No, he's Swedish. It's absolutely irritating to see Americans say A but not B as they want your money before they give you their unoriginal "wisdom". If you have something to say, just say it. You will anyway make money on the ads. 🤣🤷🏻♀️
This is the best and most complete explanation I have seen and heard for losing belly fat. Perhaps the thumbs down are from bellies that don't want to lose their fat.
Easy access to bad foods on a brain programmed in no way different than our ancestors that had to search for the next meal is the reason for this mess. People are like a moth to the flame and if we can reverse this thinking we all benefit.
Thank you Nadine Cius. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
@@drekberg I agree. This has explained to me the differences between the different exercises really well. I do have a question on the percentages of type of exercise as a guide, did you mean this as time spent on each type??
I have been doing fitness for the last 18 years. Studying in the most expansive universities about human performance. This is by far best explained how to get belly fat reduced in human body.
Hello ma'am.... been "so called" thinking about quitting smoking for a long time. I also need to be more healthy. (I'm carrying a little too much weight) You are inspiring, and I just sat down the cigarettes. No more excuses! Have a ridiculously great day!!!
I’m 37 and addicted to sugar all my life…you are the only person that convinced me to quit…2 month without sugar…it’s not much but if I’m tempted to eat sugar I play one of your videos talking about insulin! That scared me and helped me! THANK YOU!
This is exactly what I did....I fed my sugar craves with videos about how bad it is....am 6 mths in...no sugar...no sugar substitutes. Thanks to this Dr. right here❤
I've completely changed my exercising habits because of you and am doing 10x's better because of it. I switched to fast-pace walking to lose weight instead of running. Now I can do it almost every day with less pain and muscle soreness. Instead of 4 miles of jogging every other day, I go 6 miles of walking every day. And I've dropped more pounds than ever! I always thought "no pain, no gain" and "go harder", but this changed all that.
Love this! You don't yell, talk like a child, do those hand flapping thing that most youtubers do when they start their videos. I love that you actually explained the science behind everything.
DR. EKBERG, I AM 88 YEAR OLD CANADIAN NOW LIVING IN HYD, INDIA.. I HAVE HIGH BP 180/77/ 55. ALSO I AM A HEART PATIENT. MY WEIGHT IS 82 KG N MY DR. WANTS ME TO LOOSE 10 KG, WHICH IS VERY DIFFICULT. I ONLY EAT ONE HOT MEAL AT DINNER. BREATFAST IS JUST OATS WITH DRY NUTS N BLACK COFFEE WITH NO SUGAR. . LUNCH IS JUST HOME MADE BIG MUG OF VEGETARIAN SOUP. PLEASE ADVICE N HELP. PLEASE REPLY. I WATCH YOUR CHANNEL REGULARLY. THANKS.
@@drekberg Doctor, today is July 7th. From February 11th I have lost 9 and a 1/2 kgs. 16:8 IF, reduced carbs, cut sugar, 10,000 steps. You have changed my life. Thank you. Namaste.
@@amnamy4538 I have a fitbit which tells me how many steps I've taken in a day. Often I don't complete 10, 000 but it doesn't seem to matter as long as you keep to the fast.
I was going to the gym for 7 months, huffing and puffing and I tough I was doing the right thing. I came across your channel, changed my eating habits and the way I work out (mostly walking and some weights) and I FINALLY see results. Not to mention how much more enjoyable and easy my workouts got! Thank You!
Hey Dr Ek! I love your channel. I'm a 41 year old man. Self employed tiler and plasterer stressed, obese bmi28. Massively high blood pressure consistently. I feel awful most of the time. This lockdown in the uk has given me some time to address some issues. Together with following your advice on your channel I'm finally getting healthy! I've even started my own channel which will document my progress if you are interested! I've reduced carbs and sugar. Increased protein and leafy greens, started regular walks and runs. Increased water consumption, probiotics and ACV. Now doing 100 burpees for 30 days. Thank you for the sound advice and inspiration. Sincerely Martin
Cheers to your health Martin! I am sure many of us have found some positive benefits during the quarantine. Stay well and may this be only the beginning of your wellness journey!
I have belly fat (just a bit) for almost 15 years, but in the last year it started becoming very big. I started doing some exercises and changed some eating habits and I was able to lose about 6cm of belly circunference. Now with the videos from Dr Sten all the things I'm doing make so much more sense. I can clearly see what I'm doing right and somethings I'm doing wrong. I excited to see the results in the next months, also I'm helping my parents to lose weight because I can explain to them how their body work.
-15kg since New Year. Thank You Ekberg. You have changed my life. Fully fat adapted. I can go days without being hungry and the energy is so stable it's ridiculous.
Thank you Khalid ER RAHAOUY. I plan to keep posting. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Dr Ekberg is so right! During the lockdowns, I was doing home exersises with walking and dancing and could see my weight coming down. When the gym reopened, I went back to doing HIIT exercises EVERYDAY because I wanted to build enough stamina to scale a mountain end of this year. Dr Ekberg says, no huffing and puffing. I was huffing and puffing because I thought that would help increase my stamina. Instead, I watched the scale going up almost daily. That time I didn't know what was happening. It was horrifying. All that huffing and puffing added another 5 kg to my weight in 5 mths! For the last 7 days I am back to power walking and dancing plus keto eating. My weight has dropped 1 kg inside 1 week. Many many thanks to our good Dr Ekberg for this clear explaination on what really went wrong.
