Transcription
Two simple walking techniques to melt your belly fat off fast. And it's based off of science. You can actually target your visceral belly fat. And if you do these right, you can end up with 0% visual fat. But here is what most fitness influencers won't tell you. Doing it with the right techniques can double your results with zero extra time commitment. And that's because a research shows that walking taps mainly into fat stores compared to running. And B, it primarily melts off visceral fat. The toxic fat that's wrapped around your organs like sludge. Look at my client Kunter, Brian, and even my client Thomas, and these are all recent, who saw this transformation in 8 weeks. My name, it's Michael Diamonds. I'm a scientist with a degree in biochemistry and microbiology. I'm a medical doctor and pro-natural bodybuilder and your coach. Let's not waste time and let's expose these two amazing techniques that I've been using. Side note, technique number two gives you 10 times the benefits in just 30 minutes of walking. The Japanese researchers discovered this in 2007, and we'll talk about it a bit more later. First, I need to explain the science behind walking and how it kills visceral fat and subcutaneous fat.
Now, the best way to describe the key differences between burning subcutaneous fat and visceral fat is this fridge. At its core, visceral fat is more rapidly mobilized because it has a greater lipolytic sensitivity, meaning its response to fat breaking signals is higher. So, think of it as your refrigerator. Easy to access, ready to use. During a walk, your body releases ketakolamines and these are hormones like adrenaline and noradrenaline, which acts as messengers yelling, "Release the fat for fuel." These hormones bind to betaandronergic receptors on fat cells, triggering the breakdown of stored fat into free fatty acids that your muscles can burn up for energy. Visceral fat cells have a higher density of these receptors and better blood flow compared to subcutaneous ones, making it like an unlocked fridge full of easy to get snacks compared to subcutaneous fat that is buried deep in a freezer that takes forever to get access to.
But this is the best part. We can speed up the fat loss process with two extra techniques without adding any time. So, personally, technique one and two combined is the most deadly for visceral fat. Now, take a second now and if you followed any of my advice over the last couple of weeks or months on just simply walking alone to lose belly fat, I want to know from you, has that helped? And let me know in the comments if yes, share with me like how many steps you've been doing and how much you've lost. And if no, share with me what you've been doing, right? And I think your story holds so much more weight compared to what I'm saying here because it will inspire just one more person to do it. So extremely worth it.
Walking technique number one, eating restricted walking. This technique leverages your body's natural fat burning windows to specifically target visual fat. I'll tell you how my clients do it and I'll also explain how it works. First, I want you to open your Android device or your Apple device and open up the health app. See what's your monthly average step count and from that number, simply add 1,000 steps per day or do that every week and stick to that. So, let's say you see that your average is 5,000, add another,000 to that. And you can decide if you want to do it daily until you get to 10K or every week. Now, this range for my clients works. So that's between 12,000 to 15,000 steps daily. And this is what I call the fat burning zone for them. And when my clients are in this range, they lose 1 to 2 lbs. That's coming off guaranteed. This is obviously when your diet's in check.
Now, once you've built that habit of walking and you're getting 10,000 to 15,000 steps daily, I want you to do a portion of these steps when you're in a fasted state. Let me explain why. After a meal, postprandial, you elevate your insulin levels. High insulin means that your body is taking the glucose and putting it where it needs and potentially putting you in a fat storage mode and reducing fat burning. And in opposite, when insulin is low, it promotes fat breakdown and this can facilitate fat loss, provided that you're in an overall energy deficit. Now, this chart here depicts it nicely of energy balance throughout the day. The green area represents lipogenesis, the formation of fat occurring in response to a meal. And the blue area represents lipolysis, the breakdown of fat occurring in response to fasting between meals and during sleep over a 24-hour period. These will be balanced, assuming you're not consuming more calories than you expend. And as you can see, the biggest blue portion comes when you sleep. So this is what I want you to do. We want to extend the blue area by waking up and going on a fasted walk. So, for example, let's say the day before you walk 10 to 15,000 steps that day. I want you to have your final meal at 8:00 p.m. The next day, wake up and I want you to have a black coffee. And after that black coffee, go for a 30 to 60 minute walk at breakfast. Right? Let's call this a breakfast walk. And this helps you in your 12 to 14hour fasted window. and having a workout. And this is exactly why it works so well with melting fat, especially visceral fat. You're pairing walking, which taps mainly into fat stores. But on top of that, you're doing it in a fasted state. And this has been proven by science. A 2024 systemic review and meta analysis of 11 randomized control trials. A total of 277 adults with obesity found that combining intermittent fasting with exercise, for example, aerobic training during a fasting period, reduced visceral atapost tissue more effectively than just doing exercise alone.
