5 Reasons You're Not Losing Belly Fat

These are the 5 reasons you're not losing belly fat. Learn how to lose weight and burn stubborn fat without all the common gym mistakes.

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Timestamps:
#1 Changing Metabolic Rate: 0:32
#2 Not Adjusting Diet Plan Overtime 3:32
#3 Impossible Diet Plan 4:21
#4 Just Doing Cardio 6:19
# 5 Not Building Muscle & Strength 9:38

You've been told that if you just cut your calories and take in less calories than you burn you'll lose your belly fat. But everytime you try that advice, after a few successful weeks of losing weight you hit a wall, the pounds just stop coming off, and you're left stuck there with pretty much the same stubborn belly fat that you started with. If this sounds like you and you've been dieting and working out hard but you're still struggling to lose that stubborn belly fat I have 5 big tips that can really help. And all I want you to do, if these tips help you out, which they will is click that subscribe button and hit that bell icon. Let's start with one of the biggest mistakes I see which is not factoring in your changing metabolic rate. Since there's no way around the fact that your belly fat will be one of the last spots to go, you have to keep your body burning fat for long enough to see the inches coming off your waist. So most people will say, Easy I'll just cut my calories by 500 per day and the belly fat will be gone in a few weeks. However, they're making the mistake of thinking that their metabolism is going to stay the same week after week, which it's not due to a process known as adaptive thermogensis which is essentially the slowing down of your metabolism to make up for the decreased amount of calories that you're taking in. This happens independent of muscle loss so you don't have to lose any muscle and you really don't need to lose all that much weight for this to happen. And the simple bottom line is If you're eating 500 fewer calories per day, but your body is also burning 500 fewer calories per day, you might as well not be dieting at all to begin with. So I'm gonna tell you exactly how to fix this problem. Studies show that a calorie cycling diet will not slow your metabolism the way that a more traditional calorie restriction diet would, and cycling happens to also be a lot easier to stick to. Especially when done for longer periods of time. You can cycle your calories a number of ways. But out of all of the methods if you're stuck at a plateau your best bet might be to do what's known as a Matador Intermittent diet plan. With the Matador diet plan you would first apply a more aggressive reduction in calories for 2 weeks. A normal reduction is around 20% from maintenance, so for a more aggressive...

adaptive thermogenesis” creates the ideal situation for weight regain and is operant in both lean and obese individuals attempting to sustain reduced body weights."
Adaptive thermogenesis study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/

Your metabolism doesn't slow as much with a calorie cycling diet:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018593/figure/F2/

Matador Study: 2 weeks on/ 2 weeks off is better than continuous calorie restriction
https://www.ncbi.nlm.nih.gov/pubmed/28925405
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803575/figure/fig1/

No one dietary strategy is better than others (low fat vs low carb)
https://www.ncbi.nlm.nih.gov/pubmed/29466592

Concurrent Training Effect: Weight training and cardio results in less lower body strength than just weight training alone:
https://www.ncbi.nlm.nih.gov/pubmed/19387377
Concurrent Training Effect: Circuit training alone produce better strength gains than when resistance training and endurance training were combined:
https://www.ncbi.nlm.nih.gov/pubmed/18545210
Concurrent Training Effect: Cardio in combination with weight training limits explosive strength gains:
https://www.ncbi.nlm.nih.gov/pubmed/12627304

Building Muscle is highly dependent on the akt/mtor pathway:
https://www.ncbi.nlm.nih.gov/pubmed/23517348
Cardio Ampk pathway inhibits akt/mtor - which may inhibt strength gains if both endurance and strength training activities are combined:
https://www.ncbi.nlm.nih.gov/pubmed/17095931

Doing too much cardio with strength training also leads to less explosive power, reduction in motor unit recruitment, chronic depletion of glycogen, and site specific skeletal muscle transformations:
https://www.ncbi.nlm.nih.gov/pubmed/21425890

Fast-twitch fibers "type II" have a much greater potential for growth than slow-twitch fibers "Type I":
https://www.ncbi.nlm.nih.gov/pubmed/11454977

Increasing mechanical tension increases muscle size:
https://www.ncbi.nlm.nih.gov/pubmed/15335243

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