@1:26 “It’s not the visceral fat that’s dangerous, but the hormones that gave rise to it.” @2:28 Visceral Fat is 95% Diet Problem and 5% an Exercise Problem 1) Insulin - Eating too often and too much 2) Cortisol - Too much Stress, and/or not enough sleep 3) Fatty Liver - Too much sugar/alcohol/carbohydrates @4:07 Aerobic vs Anaerobic Exercise Aerobic is better because: Its with Oxygen, Fat Burning, Reduces Insulin, HR
Awesome video. I made some lifestyle changes two years ago and I've lost 6.5 stones (91lbs, 41kgs). As I was massively unfit, I didn't have the ability to do high-intensity workouts, so I just did a lot of walking (around 8-10 miles a day). Its great to see that the low-intensity stuff is actually backed by science. Of course, watching my calorie intake and eating a low-carb, high protein diet has made all the difference too. Its a total change in approach to food and exercise, NOT a diet. I'm very happy with what I eat and enjoy my meals. I'm not starving myself as I eat good portions and my appetite is satisfied when I've finished a meal.
Love this. So many times, I've postponed workouts because of lack of energy or time or commitment to intensity. I could have been staying fit so easily all these years. It honestly ticks me off that we've been told to workout so much more intensely than what was needed. Now I have to repair a body that would not have needed it, had I known how well this could have fit my ability. Thankyou.
This is what i was looking for. I was doing 12 weeks hiit workout program and i got bulkier in my mid section. I felt bloated all over my body. Ever since i started walking, i'm feeling so much better. Thank you so much for explaning it so well.
First time listening to this gentleman and I could listen to him reading the dictionary! This is how all doctors should be...intelligent...educating... Calm and open. What a gift you have! Thank you for sharing your knowledge in an ideal way😍😍I am going to hunt down all your other videos and refer everyone I know!
I told my husband what you say in this video, a few months ago, and he started following it with me and now we both have lost alot of weight. Basically everyone has to workout like the natives lived. They carried heavy things for a big, did some hit when chasing prey and walked ong water to water sources..etc. they also did animal moves in dances and when hanging out with animals that know them.
I love listening to you Dr Sten Your voice is so soft and soothing great advice I appreciate there's no new music in the background Thank you Dr Sten for helping us 🙏😘❤👌🌷
Undoubtedly, it is by far one of the most well structured, clear and understandable presentation. Thank you dr. Ekberg. While writing your name I remembered Anita Ekberg.
Excellent video. I finally understand why since I have introduced handstand/headstand practices to my workout regimen which includes walking and weight training, my abs for the first time are showing. The explanation about the core/spine strength which increases brain strength and lowers stress/cortisol to reduce insulin resistance makes completely senses. Thank you doc!
Thank you. Excellent Please do some more videos on proper weight lifting 🏋 techniques properly, squats, lunges , abs, and on posture how to sit properly, how to stand properly, how to run properly, jump properly,👍👍👍
Thank you Margy Rowland. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.
Very helpful video. Thanks. I am quite fit and strong but I struggle with depression, a carb heavy diet and constant bloatedness. Glad I have been doing most of these; will keep all your ideas in mind and incorporate them in my workout plan.
The practical man's simplified guide to achieving and maintaining a good physique with reasonable effort and no extreme measures: 1. Do not allow any junk food to enter your home - if it doesn't pass your doorstep it will not find it's way into your stomach. 2. Shop for success - if you buy it chances are you will eat it, so prefer veggies, proteins. Limit carbs. 3. Prefer green leafy veggies, of the limited carbs prefer composite carbs (pasta and white bread is a form of junk food, see 1). Animal products good (fatty red meat, fat cheeses, eggs). 4. Do not eat breakfast, kitchen opens at 12:00 noon and closes at 20:00. That being said, you should never be hungry. Eat enough good stuff (2+3). 5. Weightlifting HIIT, aim for 3 times a week. 30 min, lift heavy to failure but only rarely workout to complete exhaustion. 6. Walk or do cardio when you get the chance, no need to spend too much time on this. 7. Sustainability is key - an occasional treat like ice cream is perfectly fine. Dark chocolate and dates in moderation OK.
Very informative. Thank you Doc. We are so used to HiT type of exercise, walking alone is just fine. I want to start Pilates, I like the info you have provided about strong core that’s beneficial to the brain, lower pr fight cortisol. Nice 👍
Dr. Ekberg, thanks for all your Videos. I've ADAPTED your suggestions: IF, OMAD, 48 hr fasting 1x month, Keto, long aerobic walk . 63 yrs old, down from 200lbs. to 153 in 6 months. I still do long walks (2 hrs, 5x weekly). Lately after my walk, I jog 2 kms, in around 16 mins. Within this 16 mins, my heart rate reaches 140(90%)-150(95%). I prefer just to jog straight (I like to sweat), cool down after 2 km and end my exercise. Question: Is 16 mins too much Cortisol raise as to reverse the benefit of the long walk I took prior the jog? Thanks again.
