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Wondering what’s the right amount of cardio for fat loss? How Much Cardio Should You Do to Lose Belly Fat? has the answers you need to get results, backed by real science. Are you putting in hours of cardio but still not seeing the results you want, especially when it comes to stubborn Belly Fat? You're not alone. In this detailed guide, celebrity health expert Obi breaks down the science and strategy behind effective fat loss. Forget the myth that "more is always better." This video reveals why doing too much Cardio can actually be counterproductive, eating into your lean muscle mass and halting your progress. Obi explains the fundamental principle of a caloric deficit and provides the exact numbers you need to aim for sustainable weekly weight loss. You'll learn the truth about "spot reduction" (and why endless crunches won't give you a flat stomach) and discover the single most effective cardio exercise for burning the maximum number of calories in the shortest amount of time. Furthermore, this guide dives into advanced techniques like High-Intensity Interval Training (HIIT) to activate the "afterburn effect" (EPOC), turning your body into a 24/7 fat-burning machine. Whether you're a beginner, have joint issues, or are an advanced athlete, you'll find a cardio strategy that fits your needs. Finally, learn the ultimate formula for success: a powerful combination of cardio, resistance training, and a smart diet that guarantees results when applied consistently. ✦ 𝑾𝒉𝒂𝒕 𝒀𝒐𝒖 𝑾𝒊𝒍𝒍 𝑳𝒆𝒂𝒓𝒏 𝑭𝒓𝒐𝒎 𝑻𝒉𝒊𝒔 𝑽𝒊𝒅𝒆𝒐: ❖ The ideal starting point for cardio duration for any fitness level. ❖ Why doing 2-3 hours of cardio daily can actually hurt your progress (The Law of Diminishing Returns). ❖ The #1 rule for all fat loss: Understanding and applying a caloric deficit. ❖ The hard truth about 'spot reduction' and why you can't target just belly fat. ❖ The most effective type of cardio for maximum calorie burn (burn up to 1000 calories an hour!). ❖ How to use HIIT to unlock the "afterburn effect" and burn calories long after your workout is over. ❖ Safe and effective low-impact cardio options if you have joint pain or are a beginner. ❖ The complete, three-part formula for guaranteed fat loss: Cardio + Weight Training + Diet. ❖ Why a structured, professional program is the key to finally achieving your goals. ✦ 𝑻𝒊𝒎𝒆𝒔𝒕𝒂𝒎𝒑𝒔: ⏳ 0:00 - The Million-Dollar Question: How Much Cardio? ⏳ 0:19 - The Perfect Starting Point for Cardio ⏳ 0:25 - The DANGER of Doing Too Much Cardio ⏳ 0:52 - The Unbreakable Rule of Fat Loss: Caloric Deficit ⏳ 1:16 - The Myth of Spot Reduction (Why Crunches Alone Don't Work) ⏳ 1:54 - Finding a Cardio You Actually Enjoy ⏳ 2:08 - The "Fat Burning Zone": Hitting Your Target Heart Rate ⏳ 2:31 - The Single BEST Cardio for Rapid Calorie Burn ⏳ 3:04 - Unlocking the "Afterburn Effect" with HIIT ⏳ 3:31 - Is High-Intensity Training Right For You? ⏳ 3:44 - Best Low-Impact Cardio for Joint Safety ⏳ 4:17 - The Ultimate Fat Loss Formula (Cardio + Weights + Diet) ⏳ 5:14 - The Importance of a Structured & Professional Program If you are interested in a customized fat loss, weight loss, and body sculpting coaching program, you can get a free consultation to find the perfect plan for your goals. ➤ 𝑴𝒆𝒔𝒔𝒂𝒈𝒆 𝑶𝒃𝒊 𝒇𝒐𝒓 𝑶𝒏𝒍𝒊𝒏𝒆 𝑻𝒓𝒂𝒊𝒏𝒊𝒏𝒈: https://www.obiobadike.com/store/ Check out Obi's high-quality health and wellness supplements from Ethical Inc. ➤ 𝑺𝒉𝒐𝒑 𝑺𝒖𝒑𝒑𝒍𝒆𝒎𝒆𝒏𝒕𝒔: https://ethicalinc.com/ ✦ 𝑨𝒃𝒐𝒖𝒕 𝑶𝒃𝒊 𝑶𝒃𝒂𝒅𝒊𝒌𝒆: Obi Obadike is a celebrated Health and Wellness Expert dedicated to debunking common myths about nutrition, fitness, and weight loss. He is the #1 best-selling co-author of "The Cut" with actor Morris Chestnut and has shared his expertise on world-leading platforms like Bodybuilding.com and WebMD. ✦ 𝑭𝒐𝒍𝒍𝒐𝒘 𝑶𝒃𝒊 𝒇𝒐𝒓 𝑴𝒐𝒓𝒆 𝑭𝒊𝒕𝒏𝒆𝒔𝒔 𝑻𝒓𝒖𝒕𝒉𝒔: ◉ 𝐖𝐞𝐛𝐬𝐢𝐭𝐞 ➠ https://www.obiobadike.com/store/ ◉ 𝐈𝐧𝐬𝐭𝐚𝐠𝐫𝐚𝐦 ➠ https://www.instagram.com/obiobadike ◉ 𝐅𝐚𝐜𝐞𝐛𝐨𝐨𝐤 ➠ https://www.facebook.com/obadike1 ◉ 𝐓𝐢𝐤𝐭𝐨𝐤 ➠ https://www.tiktok.com/@obadike1976 ◉ 𝐓𝐰𝐢𝐭𝐭𝐞𝐫 ➠ https://x.com/obi_obadike ♻ Hope you enjoy it! ✳ If you like this video, don't hesitate to like and share it. ❇ Don't forget to subscribe to this channel for more updates. ✴ 𝐒𝐮𝐛𝐬𝐜𝐫𝐢𝐛𝐞 𝐧𝐨𝐰: ➠https://www.youtube.com/@UC-kezwQqxqEtya8G1nWqtbA 🎥✨ 𝐃𝐨𝐧'𝐭 𝐌𝐢𝐬𝐬 𝐎𝐮𝐭! 👉 𝐖𝐀𝐓𝐂𝐇 𝐌𝐎𝐑𝐄 𝐕𝐈𝐃𝐄𝐎𝐒: ➤https://www.youtube.com/watch?v=HfNWy-fgnBo ➤https://www.youtube.com/watch?v=kvByeGL7b18 ➤https://www.youtube.com/watch?v=1YPcnbfj-Zc #bellyfat #cardioworkout #fatloss

