This website uses cookies to ensure you get the best experience on our website. Learn more

How Long Will It Take To See Your Six Pack? | Body Fat % Calculation

x

How Long Will It Take To See Your Six Pack? | Body Fat % Calculation

CALCULATION STARTS AT 5:35

My Courses, Programs, and Coaching:
Transformations:

=============================================
MY SPONSORS

▣ MyProtein USA:
Use Code: VITVIP for 40% OFF

▣ MyProtein UK:
Use Code: VIT20 for 20% OFF

▣ Check Your Testosterone:
Get 20% off your order using code VITRUVIAN

▣ Body Fat % Scale:
Get 60% off with code: V60

=============================================
FOLLOW ME!

➢ Instagram:
➢ Snapchat: VITPHYSIQUE
➢ Twitter: VITPHYSIQUE
➢ Facebook:
➢ Jordan's Channel:
➢ Video Topic Suggestions/Questions: VitruvianQA@gmail.com
x

How To Lose Stubborn Belly Fat In 3 Steps (And How Long It Will Take You)

Finally ready to do what it takes to lose that stubborn belly fat of yours? Great! And I’m here to help you. In this video, I cover the truth on how to lose stubborn belly fat, and how long it’ll take you to burn belly fat, so you finally achieve a flat belly. To successfully get rid of stomach fat, you’re going to have to get down to ideally around 10% body fat or so. But why is belly fat so difficult to lose?

First, when compared to other areas of your body, stubborn areas like your belly fat consist of a higher amount of a specific type of fat cell that's very resistant to mobilization and a lot more difficult to burn off. Second, the subcutaneous fat covering your abdominal area also receives significantly less blood flow than other parts of your body do. And this makes things more difficult because the less blood flow an area of your body receives, the more difficult it becomes to mobilize and burn off the fat from that area. The good news, however, is that losing your belly fat is not impossible.

When it comes to how to lose stubborn belly fat, the first step is something that most of you are probably familiar with but is hands down the most crucial step. Because to lose fat from anywhere, you need to be in a calorie deficit. And your belly fat is no different. So to start, you need to be eating at a calorie deficit and combining this with regular weightlifting for the best results. But your belly fat, in particular, is where things get a little trickier and are where the next two steps become crucial.

To get rid of stomach fat, the next step has to do with mobilizing your belly fat. But the only way to do this is by adhering to step 1, a calorie deficit, for long enough until fat loss starts to finally come off from your belly. Meaning that you need to ride out the calorie deficit for long enough such that your body has stripped off enough fat from other areas and now needs to rely more on burning off your belly fat for fuel. Also, there seems to be an inverse relationship between your body fat percentage and abdominal blood flow, and as a result of this, leaner individuals exhibit significantly higher blood flow to their belly fat than less lean individuals do. Simply meaning that as you gradually strip off more and more fat from other areas of your body and get leaner, your body will actually start redirecting more and more blood flow to your belly fat so that it can start prioritizing and using that for energy.

There are a couple of things that you can do to burn belly fat faster. First, you want to ensure that you're regularly performing abs exercises and getting stronger with them over time. So what I’d recommend is incorporating various weighted abs exercises into your weekly routine and overloading them overtime to grow them. Also, a 2017 paper has suggested that you can even potentially “spot reduce” fat from your belly. Applying this to your belly fat, you could, for example, perform an ab workout to first increase the blood flow and fat mobilization from that region and then follow that up with 30 minutes or so of low-intensity cardio to selectively burn off the fat that's been mobilized. But at the end of the day, steps 1 and 2 need to be where you put most of your focus and effort. Because it's been proven time and time again in the literature and my experience that by applying those 2 steps alone, your stubborn fat will eventually be mobilized and burned off for a flat belly.

And for a step-by-step program that puts this all of this together for you, such that you know exactly how to train and what to eat week after week to lean down and strip off fat as quickly as possible just like Dylan and several other members have done with their Built With Science programs, then simply take the analysis quiz below to find out what science-based program best suits you and your body:


“STARTER KIT”:
Calorie deficit:
Full body workout program:
Upper body workout program:
Lower body workout program:

GROW YOUR ABS VIDEO:


Filmed by: Bruno Martin Del Campo

MUSIC:
Music by Ryan Little - Think About You -

STUDIES:

FAT CELLS



BLOOD FLOW



GROWING ABS



SPOT REDUCTION


Subscribe to my channel here:
x

Low Body Fat But No Abs? (3 REASONS WHY!)

Fill out this form and I'll personally send you a FREE customized fitness program to help you achieve the head-turning body you're after as efficiently as possible:


RealScience Athletics Supplements:

(Save 15% with coupon code YOUTUBE15)

The Body Transformation Blueprint


Connect With Me:



--------------------------------------------------------------------------------

Low Body Fat But No Abs? (3 REASONS WHY!)

Lean but no abs? There are a few main reasons why this might be the case...

Reason #1: Your body fat percentage is not as low as you think.

