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why 93% of women never lose their belly
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fat over the last decade I've undergone
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many transformations of my own going
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through bulking phases and cutting
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phases to become a natural professional
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bodybuilder and a medical doctor in this
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time I've coached men and women and I
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know exactly what it is that has stopped
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them and most people from reaching their
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goals I've made this video before but I
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wanted to make one more highlighting the
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issues that the ladies are facing so
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recently my mom and my mother-in-law
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have been inspired to lose weight and I
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had to explain to them these things so
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that they can be able to lose the weight
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and my mother-in-law more recently
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dropped 20 lbs making these simple
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adjustments this is so common we fix
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these things with Sandra Shannon hiy
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Kimberly Dr Ruth losing her baby weight
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a video for the ladies but guys a lot of
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you this will apply to you as well so
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you can also be able to educate your
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wife your daughter or any ladies in your
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life about the information I'm about to
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share with you let's kick it off number
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one is that they don't understand their
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body when they're going through their
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mental cycle or if you're going through
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menopause now I think it's important we
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understand what these two terms are the
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term menstral comes from the Latin word
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of month reflecting the approximately 28
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day cycle that women experience from
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puberty until menopause throughout the
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cycle the body under goes hormonal
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changes aimed at preparing the body for
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possible pregnancy these changes include
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maturation of the egg its release and
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the preparation of the uterine wall to
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potentially host the fertilized egg the
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uterine wall thickens gearing up to
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nourish the embryo if the pregnancy
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doesn't occur the uterine W is shed and
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it's commonly known as menstration or
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your period so day one of your menstrual
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cycle is marked by the start of your
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period which typically lasts between 3
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to 5 days the rest of the 28-day cycle
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is split into two main phases the
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folicular phase and the ludal phase the
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folicular phase covers roughly the first
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half of the cycle up until ovulation
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which is on day 14 when an egg is
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released into the ovaries the second
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half of the cycle is the ludal phase
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while there are many hormones at play
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we'll focus primarily on two hormones
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today estrogen and progesterone in the
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early part of the follicular phase both
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estrogen and progesterone are at low
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levels as we move into the late
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follicular phase estrogen level rises
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sharply peaking right before ovulation
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then declining Rising again mid ludal
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phase and before dropping dramatically
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as they approach the next period
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progesterone on the other hand remains
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low during the follicular phase but
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begins to increase significantly after
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ovulation peaking in the early lulio
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phase and then declining to sink again
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with estrogen so you may be asking why
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does this matter focusing on dieting and
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fitness well these hormones have a
