intake, when you start consuming
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Speaker 1: less and less energy and when you start spending more
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Speaker 1: and more energy, your body loses stored body fat, and
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Speaker 1: if you do it for a long enough period of time,
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Speaker 1: you will also lose belly fat, and you will definitely
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Speaker 1: end up with a flat tummy. And if you want
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Speaker 1: to have six packs, you have to work on the
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Speaker 1: muscles in your belly area, which are called as abs.
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Speaker 1: And if you keep working on your abs and choose
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Speaker 1: exercises which help in growing your abs, then your family
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Speaker 1: pack will turn into six packs.
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Speaker 1: What is the most effective exercise and diet routine for
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Speaker 1: losing belly fat and going from having a family pack
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Speaker 1: to six pack
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Speaker 1: just to understand it in a simple way, If you
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Speaker 1: want to lose body fat, what you have to do
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Speaker 1: is you have to spend more and more energy and
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Speaker 1: eat less and less energy. This is a simple logic
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Speaker 1: behind it and the basis behind losing body fat,
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Speaker 1: so it is very simple. Most people tend to assume
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Speaker 1: you have to exercise more and more to spend more
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Speaker 1: energy and eat less and less to store less energy.
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Speaker 1: And that is how you lose body fat. And that
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Speaker 1: is why a lot of people go for exercises like
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Speaker 1: cardio exercises, which may be running or cycling, or some
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Speaker 1: people prefer to walk and try to eat less and
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Speaker 1: less food.
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Speaker 1: But it is not so straightforward because your body fat
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Speaker 1: is your stored energy, something which is very, very important
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Speaker 1: for your survival. Your body relies on that to stay alive.
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Speaker 1: That is why your body has mechanisms to preserve it.
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Speaker 1: So what happens when you do hours and hours of
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Speaker 1: cardio and eat less and less food? Your body tries
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Speaker 1: to conserve body fat. You'll start losing weight quickly, and
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Speaker 1: you will also lose some fat.
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Speaker 1: But your body senses that it is in danger, and
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Speaker 1: it has to conserve the body fat so that you
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Speaker 1: can stay alive for longer. So what your body does
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Speaker 1: is your body tries to preserve body fat and tries
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Speaker 1: to shed muscles because to maintain muscles, your body has
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Speaker 1: to spend energy and muscle is not the most important
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Speaker 1: thing you need to have to stay alive. You just
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Speaker 1: need enough muscle to move around and be mobile.
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Speaker 1: So what your body does is it will conserve body
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Speaker 1: fat and start to shed more and more muscle. That
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Speaker 1: is how a lot of people end up being weak
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Speaker 1: and skinny and, uh, still have a pot belly. This
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Speaker 1: condition is called skinny fat, and you don't want to
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Speaker 1: end up in a skinny fat condition that is the
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Speaker 1: worst physical state to be in. So the most effective
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Speaker 1: exercise is something which will help you to conserve your
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Speaker 1: muscle mass and strength,
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Speaker 1: and the diet, which is low in calorie but not
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Speaker 1: necessarily less in quantity. And the diet, which is convenient
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Speaker 1: and sustainable for you. And the most effective exercise for
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Speaker 1: retaining your muscle is to actually try to build muscle.
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Speaker 1: That is why resistance exercise is the most effective exercise
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Speaker 1: when you want to lose body fat,
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Speaker 1: because resistance exercise may be your body weight exercises. Or
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Speaker 1: let's say you go to gym and we lift weights,
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Speaker 1: which will actually stimulate your muscles to grow. When you
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Speaker 1: regularly indulge in, uh, resistance exercises, your body will try
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Speaker 1: to build muscle provided if you support it nutritionally, that
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Speaker 1: is by having a high protein diet.
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Speaker 1: That is why you have to make sure that your
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Speaker 1: diet is high in protein and at the same time
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Speaker 1: it has to be low in calorie. That is why
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Speaker 1: you have to choose food items, which are low in
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Speaker 1: calorie and high in volume. which are mostly vegetables and fruit,
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Speaker 1: which are very low in calorie high volume and very filling.
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Speaker 1: So if your diet is a combination of high protein,
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Speaker 1: high vegetable and high fruit combination, then your diet will
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Speaker 1: be generally more satisfying and low in calorie and something
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Speaker 1: which is sustainable for a long period of time. If
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Speaker 1: you follow a resistance training routine, eat a diet which
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Speaker 1: is high in protein high in vegetables and fruits low
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Speaker 1: in calorie. If you're also working on growing your abs,
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Speaker 1: it is just a matter of time that you'll go
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Speaker 1: from having a family pack to a six pack.
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Speaker 1: I hope this episode has given you a fair idea
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Speaker 1: how you can go from having a family pack to
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Speaker 1: six pack. If you like. This episode, please let me
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Speaker 1: know in the comments and follow this channel for more
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Speaker 1: such useful information.
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Speaker 1: And if you're someone who is starting off in a
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Speaker 1: fitness journey, I'll highly recommend you attend my ticket to
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Speaker 1: Transformation Workshop. This is a workshop where I'll take you
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Speaker 1: through the system of setting the goal and making a
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Speaker 1: resolution in the right way
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Speaker 1: so that it energises you to take action and follow
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Speaker 1: up on your goals and actually get results and also
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Speaker 1: tackle all the obstacles that come in the way in
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Speaker 1: your fitness journey. This is a system which is used
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Speaker 1: by world champions and high achievers all over the world.
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Speaker 1: And I'm very, very lucky that I landed on this.
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Speaker 1: And that is why I want to share it with you.
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Speaker 1: If you're interested, you have to get into a special
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Speaker 1: WhatsApp group I have created for this purpose. The link
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Speaker 1: to the WhatsApp Group is in the description. Click on
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Speaker 1: the link and get in the WhatsApp group so that
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Speaker 1: I can share the details how you can attend the workshop.
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Speaker 1: Thank you for tuning in today. This is a always
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Speaker 1: here to help you become the best version of yourself.