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This is a 10 minute intense yoga workout that will target every part of your core to tone up that waistline. Through the fusion of pilates core exercises and yoga poses, this Yoga Workout for Weight Loss will get your heart rate up and boost your metabolism so you can burn more calories and fat throughout your day. In a time crunch this is the perfect workout to do on the run as its only 10 minutes and it will leave you feeling stronger, more lengthened and balanced for the rest of your day.Implement this workout at least 3-4 times per week and I promise you will start to see your waistline shrink and your jeans fit better. Or interchange it with videos like my muffin top destroyer, or love handle eliminator for excellent results. Also, if you're looking for a longer yoga class try adding on "yoga for the splits" or "yoga for leg flexibility" and you feel the benefits for the rest of the day. Muffin Top Destroyer: https://www.youtube.com/watch?v=23N21WheMRk Love Handle Eliminator: https://www.youtube.com/watch?v=_qNmbXRZtfY Yoga For Splits: https://www.youtube.com/watch?v=3zAHANT3rVA Yoga for Leg Flexibility: https://www.youtube.com/watch?v=IZCJiTqdPm8 Also remember... if you want the best results you have to apply 2 rules and stick to them: You have to work hard AND eat clean. I eat a plant based diet (yes im a vegan fitness girl) which helps a lot and I highly recommend it. But the working hard piece comes from within each of us... you have to commit yourself everyday to the idea of achieving whatever healthy look you desire. Have fun and lets sweat! xo ——————————————————————————————————————— Boho Beautiful Yoga Links: Boho Beautiful Official- Our NEW Streaming Platform & App https://www.bohobeautiful.tv Download from your App Store Right Now! Apple Store- https://apps.apple.com/us/app/boho-beautiful-official/id1508335876 Android Store- https://play.google.com/store/apps/details?id=com.bohobeautiful.BohoBeautifulTV Get Two FREE Boho Beautiful Books here! https://www.bohobeautiful.life/returnhome Boho Beautiful Life- Our 2nd More Personal Youtube Channel: https://www.youtube.com/channel/UCBbs2c6JCjU_HZPOeY6jWVg/?sub_confirmation=1 Boho Beautiful RETREAT- Your 7 Day Home Yoga Retreat https://bohobeautiful.life/retreat Boho Instagram- http://instagram.com/bohobeautifullife Thank you so much for watching and subscribing to our channel! Let's Connect! Our Custom App & Streaming Platform- https://www.bohobeauitful.tv Premium Programs- https://www.bohobeautiful.life/our-store Boho Beautiful Website- https://www.bohobeautiful.life Instagram- http://instagram.com/bohobeautifullife Facebook: http://facebook.com/bohobeautifullife ------------------------------­---------­­­­­­---------------------­-------------­-­-­-­-­-­------------­--- Shot In Sandbanks Provincial Park, Picton ON Song: Another Perspective Artist: Silent Partner Video Production- Mark Spicoluk ----------------------------------------­­­­­­-----------------------------------­-­-­-­-­-­------------- DISCLAIMER: Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.

