Prática de Shadowing: Targeting Belly Fat Is... Possible?! (NEW Study) - Aprenda a falar inglês com vídeo
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While everyone says you can't pick and choose where you lose fat from, some new studies are proving the opposite.
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They found not only can you target specific areas like your stubborn belly fat, but all it takes is a simple workout that you can even do at home.
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But while these new studies are actually very well designed, I don't fully trust the results quite yet.
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So I'm testing it myself.
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For 30 days, we're following the exact spot reduction plan that was scientifically proven to work, followed by another 30 days of regular fat loss,
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measuring everything using the most world, MRI.
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And let me just say, even as a coach and published researcher myself, I was genuinely shocked by the results.
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But before diving into the plan, meet my guinea pigs.
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This is Dennis, our creative director, who has been struggling with his belly fat ever since he was a kid.
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And abs is something he's always admired.
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When I look at someone, I look at their face first, and I look at their abs.
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I don't look at anything else.
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I don't care about this, I don't care about He just said,
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"Jeremy, the only thing I want is abs." Although he works out four days a week and doesn't eat much junk food, he's never been able to get rid of the fat around his belly.
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And based on his MRI scan, he's got some serious potential.
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So you actually do have nice looking abs.
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Yours are pretty thick.
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Yeah, now the first person is saying I'm pretty thick.
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Yeah, yeah, yeah.
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And this is Vicky who is pretty active as well, but is also struggling with losing that last layer of belly fat covering her ab definition.
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Your total body fat is 31 .8%.
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Oh!
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Now keep in mind, keep in mind for girls compared to guys, you usually want to add like 10 % to get the equivalent.
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Just because you have more essential fat is when you look at your belly specifically, that's at 24 .7%.
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You actually store the least fat in your belly compared to anyone else.
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Oh, interesting.
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And for Dennis, his total body fat came in at 17 .5%, with his belly clocking in at 16%.
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Now, if this new research holds up, the plan they'll be doing should be the perfect way to destroy the belly fat they've been shrunken with.
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We're going off of a study where they found this actually works super well.
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And the idea is that if you train your abs really hard, you're kind of mobilizing the fat in that area.
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So it's very interesting.
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The study I'm talking about was published in 2023, where the researchers came up with a pretty smart plan.
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They knew that before your body can actually burn fat, it first has to release it from the fat cell, a process called mobilization.
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If that doesn't happen, the fat just stays stored.
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And now here's where it gets really interesting, because when you train a specific muscle, blood flow increases to that area,
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and so does fat belly helping release more fat from that area.
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And that's exactly why so many people try to target belly fat with crunches and sit -ups.
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In fact, one study had participants do over 5 ,000 sit -ups in just 27 days to test this.
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But it didn't make a difference.
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Because unlocking fat is actually just one half of the equation.
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If you release fat from storage, but don't actually burn it, your body just stores it again.
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And so now you're probably wondering, so how do you burn it?
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And it's actually quite moderate intensity to maximize fat burn.
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And that is exactly what this new group of researchers tested.
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They had one group simply jog for 45 minutes.
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Whereas the spot reduction group, the researchers designed it so that their workout burned the exact same amount of calories.
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But their workout consisted of jogging for only 27 minutes and then immediately followed it with ab training.
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And this time, it worked.
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After 10 weeks, even though they didn't make any changes to the participants' diets, both groups lost a similar amount of total body fat.
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But the spot reduction group, they lost around 2 .5 times more fat around their belly.
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And this isn't the only study to find this.
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A 2017 study tested a similar protocol, but on arm and leg fat.
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And they too found clear proof of spot reduction.
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Now as a published researcher myself, I can tell you that these studies are actually quite well designed.
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But I did notice one big problem.
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They measured everything using DEXA scans, which is which is not precise enough to measure small changes in specific areas.
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That is why we're using MRI.
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It is by far the most precise way to measure fat and muscle changes.
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And it's rarely used in studies because it's extremely expensive and hard to get access to.
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But in experiments like this, It really is the only way to be confident with the results.
