FINALLY Reveal Your Abs | Losing the Last 10 Pounds | EXPERT FAT LOSS TIPS For ANY DIET !

FINALLY Reveal Your Abs | Losing the Last 10 Pounds | EXPERT FAT LOSS TIPS For ANY DIET !


hey there my name is Anthony Romano and in this video I’m gonna teach you how to finally get ripped and reveal your abs have a low body fat percentage no matter what diet you follow so essentially this video is a goldmine of fat loss tips that are cranked into a short of an amount of time as I can fit them so it’s gonna be very complex so I recommend going through it slow and trying to follow the narrative I’m putting out here but besides that enjoy all these tools to accelerate your fat loss and get ripped as quick as possible [Music] so you’ll probably know a bit about some of the topics I’m going to get into here but I guarantee you most of them are gonna be ideas that are probably new to you so here are the topics that I’m gonna discuss in this video we got cardio fasting intermittent fasting insulin management avoiding kryptonite metabolic speed appetite suppressing foods and supplements so I’m gonna go through all these topics in this quick and amount of time as a camp so cardio a lot of people are already familiar with cardio and that’s the basic recommendation most people will throw out you know just do more cardio right here’s the best way to actually get the most effect out of cardio it’s always gonna be low intensity steady-state cardio if you can do a large amount of it something to get your heart rate moderately up so that you’re not gonna be using just the stored carb energy in your muscles and you’ll but your body will be more likely to tap into fat stores for use of that duration of cardio again that’s list cardio low intensity steady state it’s even better if you can buy it in the fasted state because if you’re not somebody who’s eating a low carbohydrate diet your body isn’t going to be in fat-burning mode all the time so doing your cardio in the fasted state is basically a way to amplify the effect now the fastest date itself if you do intermittent fasting or regular prolonged fasting you’ll probably know a little bit about the fat burning effects coming from them essentially intermittent fasting allows your body to tap into fat as a fuel source quicker and it will also speed up your metabolic rate due to cranking all cramming all your eating into a smaller window of time basically this is forcing your metabolism to work harder in the day when you’re not eating so there’s many ways you can set up your fasting regimen it could be one meal a day it could be a 4-hour eating window at the end of the day anything over six hours gonna put you in the fasted State but you’re not gonna get any fat burn effect unless you do it for longer than 12 hours at least anywhere from 12 to 18 hours it’s a good routine that will amplify fat burning now what about prolonged fasting right the big longer than a day fasting okay this is some stuff that is definitely going to shred you up okay and the way that it actually works is that it puts your body into deep ketosis where basically after the first day or two days what’s gonna happen is your body’s going to switch entirely to using fat for fuel now this doesn’t happen right away and if you’re somebody who’s already on a keto diet that’s gonna be beneficial for you and it’s probably an option that’s more appealing to you because you’ll be able to get into the deep ketogenic state quicker than somebody who’s coming from a car metabolism because the way that your body gets permission to enter fat-burning state in ketosis is using up your liver glycogen which is your backup reserved carb fuel source so our tank is about a word so essentially prolonged fasting is a huge fat loss tool and just to you know give you some peace of mind here you’re at less risk of losing your muscle if you are in a deeper ketogenic state because the ketones themselves are an indication to your body that we’re not using protein as fuel here so they’re not directly anti catabolic but they definitely work to prevent your body from tapping at a protein so as long as you’re not giving your body little snacks here and there and keeping the calories like not to zero and just having a little bits here and there your body will be in ketosis and you will have deep fat burn and this is why it’s becoming so popular nowadays for people to just fast for a week and then lose 30 pounds in that week so definitely do some more research on prolonged fasting if that’s the measure you’re going to take this – now insulin management this is one that nobody really talks about except for me probably so insulin management whether you’re doing a carbohydrate based diet or an oat carbohydrate based diet insulin management is going to be key for managing your appetite so the way this actually plays out in a practical level is if you were to have a big fruit smoothie in the morning what’s gonna happen is your blood Sugar’s gonna jacked up like mad and your insulin is going to jack up as a response to all that sugar because it has to basically distribute that sugar appropriately in your body and all the other nutrients in whatever’s in your smoothie so that’s the essential problem for type 1 diabetics is that they don’t have the ability to produce that insulin and basically they’ll die if they don’t have that insulin because their blood or if their blood sugar drops too much they’ll essentially be dead and they need the insulin to subdue Bute it properly so what’s gonna happen if you have better instant management well not only is your appetite going to be more maintainable right but you’re going to probably feel better energy levels and have a better ability to do more cardio activities do it’s an exponential variable to pick here with the insulin management because if you’re allowing your energy levels to be more sustainable because you know you’re