Most people way over-estimate how lean they truly are. In my experience, if you take most people's estimated body fat percentage and add 3-5% extra to it, that's usually closer to what they actually are.

Many people complain about having a low body fat percentage but no abs, when in reality they're well above the 15% body fat level needed in order to simply START seeing six pack abs poking through.

Just how lean to see abs clearly? For well defined six pack abs (when flexing) you'll likely need to be somewhere between 10-12% body fat, which is quite lean and not easy to accomplish for most.

In most cases, if you think you have low body fat but no abs, the simple truth is that you don't actually have low body fat to begin with.

Reason #2: Your body stores a higher percentage of fat on your stomach.

Everyone stores their fat a bit differently throughout their body (this is mostly determined by genetics), and this will affect just how low your body fat percentage needs to be in order to see your abs.

If your body preferentially stores a much higher amount of your adipose tissue as belly fat (such as in my own case) getting clearly defined six pack abs is going to be a longer road and a bigger challenge.

14% body fat but no abs? 12% body fat but no abs? Assuming you're truly at those body fat levels, it could just be that your individual fat distribution does not flavor having a very lean stomach.

You can certainly still get there with enough effort if you truly want to, but you're going to need to lower your overall body fat percentage lower than the average person.

Reason #3: Your abdominal muscles are not sufficiently developed.

If you truly have low body fat but no abs, part of the reason may just be that you need to perform a higher amount of direct ab exercises and ab workouts in order to really get them to show through.

Compound movements provide some stimulation, but it's not enough to maximize abdominal development and really carve out that clear separation you're after.

High rep ab circuits are not ideal - the abs should be treated just like any other muscle and trained through progressive resistance training in the same way. I recommend 10-15 reps per set going within a few reps of failure.

Some of my favorite ab exercises include kneeling rope crunches, hanging leg raises, reverse crunches and plank variations.

So, if you have low body fat but no abs, those are the 3 things to examine. If all 3 are taken care of then you'll be on the proper path toward your goals. Hope you found this helpful.
x

How to Lose Belly Fat and Get Your Abs to Show [THE TRUTH!!]

✅Install Barbarianbody All-Access App Free:

How to Lose Belly Fat and Get Your Abs to Show [THE TRUTH!!] Looking for the exercises and a workout to lose that belly fat and finally get your abs to show? Been struggling with that last little pool of fat on your lower abs? I’ve got you covered! In this video I’ll be showing you the exercises and workouts that you want to do if you want to finally destroy all of that belly fat and get your six pack to show!

SUPPLEMENTS:
- CODE: BARBARIAN for 10% Off!
- Protein: Blessed - Vanilla Chai (my favorite/vegan)
- Pre Workout: RP Max and PSI (my favorite)
- Pills: Perform/ Vitamins (my favorite)
- OXYSHRED H.C. (Brand New!)
⠀⠀⠀⠀⠀⠀⠀
TESTOSTERONE TESTING KIT:
and Use Code: TANNER for 20% off
(This is an affiliate link for LetsGetChecked. I may receive money from LetsGetChecked when people use this link)

HOME WORKOUT EQUIPMENT:
For $50 off the X3-Bar, visit: and use my Coupon Code BARBARIAN

SOCIAL MEDIA:
Instagram: @thebarbarianbody

????E-MAIL:????
realfitfast@gmail.com

Barbarian Body
x

How to GET ABS at a HIGHER BODY FAT % | NO PLANKS | The Science of a Six Pack

The secrets and myths that no one talks about when it comes to getting abs! Everyone says you have to lose fat to see abs but that isn't as much of a factor as everyone thinks! It's possible to build your abs so that you can see them at a higher body fat percentage. You don't need to be shredded to see a six pack!

How to Lose Fat to Get Abs:


At home variations:


Scale I use:


------------------------------------------------------

☆ WORK WITH ME ☆


☆ FITNESS PROGRAMS & RECIPE EBOOKS ☆


☆ MORE FITNESS FUN ☆
•MERCH:
•WEBSITE:
•INSTAGRAM:
•TWITTER:

☆ JOIN THE FITANDNERDY FAM ON FACEBOOK☆


------------------------------------------------------

♡ FAVORITE SUPPLEMENTS ♡
•Reishi Hot Cacao -
•Ashwagandha -
•Collagen -

------------------------------------------------------

♡ PLAYLISTS ♡
•Project Comeback -
•Workouts -
•Fitness Starter Kit -
•Intermittent Fasting -
•Reverse Dieting -

------------------------------------------------------

★❤︎ BEST DISCOUNTS ❤︎★

⌲ MINDPUMP PROGRAMS

10% OFF CODE: fitandnerdy

⌲FOUR SIGMATIC ADAPTOGENS:

15% OFF CODE: fitandnerdy

⌲NED

15% OFF CODE: fitandnerdy

⌲FASTING MIMICKING DIET

10% OFF CODE: MARISA10

------------------------------------------------------

topics discussed: how to get abs without dieting, how to get abs without losing weight, abs for women, how to get abs for females, best exercises for abs, best exercises for six pack, myths about abs, science of abs, how to get abs, how to get a six pack, 6 pack workout, best ab exercises, best exercises to get a six pack, how to get abs female, how to get abs for girls, how to get abs at home, workouts to do to get abs for females, how to get abs without dieting, ab myths, six pack myths, science of abs, six pack secrets, abs for women, six pack for women, best exercise for abs, abs workout for a six pack, how to get six pack abs, six pack abs, ab workout

------------------------------------------------------

♡DISCLAIMER♡
Please do your own research on any supplement/food product mentioned before adding it to your own diet, especially if you have any underlying health conditions that may be a contraindication for the food or supplement.