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We scanned Dennis and Vicky's bodies and identified three points along their spine to track the fat thickness across their upper,
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middle, and lower belly, as well as the thickness of their abs just to see how they respond to their training.
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Now we're coming back in 30 days to see if the plan actually works.
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You're gonna start here.
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Yeah.
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And all I want you to do is lift your tailbone off the bench.
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Slow, slow, slow, slow, slow, slow, slow.
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to the study I mentioned earlier, just with a small upgrade to the ab training.
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They're doing four sets of weighted crunches for their upper abs and four sets of reverse crunches for the lower abs, trying to increase the weighted reps every single workout.
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The key here is you're not using your legs to get it up.
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Good job.
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Ah, burning.
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I'm going to cramp.
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There you go.
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Enemy out of this.
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Now, if you've seen my previous ads video, you'll probably recognize both of these exercises.
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the movements that you can use.
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And as you'll see later on, worked incredibly well.
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But immediately before their abs training, they'll do 25 minutes of moderate intensity cardio, just like the study did.
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And they're going to do this workout every other day.
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But there is one key difference between Dennis and Vicky's plans.
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Vicky does not lift weights.
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So for her, it's just the cardio and ab work.
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Dennis, on the other hand, is sticking with his usual three -day lifting routine alongside it.
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And as you'll see, that difference actually ends up having a huge impact on the results.
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But to do cardio and ads at all, Dennis was off to a rough start.
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- I changed my cardio to a stairmaster.
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I think it's a little bit more fun.
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I climbed 123 floors and you can't say I broke Alex Holland's record.
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Whereas Vicky went with incline walking for her cardio, but trying to juggle it with work has been hectic.
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So it is 1am right now and I'm driving to the gym on a Monday morning and it's all my fault.
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I had a presentation due tomorrow for work and I honestly procrastinated.
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But so far both of them haven't missed a single workout, which is great because belly fat can honestly feel like a nightmare you can't escape no matter how hard you try, especially for men.
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And there's a reason for that.
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After my team and I analyzed over eight years of DEXA scans from nearly 18 ,000 people, we noticed a clear pattern.
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Women tend to store most of their fat around their hips, their legs, and their arms, whereas men always tend to store more of their fat in their belly.
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And this actually just becomes much worse once your body fat gets above 25 to 30%.
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But it's not just where fat is stored, it's also how it comes off.
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Because when we looked at fat loss across different body parts,
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the belly was consistently one of the and legs tended to lean out first.
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So it makes sense why so many people try to target it directly.
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Dennis actually saw this growing up.
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At his parents house in Taiwan, there's a horse riding machine and even a belly reduction machine his dad has been using for years.
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Yet his belly hasn't changed.
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But if our experiment works, this could finally give a real solution to his problem.
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And so far, the early results look promising.
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We're just a week and a half in and Dennis is convinced his abs are more visible, especially under some good lighting.
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Okay.
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There's still a lot of fats covering it.
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Meanwhile, Vicky was consistently getting stronger with her weighted crunches and also sticking to a rigorous schedule.
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But in week two, both Dennis and Vicky noticed something interesting.
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I will say, I do feel like I can kind of see like upper ab definition.
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I don't know if I'm seeing as much improvement in my lower region, but for sure in the upper ab region.
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You can kind of see some abs coming in here.
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- But it's actually a reason the lower belly is the hardest area to burn off.
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There's two receptor types inside fat cells, alpha -2 receptors, which slow fat release, and beta receptors, which accelerate it.
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Your lower belly fat is thought to have a much higher ratio of alpha -2 receptors, making it slower to burn off.
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But that's not the only issue.
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Visible abs, they come from two things, low enough body fat and abs that actually pop through.
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Now the upper abs tend to be thick and pop through easily, And depending on your ab genetics, you might not really even have any.
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And this is actually why we're tracking Dennis and Vicky's ab growth with the MRI scans.
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To see if the ab training grows their upper abs as well as their lower abs.
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And if it does, how much that actually helps them pop through.
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Now we're just 20 days in and Vicky isn't the only one feeling like the belly fat is coming off.
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Dennis has seen some great improvements on his abs strength and the appearance.
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I'm going to do an ab -grade version.