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Try 2 weeks free of a personalized fitness program built for your body: https://bws.plus/_c If you’ve been stuck trying to figure out how to lose fat, this is the no-fluff guide to fat loss — and staying lean for good. In this video, learn how to cut body fat, preserve muscle, and reach a maintainable 12% body fat using smart training, strategic nutrition, and psychology. Whether you're looking to lose fat or finally learn how to lose body fat without rebounding, this is your blueprint. To get to 12% body fat from 15%, it took me just six weeks. But based on a DEXA scan analysis of 9,000+ American men, fewer than 1% ever reach 12% or below. That’s why understanding how to lose fat strategically, not just quickly, is critical — and why I worked with five top scientists and elite coaches to bring you this plan. Calorie calculator: https://builtwithscience.com/calorie-calculator 3-Day Workout Routine: https://www.youtube.com/watch?v=B12MXF0bSFo 4-Day/Week and 5-Day/Week Workout Routines: https://builtwithscience.com/workoutroutines 6-Day Workout Routine (old, but still good!): https://builtwithscience.com/pushpulllegsworkoutpdf/ First, how to lose body fat without losing muscle with Dr. Mike Israetel from RP Strength. If you lose weight without lifting, up to 50% of that can be muscle. That not only gives a “skinny” look instead of “lean,” it also cranks up hunger and cravings. Your biggest weapon when aiming to lose fat while preserving muscle? Weight training. One adjustment Dr. Mike recommends in a fat loss phase is using lighter weights with higher reps. Your strength may dip, but your endurance improves — and higher rep training still protects muscle just as well. When should you switch to this approach? Continue training normally until you feel real fatigue and strength begins to decline. How to cut body fat with the right workout split: Dr. Mike suggests that slightly more frequent training — hitting each muscle group 2–3x per week — is more effective during a fat loss phase. Massive workouts that train just one muscle become less effective when you’re depleted. Instead, go for: 3x/week: Full body 4x/week: Upper/lower 5x/week: U/L/P/P/L 6x/week: P/P/L/P/P/L A recent study showed even just 2 short full-body workouts a week (6 sets per muscle total) helped preserve 100% of muscle mass — even when combined with 5 hours of cardio. This shows that training smarter, not necessarily more, is key when figuring out how to lose fat without sacrificing muscle. "You can eat junk food and still lose fat and maintain lean mass.” – Dr. Layne Norton. Here’s how to lose body fat through your diet: start by determining your protein intake: 1.8 to 2.8g per kg of body weight. Then split the rest of your calories between carbs and fats based on what you’ll stick to long term. Whether you like savory or sweet, it’s adherence that matters most. For fat sources, think olive oil, peanut butter, and eggs. Carbs can be timed around workouts: oats before, potatoes after. And yes — even sugar isn’t the enemy. In a calorie deficit, sugar doesn’t prevent fat loss. What matters most is your total macros and calories. Now, how many calories do you need for fat loss? Multiply your weight in lbs by 10–13 to estimate your starting point. Adjust based on your activity level. But remember: these calculators can be off by 500+ calories. Instead, track your weight daily and aim for 1–2 lbs of fat loss per week. If things stall, adjust. My app did this for me — taking me from 2,300 to 2,000 calories after four weeks — which was essential for continuing to lose fat as my metabolism adapted. As Dr. Eric Trexler explains, your body adapts fast. For every 5% weight drop, you may burn 100–200 fewer calories daily. This slows progress dramatically. The fix? If your weight stalls for 2 weeks, lower calories by 100–150. But know your limit: don’t try to cut body fat by more than 10% in a single phase. Instead, pause, maintain, or lean bulk before going for another drop. Dr. Eric Helms shares how to lose fat with cardio — the right way. More cardio doesn’t always equal more fat loss. Your body tends to offset calorie burn by moving less or increasing hunger. Instead, let your diet do the heavy lifting. Cardio helps with appetite regulation and energy balance — but it’s not the main tool. If you get fewer than 7–9k steps a day, fix that first. Then aim to walk more or add 2–3 cardio sessions weekly, only when necessary. This is how to cut body fat without over-relying on cardio. According to Laurin Conlin, mindset traps derail even the best plans. One big one? Eating food that’s not even enjoyable just because it’s there. Save calories for meals that truly matter. Another trap? Guilt. Restricting all day before a big meal leads to overeating and the shame spiral. Instead, eat normally beforehand and enjoy the experience. And when it comes to hunger, stop trying to hack it. Accept that it’s part of the process.

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How does fat get burned? Watch this video to find out. Timestamps 0:00 How fat gets burned 1:17 What triggers fat burning? 3:14 Insulin resistance and fat burning 3:57 Low-calorie diets don’t induce fat burning 5:06 Key takeaways In this video, we’re going to talk about how fat gets burned in your body. When you think about fat burning, you may picture a fire or heat burning or melting away fat—it doesn’t quite work like that. Fat is actually released from fat cells and then used for energy. Your fat cells are primarily storing triglycerides. These are fats in a liquid state. An enzyme called hormone-sensitive lipase then helps release and break down these fats so they can be used for energy. Lipase is triggered by certain hormones. There are several ways to trigger lipase: 1. Absent insulin (insulin inhibits lipase) 2. Fasting 3. Adrenaline 4. Growth hormone 5. Thyroid hormone When insulin is not available, you stop storing fat and start burning it. The absence of insulin is the ultimate trigger for lipase. Insulin resistance sends signals to the pancreas, which makes it pump out 5-7 times more insulin. Keep in mind that insulin resistance is a situation of too much insulin—not too little. A low-calorie diet does not trigger lipase. Why? Because if you still have carbs, then you’re still triggering insulin, which blocks lipase. However, a healthy ketogenic diet does kickstart the fat-burning process by lowering insulin production. This allows your cells to become sensitive to insulin again. Dr. Eric Berg DC Bio: Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: https://bit.ly/FB-DrBerg Instagram: https://bit.ly/IG-DrBerg TikTok: https://bit.ly/TikTok-DrBerg ABOUT DR. BERG: https://www.drberg.com/dr-eric-berg/bio Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Thanks for watching. I hope this video helped clear up how fat gets burned. See you in the next video.

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