5 Minutes Of This Burns Belly Fat Fast

Hello Health Champions. Is it really possible to  burn belly fat and lose weight in five minutes?  

Well obviously not if you do it one  time, but I want to talk about today  

how you can use five minutes a few times a week,  to really make a difference. If you want to burn  

fat, then you have to spend energy. This is the  traditional way of looking at things you have to  

burn up calories. And yes this can help but there  is something much more important that you also  

need to do which is to change your hormones.  So these two methods are what we're going to  

talk about and how they fit together. And even  though spending energy can help changing hormones  

is the most important by far. Especially long  term and the hormones we're talking about is we  

will need to lower insulin and we need to increase  growth hormone. But then every time I do a video  

and this one is going to be no different  there's a lot of people that comment and say  

no no no no. All I did was I just exercised I just  burned some calories I didn't have to change my  

hormones but different people have to do different  things so this guy can use a different approach  

than this girl now if he wants to burn some fat  then he can use some energy and that might be  

eighty percent of the reason for his success and  changing hormones might be twenty percent. But if  

this girl tries the same approach then she's going  to fail. For her using energy might contribute  

10 percent to the weight loss and changing her  hormones is probably going to be 90 percent of  

the success. And the difference is where they are  on the scale on the spectrum of metabolic health.  

If you have good metabolic health you  just need to do more you just need to  

expend some energy if you have poor metabolic  health now nothing's really going to happen  

until you change your hormones. What that also  means is this guy can be much more flexible with  

his diet. It doesn't really matter so much what  he eats as far as weight loss now it does matter  

as far as health, because he needs to eat whole  food, but when we talk about diet and carbs then  

this person needs to be extremely strict and  this one can be more flexible. And typically  

we hear that you want to do aerobics because  that uses up a lot of calories so if you do  

aerobics you might be burning 300 calories per  hour and maybe you're larger and more fit so you  

can use more calories but just an example. And  you do that for one hour you burn 300 calories.  

Let's say you can do that six times a week that's  1800 calories and according to the math you would  

expect to lose about a half a pound a week. But  if you're metabolically unhealthy and you do that  

that will backfire because as you spend more  energy your body will start conserving. So the  

basal metabolic rate will be that you spend  less. So your body will compensate for your  

efforts. However if you do something called high  intensity interval training also known as HIIT  

now you might be spending 1200 calories per hour  but only during five minutes so then you do the  

math and you say. Well two days a week that's  200 calories so now you'll burn one ounce per  

week. I think I'd rather go with a half a pound  per week but that's if you're only stuck in terms  

of thinking about expending calories and that's  not where it's at it's about changing the hormones  

so that your body will burn more fat over time.  So instead of a backfire now we get a bonus  

because between workouts your body starts  spending more I'm not trying to show you exact  

numbers. I'm trying to give you some examples  so if you can make your hormones work for you  

and you can burn more between workouts  there's 168 hours per week. Now  

if you can just increase your growth hormone  increase your fat burning a little bit  

and burn an extra 20 calories per hour on  average. That's 3360 or about one pound per  

week that you would lose even though the workout  itself didn't use up a whole lot of energy.  

And one more thing we want to touch on is that  yes we're all interested in weight loss we want  

to burn some fat we want to look good but more  importantly we really want to feel good we want  

to build optimum health for as long as possible.  And in order to do that we need to understand all  

the body parts and the fact that they work  together so we want to build a strong brain  

and we don't want to wear out our adrenals. Most  people have some adrenal fatigue and that creates  

imbalance in their overall health picture. So the  exercise you do also want to minimize cortisol  

because if we drive a lot of cortisol that's  going to raise blood sugar which is going to raise  

insulin which will prevent fat burning. But more  importantly if we drive too much cortisol and we  

weaken the adrenals further then we can't have  these other things. We can't feel good we can't  

have optimum health and so on. Now if we want to  make the most of these five minutes we're going to  

put in then we want to make as much growth  hormone as possible and as little cortisol  

as possible to really optimize fat burning and  health. So if we look at the intensity here then  

high intensity obviously that intensity is going  to be high and will make quite a bit of cortisol.  

Cardio is medium intensity so we will  be pushing some cortisol but not as much  

per unit of time. However because the intensity is  so high, when we're pushing the body, we'll make  

a bunch of growth hormone when we do high  intensity interval training. With the cardio  

the hormone benefit the growth hormone produced  is relatively small because we're not challenging  

the body in the moment we're not pushing  it beyond its limit. We're just sort of  

trudging along. And then here's the key. The  duration for HIIT it needs to be very short.  

I hear a lot of people say oh I'm doing HIIT in  the gym there's this class it goes for 45 minutes.  

That's not HIIT. That's wearing you  out. That's not what we're talking  

about. It needs to be short duration. Cardio the  whole premise is that you're burning calories  

so you need to keep it long. And now if we add it  all up the net result of hit is that because the  

duration is very very short just a few minutes, we  make very little cortisol, because it doesn't go  

on and on. Whereas the cardio class makes a lot  of cortisol when we multiply a little bit less  

cortisol by a much longer time. And the growth  hormone with the HIIT is going to be fantastic  

because we're pushing the body to the limit.  The body has to respond and get better  

whereas the growth hormone with the cardio is  relatively small. So please understand this that  

this is the picture that we're looking for in  order to burn fat we want to have make a little  

bit of cortisol and a lot of growth hormone.  The other thing to understand here is that it's  

not just about the benefit between the workouts  but the fact that when we make all this cortisol  

we're promoting a carbohydrate metabolism because  cortisol is primarily looking to raise glucose.  