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- So sore.
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- Which also means he's spending more time checking himself out in the gym, admiring the abs he used to only see on influencers.
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In fact, he was sending me photos almost every single night.
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But take a look at this.
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These are two photos Dennis took on the exact same day, just with different lighting.
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Influencers use this lighting trick all the time to look better, and honestly, I do too.
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But he can set the wrong expectations if you're not aware of it.
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Because even when you're super lean, that six -pack shredded look all the time in every environment.
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And you're gonna drag yourself crazy trying to chase that.
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And this also matters for our experiment too, because small differences in lighting could easily make it look like the protocol is working, even if nothing has actually changed,
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which is again why we're relying on precise measurements, so we're not guessing based just on how things look.
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After a total of 375 minutes of cardio and 15 ab sessions in 30 days, it's time to see whether all this work actually made a difference in belly fat.
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Well, have you noticed anything?
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- Okay, maybe a little bit.
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Like, I can see like the line in the middle.
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- Let's start with Dennis.
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After 30 days, Dennis actually gained half a pound, but he ended up going through a small body recomposition.
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As a result, Your body fat percentage went from 17...
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0 .5 % down to 17%.
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But how much of that fat loss came from his belly?
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Well, and based on his MRI, barely any.
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Most of his fat loss actually came from his arms and hips.
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His belly fat only dropped by about 0 .3%.
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So for Dennis, more muscle, but no sign that spot reduction actually worked.
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But maybe it's because he wasn't in a big enough calorie deficit.
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And we weren't controlling for his diet.
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And that is where Vicky's results come in handy.
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You actually lost five pounds in the month.
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- Yeah, that was kind of crazy.
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I feel like I was eating the same, and then I went on vacation, and then I think with work stress and school stress, like if I don't sleep well, I don't eat a lot.
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- But Vicky's cardio only approach took a toll.
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Despite losing five pounds on the scale, 60 % of that weight came from lean mass, and only 40 % was actual fat.
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As a result, your body fat percentage Went from 31 .8 % down to 31 .5%.
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Okay, okay.
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I would put my money that if you did weights on top of that, then probably five out of those five pounds would be fat.
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Oh, now researchers have actually tested this.
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While cardio plus a diet can lead to more overall weight loss, lifting weights ensures more of that weight comes from fat, not muscle.
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So it ends up being the more effective way to get leaner.
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But Vicky still ended up losing a good amount of fat.
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Vicky saw clear belly fat reductions, especially in her upper belly.
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But don't get too excited just yet.
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When we zoom out and look at her entire body, the amount of fat her belly was proportionate to her arms,
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shoulder, and legs, with some of these other areas actually seeing greater reductions.
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That said, the MRI scan of their ab muscles did reveal something promising.
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Dennis' abs showed a crazy amount of growth, even more than I was personally expecting, with every single one of his abs growing on average about 20 % bigger.
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which might explain why in the right lighting, both of them noticed their abs bulging out more.
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As for Vicky, because she wasn't weight training, she lost size in every single muscle of her body,
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except for her abs, which actually ended up growing about 15 % bigger.
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For losing belly fat, it does seem like your diet, as well as if you're lifting weights, will determine how much fat you lose,
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and factors beyond your control will dictate where that fat gets taken from.
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Which brings us to phase two.
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Because the first 30 days we tested this spot reduction theory.
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Yeah.
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Yes now for the next 30 days We are just gonna throw that in the trash.
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No more cardio.
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No more cardio.
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Yeah.
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I don't Cardio I hate it so much.
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I kind of liked it.
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So no more cardio.
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No more ad training. At all.
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No wait.
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Zero.
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Zero.
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Zero.
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Oh really?
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I'm sorry.
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I don't want to lose a muscle here though.
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You might.
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We'll see.
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For the next 30 days, what we're going to do instead is We are going to do diet and we're going to focus on weight training.
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We'll compare the results from this 30 day phase to the previous 30 days of spot reduction.
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And let's just say the results blew us away.
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There you go.
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Wow, would you look at that?
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Whoa!
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Yeah.
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What is this?