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significant influence in your appetite
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and in your food cravings and
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understanding these patterns can help
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you manage your diet so much better and
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your exercising routines more
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effectively menopause is the natural
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biological process that marks the end of
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the woman's menstrual cycles it's
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officially diagnosed after a woman has
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gone 12 consecutive months without
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minrating this transition typically
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occurs between the ages of 45 and 55 and
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it can vary widely Sometimes women can
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start experiencing menopausal symptoms
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as early as 35 this is also important to
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knowe because with the stop in menual
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Cycles there is a change in your
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hormonal profile and how that can affect
00:03:27
your body and we'll talk more about the
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details as we go through through this
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video but let me know if you guys want
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to see a video where I'm talking
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specifically about how to diet and how
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to train according to your menstrual
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cycle and through menopause so something
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I see all the time women think that
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they've lost their progress going
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through their period but studies say and
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show that it's normal for your weight to
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go up while losing weight during your
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cycle the study aimed to investigate
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changes in the body and the composition
00:03:54
during the menstrual cycle in 42 women
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and the results showed a statistical
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significant increase in the body's
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weight during the menstration period
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compared to the first week of the cycle
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primarily due to extra cellular water
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retention no other significant changes
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in body composition were observed
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suggesting that the mro cycle
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fluctuations May primarily affect the
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body weight rather than the composition
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these findings highlight the importance
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of considering the menstrual cycle
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phases when interpreting fluctuations in
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your weight and the composition in women
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it's very common I see females get
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discour encouraged or give up in their
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journey to a better composition
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depending on where they are in their
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cycle they'll be able to see results and
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then they'll see this Rising weight even
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though they've stuck to the plan and
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that sometimes can be a slap in the face
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my general recommendation is first it's
00:04:44
important to track your cycle and there
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are many apps for this and better
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understand how your body behaves during
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the follicular phase and the ludal phase
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secondly when starting your
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transformation give yourself four weeks
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before making a final judgment and just
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stick to it setting these expectations
00:05:01
can be very healthy for your physique
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Journey also use other tools just
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besides the weight scale because the
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weight scale can be very misleading
00:05:08
compare photos from Week 1 to week three
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and also use a body tape measurement
00:05:14
tool when you're assessing your progress
00:05:17
you may see that your weight starts to
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creep up but at the same time you're
00:05:21
seeing that you're decreasing inches in
00:05:23
your waist the second thing I see is not
00:05:25
knowing how to manage your exercise
00:05:28
during the cycle different phases es of
00:05:30
your menstrual cycle due to the
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fluctuation of the hormones can affect
00:05:33
your metabolism and recovery from
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exercise particularly for women
00:05:37
participating in endurance activities
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understanding the rise and fall of
00:05:42
hormones during the menstrual cycle can
00:05:44
allow women to adapt exercise routines
00:05:46
and nutrition and optimize their chances