This video is not sponsored | Amazon, RewardStyle, & discount links are affiliates links. Thank you for supporting me and my channel and helping me continue to create content for you ♡

5 Steps to Get Under 8% Bodyfat (Science-Based)

Find out how to get under 8% body fat naturally and how to properly lose weight and belly fat fast. If you want to lower your body fat percentage down to 6%, 7%, or 8 percent body fat then you'll love this video. Discover the benefits that come with losing weight and reducing your body fat to really low levels, as well as the drawbacks.

???? FREE 6 Week Shred:

???? FREE Diet/Workout Planner Tool:

We all have a layer of body fat sitting on top of our muscles, and by stripping away most of that body fat you start to see things like more muscle definition, striations, and veins. And even though it's difficult to get to lower levels of body fat like 12 percent, 10 percent, and 8 percent, it's definitely possible to achieve naturally, so in today's video, I want to go over the exact steps that you need to take to get to those really low levels of body fat. Now, First, you have to ask yourself if this is really something that you even want to do because there are some drawbacks to having a really low body fat percentage. Some of these include hunger, a lack of energy, low libido, lightheadedness, mood swings, and always feeling cold. So I'm sure it's no surprise when I say that staying under 8 percent body fat is typically unsustainable over a long period of time especially if you're doing it naturally. So yes you can get to that really low level of body fat for a certain day where you have an event like a bodybuilding competition, a photoshoot, a wedding, or whatever, but the chance of maintaining such a low body fat percentage everyday overtime is slim especially while still feeling good. And that's just the truth, but regardless many of you may want to get as lean as possible for that certain event and then afterward bring your body fat percentage back up a little so you can still feel nice and healthy while also looking defined and aesthetic. So step number one is to create specifically a small calorie deficit. Keep in mind if your overweight or obese, and you currently just want to lose as much body fat as fast as possible, there are more aggressive fat loss options available for you, but you're not ready just yet to be thinking about getting down to a single-digit body fat percentage. If you want to get to a really low body fat percentage you should already be somewhat lean and you should plan on it taking a good amount of time, anywhere from 6 weeks to months depending on how lean you are when starting out. Now the reason why you want to create a small deficit is that when you're already lean and you're in a calorie deficit, your body activates certain mechanisms that lower energy expenditure, to a greater extent than someone that has a lot of fat to lose. When you already have a relatively low body fat percentage, a negative energy balance causes your thyroid hormone, growth hormone, insulin, insulin-like growth factor-1 or (IGF-1),.... and testosterone to all drop rather quickly. Instead of these anabolic hormones that help you build muscle and burn fat, your body will produce more adrenaline, noradrenalin, and cortisol. As a result, you'll be more prone to muscle loss, which is why it's important to maintain only a slight calorie deficit. This is all supported by research, for example, one study compared the difference between three months of dieting with a 25 percent calorie deficit or a very-low-calorie diet of only 890 calories per day.(1) At the end of the study even though the Very low-calorie diet group lost more total mass or weight, the ratio of muscle to fat loss was much higher. 

That's why you want to take a slower dieting approach especially as you lose body fat. A good guideline is to go for a 20 percent calorie deficit if you're between 12 and 14 percent body fat right now. a 10 percent calorie deficit if you’re between 10 and 12 percent body fat. and a 5 percent calorie deficit if you’re between 8 and 10 percent body fat. To figure out approximately how much body fat you have right now you can go get a DEXA scan, but it's time-consuming and it costs money. So a surprisingly accurate way that you can guestimate your body fat is by looking in the mirror and comparing your level of body fat to the picture that you see on the screen now. Whichever one looks most like you shows you your approximate body fat percentage. 
The next step is to cycle your calories, and there are a couple reasons for doing this. First, since you'll be dieting for some time, you should keep in mind that hunger is the primary reason that diets fail. (2) That’s why it is important to optimize your diet and lifestyle for controlling hunger and one way you can do that is by cycling your calories. This means consuming more calories on some days and fewer on others.

What’s the MOST Amount of Fat You Can Lose in a Week? (And How To Do It)

The faster we burn off fat, the better, right? Wrong. In this video, you'll learn the truth about losing fat in the most effective way. What most people don’t realize is there’s actually an upper limit as to how much fat you can lose every week. And if you try to push past this weekly limit by doing more cardio or eating even less for example, then you’ll now start to lose substantially more muscle instead of fat. Do this for months on end which many people unfortunately do, and you’ll eventually end up with a “skinny fat physique” – with too little muscle and still too much fat.