Belly fat : insulin resistance and high cortisol. Reduce IR and cortisol : keto+ IF + Aerobic exercise (No huffing and puffing, 30 to 90 mins) (walking 70-80%, HIIT 10-20%, core strength) To reduce stress, diet but not until starvation, exercises but not until exhausted and huff and puff
Thank you very much Dr. Ekberg. I'm very glad that I find your channel. Your videos are always full of essential information. You explain everything so easy to understand for everybody. This video is the best explanation I have ever heard, why we get belly fat and how to lose it. Your explanations are always very smooth. Thank you very much again, I learned a lot from you and will be learning more... Thank God you are here...
Would you say that if you dance real hard for 3/4 minutes then have a break and do more of the same for 15 minutes , would it be classed as HIIT!?? I have noticed my abbs responding well to this and find it an effective way in a very pleasant manner. Thank you for your enchanting videos
I really like this video compared to the other RUclipsrs. Instead of screaming and telling you 100s of exercise, he talked in a very calm voice and gave some good tips without overwhelming with suggestions or making it over-complicated. So thank you :)
This gives me the incentive to want to exercise because it's gentle and rewarding. Now I realize I don't have to break my neck trying to reduce fat inside as well as outside of my body. Thank you so much. I'm ready to proceed! 🚶♀️🧎♀️🚶♀️
What amazing video. The Dr is absolutely right. Prior to the lockdown I was going boxing 4/5 times per week. During the lockdown, I was only walking about 1500 steps every day and lost more weight then boxing alone.
Thank you for explaining visceral fat. I've been an athlete my whole life and since menopause, i have been concerned about an increase in the diameter of my chest and stomach cavity without a corresponding increase in the fat amount I can pinch (now i know to be distinguished as subcutaneous fat). I have suspected it is due to fat and ask people if there is such thing a thing as fat around the organs that is different from the fat you pinch. Most told me "no", didn't believe there was such a thing or thought i was being too unrealistically sensitive. Thank you. Now i can feel confident that ketosis or fat adaptation will reduce my "barrel" size.
I have never come across such intelligent and informative person on social media as you are! Now I find all these influencers and gym trainers zero infront of u,, you are just awesome
Thank you for sharing your knowledge with us sir! I had believed aerobic was basically worthless because it caused hunger increase but your video has made me re-evaluate my belief. I will advise my clients to increase cardio and place HIIT lower on their priorities.
I just started an Intermittent fasting 16/8 and using a free App. In two weeks I have lost 4.4 pounds. Now I can feel more confident with doing Aerobics. So many disregard the treadmill and I enjoy my treadmill at home. Thank you for sharing your knowledge. Feeling grateful.
I loved loved loved this video. It thoroughly explained the science in such a simple way that now I fully understand what I was already doing but will have make small tweaks to my weightlifting routines; lift heavier with shorter reps. THANK YOU DOC!! ❤️❤️❤️
Thank you for this video. You are clear and easy to understand. So many videos about loosing weight with high cortisol and IR say, “get your hormones balanced…then do blah blah blah”. Actually instructions on what to do when you are working on IR and hormone issues! Thanks again!
For someone who is extremely insulin resistant, a ketogenic diet only took me so far before I hit the wall and the weight loss came to screeching halt. The stubborn belly fat came off fast and easy once I started doing 48 to 72 hr. fast once a week. It gets much easier once you're fat adapted.
I have watched more than 30 videos of DR. Ekberg the last 3 weeks. I lost more than 3 kg and changed my addiction to carbs to not be hungry all the time and eat only from 12-20. I have just one big complain. Why did I not watch all these videos 20 years ago ;)
Dr, Ekberg, two questions: 1) Does Sparkling Water prepared with lemon and salt breaks the fasting? The brand that I drink is Peñafiel And 2) Does exercise with your own body weigh helps? Ex, push ups, pull ups, squats or even calisthenics.
I don't know if u got answers to your questions yet but as far as i know weight lifting and bodyweight training are kind of same things. So as that guy said in the video, you should do those exercises untill you can do 6-10reps and then try to find a harder way to make the same mosion that you can again do only for 6-10 reps. I might still be completely wrong so don't take my advice as a fact.
All right, it totally makes sense! I’ve seen other videos where they say the same about the reps, but never thought the same about self-weigh. Thanks! I will try it.
I've been working out on resistance machines for 6 months. I toned up a little, but did not lose ANY weight until I began the treadmill for 3 miles, 6 days a week. Now I lose around 2 lbs a week. Now I know why. Yaaaaaay!
People also need to change their thinking on exercise as well! Exercise is about building muscle, endurance, and balance, not about losing fat! Losing fat while exercising is just one of the benefits of exercise, not the sole purpose of it!
Another well presented video, thanks for sharing. I do this 3 days a week 10 rounds of 20 jumping jacks, 20 pushups, 20 squat lunge combo, 20 burpees, 20 4ct flutter kicks...
@@drekberg Thanks, I like exercise, I also run a few mountains here in Ireland. not competitively. I run 10 to 30 mile( once or twice a month, while my cousin would run anything up to 200 mile over mountains competitively. He has competed all over Europe. Anyway thanks once again for sharing.
OMG...I stumbled on this video and this guy was so informative. I mean it's like the heavens opened up. I've been dieting all my life, I started the egg fast today and I'm pretty much doing the Rogue version (strict), plus when I'm scrolling through my phone I'll go get on the exercise bike to stay in movement or squats when I stand up. This video has laid out the percentages, the myths, and the trues.....no stone was left unturned in removing belly and body fat. Thank You for hitting it right on the nail in a decent time span.