not skyrocketing your blood sugar intake in the morning the whole day’s gonna be easier for you you’ll be able to do other fat-burning techniques so how do you actually manage your insulin well carbs are always going to be the biggest source of insulin along with protein as the second you know highest RAZR of insulin but the way that I always explain it for people who are on carbohydrate based diets is obviously don’t jack up all your carbs at one meal that’s a misconception that a lot of people will always say oh oh calories at calorie a calorie is a calorie but the ease of your diet in and of itself will be influenced by your insulin levels and this is often why people are talking about the ketogenic diet so much because it stabilizes the insulin and blood sugar you can check out the thousands of other videos on keto I have on my page all hundreds and all have plenty of explanations there so if you’re doing a key to approach your insulin is already going to be maintained and that’s ultimately why it has a little bit of an edge when it comes to certain situations and fat burning but somebody on the carbohydrate based diet I always say either cut the carbs out completely or give yourself enough and if you’re giving yourself you know a large amount of carbs and because that’s how you like to diet just make sure you’re managing the insulin spikes because if you have only 300 carbs in a day right and you have 200 them in the morning you are going to be craving those carbs by nighttime and you want to evenly spaced out your carb portions in the day because the insulin fluctuations will mess if your hunger and they’ll mess with your energy levels so overall also when I talk about avoiding kryptonite this is going to tie into the insulin management so let’s move on to avoiding kryptonite what I mean by kryptonite are ingredients in foods which you can check on like the label basically that can either mess with fat loss or can make you hungrier so or they can mess with you mentally in a bunch of other ways that are bad for your health but as far as the context of fat burning kryptonite is one mentioning here so when we’re talking about insulin management and kryptonite so I previously mentioned that example if you have a big fruit smoothie in the morning or most of your carbs in the day if you diet with carbs that will jack up your blood sugar in your blood insulin and eventually when that crashes you’ll be hungry and tired etc etc and angry now kryptonite for example when I’m saying the fruit smoothie example fruits are high in a sugar called fructose fructose is the type of sugar you do not want to jack up like mad because it’s the most likely to lead to diet pre diabetes diabetes and oxidative stress essentially fructose gets digested in your liver before it goes anywhere else and that can cause a lot of problems for your not only your liver but other your blood sugar levels in general even though it’s not the highest glycemic sugar so the most dense and sugar it is the most problematic for your body to handle and this is why even though it’s on a kryptonite in and of itself because it’s just a form of sugar what it’s going to do is have dramatic ramifications on your hunger and it’s also the most addictive type of sugar it’s gonna get you hunger in the day so the fruit smoothie in the morning is actually worse for you and essentially your risk of diabetes than a Snickers bar in the morning or just pure sugar or they’re starting out pure sugar pure glucose sources of sugar or dextrose or something like that so avoid foods that are going to have those kryptonite ingredients the only actual real compound that is kryptonite and a practical level I would say would be fructose but the actual kryptonite’s are going to be things like msg high fructose corn syrup and mold toxins there’s also other forms of Kryptonite like certain lectins we jerm agglutinin like WGA and of course there’s other pesticides but the only ones that are gonna affect your fat loss type of kryptonite are going to be the MSG – just corn syrup and mold toxins and pesticides so basically msg what is that you’ve probably heard about it you probably are vaguely aware of trying to avoid it MSG monosodium glutamate is an excitatory neurons is when you eat it it tricks you into thinking that food is more exciting than it actually is it makes you think a food is better than it is so if I give you you know expired food and I have msg trucked in it you probably won’t notice the difference or you’ll at least be addicted to it and this also ties into how you know a calorie isn’t just a calorie or all that matters is your macros and calorie intake in the day because essentially if you get all your calories from you know the calorie deficit but they’re all from foods containing little bits of MSG you will go to bed hungry and angry and it’ll mess with you msg also makes it harder for you to derive satisfaction from other foods that don’t contain it so this is why I always look on the back for monosodium glutamate MSG you know don’t get like Cheez Whiz and stuff forget real food and sometimes msg is masked by yeast extractives or spice extractives and in general try to avoid things that say spice extractives and/or spice extract ok and msg avoid those high fructose corn syrup this ties in very much with the fructose example of the fruit smoothie except this is now a processed concentrated syrup that will again jack up your blood sugars and essentially what it does is it gives you a very rewarding sugar spike so this is not something that’s naturally occurring like fructose is but it’s equally problematic so coca-cola right you could drink coca-cola all day long and if your calories are in check you’ll lose weight but you probably won’t lose as much weight as you would have if you didn’t have it from all high fructose corn syrup all day and additionally you will have a much