As explained by “Abraham The Pharmacist”, abdomen, internal fat and visceral fats are the actual dangerous fats that could cause heart diseases, diabetes and breast cancer. From the study done in Oxford, it shows you six exercises that you could benefit from by doing them at least four times a week on alternating days.
In this part 2 episode, it'll show you how to use simple exercises to help shrink waistlines. It'll go through the single forearm plank or the knee plank, basic sit-ups, knee-high crunches, basic crunch, sit up and twist, and dorsal raises or superman exercises. For maximum impact, it recommends exercises along with the dietary changes, as explained in episode 1. After six weeks, you'll start losing the visceral fat that causes many problems.
For your reading reference here is the transcription from the video by AbrahamThePharmacist.Welcome to episode two of how to lose weight and belly fat, with the help of science. Part one, we were looking at dietary advice, part two, we're looking at simple exercises that everyone can do at home to help shrink those waistlines. And if you do merge the two together, what the results should be pretty incredible. Now, whether you've come from the first episode of how to lose weight, or you've just searched for exercises, and you've clicked on this video, I'm really happy that you're here because you've decided that you want to make a change. You decided that you wanted to be healthier, and you have decided that you want the health benefits. And as I explained in my last video, you see fat; it's not just the inch that we can pinch. You see, that's known as subcutaneous fat, but the really dangerous fat is the fat around our abdomen and internal fat, the fat around our organs known as visceral fat.
Now we know that higher amounts of visceral fat put you at risk of heart disease. It puts us at risk of type two diabetes. And in women, it's even been found to put you at a higher risk of breast cancer. So that's the intro done next up. Let's learn the six exercises from the study done in Oxford. You need to aim to do them four times a week on alternating days. They're very easy to do. They don't take too long, and anyone can do them at home. If you do them properly, you can expect to lose about two centimetres from your waistline in just six weeks. And this is without any diet change. So let's learn the exercises. And afterwards, we're going to look at the science behind them and how it all works. So let's begin with the single forearm plank, place your forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body and hold this for 20 to 30 seconds.
Now, if this is a little difficult, you can do a knee plank instead by resting the knees on the ground and placing your hands directly under your shoulder. As if you're about to do a press-up, hold this for 20 to 30 seconds. The first exercise now is done; let's move on to the second one in the study, which is the basic sit-ups. So sit on the floor, bend your knees, keep them together and keep your hands on your chest or on your temples while doing the sit-ups. Please avoid putting your hands behind your head while doing the sit up. And for all exercises in the study, the participants did three sets of 10. So, aim to do this or build your way up to it. We're already halfway there. So next up we have the knee-high crunches. So lay on the floor, bend your knees and keep your legs raised and aim to touch the knees with your elbows.
Keep your hands by the side of your head and squeeze the stomach when your elbows touch the knees. You're doing great. I find the next exercise a little easier. So it's kind of like a rest exercise, and it's the basic crunch. So lay on the floor, bend your knees and place your hands by the side of your head. Now slowly contract your abs bringing your shoulder blades off the floor. You need to make sure you're lifting your shoulder off the floor for this exercise to be effective. If you want to add a bit more resistance to this exercise, you can do the leg high crunches instead, or alternate. However, this is optional. The only difference is that you keep your leg straight in the air and touch the toes. Once again, you need to make sure you're lifting your shoulder off the floor for this exercise to be effective. Next up, we have the sit up and twist. So it's the same movement as the sit-up we did earlier, but at the top, rotate the body as shown, make sure to alternate sides each time to ensure you work out both sides. If you struggle with this or the sit-ups, anchoring the feet will help to begin with.