So now the real question becomes what’s the MOST amount of fat you can lose per week while minimizing muscle loss in the process? As this is going to better enable you to attain the lean, muscular physique you’re after instead of just winding up skinny fat. And to answer this question, we’ll use the findings of a 2005 paper by researcher Dr. Alpert, who used various fat loss studies in an attempt to quantify the maximum amount of fat one can lose per day without excessive muscle loss. What he found is that the body is capable of burning body fat to use for energy at a maximum rate of 31 calories per lb of body fat per day. Once you exceed this rate, the body then has to tap into your muscle mass in order to make up for its energy needs.

Well, if you’re truly seeking to lose fat as fast as humanly possible, then here’s what you’d do. First, find out what the maximum daily calorie deficit and weekly fat loss number would be for you using the process I outlined earlier. Then, to achieve this daily deficit, you would use a combination of eating below your TDEE or maintenance calories, performing regular resistance training, and throwing in additional cardio. Then, you simply monitor your body weight throughout the weeks and try to hit your target maximum weekly fat loss number.

Then as you progress and your body fat continues to decrease, you’d want to slow down your rate of fat loss to minimize muscle loss by again re-calculating what your maximum weekly fat loss number would be at your new weight and body fat percentage. So over time, the rate at which you lose weight should slow down.
And that’s basically all there is to it. But, with all that being said, I do want to provide some pre-cautions.

First of all, keep in mind that this protocol is a very aggressive approach that employs a fairly large calorie deficit, high activity, and a fast rate of weight loss. For some who are more experienced this may be completely doable, but for most people especially those just starting out with their fat loss journey, it’s just unrealistic and very difficult to adhere to, and you’d be much better off taking a longer, less aggressive approach that you’d be more likely to stick with. Second of all, as researcher Dr. Albert points out, even if you’re under this 31 calorie/lb limit I outlined it doesn’t mean that you won’t lose muscle mass.
It simply represents a threshold value past which the rate of muscle loss starts to become exponentially large.

So if you’re truly seeking to maintain as much muscle mass as possible or even build muscle while losing fat, then again a less aggressive deficit would be best.
But all in all, if you get motivated by seeing results fast and can adhere to a tough protocol, then, by all means, go for it. Otherwise, taking a slow and steady approach and making positive long-lasting changes to your lifestyle is what I’d personally recommend, as that’s more often than not what delivers the best results.

hope you were able to see that sometimes burning fat faster isn’t always better. Within my Built With Science programs, we not only put careful thought and research into helping you lose fat efficiently, but we’ve also created in-depth tutorials for tracking your calories and macros so that you can execute a cut perfectly.

To join today, simply head on over to and take the starting point analysis quiz to discover the best program for you.

MUSIC: soundcloud.com/lakeyinspired

GRAPHICS: Vector art from Vecteezy.com

STUDIES:

ENERGY DEFICIT WEIGHT LOSS


WEIGHT LOSS RATE RECOMMENDATIONS


METABOLIC RATE WEIGHT LOSS


HUMAN FAT STORAGE

The TRUTH About Burn Fat & Getting Six Pack Abs

Use Fasting To Burn Body Fat & Get In Shape:

Check Out Thomas' Channel:

The fat-burning zone - we've all heard of this and look for every which way to achieve getting into this zone from working out and training to what foods we eat and replenish our bodies with.

But, let's get real, guys - Thomas Delauer here today to put some truth behind what you may have come across at the gym as a chart or poster with some indicators as to where your heart rate needs to be in order to achieve this fat-burning zone.

0:53 - Are you after maximum fat loss and maximal caloric burn? OR, are we after a specific % of fat calories burned to be from fat?

1:20 - 30 minutes of low-intensity cardio V.S. 30 minutes of high-intensity interval training (HIIT)

2:35 - What kind of fat-burning mood are you in?

2:54 - Your heart rate & catecholamine responses

3:24 - Training fasted V.S. training fed

To learn more on how to leverage a science-based intermittent fasting protocol to burn visceral fat, check out the free video seminar I just posted at .com now.

And as always, keep it locked in on the channel, and don't forget to: Like Share & Subscribe to SixPackAbs.com

I'll see you next time,
-Thomas

Achieve The Body You Deserve:

P.S. Make sure to Like & Share this video on Facebook:

How To Walk Your Way To 10% Body Fat

Walking is one of the most underrated forms of cardio and this is how you can implement it into your routine to reduce your body fat to 10% body fat and beyond.

» Training Programmes -

» MyProtein Supps - Code THURSTON
- Best Sellers
- Bars & Snacks

» THRST Shorts -

» My Instagram:

How To Lose Visceral Fat – It's Not As Hard As You Think!