00:05:49
of succeeding with any training or
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Weight Loss plan that they might have so
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starting the week after heavy bleeding
00:05:56
can be the ideal time to start your
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program your appetite will be that its
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lowest according to your home runs and
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ladies usually feel their strongest I
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have to say that all women are different
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and they can react differently due to
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their hormone so take this information
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into account and compare against how you
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feel I see this stopping so many females
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in their dieting because they'll start
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their diet during the ludal phase where
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they may feel hungrier and have more
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cravings and they're not feeling 100% in
00:06:22
the gym and this can also be
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discouraging at the very beginning of
00:06:25
the diet now yes you can start your
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journey here but I've experienced when
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women understand what's going on with
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their body they're kinder to their
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process and they'll rather use this
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information to their benefit maybe start
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on higher calories during this period
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and lower your training volume and this
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will be so much better for you overall
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and again this will stop women from
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losing their belly fat because the lack
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of this information and education before
00:06:49
I move into the next point this is the
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first video that I've made for the
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ladies I definitely believe there's so
00:06:54
much more information to share let me
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know by leaving the video with a gentle
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thumbs up if you guys would like more of
00:07:00
this kind of content and comment it in
00:07:02
the comment section down below what
00:07:03
would you like to see from me should we
00:07:05
do a video highlighting the menstrual
00:07:07
cycle and how that affects your body
00:07:09
during dieting and training if so I'll
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do that one for you guys next but let's
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move on into the next Point number three
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if you're on contraceptive pills it can
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cause water retention giving you this
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feeling of gaining fat and not seeing
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any results progestins can stimulate
00:07:24
your appetite and estrogen can cause you
00:07:26
to retain water if your contraception
00:07:29
has a a high dose of progestin or
00:07:31
estrogen you may be more likely to see
00:07:33
change in your weight that swollen
00:07:35
feeling happens because of the estrogen
00:07:37
it also affects the way your body
00:07:39
metabolizes water by influencing the
00:07:41
production of certain proteins in the
00:07:43
kidneys the end result is the body
00:07:45
retains more fluid than it usually would
00:07:48
this then seeps into your fat cells
00:07:49
causing them to swell up because women
00:07:51
tend to store more fat in their breast
00:07:53
hips and thighs and these are the areas
00:07:55
that will expand the most this also
00:07:57
happens on a smaller scale and women who
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aren't on the pill during the week or
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just before their period but this is
00:08:04
exaggerated on contraceptive pills
00:08:07
because synthetically estrogen is 6 to
00:08:10
10 times more potent than the natural
00:08:12
kind and because it's taken nearly every
00:08:14
day which means the level of both
00:08:16
hormones are more consistent number four
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it's the effects of menopause on weight
00:08:21
loss during menopause women go through a
00:08:23
lot of hormonal changes and it might be
00:08:25
with having trouble sleeping which can
00:08:28
make you gain weight women will
00:08:30
typically feel more anxious they might
00:08:32
have more Cravings towards sweets or
00:08:34
carbs and this will typically boost
00:08:37
their mood after menopause women have
00:08:39
lower testosterone levels which means
00:08:41
they'll lose muscle mass and also burn
00:08:43
fewer calories weight gain often
00:08:45
continues at a rate of 1.5 lbs each year
00:08:49
best case scenario as a woman goes
00:08:51
through her 50s and losing some degree
00:08:53
of muscle post menopausal women need to
00:08:56
have a comprehensive program in order to
00:08:58
lose weight but not just cutting out
00:08:59
Foods ladies I highly recommend visiting
00:09:03
your endocrinologist or your gy and ask
00:09:06
them to pull your Bloods this is exactly
00:09:08
what happened to my mom and my
00:09:09
mother-in-law what can happen is that
00:09:11
hormone replacement therapy HRT is
00:09:14
recommended to bring your hormones back
00:09:15
to normal levels restore your sleep so
00:09:18
you can easily have the weight come off
00:09:20
and for you to feel better again this is
00:09:22
an oversimplification but we see this
00:09:25
all the time with our clients and I want
00:09:27
to be able to say if you're a lady and
00:09:28
you've been struggling with your weight
00:09:30
the weight has been coming up and no
00:09:32
matter what you do no matter what
00:09:34
training plan you follow the weight
00:09:35
isn't falling off I highly recommend to
00:09:38
book in Nicole to be able to work with
00:09:40
us the ladies we work with are typically
00:09:42