Me doing 3 days 15-20mins HIIT and 2 days lifting..but before them i will walk for 30mins on threadmill..walking will be my routine before any other workout.. spend about an hour in the gym.. so far good progress..yes and diet is number 1 to change first..
Hi Dr Ekberg, thanks for this video. I have lost a lot of belly fat in my weight loss journey and hardly did core workout (i hate it). Besides walking, can you share some examples of aerobic exercises? Thanks once again for this informative video!
Its really refreshing having a calm person sharing experience who isn't on a loud narcissistic crass trip to get laid. Some seem to miss that zen factor and approachability. I recommend Athlene x He lives health very seriously and doesn't need that grating ego some have.
Thank You for breaking it down! there no easy fix; you have to do the work I too on a weight loss journey I have belly fat I already do walking and aerobic exercise. I subbed you so THANK YOU!
At 67 and 7% body fat I don't do any aerobic exercise, I do functional training mostly involving weights, and yes I have a very well defined 6 pack and no crunches, crunches do not strength the core, you need rotation anti rotation, flexion( crunches) anti flexion, and I use No Machines ....
Thank you Dr Ekberg! I am learning so much about my body and how to lose weight the most effective way and keep it long term. I'm so glad I found your channel!
1. Walking (aerobic exercise)
2. Home equipment (treadmill, etc)
3. Crunches, planks, Pilates, core strength
4. HIIT (burpees, bike, stairs)
5. Weight lifting
Thanks no need for 15 min video.
Have my like bro you deserve it
Not all heroes wear capes!
Thanks girl for saving my 15 minutes
Thanks doc ❤
This guy is betraying the Golden Rule of Business. Never do away with what gives you business. What an absolute Hero.
The real Golden Rule is what he obeys. Do unto others as you would have them do unto you.
God bless him huh!?
Awesome so honest. truly a hero
No, he's Swedish. It's absolutely irritating to see Americans say A but not B as they want your money before they give you their unoriginal "wisdom". If you have something to say, just say it. You will anyway make money on the ads. 🤣🤷🏻♀️
Because he is Dr. 😂
The thumbs down are those RUclipsrs creating the fictional videos of how to lose belly fat. 😎
This is the best and most complete explanation I have seen and heard for losing belly fat. Perhaps the thumbs down are from bellies that don't want to lose their fat.
Easy access to bad foods on a brain programmed in no way different than our ancestors that had to search for the next meal is the reason for this mess. People are like a moth to the flame and if we can reverse this thinking we all benefit.
Thank you Nadine Cius. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Intermittent Fasting is a big help
@@drekberg I agree. This has explained to me the differences between the different exercises really well. I do have a question on the percentages of type of exercise as a guide, did you mean this as time spent on each type??
@@martinnery8763 I'm pretty sure he means percentage of time, since that's the only comparable factor.
I have been doing fitness for the last 18 years. Studying in the most expansive universities about human performance. This is by far best explained how to get belly fat reduced in human body.
Thank you Alex Boyarko. I really appreciate your feedback and so glad you liked it.
I am a 82years old woman.I walk for at least 30 minutes a day .I Also exercice with weights 4mornings a week , on m’y bed
@Pauline Chagnon Happy 82nd.
Thanks...a motivating encouragement!
Good example for us!
You are a rockstar!
Hello ma'am.... been "so called" thinking about quitting smoking for a long time. I also need to be more healthy. (I'm carrying a little too much weight) You are inspiring, and I just sat down the cigarettes. No more excuses! Have a ridiculously great day!!!
I’m 37 and addicted to sugar all my life…you are the only person that convinced me to quit…2 month without sugar…it’s not much but if I’m tempted to eat sugar I play one of your videos talking about insulin! That scared me and helped me! THANK YOU!
This is exactly what I did....I fed my sugar craves with videos about how bad it is....am 6 mths in...no sugar...no sugar substitutes. Thanks to this Dr. right here❤
I've completely changed my exercising habits because of you and am doing 10x's better because of it. I switched to fast-pace walking to lose weight instead of running. Now I can do it almost every day with less pain and muscle soreness. Instead of 4 miles of jogging every other day, I go 6 miles of walking every day. And I've dropped more pounds than ever! I always thought "no pain, no gain" and "go harder", but this changed all that.
This man has the power to teach anyone anything, literally.
Love this! You don't yell, talk like a child, do those hand flapping thing that most youtubers do when they start their videos. I love that you actually explained the science behind everything.
I've lost 5kg in two months following Dr. Ekberg. Thank you Dr. Ekberg.
Thank you prabha venkatesh for sharing. That is great. I am so happy you have had such great results. Keep it up!
DR. EKBERG, I AM 88 YEAR OLD CANADIAN NOW LIVING IN HYD, INDIA.. I HAVE HIGH BP 180/77/ 55. ALSO I AM A HEART PATIENT. MY WEIGHT IS 82 KG N MY DR. WANTS ME TO LOOSE 10 KG, WHICH IS VERY DIFFICULT. I ONLY EAT ONE HOT MEAL AT DINNER. BREATFAST IS JUST OATS WITH DRY NUTS N BLACK COFFEE WITH NO SUGAR. . LUNCH IS JUST HOME MADE BIG MUG OF VEGETARIAN SOUP. PLEASE ADVICE N HELP. PLEASE REPLY. I WATCH YOUR CHANNEL REGULARLY. THANKS.