Get our Fit Father 30-Day Fat Loss Program here →
Get our Fit Father Old School Muscle Building Program here →

Subscribe to our channel here →

Our free resources:
1-Day Weight Loss Meal Plan →
24-Min Fat Burning Workout →
5 Best Muscle Building Exercises →

In this video, I walk you through how visceral fat differs from subcutaneous fat, what the dangers of elevated levels are, how you can lose visceral fat fast, and what the main areas are to help you keep visceral fat off your body over the long-term. So, get out your pen and paper and make some notes. (…or just use this description) ;)

*What Is Fat? (0:37)

Fat cells are essentially storage containers that store energy that can be used by the body at a later stage, for activities or natural bodily functions. When you eat, energy is being taken into the body by the food you eat (hence calories are a unit of energy). If you store more calories than you burn each day, you end up with constantly increasing fat stores (a belly)!

*What Is VISCERAL Fat? (1:32)

When your body takes in an excess of fat that is not being burned off through exercise or natural movement, you end up with stored fat. As well as storing under your skin, which is known as subcutaneous fat (the fat you can pinch), fat can go deep and be stored around your organs.

In small amounts, this is protective. In large amounts, this is toxic and dangerous! An increased amount of visceral fat can literally strangle your internal organs, reduce blood supply to your organs, and actually cause issues like fatty liver when the increase in fat cells in your blood goes inside your organs.

*How To Get Rid Of Visceral Fat (2:33)

Getting rid of visceral fat is done in pretty much the same way as losing fat in general, in that you should make sure you sleep enough, get enough water each day, follow a healthy meal plan and do more physical activity or formal exercise. Our guidelines for this, are:

• Sleep at least 7 hours per night
• Drink half your body weight in lbs, in oz’s of water
• Follow a sustainable meal plan →
• Follow a structured workout →

*How Does Exercise Help Me Lose Visceral Fat Quickly? (3:40)

Exercise will help you to improve the circulation throughout your entire body, so will help reach the deep fat cells to pull energy from there too. This will help to mobilize the energy contained in that deep visceral fat and pull it to our muscles so we can perform regular movement, physical activity, and formal workouts.

*How Will I Know I’m Losing Visceral Fat? (4:35)

Measuring your belly circumference is a good starting point to seeing if you’re losing visceral fat from your belly. If your belly circumference is shrinking, it’s very likely your visceral fat levels are also decreasing. This is a simple way to measure it, but is an effective way too. You can go further and actually have a DEXA scan on your body, which will identify the levels of visceral fat in your body. This is very expensive, but obviously much more accurate.

I hope this information has been helpful and valuable for you and has taught you the key areas of how to lose visceral belly fat. I wish you the best of luck on your journey and don’t forget we’re here for you all the way!

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
x

How to measure your body fat without equipment and for free

If you want to know your body fat percentage click on the link below and enter your data:



For that you'll need to:

1) Take your height
2) Measure your waist (around navel) and neck (below Adam's apple), for men. Mesure your waist (narrowest point), hip (widest point), neck (narrowest point
3) Enter the data on the page above or calculate using the formulas:

Measurements in inches

Men:

% body fat = 86.010 x log10(abdomen - neck) - 70.041 x log10(height) + 36.76

Women:

% body fat = 163.205 x log10(waist + hip - neck) - 97.684 x log10(height) - 78.387


Mesurements in cm

Men:

495 / (1.0324 - .19077 * log10(Navel - Neck) + .15456 * log10(Height)) - 450


Women:

495 / (1.29579 - .35004 * log10(Waist + Hip - Neck) + .22100 * log10(Height)) - 450

How Much Cardio Should You Do To Lose Belly Fat? (4 Step Plan)

Wondering how much cardio is needed to burn belly fat? Well, you’re in the right place. We’re going to talk all about cardio, and more specifically how you can use it to get rid of belly fat. The truth is, most people seeking burn belly fat approach their cardio routines the wrong way and fail to account for the various metabolic adaptations we experience. The good news though is by Implementing the right cardio plan, you will be able to break through any plateaus you encounter to the point where you’re able to lose belly fat. Before that, let’s first take a look at the problems we face when it comes to cardio and belly fat loss.

One of the major limitations with cardio for fat loss is that as we lose weight and improve our fitness levels, our body compensates by trying to burn less calories throughout the day. That’s obviously bad news if you want to burn belly fat. And is also why your cardio plan needs to be designed and actually progressed overtime such that it accounts for this. But, at the same time, you don’t want to do too much too soon.

So, how exactly do we account for those factors? Well, we can do so with a 4-step plan that when combined with a calorie deficit from your diet, will help you lean down and eventually get rid of belly fat. The first thing we need to do here is establish a small amount of cardio to get you in the habit of moving and adhering to a cardio plan that we can then progress. What I’d recommend is just 10 minutes of incline walking every single day. You can swap this for light cycling or any low intensity, low impact cardio modality.