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Now going into phase two, I'm expecting Vicky
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and Dennis to each lose about four to five pounds of pure fat in 30 days while maintaining all of their muscle.
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And their plan has two simple rules designed to help them lose fat as fast as possible.
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Rule one, track everything you eat to hit your daily calorie target.
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Now, if you take your body weight in pounds and you multiply it by 12, that is roughly what Dennis and Vicky are following at their respective body weights.
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But if you want a more personalized number, you can use our calorie calculator at builtwithscience .com, which I'll also link down below.
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But how they hit their calorie target is just as important.
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They're and including a fifth size of lean protein in each meal to protect their muscle.
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But the second part of their plan is where we fix what went wrong.
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Especially for Vicky, who in phase one lost muscle everywhere except for her abs.
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That's it, that's it!
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Ah!
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It's a little embarrassing.
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That was pretty good, that was not fast.
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What?
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I barely moved.
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Oh.
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Vicky will be following a three -day full body workout to hit every major muscle group, while Dennis is sticking to a four -day upper -lower split.
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I honestly don't know if I can do it.
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I now go and watch them drink and eat like...
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I get so hungry around 4 :00 and 5 :00 p .m.
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But I have to save it for later because I don't want to go to bed hungry.
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Now, even though Dennis is no longer climbing Mount Everest every other day, cutting food is equally as painful for him.
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He's a huge foodie.
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Eating out almost every day and living downtown means temptation is everywhere.
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Just like Dennis, Vicky didn't exactly start off strong.
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I ate a thousand calories of dim sum.
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We only got 1500 a day.
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So I went into the party being like, okay, like I got 500 calories left.
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as well, like cucumber rolls, sushi rolls.
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Took a picture with Build a Science app.
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It was 500 calories.
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I'm like, okay, perfect.
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Then I had a beer.
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and a few slices of pizza, and so that added up real quick.
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- Oh, and she forgot to mention that she ate a cake during her workout on the same day.
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But despite that rough start, both of them quickly adapted and got on track with her food prep.
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- I pre -weight everything, so when I cook a meal, I know exactly how much cold I have left in the day.
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- We're 10 days into phase two.
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Dennis is still eating out, but he's set on proving that dieting does not have to be torture.
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I'll always ask for the sauce on the side instead of having it poured on the top.
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Sauces are actually one of the most overlooked sources when dining out.
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For example, having hollandaise sauce poured all over your eggs benedict can easily add 400 extra calories.
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But if you keep it on the side and dip with control, you can easily bring that down to under 100.
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Had the itch and I got a matcha self -serve.
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So I log it into the map.
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This thing's like 300 calories or something.
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Oh my god, like how do I burn this off?
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And it's like 10 p .m.
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This is where most people get a wrong during fat loss.
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It is incredibly hard to outburn a bad diet.
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300 liquid calories can be consumed in a matter of minutes.
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But to burn off the equivalent, Vicky would be looking at an hour of incline walking or 30 minutes of running.
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Plus, in phase 2, we completely got rid of cardio because it's actually not the best tool for fat loss.
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Because after doing cardio, people tend to subconsciously eat more or move less throughout the rest of the day.
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tool.
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And again, even if you do lose weight like Vicky did, if you're not strength training, then most of that weight loss will be from muscle rather than fat.
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Now to be clear, I am not anti -cardio.
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It has real health benefits and it can definitely help speed up fat loss when you use it correctly.
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But for the sake of this experiment, I am curious to see the results Dennis and Vicky can get without it.
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And already we are seeing a much bigger difference than in phase one.
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This is their first two weeks in phase one versus their first two weeks in phase two.
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I mean, it's pretty clear to belly fat much faster.
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But there is something I'm worried about.
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In this phase, they're doing zero dead -backed ab training.
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Now, yes, research shows your abs are actually highly activated during heavy lifts like squats and deadlifts, which both of them are doing.
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But it's still unclear if that's enough to actually build or even maintain your ab size.
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And so at this point, I am genuinely curious.
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If Dennis and VK's abs start shrinking, could that completely change how they look, even though they seem to be losing more belly fat than in phase one?