@@drekberg Doctor, today is July 7th. From February 11th I have lost 9 and a 1/2 kgs. 16:8 IF, reduced carbs, cut sugar, 10,000 steps. You have changed my life. Thank you. Namaste.
@@prabhavenkatesh7931 how do you achive 10,000 steps
@@amnamy4538 I have a fitbit which tells me how many steps I've taken in a day. Often I don't complete 10, 000 but it doesn't seem to matter as long as you keep to the fast.
Man I am so glad I found this channel! He has a gift of explaining stuff to where it makes sense!!!
His whole aura makes you pause and listen, and he keeps your attention so effortlessly. Excellent video!!
I was going to the gym for 7 months, huffing and puffing and I tough I was doing the right thing. I came across your channel, changed my eating habits and the way I work out (mostly walking and some weights) and I FINALLY see results. Not to mention how much more enjoyable and easy my workouts got! Thank You!
Hey Dr Ek! I love your channel. I'm a 41 year old man. Self employed tiler and plasterer stressed, obese bmi28. Massively high blood pressure consistently. I feel awful most of the time. This lockdown in the uk has given me some time to address some issues. Together with following your advice on your channel I'm finally getting healthy!
I've even started my own channel which will document my progress if you are interested! I've reduced carbs and sugar. Increased protein and leafy greens, started regular walks and runs. Increased water consumption, probiotics and ACV. Now doing 100 burpees for 30 days.
Thank you for the sound advice and inspiration.
Sincerely Martin
Wow! That’s incredible. Well done and keep it up. How admirable. 😊
Well done, mate! Man of action right there! Just subscribed! Keep up the great work!
All the best ...when you feel like giving up remember the reason you started a healthier life choice...it pays at the end
Cheers to your health Martin! I am sure many of us have found some positive benefits during the quarantine. Stay well and may this be only the beginning of your wellness journey!
All the best. Can u share the link to your channel? Best regards frm Malaysia 🇲🇾
I have belly fat (just a bit) for almost 15 years, but in the last year it started becoming very big. I started doing some exercises and changed some eating habits and I was able to lose about 6cm of belly circunference. Now with the videos from Dr Sten all the things I'm doing make so much more sense. I can clearly see what I'm doing right and somethings I'm doing wrong. I excited to see the results in the next months, also I'm helping my parents to lose weight because I can explain to them how their body work.
After I found you I don't need no more confusing videos on you tube ...you make it so easy to understand .
-15kg since New Year. Thank You Ekberg. You have changed my life. Fully fat adapted. I can go days without being hungry and the energy is so stable it's ridiculous.
Bravo
You have NO IDEA how valuable this information is to me, you are an ABSOLUTE LEGEND, plz keep posting! best of luck!
Thank you Khalid ER RAHAOUY. I plan to keep posting. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Dr Ekberg is so right! During the lockdowns, I was doing home exersises with walking and dancing and could see my weight coming down. When the gym reopened, I went back to doing HIIT exercises EVERYDAY because I wanted to build enough stamina to scale a mountain end of this year. Dr Ekberg says, no huffing and puffing. I was huffing and puffing because I thought that would help increase my stamina. Instead, I watched the scale going up almost daily. That time I didn't know what was happening. It was horrifying. All that huffing and puffing added another 5 kg to my weight in 5 mths! For the last 7 days I am back to power walking and dancing plus keto eating. My weight has dropped 1 kg inside 1 week. Many many thanks to our good Dr Ekberg for this clear explaination on what really went wrong.
@1:26 “It’s not the visceral fat that’s dangerous, but the hormones that gave rise to it.”
@2:28 Visceral Fat is 95% Diet Problem and 5% an Exercise Problem
1) Insulin - Eating too often and too much
2) Cortisol - Too much Stress, and/or not enough sleep
3) Fatty Liver - Too much sugar/alcohol/carbohydrates
@4:07 Aerobic vs Anaerobic Exercise
Aerobic is better because: Its with Oxygen, Fat Burning, Reduces Insulin, HR
Ronald Kragnes You mean “too”.
@@Annie261. Thanks
Thank you for the very thorough breakdown of the video!
some people today are huffing and puffing from talking. while sitting down. i hope they find your channel.
Actionhanz yes!! Hopefully Before covid finds them!!!!
You are truly a gem of RUclips. I know I can always depend on you to learn accurate information about health.
Please keep up the amazing work Dr!
Awesome video. I made some lifestyle changes two years ago and I've lost 6.5 stones (91lbs, 41kgs). As I was massively unfit, I didn't have the ability to do high-intensity workouts, so I just did a lot of walking (around 8-10 miles a day). Its great to see that the low-intensity stuff is actually backed by science. Of course, watching my calorie intake and eating a low-carb, high protein diet has made all the difference too. Its a total change in approach to food and exercise, NOT a diet. I'm very happy with what I eat and enjoy my meals. I'm not starving myself as I eat good portions and my appetite is satisfied when I've finished a meal.
While incorporating aerobic exercise, decrease your eating exercise for faster results!!
Thank you Jason Hudek.
Decrease your eating exercise? What does that mean Dr?