In step 2, we want to then very gradually start increasing the duration and/or difficulty of our cardio sessions. But again, the key here though is that you’re simply increasing your cardio very gradually overtime to enable you to break through any plateaus you encounter so you lose belly fat successfully. That said, the extent to which you do so though will vary individually and depend on your lifestyle.

As you apply the above 3 steps, you need to ensure that you’re not then compensating outside of these cardio sessions. So, to avoid this possible compensation from impeding your belly fat loss, you need to control and monitor 3 variables. First, your step count. Second, you need to be adhering to a regular weightlifting routine. And lastly, you need to monitor and control your calorie intake and ensure that you’re still adhering to a calorie deficit.

Now the last step here has to do with maintaining your new physique. Find a routine or hobby that you can now stick to that'll enable you to maintain your new bodyweight and physique with ease.

Here’s a summary of what I’ve covered on how much cardio is needed to burn belly fat:

Step 1 (Baseline): Start at a low baseline level of cardio.

Step 2 (Increase): In gradual increments, increase the duration/difficulty of your weekly cardio sessions every time you reach a plateau.

Step 3 (Control): Control all other variables and keep them consistent (weights routine, daily steps, calorie intake) to avoid compensating for your cardio sessions.

Step 4 (Maintain): After you’ve successfully stripped off the belly fat, find a routine that’ll enable you to maintain your new bodyweight and physique.

Just keep in mind that you need to be pairing your cardio routine with a regular weightlifting routine and a solid nutrition plan, as these will both help speed up the process and ensure that you don’t just end up “skinny fat” by the end of your fat loss journey. And for a step by step plan that shows you exactly how to do this by optimizing your workouts, nutrition, and cardio plan for you such that you can lean down as efficiently as possible with science, just like countless of our members have done with their Built With Science programs, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:


Subscribe to my channel here:


*The scientific contents of this video have been proof-read and verified by published researcher Dr. K Rayani, PhD in Biomedical Physiology and Kinesiology

Filmed by: Bruno Martin Del Campo

MUSIC:
soundcloud.com/lakeyinspired

STUDIES:

CARDIO ADAPTATION



file:///Users/jeremyethier/Downloads/Role-of-NEAT-in-Human-Obesity-CvL2014.pdf



MODEL OF ENERGY EXPENDITURE


RESISTANCE TRAINING


Subscribe to my channel here:

How To Lose Lower Belly Fat | REDUCE NOW!

How to lose lower belly fat, the area of the body which conceals our six pack abs. How can we remove this layer of body fat and how long will it take?

There are a few steps we must take, and it also helps if we understand just how body fat is lost. Body fat comes off in a pattern, so we must reach the point where the belly fat is targeted.

Lower Belly Fat workouts are very common on Youtube, and I have never subscribed to them. Yes training the abs can help muscle shape and size but the body fat covering the Lower Abs and Lower Belly must be removed and that is done through fat loss.

Cost Free Calorie Calculator

How to lose the stubborn belly fat in 3 steps and how long it will take you!

How Long Will It Take To See Your Six Pack? | Body Fat % Calculation

CALCULATION STARTS AT 5:35
Want to BUILD MUSCLE and BURN FAT at the same time? Try my body analyzer tool to see how!


➢ Get my book!
➢ My Strength & Size Percentage-Based Training Program:
➢ My Hypertrophy Training Program:
➢ Online Coaching: ...

=============================================
MY SPONSORS

▣ MyProtein USA:
Use Code: VIT40 for 40% OFF

▣ MyProtein UK:
Use Code: VIT20 for 20% OFF

▣ Body Fat % Scale:
60% off with code: IGOR

▣ My Clothes: /

=============================================
FOLLOW ME!

➢ Instagram:
➢ Snapchat: VITPHYSIQUE
➢ Twitter: VITPHYSIQUE
➢ Facebook:
➢ Jordan's Channel:
➢ Video Topic Suggestions/Questions:

12% Body Fat ≠ 6 Pack Abs MYTH | What Body Fat Percentage to see abs Examples how to get to 6% 8% 10

Wondering what body fat percentage you have to be at to see six pack abs? Today I show examples of how having a 6, 8, 10 or 12% body fat percentage does not guarantee visible ab definition.

????FREE 6 Week Body Transformation Challenge:

???? Fat Loss Calculator:

This is a video that I wanted to do for a while because this 12% myth has spread all over the internet and now you have a bunch of people that might have never even been under 12% body fat claiming that you need to get under 12% to see your abs. The YouTube Community especially, seems to be convinced that 12% is the number to be at to see a six pack. I'm here today to tell you that this is completely untrue and it's a total myth. I'm not sure why or when 12% was picked as the definitive number to seeing a six pack, but I do know that associating six pack abs with a certain percentage of body fat is totally flawed. One reason why we can't say that a certain percentage is going to equal abs is because the way that your body distributes its body fat varies dramatically from person to person. One person can store most of their body fat in their thighs and hips while another person can store the majority of their body fat over their abdomen. I've personally trained thousands of people with all different body fat percentages. And a lot of my clients that were actually really lean still could not see their abs. In fact even my business partner dropped his body fat to 8 percent after dieting for 16 weeks and still could not see six pack abs. Meanwhile I've done bulking phases where I was eating an insane amount of calories and I was weighing in at like 230lbs, yet I could still see visible AB definition on top of my stomach that would be full of food. That's because I hold a lot of my fat in my lower body. My fat is mostly Stored in my hips love handles and upper thighs. Meanwhile his fat is predominately stored in his belly so even when he dropped down to 8% he still couldn't see his abs. And I know for a fact that I've had points where ive been well above 14% And still have had great ab definition. Again this all has to do with fat distribution and not with the number that you get from mostly inaccurate body fat devices. So that's actually another thing. Most body fat testing methods are totally flawed. Even the dexa scan which is supposed to be one of the most accurate ways to scan your body fat can be completely off and I've demonstrated this in another video. If you're using calipers, or formulas based on measurements, or bioelectrical impedance forget about it, there's so much room for error, you're going to be at least three to four percent off. Due to inaccurate measurements alone...you can't count on your body fat percentage to tell you when you're going to see those abs. The good news is that as long as you use the same body fat device the change over time should be pretty accurate. So if you're using for example a scale to determine your body fat, the initial reading probably will be inaccurate and so will the final reading but the change over time should be pretty accurate. However again this does not help you identify a definitive body fat percentage that will lead to visible abs.
The last thing that this 12% body fat myth completely ignores is that to see your abs you have to build up the muscle...Abs....... are muscles. There's not just a magic six pack sitting under everyone's belly fat. Unfortunately that's not how it works. First of all everyone's abs are shaped differently due to different genetics. So one guy might burn away the belly fat from his abs and find very defined symmetrical six pack looking ab muscles while another guy might burn off the same fat but because his abs are shaped differently they're not going to look as defined and symmetrical. Like I said ABS are muscles. So if you have one guy that has worked his abs very well with Progressive resistance training workouts and you have another guy that does a couple crunches here and there the guy that worked on his abs with weights is going to have a lot more blocky visible abs than the other guy as long as his genetics arent horrible. Which is actually totally a real possibility. There are some people that don't work out at all and have ripped six packs only because of good muscle building genetics and a good distribution of body fat. Now you have to understand that this is the truth because for me as a trainer it does me no good to tell people that ABS aren't as easy to acquire for some as they are for others.

????FREE 6 Week Body Transformation Challenge:
x

What Body-Fat Percentage to See Abs???

Download My Workout App Exerprise FREE -

Get the scale!!!:
Code: anabolicaliens
Discount: 60% off

Official Anabolic Aliens video of What Body-Fat Percentage to See Abs???
Subscribe to Anabolic Aliens:
Watch more:

In this video, we will go over the differences in body-fat percentages and how it affects the visibility of the abs! You will have to get your body-fat super low in order to see any abs at all, but this video will give you an idea of how low, and at what exact percentages the abs will most likely look like!

Follow Anabolic Aliens:
Facebook:
Instagram:
Twitter:
Eric's Bodyspace: 
Mike's Bodyspace 

Watch More Anabolic Aliens:
Recent Uploads Playlist -
Popular Videos Playlist -
Intense 5 Minute At Home Workouts Playlist -
Intense 5 Minute Dumbbell Workouts Playlist -
Shreducation Playlist -
Intense Tabata At Home Workouts Playlist -
Gainology Playlist -
Cuetrition Playlist -
AlieNation Playlist -
Exercise Tutorials Playlist -

➢ Official Website - 
➢ Business Inquiries - anabolicaliensbusiness@gmail.com

Discounts 
➢  15% off Code ANABOLICALIENS15
➢ Free Month - 

-- -- -- -- -- -
Two guys who want to do all they can to help motivate, educate, entertain, and inspire. We promise to always keep it 100% honest and real. We appreciate everyone who supports us and will always give it our all in putting out the best possible content as well as doing our best in always answering everyone who reaches out to us. HAVE NO LIMITS AND NEVER SETTLE!!!

Anabolic Aliens consists of Mike Rosa & Eric Cue.

Make sure you're subscribed for: fitness, workouts, routines, lifting, training, sports, exercises, nutrition, health, wellness, injury prevention, powerlifting, bodybuilding, motivation, aesthetics, shredding, bulking, tips, advice, vlogs, entertainment, comedy, information, truth, and so much more!
-- -- -- -- -- -

Body Fat Percentage Needed For Visible Abs

Support me on Patreon! ❤️


Camera used: (UK) (US) ????
Get a free 30 day trial of Amazon Prime here: (UK) (US) ????

Follow me on insta! ????

Get a free 31 day trial AND a subscription to Nebula with Curiosity Stream at ????

How much time does it take to lose fat and gain 6 pack abs? part 1

In this video I will tak about how to calculate the time it take for an individual to lose fat.
Now, due to lack of time I did not get chance to cover methords that can be used to gain packs. This topic will be covered in my next video. to get immediate notification please click the subscribe button.