easier time mentally because your appetite will not be messed with now that’s all gonna say on the high ferdos corn syrup you can do plenty of the research on that micro toxins pesticides these are mold toxins and pesticides used in procuring plant products grains etc with mold toxins essentially some of these foods if they’re producing they have a large shelf-life or if they’re exposed to moisture in processing are going to be problematic for your appetite and they’ll be bad for your gut bacteria and messing with your gut bacteria is going to influence your appetite absolutely but at the end of the day stick to avoiding you know the the fruits that are in the big bags eat well that’s a bit of a stretch because those foods are always exposed to more moisture and it’s easier to buy them in bulk but you really shouldn’t be going nuts on your fruits every day anyways because it can mess with your sugars and you know it can give you a large amount of blood sugar fluctuations so keep everything in moderation right now with mycotoxin pesticides not in moderation at all keep them out of the picture and try to get your fruits and grain products from sources that you know are reliable now metabolic speed this ties into calorie counting because of course everybody knows calorie counting is big for actual weight loss and it’s one of the main drivers of fat loss but your metabolic speed is more important this is also why I like to hit out against the whole calories are all that matter argument because if you lower your calories yes of course you will lose weight but your body will down regulate how much weight you’re actually losing B as a preventive measure from running through all your energy in a day so essentially metabolic speed and doing thirty minutes of cardio a day is going to do more for you than getting whatever the equivalent calorie burn is from that cardio and just slicing it off of your calorie intake so amping up your metabolism by doing more activity is going to essentially result in more fat loss even just putting the cardio in for 15 minutes just for the sake of you know boosting that metabolic rate will be more impactful and that’s why I made it one of the first tips I threw out here now appetites foods this is going to be things that are more satiating so of course fats are more conducive to this you can get some grass-fed butters and high-quality MCT oils it’ll keep your body more energy and essentially when you’re what I’m talking about appetite suppressing foods it simultaneously comes with the other side of the coin which is avoiding foods that are going to make you hungrier so this draws back to the high sugar and insulin management that you want to be aware of because think about what starvation means okay I’ve brought this up in other videos as well but if you are giving your body food that is nutrient dense and high in energy content you will be filled and fats are the most energy dense macronutrient so it’s good to fit them in to slow the absorption of blood sugars and also to keep you full so when we’re talking about starvation and hunger and appetite your body will be hungry if it’s not getting enough energy and nutrients so the more nutritious food and the cleaner the food is that you get the more organically sourced free of pesticides following all these other little recommendations I have the more you will be satisfied think about starvation if people are if hungry all day long is because they’re jacking up their sugars their insulin and their body is not full if it was full they wouldn’t be hungry this is why example when people were fasting all day long as I mentioned earlier their appetite is much more manageable after the second or third day of fasting because their body is tapping in to a very energy dense fuel source being their body stored fat so overall it’s remarkable that the people who are fasting outright eating nothing have minimal appetite meanwhile the people who are eating all day long jacking up their sugars are the most hungry because the more basically you’re not feeding your body quality nutrition the more it’s going to crave it and the more essentially that you give your body energy dense foods nutrient-dense foods the less it will crave due to it actually being fed so that’s all I’m gonna say on that one and we’re last over to supplements ok supplements everybody knows about supplements fat burners there’s definitely some that you can take advantage of and I have videos on them my favorite ones are acetyl l-carnitine and essentially you can use some stimulants like caffeine and you know you know you can get your hands on a fat burner with you know caffeine and other stimulants in place this is not entirely necessary and it can burn you out but if it’s a tool to help you get better performance that will be impactful for you acetyl l-carnitine basically helps your body to use fat I prefer the acetyl form because it can allow mental boosts of clarity as well at the same time but even regular l-carnitine works in that way and it can milk out extra fat loss from cardio and low intensity activity you’re doing overall these are the tips that will work regardless of diet okay of course there’s the amount of extra work you can put in like cardio fasting things like that but on a practical level watching out for your to rapid of a insulin and blood sugar spike too much of you know foods with additives like MSG in them those things are gonna be more important and directing your energy towards more worthwhile pursuits like speeding up your metabolic rate rather than just worrying about calories overall will be much more impactful for you so this video should give you plenty of answers if you like them go to my other videos subscribe to me like the video right now thanks again for watching Anthony Romano peace [Music] [Applause] [Music]

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