So we're going to mobilize glycogen we're going to  make gluconeogenesis from proteins and from other  

things whereas if we raise growth hormone and  we keep the duration very short then the growth  

hormone is going to burn fat between the workouts.  And the reason we can make a lot of growth hormone  

in a very short period of time is that there's  certain things that stimulate the production.  

If we get our heart rate up 95% or higher of our  maximum heart rate then we're pushing the body.  

If we do heavy weights till failure we're really  trying and we're moving and we stop and we keep  

trying and it won't move. If we do it to failure  we're giving the body the message that you have  

to get better till next time you have to make some  growth hormone you have to change something till  

next time. And another way to stimulate this is  fast movement which of course goes together with  

bringing up a high heart rate. And what we have  to understand is this is very healthy because  

this is what our bodies are designed for it's a  natural form of stress. Because if you ran into a  

tiger like this then your body would produce  a high heart rate and really fast movements.  

And even though it's very unpleasant to run  into a tiger and have your life endangered,  

that is natural. That is what all species have  been exposed to that's a part of life. And the key  

is to understand it's very short term it is very  intense and if we survive this then it helps us  

adapt it helps us get better. It helps us  balance things out and reprioritize things  

so we can get better tomorrow. And here's an  example of how you might do this. You do a little  

bit of a warm-up for a few minutes and you could  do that jogging. You could be jogging in place.  

You could be on a bike or a stationary bike. You  could be doing steps. You could walk up the steps  

or just step up and down on a box. You could  do jump rope like this girl and you start very  

slow and gentle as a warm up. And in doing this  you're warming your body up. You're increasing the  

circulation you're increasing the heart rate and  you're taking it from whatever your resting heart  

rate is up to about 120 maybe 140. You're getting  your body ready and then you're ready for the high  

intensity portion of the workout and whatever you  were doing like if you were jogging now instead  

you can be sprinting. If you are on a bike you can  just instead of going leisurely you go all out.  

If you're doing the steps now you start running  or sprinting up the steps. And now you're trying  

to take your heart rate from your warm up heart  rate as close as possible to your maximum heart  

rate you're really going to get best results  if you get like within 95% or higher of your  

maximum heart rate. And obviously if you're  not fit, if you're not looking like this guy,  

then start slower. You don't have to do all  this the first week. You go to your 120-140  

and then you might raise it to 150. And then  the next week you might shoot for 155 and so on  

right use some common sense and all the whole  idea is that you're doing a little bit more you're  

pushing your body just a little bit more each  time. And a lot of people will say that they don't  

have the time. They don't have the equipment. They  can't go to the gym. They don't have any money for  

equipment. Well you can use something as simple  as running in place. You start jogging in place  

and then you go a little bit faster. A  little bit faster until you're warmed up.  

Then you go really really fast for 20 seconds  and rest 20 seconds. You repeat that five times.  

Or you do a little bit of warm up and then you  just go as fast as you can for as long as you feel  

like and you just do one single set up to a really  high heart rate. That still counts because you're  

pushing your body. And you could also do this with  boxes now that's sort of a combination between  

getting your heart rate up and using a large  muscle group like a workout like calisthenics  

so you could increase the intensity and  do 10 jumps per side and repeat that  

three times with maybe a 30 second rest. That's  going to get your heart rate up pretty well and  

it's going to stress a large muscle group. So  the body will say hey this is really important  

this muscle group this large muscle I have to  make more growth hormone and make it bigger.  

If you like jumping rope then after the warm-up  you could increase the intensity and you could do  

20 seconds as fast as you can 20 seconds off.  Repeat five six times or you could do just one  

set go really fast for as long as you can. If  you have stairs at home and you feel comfortable  

running up the stairs then you could start running  up and then gradually pick up the speed and of  

course that's not going to last very long because  the stairs aren't all that long. That might just  

be a few seconds but if you do that several times  maybe six or eight or ten times and you just walk  

down for the rest then that's gonna get your heart  rate up very nicely too. And one of my favorites  

is to do sprints and especially sprints uphill  because uphill you can't move as fast so there's  

less risk of injury and now you could do 20  seconds on 20 seconds off maybe 5-6 times.  

Or you find a nice big hill once you're warmed  up you get your heart rate about 140 and then you  

do a single sprint up for as long as you can keep  that pace and you're going to push your heart rate  

super high. Another thing you can do that works  really well is to use really heavy resistance  

bands this is pretty safe you don't need a spotter  you don't have any weights that can fall on you.  

And now you're repeating a movement until  you can't move anymore. You go to failure to  

exhaustion and this doesn't drive your heart rate  quite as high as the others but when you make a  

large muscle group work to failure you're  also making a tremendous amount of growth  

hormone. If you enjoyed this workout you're going  to love that one. And if you truly want to master  

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