And finally, it's time for the dorsal raises, also known as Superman. The aim of this exercise is to work the lower back muscles after completing the abdominal exercises. So lay face down on the floor, stretch your arms and legs and slowly raise your chest and legs off the floor while squeezing the lower back, then slowly lower them back to the floor again, aim to do this for three sets of 10. So that's the exercises done. And please remember if you do them correctly, you can expect to lose at least two centimetres off your waistline in six weeks, which is great, but the results are definitely not as good as the diet control group, which we spoke about in episode one. Who lost 0.5 to 1 kilogram every single week. And after six weeks, they lost 5 centimetres in their waistline. And this is because the participants who only did the abdominal exercise, so they did no diet change were really just improving their muscle tone.
Now you might be thinking to yourself, well, Abraham, what do you mean by that? By improving the muscle tone, their body is able to hold the fat in better. So what that means is you're not actually losing fat, but your body is holding the fat in better. So it's improving the appearance of the waistline, hence the two-centimetre reduction, which is why it's super important that you're not just fixated on doing abdominal crunches to lose weight or belly fat. Yes, we know that from the study after six weeks, doing those abdominal crunches did work. There was a two-centimetre reduction, but for maximum impact, you need to be making those dietary changes that I explained in episode one. And I will leave a link up here and in the description below for you if you haven't seen that video and remember, if you do do the diet correctly, you can expect to lose 0.5 to 1 kilograms every single week, which is amazing, right?
But here's some even better news. The study also showed after six weeks, the individuals, would lose their visceral fat? Do you remember visceral fat? We spoke about it right at the start, the dangerous fat that increases your risk of many different health conditions. Well, the individuals had a reduction in their visceral fat of about 14%, which is amazing! They also had a reduction in their cholesterol. They also had a reduction in their blood pressure and after six weeks, that waistline reduced by five centimetres. Which again, incredible! Now just for one second, imagine if you do the diet changes for episode one and mix them with the exercises that we've learned today, those results, they should be pretty incredible. And also please don't forget as adults, we need to be exercising regularly. So what does this mean? Well, we need to be doing 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week.
Now, if you want more information about this, we'll leave more info in the description below for you and also your abdominal exercises will contribute to this as well, depending on its level of intensity. And before beginning any diet, it's always a good idea. Check your weight status first because you might already be at a healthy weight. So you might not need to lose any weight. Now, the easiest way to check this is to use a BMI calculator. I'll leave a link to one in the description below for you. All you do is enter your height, your weight, and your gender, and it calculates it and tells your weight status. Easy as that. Please also remember. I know that unlicensed diet pills can seem like a quick fix solution, but please remember this. The contents are unknown, unproven and untested. And because of this, two in three people reported serious side effects. So please stay safe, stay away from them.
If you'd like more information on it, I did make a video for the MHRA not long ago, and I will leave a link up here and in the description below for you. So please check it out. I really hope my tips helped you in this week's video. Please let us know how you get on by leaving a comment below. And if you have any of your own tips, any of your own advice, please leave a comment below too, because I'd love to read it. And I'm sure everyone watching this video would love to read it too. Always remember you're awesome. And I'll see you next week!
To lose two centimetres and wayside. And this Wayside. Sometimes a click doesn't work. It's like starting a motor, up that you see. Sometimes the moisture content it isn't right in the fingers to get that nice clicks out.
Yeah. First world problems. Guys. I'm gonna tell you right now; I've been having a really bad film day today have been saying everything wrong. I can't remember my lines. And it was really difficult, to be honest. And this coffee that Alex has made me has brought me back to life. I just did the most amazing scene. Honestly, this scene that I just did about merging the exercise and the diet and the facts about the diet.
And that's how I explained in my last video. You see, fat. It's not just the pinch that we can inch. Pinch that we can inch? The inch that we can pinch. Okay. It was incredible. It was, there was some real positivity and emotional stuff lying about. So tell me what you thought of that scene. Nadia, maybe put a timestamp or something like that. So the viewers can scroll back to it and tell us what they thought. And is there any like big time, uh, directors, you know, Scorsese, if you watch YouTube hit me up, love to work with you and, uh, have an agent Ian Plummer. He can do all the dealings. Haha!
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