Connect with me via Facebook:

Your Extra Belly Fat is SLOWING You Down! | Here’s how much...

Footballer Physique Program:

BuiltLean Article:

Full Research Study:

FOLLOW ME!
Instagram:
Become Elite on Instagram: @Become_Elite

Website:
Training Programs:
Elite Challenge Program:
Apparel:
Email me: becomeelitesoccer@gmail.com

About Me
Name: Matt Sheldon
Age: 25
Nationality: USA
Job: Professional Soccer Player
Current Team: Waterside Karori AFC
Last Team: Saint Louis FC
Position: RB/LB/RW
College: UC Davis

FAQs
Cameras: GoPro Hero 4 Silver, Canon 80d, DJI Mavic Pro
Editing Software: Adobe Premiere Pro

Essentially we are following Matt Sheldon's daily schedule. Showing you his exact soccer training sessions, his workouts, his weight lifting/weight training programs, his diet/nutrition, and mentality as he progresses through his first professional offseason. We want you guys, to be able to learn, be inspired by these videos, to gather information from quality professional level training sessions and to apply this knowledge to your own life.

We want to help you become elite level soccer players!

..............................................................................................................................................................

Become Elite is the complete soccer/football/futbol training experience.

Our website offers completely individualized, customized training programs that model professional and collegiate workout programs. We offer 4, 8, and 12 week soccer training plans, weightlifting plans, plyometric exercises, endurance workouts, nutrition guides, guide to counting your macros, fun workout challenges, t-shirts, and much, much more.

Our Instagram page delivers advice, tips, drills, how-to tutorials, and instructional videos all in a convenient and free space.

..............................................................................................................................................................

Visit our website for customized soccer training programs, official Become Elite t-shirts, workouts, and much more.

Instagram: @Become_Elite
Instagram: @MattSheldon23
Website:

What Is A Healthy Body Fat Percentage For Men? (Charts & Ranges)

Get our Fit Father 30-Day Fat Loss Program here →
Get our Fit Father Old School Muscle Building Program here →

Subscribe to our channel here →

Our free resources:
1-Day Weight Loss Meal Plan →
24-Min Fat Burning Workout →
5 Best Muscle Building Exercises →

A question I see very often here at Fit Father Project HQ is, “Dr. Anthony, what is a healthy body fat percentage for men?”

We're going to cover the science and quick tips in today's short video. Getting to the ideal body fat percentage for males requires hard work, dedication, and a structured plan that you can work on with accountability. With today's advice, we'll make it as simple and sustainable as possible.

So, in this video and associated article, I’m diving into the charts, ranges, and measuring techniques that will help you find out what body fat percentage you’re currently at and what your healthy body fat percentage is.

First off, I want to clear up any confusion you might have about BMI and Body fat percentage. These two are often confused as measuring the same thing.

Basically, BMI is a ratio figure between your height and weight. To get your BMI result using the metric system, you simply divide your weight in kilograms by your height in meters, then divide the result by your height again.

For example: a 73kg man who is 1.78m tall would do the below:
73 / 1.78 / 1.78 = 23.04 BMI

Using pounds and inches, you can use the following formula:
[weight (lb) / height (in) / height (in)] x 703

As you can see from the formulae above, there is nothing factored for age or amount of body fat. Therefore, a 73kg man could have 10% or 30% body fat and still fall in the exact same BMI range. In reality, they are both very different in terms of physical appearance and most likely physical health.

Body fat percentage is exactly what it suggests. It’s the amount of body fat you have on your body. This is obviously completely exclusive to each person, so is a much better indicator than BMI.

Low body fat will show more muscle definition so it will depend on what your goals are and help you reach an ideal body fat percentage for males.

An ideal body fat percentage for men that want to show muscle and appear lean will be around the 8-12% mark. Going below that can be difficult to maintain over the long term… but certainly isn’t impossible.

When it comes to a healthy body fat percentage men often presume that getting into low single digits is the way to go. However, getting that low not only takes extreme dedication but also removes much-needed padding that protects your body. If you have any doubt, ask a bodybuilder how it is to walk close to a contest!

Your next step to getting to a healthy body fat percentage for a man will be to incorporate high-intensity weight training and cardio, as a regular thing on your schedule.

My recommendation would be to use my 24-Minute Workout that is completely free to download so you can get started today. Find it at → 24-Min Fat Burning Workout →

This workout combines strength training, cardio, and flexibility into one, using what is known as Metabolic Resistance Training. The best style of workout to shift body fat fast.

Combine this with HIIT training or Tabata training, and you’ll be burning body fat in no time and getting to a healthy body fat percentage for men! Check out the video to see the charts that show a healthy body fat percentage for males and females alike.

Also, check out the accompanying article here:


This article will deep dive on the science of an ideal body fat percentage for men and also show how you can get your body fat measured to help your weight loss and fitness journey.

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →

I hope this helps you along the way! Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

Shares

x

Check Also

x

Menu