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To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness It’s true. These are all weight loss tips you can find on the internet these days. Probiotic we recommend: https://amzn.to/3sn0OSJ And while there are all sorts of pills, potions, and theories out there, here are some tips that are actually backed by science! Let’s start with the obvious first… What you’re eating matters. And one of the most important things you can be eating is more protein. Diets high in protein have also been shown to cut late-night cravings in half, reduce obsessive dieting thoughts by 60%, and make you feel so full that you naturally eat 441 fewer calories per day. It also helps preserve lean muscle mass and helps stop muscle loss when cutting weight. The best sources are whole eggs, salmon, lean chicken, and grass feed beef depending on what diet you choose. Also, eat tons of low-carb vegetables. Besides the amazing micronutrients they provide, they will also supply the body with a steady source of fiber. Studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39). Your momma was right about eating your greens. Oh, and don’t forget about water. Dieters who were given 17oz of water 30 minutes before meals consumed 44% fewer calories than those who didn’t. It’s also been shown to give a 24-30% boost in metabolism over a period of 1- 1½ hours after drinking. So not only is water great for skin and overall health, but it can also help you lose weight. Weight loss is not just about what you eat, but it’s also about what’s going on inside your body. Take a probiotic. Both human and animal studies have shown that normal-weight people have different gut bacteria than those who are overweight or obese. During a 3-month study period, women who took probiotics lost 50% more weight compared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study. So take a probiotic or perhaps some apple cider vinegar to help your gut out. I will link some of the best resources in the description. What about workouts? While there is no real connection between exercise and weight loss per se, it can be helpful because: • It helps prevent the down-regulation of metabolism – which is where the metabolism slows down when you cut calories • It gives an added calorie burn to your day • Better overall health and cardiovascular system. Exercise 3 times a week for best results. Also, consider drinking black coffee or green tea before your workouts. They have been shown to help burn more fat and increase work output during exercise. Some final tips that seem to work well for people: Chew gum immediately after eating a meal. Studies have shown that chewing gum lowers the desire for sweets and salty snacks and will decrease hunger between meals (study, study) So right after having a big meal or when those cravings hit, throw in a piece of sugar-free gum. Soups work really well. We already discussed the benefits of water intake, protein, and low-carb veggies when losing weight. Combine all of these into a delicious chicken and veggie soup to get the benefits of all three in a single meal. Plus, soup is incredibly inexpensive and can last for weeks if properly stored! Oh and don’t forget to sleep. Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43). 8 hours a night, because your health does depend on it! Studies used: http://www.precisionnutrition.com/research-review-coffee-hunger http://www.ncbi.nlm.nih.gov/pubmed/20847729 http://ajcn.nutrition.org/content/82/1/41.abstract http://www.ncbi.nlm.nih.gov/pubmed/20847729 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/ http://www.ncbi.nlm.nih.gov/pubmed/18787524 http://www.webmd.com/diet/news/19991128/green-tea-boosts-metabolism-protects-against-diseases The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

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