And here's what most people don't understand. Visceral fat is metabolically active. It produces inflammatory chemicals called cytoines. They make you hungrier. They make you fatter. They inflame you more. and they also increase disease risk. But visceral fat has one weakness. It responds incredibly well to fasted exercise. When you haven't eaten for 10 to 12 hours, your liver glycogen is depleted. Your insulin levels are at rock bottom, and your body has no choice but to burn fat for fuel. And here's the key, it'll specifically target visceral fat. And with this technique, I recommend that you aim to get 60% of your steps during your fasted morning walk and then 40 minutes of it taking the stairs, parking further, doing walking meetings. And here are some of the ways to maximize these results. Try walking backwards. Right now, this is if you're a pro. And do this for 2 to 3 minutes of walking, right? Do it on a treadmill and do it slow. It strengthens your knees. It will improve your balance and it burns 30% more calories. Walking on different terrain like sand, grass, varying hills, surfaces that engage different muscle groups also prevents adaptation like walking in a park for example. This is also a pro tip. Postmeal mini walks. After lunch and dinner, take 10 to 15 minutes worth of a walk. And this isn't for fat burning, but it's amazing for blood sugar control and digestion. So instead of just sitting there, your body is actually taking the food and utilizing that glucose, which is equally important. And I highly recommend that you track everything. Use a device like an Apple Watch to track your steps. And one of my favorite apps is Pedometer Plus+. And seeing progress like this keeps me and you motivated, and it's a nice way to gify your experience and getting steps throughout the day. Let me know guys if you guys appreciate the science behind the videos and you guys want more of these. Just leave the video with a gentle thumbs up. I'd greatly appreciate it. But let's continue on. Right now, I'm actually gifying it with my clients. We're using an app called Step Up. And the first person prize for the most steps in the month is $1,000. And we have some people in there getting 40,000 steps. Now, that's not what I'm recommending for people to do, but what I've really seen is that it pushes people out of their comfort zone. It's a great challenge to push your limits and encourage competition, but the bigger picture is that everyone has a healthier walking hygiene and you essentially after this month create a new normal for you.
And here's why walking beats running for example for fat loss. When you walk at a moderate pace, about 70% of those calories come from fat. When you run in the same distance, only about 50% of that comes from fat and the rest comes from carbs. That's because a low to moderate intensity, like a brisk walk, your muscles can generate all the energy they need through aerobic metabolism, which relies heavily on fats. As you speed up, like in a jog or a run, you demand for quick energy outbursts, and that usually will come from carbohydrates. You shift towards carbohydrate oxidation because carbs can be converted to your body's usable energy to hold your ATP more readily. Now, this way we keep you in an optimal fat burning zone. So, you can just walk daily without destroying your joints, burning out, or also needing more recovery days. Now, think of it this way. Running, it's like a sports car. Fast, flashy, and it's also high maintenance. And walking is like a hybrid, right? Efficient, reliable, and gets you where you need to go without any drama.
Now, beyond the fat loss, these walking techniques can also incur incredible health benefits. Walking increases dopamine production, improving your mood. This is why you feel better after a walk. It's incredible for your brain chemistry. And regular walking has been shown by Stanford researchers to boost your creativity by 60%. And this is a secret even Steve Jobs realized and why he's so famous for walking meetings. Walking will also lower your cortisol, your stress hormone, and that activates your parasympathetic nervous system, which is your rest and digest. And lower cortisol also means lower belly fat storage. And that's not all. Consistent walking improves your insulin sensitivity, making your body more efficient at using carbs instead of fats.
But now we need to pair it with a second technique to really maximize fat loss, which is the Japanese walking technique. Now, hear me out. We've all heard the benefits of walking 10,000 steps to get lean and stay lean. But what if I told you that the researchers in Japan discovered a way to get 10 times the benefits in just 30 minutes of walking? Now, the researchers at the Shinsu University in Japan in 2007 discovered something called the interval walking technique. You're basically getting many of the benefits from highintensity interval training without coughing out your lungs. For all my people in Japan or who've been there, let me know how much of Japan is actually practicing this. I know I've been doing it and it's been a gamecher. So, I'll explain the science first behind how it works and then I will also will explain how to do it. So, firstly, I want you to do a 5minut gentle warm-up walk. Then I want you to alternate between a 3inut brisk walk where you can talk but it's challenging to hold a conversation. This is a speed of 4 to 5 mph which is about 6.4 to 8 km hour followed by 3 minutes of moderate walking where you can hold a conversation. This is roughly 3 km to 5 km hour. Now I want you to repeat the cycle five times and that gives you a total of 30 minutes. I do recommend a 5minut cool down.
So here's the science. It can boost your V2 max, your body's ability to use oxygen by up to 15% in just four to five months. In case you didn't know, the more you improve your V2 max, the longer you'll live. That's like upgrading your engine to just burn fat more efficiently, even when you're just hanging out. And what's even crazier is that it can improve your blood pressure by 3x. And it has a significant improvement in those people who have pre-diabetes and are also type 2 diabetic. And it can shrink your waist by 6 cm. That's over 2 in. And it can also improve your leg strength. And that's just not fat loss. That's a stronger you. That's a leaner you. And that's a you that's going to live a lot longer.
So here are some tips to further optimize this technique for fat burning. Number one, when you're walking, I want you to think about your glutes and engage them. Every time you push off of your back foot, try and think about squeezing your glutes. This will activate the largest muscle group and also increase calorie burn by up to 12%. Now, be careful. Don't overdo it cuz then your back can start hurting. But just think about your glutes when you're pressing off. Now, just do this for a few minutes to build up pace. Pump up your arms, right? Walk. Think of those ladies you see on TV like speed walking, right? And studies have shown that this increase in energy expenditure will also increase fat loss. I want you to maintain perfect posture. Keep your heads up, shoulders back, chest out, core engaged, and this will ensure that you're recruiting the right muscles to prevent injury. It also will make your back strong. 25% more muscle fibers will be engaged, and it will allow you to burn calories more significantly. And the beauty of this technique is that it feels effortless compared to running, but it triggers superior fat burning.
And now you know the two techniques to be able to help you. My clients are either doing one or the other or they're doing both for maximum fat loss. I have never heard someone say that they do not get amazing results by walking more. Even my client that I just had recently, I told her, "Hey, let's just go to 15,000 as an experiment for a week." And I encourage you just do it as an experiment. 15,000 for a week. Do a little bit of fasted cardio. And with the interval walking training, you can just maybe do it every second day and you will be shocked by the results. But of course, guys, with fat loss and also losing your visceral fat, you need to have the diet paired. I just created this video to show you how to easily calculate your macros and also how to build your own meal plan. So, I highly recommend you watch this video.