@@michelleghilotti252 eat proper food and might as well follow intermittent fasting.
Love this. So many times, I've postponed workouts because of lack of energy or time or commitment to intensity. I could have been staying fit so easily all these years. It honestly ticks me off that we've been told to workout so much more intensely than what was needed. Now I have to repair a body that would not have needed it, had I known how well this could have fit my ability.
Thankyou.
I do fasting 11 days now,, with 30 minutes zumba, lot's of people noticed that I lost weight. Thanks that I found your video,. It's helpful
This is what i was looking for. I was doing 12 weeks hiit workout program and i got bulkier in my mid section. I felt bloated all over my body. Ever since i started walking, i'm feeling so much better. Thank you so much for explaning it so well.
At age 70 I still heat with firewood, you have given me yet another reason to continue as such.
Walking (No 'huffing and puffing'). HIIT... 5minutes! My kind of doctor!
Thank you prabha venkatesh. You got it.
Great explanation. So in a week, i should only do HIIT once a week and Aerobic 4 times a week ,right? What about weight training? Twice?
Mine too
I watched a video, in 1990, of Paul Molitor training. Maximum intensity coupled with long rests. Intensity does depend on your age and condition.
Super doctor!!! Please xplain for whom with diastasis how can we lose belly fat with exercise (no crunch no sit up because of diastasis).
First time listening to this gentleman and I could listen to him reading the dictionary!
This is how all doctors should be...intelligent...educating... Calm and open.
What a gift you have! Thank you for sharing your knowledge in an ideal way😍😍I am going to hunt down all your other videos and refer everyone I know!
I told my husband what you say in this video, a few months ago, and he started following it with me and now we both have lost alot of weight. Basically everyone has to workout like the natives lived. They carried heavy things for a big, did some hit when chasing prey and walked ong water to water sources..etc. they also did animal moves in dances and when hanging out with animals that know them.
I love listening to you Dr Sten
Your voice is so soft and soothing
great advice
I appreciate there's no new music in the background
Thank you Dr Sten for helping us 🙏😘❤👌🌷
What about dancing? Exercise should be fun. My favourite is belly dancing; I think it would tick most of the boxes as well.
I am so happy to share that I used to range 9 on my visceral fats and yesterday it turns out that I am on range 5!! So happy with the result. 😘❤
Undoubtedly, it is by far one of the most well structured, clear and understandable presentation. Thank you dr. Ekberg. While writing your name I remembered Anita Ekberg.
Yes how fortunate we are to have a well balance expert on teaching us free.
Excellent video. I finally understand why since I have introduced handstand/headstand practices to my workout regimen which includes walking and weight training, my abs for the first time are showing. The explanation about the core/spine strength which increases brain strength and lowers stress/cortisol to reduce insulin resistance makes completely senses. Thank you doc!
I love how you break the information down so simple and clear that a child could understand.
I am so pleased to hear you're talking about insulin resistance and carbs and sugar. Way to go!
I have trained for more than 50 years, I have never heard all that information. Thank you Doc. you are a great gift for all.
Reduce carbs till twenty or less grams a day and go for a walk for hour or two, depends how much you can, it does the trick
Thank you. Excellent
Please do some more videos on proper weight lifting 🏋 techniques properly, squats, lunges , abs, and on posture how to sit properly, how to stand properly, how to run properly, jump properly,👍👍👍
Dr Sten is my favourite health and welfare specialist on YT. Love from Australia 🇦🇺
Thank you Margy Rowland. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.
Dr. Sten Ekberg ....
will do
Dr. Sten you're The Greatest❤
Very helpful video. Thanks.
I am quite fit and strong but I struggle with depression, a carb heavy diet and constant bloatedness. Glad I have been doing most of these; will keep all your ideas in mind and incorporate them in my workout plan.
The practical man's simplified guide to achieving and maintaining a good physique with reasonable effort and no extreme measures:
1. Do not allow any junk food to enter your home - if it doesn't pass your doorstep it will not find it's way into your stomach.
2. Shop for success - if you buy it chances are you will eat it, so prefer veggies, proteins. Limit carbs.
3. Prefer green leafy veggies, of the limited carbs prefer composite carbs (pasta and white bread is a form of junk food, see 1). Animal products good (fatty red meat, fat cheeses, eggs).
4. Do not eat breakfast, kitchen opens at 12:00 noon and closes at 20:00. That being said, you should never be hungry. Eat enough good stuff (2+3).
5. Weightlifting HIIT, aim for 3 times a week. 30 min, lift heavy to failure but only rarely workout to complete exhaustion.
6. Walk or do cardio when you get the chance, no need to spend too much time on this.
7. Sustainability is key - an occasional treat like ice cream is perfectly fine. Dark chocolate and dates in moderation OK.
250 dislikes are from ab roller companies.
Ab rollers are cheap and a great core workout. Nothing wrong with them.
hahaha
😂😂
I miss the dislike numbers
😂😂😂😂
The best way is SAMBA. I do every day, pilates, aerobic and Samba too. This is very well for my life.
Very informative. Thank you Doc. We are so used to HiT type of exercise, walking alone is just fine. I want to start Pilates, I like the info you have provided about strong core that’s beneficial to the brain, lower pr fight cortisol. Nice 👍
DANG! SIMPLE/CLEAR. This is the best and most complete explanation on this topic!