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We'll find out actually happens at the end of the experiment, but 20 days in, both of their weight is dropping, just like we predicted.
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And more importantly, they've seemed to finally found a diet that actually fits their lifestyle.
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This is my new favorite snack.
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Tuna. and toasted rice cake.
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I like to scoop out some oil.
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You know, every calorie count.
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I also noticed Dennis made a simple but smart change.
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He swapped a lot of his fatty meat protein to lean fish.
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Lowering calories, he packs in more protein.
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Vicky tried to do something similar, but ran into an issue.
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I was going over my calories a little bit.
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I've been eating basically salmon, broccoli and rice.
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- Five out of seven days.
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- Now, while salmon is great for omega -3s, it actually packs a ton of calories from all the fat.
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Now that's not a bad thing, but for Vicky it was causing her to overeat.
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Whereas when you compare what 30 grams of protein looks like from other sources, like whitefish or shrimp, you can get a lot more for less.
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So that's only around, well plus seasoning and like olive oil and stuff.
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like 500 calories or so, 40 grams of protein.
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This is really good.
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- On top of that, Dennis made another subtle change at parties.
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He secretly swapped his usual whiskey for tea.
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- So this is my little trick.
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The color's pretty much the same.
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And you won't make it weird at parties.
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He even came up with a bunch of creative, tasty, low -calorie meals.
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And if you're a member of our Built with Science Plus app, all you have to do is scan this QR code and it's going to upload that recipe directly to your food log.
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And with just a few days left, it seems like all these tips and tricks were working incredibly well.
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This is kind of crazy.
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They're definitely supposed to be like nice and tight to the waist, but...
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They're so loose.
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Now we'll get to the final results in a second, but by this point, I think it's pretty clear which 30 day approach worked best.
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So even if targeting your belly fat isn't actually possible, the good news is you can get rid of it no matter your genetics
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and no matter how big your belly has gotten over the years.
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And if you do it right, you can see results really quickly.
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And if you want a step -by -step plan that will guide you every step of the way, showing you exactly how to work out and what to eat every single week,
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then try out our Built With Science Plus app for two weeks free by scanning this QR code
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or heading to builtwithscience .com.
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And now, it's time to see their final results in person.
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- You have like four coming in, holy crap.
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- Yeah!
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- There you go.
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- Whoa, would you look at that?
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- It was this one, whoa!
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- Oh, oh, whoa, it's really hard.
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- If you like jump, look at it.
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- Whoa!
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- Jump again?
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- I like when you jump.
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See here?
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Wow.
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But there's a downside having asked.
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I found myself like looking down a lot, just like touching myself.
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I do want to Feel them every day.
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Just make sure they are still there.
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Okay, results.
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Let's start with the...
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Abs, okay?
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So in the first part of the experiment your abs actually grew by about 15 % Okay, your upper abs, middle abs, lower abs, they all grew.
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Okay, and then the second part of the experiment We cut out all ab exercises, but you did start strength training.
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Yeah, you did squats, you did this and So what happened to your abs?
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Well, they did not grow, but they didn't really shrink.
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They pretty much maintained.
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Okay, good.
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Good.
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That's good to hear.
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That's for Dennis.
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Your ads actually got about 16 % smaller.
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Oh my god!
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That's a lot!
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Wait, how does that work?
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So you almost pretty much got back to the point where you were before doing any ab exercises.
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So my theory here is Vicky, a complete beginner who just started strength training, got enough indirect ab stimulus to maintain her new ab size.
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Which for someone like Dennis, who's been lifting weights for a while, he would need to train his abs directly and so would I.
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But how much has his ab shrinkage actually affected how his midsection now looks?
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Well, let's now dive into their fat loss results.
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So in phase one, Vicky lost five pounds, of those five pounds were from fat, taking her body fat from 31 .8 % to just 31 .5%.
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This time, .
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You're down to 27 .5%.
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- No, isn't he?
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- Yes.
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- What?
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- Whoa!
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- That is a huge drop.
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- Wow!
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- And that was a combination of fat loss, which we'll get to from the MRI of your belly.
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But what really brought your body fat percentage down was the muscle gain.