I enjoyed this video so much. Thanks a lot.
No BS. No mumbo jumbo. Straight to the point. Subbed
Dr. Ekberg, thanks for all your Videos. I've ADAPTED your suggestions: IF, OMAD, 48 hr fasting 1x month, Keto, long aerobic walk . 63 yrs old, down from 200lbs. to 153 in 6 months. I still do long walks (2 hrs, 5x weekly). Lately after my walk, I jog 2 kms, in around 16 mins. Within this 16 mins, my heart rate reaches 140(90%)-150(95%). I prefer just to jog straight (I like to sweat), cool down after 2 km and end my exercise.
Question: Is 16 mins too much Cortisol raise as to reverse the benefit of the long walk I took prior the jog?
Thanks again.
Belly fat : insulin resistance and high cortisol.
Reduce IR and cortisol : keto+ IF + Aerobic exercise (No huffing and puffing, 30 to 90 mins) (walking 70-80%, HIIT 10-20%, core strength)
To reduce stress, diet but not until starvation, exercises but not until exhausted and huff and puff
Thank you very much Dr. Ekberg. I'm very glad that I find your channel. Your videos are always full of essential information. You explain everything so easy to understand for everybody. This video is the best explanation I have ever heard, why we get belly fat and how to lose it. Your explanations are always very smooth. Thank you very much again, I learned a lot from you and will be learning more... Thank God you are here...
As always, so professional. A video loaded with pure essence of knowledge so hard to find these days. Thank you for being there Dr Ekberg.😘😘😘
Would you say that if you dance real hard for 3/4 minutes then have a break and do more of the same for 15 minutes , would it be classed as HIIT!??
I have noticed my abbs responding well to this and find it an effective way in a very pleasant manner.
Thank you for your enchanting videos
I really like this video compared to the other RUclipsrs. Instead of screaming and telling you 100s of exercise, he talked in a very calm voice and gave some good tips without overwhelming with suggestions or making it over-complicated.
So thank you :)
This gives me the incentive to want to exercise because it's gentle and rewarding. Now I realize I don't have to break my neck trying to reduce fat inside as well as outside of my body. Thank you so much. I'm ready to proceed! 🚶♀️🧎♀️🚶♀️
I lost 10 lbs walking and intermittent fasting! You can do it Barbara. ❤
What amazing video. The Dr is absolutely right. Prior to the lockdown I was going boxing 4/5 times per week. During the lockdown, I was only walking about 1500 steps every day and lost more weight then boxing alone.
Thank you for explaining visceral fat. I've been an athlete my whole life and since menopause, i have been concerned about an increase in the diameter of my chest and stomach cavity without a corresponding increase in the fat amount I can pinch (now i know to be distinguished as subcutaneous fat).
I have suspected it is due to fat and ask people if there is such thing a thing as fat around the organs that is different from the fat you pinch. Most told me "no", didn't believe there was such a thing or thought i was being too unrealistically sensitive. Thank you. Now i can feel confident that ketosis or fat adaptation will reduce my "barrel" size.
I have never come across such intelligent and informative person on social media as you are! Now I find all these influencers and gym trainers zero infront of u,, you are just awesome
Sp precise again and on point. How can someone hit "dislike" on this video unless theirs fingers have way too much subcutaneous fat....🤔
alan beauregard 🤣😂🤣😂🤣
They probably wanted him to be like other youtubers and talk like a child and flap their hands like idiots.
Dr Sten Ekberg has saved lives as a Buddhist I will affirm he has created immense good Karma! Thank You Dr. Ekberg!!!
Thank you for sharing your knowledge with us sir! I had believed aerobic was basically worthless because it caused hunger increase but your video has made me re-evaluate my belief. I will advise my clients to increase cardio and place HIIT lower on their priorities.
Thank u Dr. Ekberg❣️my husband lost 10kgs in 3 months following your instructions..♥️ Thank you.
Thank you Dr Sten, so educative and simple to follow. I really am grateful for explaining so much to me about nutrition and getting healthier.
I just started an Intermittent fasting 16/8 and using a free App. In two weeks I have lost 4.4 pounds. Now I can feel more confident with doing Aerobics. So many disregard the treadmill and I enjoy my treadmill at home. Thank you for sharing your knowledge. Feeling grateful.
What free app are you using?
You have such a gift as a teacher. This is my second time watching your videos. I learned so much. Subscribed!
LizaLavolta you can do HIIT 2 or 3 times a week, you just need your muscles to recover, normally they take 2 days after each HIIT exercise.
Love u dr sten.....its ramadan ....after offer prayer ,i'll invest next 16 minuts again to understand what you teach, its goes to generations...
I loved loved loved this video. It thoroughly explained the science in such a simple way that now I fully understand what I was already doing but will have make small tweaks to my weightlifting routines; lift heavier with shorter reps. THANK YOU DOC!! ❤️❤️❤️
Thank you for this video. You are clear and easy to understand. So many videos about loosing weight with high cortisol and IR say, “get your hormones balanced…then do blah blah blah”. Actually instructions on what to do when you are working on IR and hormone issues! Thanks again!
So let me get this right ,the more I workout the smarter I will be, awesome thanks Dr. Sten
What a great video! It's amazing how badly we are misinformed. Thank you so much!
For someone who is extremely insulin resistant, a ketogenic diet only took me so far before I hit the wall and the weight loss came to screeching halt. The stubborn belly fat came off fast and easy once I started doing 48 to 72 hr. fast once a week. It gets much easier once you're fat adapted.
I’m hooked on every word and how easily Doctor explains things ! I’m very happy to have come across these posts !
I have watched more than 30 videos of DR. Ekberg the last 3 weeks. I lost more than 3 kg and changed my addiction to carbs to not be hungry all the time and eat only from 12-20. I have just one big complain. Why did I not watch all these videos 20 years ago ;)
Dr, Ekberg, two questions:
1) Does Sparkling Water prepared with lemon and salt breaks the fasting? The brand that I drink is Peñafiel And 2) Does exercise with your own body weigh helps? Ex, push ups, pull ups, squats or even calisthenics.
I don't know if u got answers to your questions yet but as far as i know weight lifting and bodyweight training are kind of same things. So as that guy said in the video, you should do those exercises untill you can do 6-10reps and then try to find a harder way to make the same mosion that you can again do only for 6-10 reps. I might still be completely wrong so don't take my advice as a fact.
All right, it totally makes sense! I’ve seen other videos where they say the same about the reps, but never thought the same about self-weigh. Thanks! I will try it.
I've been working out on resistance machines for 6 months. I toned up a little, but did not lose ANY weight until I began the treadmill for 3 miles, 6 days a week. Now I lose around 2 lbs a week. Now I know why. Yaaaaaay!
Love all of you vidz Doc. Highly informative.
Glad you like them!
People also need to change their thinking on exercise as well! Exercise is about building muscle, endurance, and balance, not about losing fat! Losing fat while exercising is just one of the benefits of exercise, not the sole purpose of it!
Another well presented video, thanks for sharing. I do this 3 days a week 10 rounds of 20 jumping jacks, 20 pushups, 20 squat lunge combo, 20 burpees, 20 4ct flutter kicks...
Thank you Cathal Ó Diubháin. Sounds like you are in good shape.😄
@@drekberg Thanks, I like exercise, I also run a few mountains here in Ireland. not competitively. I run 10 to 30 mile( once or twice a month, while my cousin would run anything up to 200 mile over mountains competitively. He has competed all over Europe. Anyway thanks once again for sharing.
OMG...I stumbled on this video and this guy was so informative. I mean it's like the heavens opened up. I've been dieting all my life, I started the egg fast today and I'm pretty much doing the Rogue version (strict), plus when I'm scrolling through my phone I'll go get on the exercise bike to stay in movement or squats when I stand up. This video has laid out the percentages, the myths, and the trues.....no stone was left unturned in removing belly and body fat. Thank You for hitting it right on the nail in a decent time span.
Beautiful digital presentation, even though I didn't mind the writing board. This may help you compile all your talks in a book... sign me up!
Thank you Ludwig Khoury. There is probably a book and/or some courses in the future.
Thanks Dr. Ekberg!!! All your videos are so informative and clear. Helps me understand my physiology.
Dr Ekberg
I would like a video about skinny-fat body
Thank you
And how get rid of pear shape in the booty. Lol
Skinny fat is just too much visceral fat in your abdomen. Same insulin resistance solutions apply here
Me doing 3 days 15-20mins HIIT and 2 days lifting..but before them i will walk for 30mins on threadmill..walking will be my routine before any other workout.. spend about an hour in the gym.. so far good progress..yes and diet is number 1 to change first..
Hi Dr Ekberg, thanks for this video. I have lost a lot of belly fat in my weight loss journey and hardly did core workout (i hate it). Besides walking, can you share some examples of aerobic exercises? Thanks once again for this informative video!
Its really refreshing having a calm person sharing experience who isn't on a loud narcissistic crass trip to get laid. Some seem to miss that zen factor and approachability. I recommend Athlene x He lives health very seriously and doesn't need that grating ego some have.
I highly recommend the 5 Tibetan rites.
Outstanding explanation...this man is the real deal (a U.S. Recon Marine vet. and certified personal trainer).
Thank You for breaking it down! there no easy fix; you have to do the work I too on a weight loss journey I have belly fat I already do walking and aerobic exercise. I subbed you so THANK YOU!
Thank you Kimberly Goff. Welcome to the tribe of Health Champions.😄
Fantastic speaker. Clear and concise. And therefore very convincing. Thank you.
As usual a very informative video.Thanks Doc.
Thank you Norman Fl. I really appreciate your feedback and so glad that you liked it.
At 67 and 7% body fat I don't do any aerobic exercise, I do functional training mostly involving weights, and yes I have a very well defined 6 pack and no crunches, crunches do not strength the core, you need rotation anti rotation, flexion( crunches) anti flexion, and I use No Machines ....
I feel lucky to have found your channel. Thank you for all this amazing information!!😊
For the very first time I liked to watch a RUclips channel.
This may be the best discussion of exercise I've heard--I mean for people like me who aren't aiming to be Charles Atlas. Thanks!
Thank you Dr Ekberg! I am learning so much about my body and how to lose weight the most effective way and keep it long term. I'm so glad I found your channel!
Very helpful. Thank you Dr E!
You are welcome ⋆ 𝒞𝑒𝓁𝑒𝓈𝓉𝑒 ⋆.