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This time you gained almost three pounds of lean mass.
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Wow.
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Not only that, but during our spot reduction experiment in phase one, her belly fat dropped by just 3%.
363
But this time...
364
your belly fat, dropped on average by 30%.
365
30 %?!
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Yes.
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Dennis' result is just as crazy.
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In phase one, Dennis gained half a pound and his body fat went down by 0 .5%.
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But this time, after 30 days of only dieting and strength training, he not only lost 5 pounds on the scale, but...
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His body fat went down to 14 .4%.
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- Whoa.
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- Hey, that's so good.
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- 3 %?
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- That's a lot.
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- In one month.
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- Oh, you walked in.
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Yeah, I was tracking everything, including even just a spoon of peanut butter.
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See, that's the difference.
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Guys, people say they track, but they don't.
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As for his belly fat, the spot reduction protocol on phase one led to pretty much no change in his belly, just a 0 .3 % drop.
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But this time, your belly fat dropped on average by 26 .3%.
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Oh my God.
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Diet is everything.
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And Dennis was actually so motivated from this experiment, he's decided to combine everything.
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Diet, strength training plus ab exercises to get to 12 % body fat.
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So make sure to subscribe so you don't miss that
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and give this video a watch next
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if you want to learn the two exercises that both Vicky and Dennis did that made their abs pop.
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Vocabulário e dicas de fala para esta lição
Este vídeo tem 386 frases e 4415 palavras para praticar shadowing. A fala dura 24:04. O falante fala rápido, cerca de 184 palavras por minuto, então espere sons ligados e reduzidos. 82% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| belly substantivo | /ˈbɛli/ | barriga, pança |
| calorie substantivo | /ˈkæləɹi/ | caloria |
| muscle substantivo | /ˈmʌs.əl/ | músculo |
| reduction substantivo | /ɹɪˈdʌk.ʃən/ | redução, diminuição |
| experiment substantivo | /ɪkˈspɛɹ.ə.mənt/ | experimento, experiência |
| scan verbo | /skæn/ | varrer |
| workout substantivo | /ˈwɝk.aʊ̯t/ | treino, malhação |
| whoa | /woʊ/ | alto!, ou! |
| lean verbo | /ˈliːn/ | inclinar |
| researcher substantivo | /ˈɹiˌsɝ.t͡ʃɚ/ | pesquisador, pesquisadora |
| whereas | /(h)wɛɹˈæz/ | enquanto, ao passo que |
| receptor substantivo | /ɹɪˈsɛp.tə/ | receptor |
| meal substantivo | /ˈmiːl/ | refeição |
| percentage substantivo | /pə(ɹ)ˈsɛntɪd͡ʒ/ | percentagem, porcentagem |
| trick substantivo | /ˈtɹɪk/ | artimanha, truque |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| end up verbo | terminar, acabar | |
| come up with verbo | pensar (em), alcançar | |
| work out verbo | /ˌwɝk ˈaʊt/ | calcular |
| find out verbo | descobrir | |
| get over verbo | superar | |
| go down verbo | descer | |
| grow up verbo | crescer | |
| try out verbo | provar, experimentar |
Pronúncia para ficar de olho
O falante usa 93 contrações e formas reduzidas, como don't, we're, I'm. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: thick /θɪk/, thickness /ˈθɪknəs/
- Os sons de “sh” e “zh”: reduction /ɹɪˈdʌk.ʃən/, shock /ʃɔk/, trash /tɹæʃ/, vacation /veɪˈkeɪ.ʃən/, ratio /ˈɹeɪ.ʃoʊ/
- Palavras longas — acerte a sílaba tônica: experiment /ɪkˈspɛɹ.ə.mənt/, incredibly /ɪŋˈkɹɛdɪbli/, consistently /kənˈsɪstəntli/, intensity /ɪnˈtɛnsɪti/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como belly, calorie, muscle.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Frases condicionais if + oração, will/would + verbo — uma condição e seu resultado | if you're lifting weights, will determine |
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | has been struggling · has been using · I've been eating |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | they've been · you've seen · has been |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | was published · is stored · is convinced |
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.