35 years of age and older who are maybe
00:09:45
dealing with early symptoms of menopause
00:09:47
and they finally want to release their
00:09:48
weight improve their brain fog improve
00:09:51
their sleep and we'll be able to guide
00:09:53
you through this step by step using what
00:09:56
I call my DNA sequence we help men and
00:09:59
women be able to release their weight
00:10:01
and to be in better shape if that is you
00:10:04
go into the description of this video
00:10:06
and fill out the application to work
00:10:07
with myself and my team of doctors we
00:10:10
are a premium product but we do
00:10:13
guarantee the result but let's move on
00:10:15
into the fifth thing that's stopping
00:10:17
women from losing their belly fat and
00:10:19
for men too it's severely undereating or
00:10:22
crash dieting eating below 1,200
00:10:25
calories many women make the mistake of
00:10:28
drastically cutting their Cal calories
00:10:29
by 700 to 800 calories in the hopes of
00:10:32
quick weight loss but this will backfire
00:10:36
eating below 1,200 calories doesn't help
00:10:39
because your bodies adapt to the cut and
00:10:42
slow down your metabolism making weight
00:10:44
loss harder in women this can also lead
00:10:47
to hormonal imbalances and cycle
00:10:49
irregularities and that can affect your
00:10:51
mood and your health and further let
00:10:54
alone increase the risk of nutrient
00:10:56
deficiencies extreme calorie reduction
00:10:58
is also associated with regaining the
00:11:00
weight loss soon after because it's just
00:11:03
simply not sustainable six following the
00:11:06
wrong macro ratio and undereating
00:11:08
protein the reason we need to calculate
00:11:10
the macros for ladies is that when we're
00:11:12
aiming for weight loss we need to
00:11:14
prioritize just not shedding fat but
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also preserving muscle mass when cutting
00:11:19
calories a lot of women focus on eating
00:11:21
salads thinking this will lead to weight
00:11:23
loss but it's low in calories whereas
00:11:25
the right approach is to load up on
00:11:27
protein because protein isn't just for
00:11:29
bodybuilders it's a common misconception
00:11:31
protein is the most important macro when
00:11:34
it comes to losing weight it often is
00:11:36
called the building blocks for your body
00:11:38
and therefore may explain why you're
00:11:41
seeing this decrease in weight but also
00:11:44
in muscle mass when you're in a chloric
00:11:46
deficit and you're eating for your
00:11:47
calories in General your body sometimes
00:11:49
runs out of carbs to utilize as a source
00:11:51
of energy and the second quickest Source
00:11:54
after carbs is protein this means that
00:11:56
when you're on a diet your body
00:11:58
sometimes uses your muscle fibers for
00:12:00
energy so if you're not eating enough
00:12:02
protein to replace this in the diet
00:12:04
you'll end up losing some of your muscle
00:12:06
tissue here's the typical scenario on a
00:12:08
low protein diet you're excited you've
00:12:11
lost 3 pounds per week but in reality
00:12:13
most of that is lost as muscle mass and
00:12:16
you even have a higher body fat
00:12:18
percentage now cuz you have less muscle
00:12:20
because Fat's still there this will also
00:12:22
make the further weight loss harder
00:12:24
because losing muscle means that you're
00:12:26
also slowing down your metabolism
00:12:28
addition Al protein is more satiating
00:12:31
than carbs and fats you'll feel Fuller
00:12:33
eating it so it will help you stay
00:12:35
Fuller for longer so it also will help
00:12:37
you stay consistent and stay on track
00:12:40
and lastly your body burns more calories
00:12:43
digesting protein compared to carbs and
00:12:45
fats so ladies make sure that you're
00:12:47
hitting your protein intake I sometimes
00:12:49
go 1 gram per pound of body weight so
00:12:52
you have you're 150 lbs eat 150 g and I
00:12:55
don't change that the next thing I see
00:12:57
is wrong expectations and focus women
00:13:00
they'll often compare themselves to men
00:13:02
and they'll expect to lose the same
00:13:04
weight at the same rate as men and when
00:13:06
they don't see this they get very
00:13:08
discouraged and the truth is that women
00:13:11
don't have as much muscle mass or as
00:13:13
much testosterone as men so take this
00:13:15
into consideration it will be slower for
00:13:18
you but you'll get there women also have
00:13:20
much lower testosterone levels and hence
00:13:22
lower muscle mass men have higher
00:13:24
testost levels than women so men
00:13:26
inherently tend to have more sceletal
00:13:28
muscle tissues than women due to the
00:13:30
elevated levels of testosterone so their
00:13:33
bodies tend to consume more energy just
00:13:35
from existing also women have lower
00:13:38
muscle mass and a lower metabolic rate
00:13:40
on average and women carry about 10%
00:13:42
more body fat than men which of course
00:13:45
is driven by hormones women have more
00:13:47
fat per pound on body mass than men
00:13:49
assuming all the hormones and Physiology
00:13:51
is the same additionally women generally
00:13:54
burn fewer calories than men because
00:13:56
they have a lower metabolic rate this
00:13:58
means their bodies need less energy for
00:14:00
basic functions like breathing and
00:14:02
thinking the extra calories that they
00:14:04
consume is often stored as fat so
00:14:06
there's a study that was released right
00:14:08
1 154 women 720 men more men than women
00:14:13
lost weight after a low energy diet with
00:14:15
men experiencing a 16% greater weight
00:14:19
loss moreover women typically have more
00:14:21
body fat compared to men men tend to
00:14:23
have more muscle which burns more
00:14:25
calories than fat even when they're not
00:14:27
doing anything these these are the two
00:14:29
factors that affect this is your
00:14:31
hormones and your basal metabolic rate
00:14:34
it lies at the root of an often easier
00:14:36
route for men to lose weight the ninth
00:14:38
thing that I see with a lot of ladies is
00:14:41
not being patient enough it's too common
00:14:43
for ladies to expect rapid results and
00:14:46
men as well and get discouraged when
00:14:48
they don't see instant results after 1
00:14:50
month this basically is a setup for
00:14:52
failure because a true healthy weight
00:14:55
loss is more of a long game it's not a
00:14:57
Sprint at all it requires persistance
00:15:00
and most importantly for you to be
00:15:01
patient so people set goals like losing
00:15:04
10 pounds and getting abs in a month and
00:15:06
they start their Journey they start
00:15:07
starving themselves and doing too much
00:15:09
cardio and try to achieve this goal in a
00:15:12
short span of time and it doesn't happen
00:15:14
from my experience with my clients this
00:15:17
kind of approach is often followed by a
00:15:19
rebound to old and unhealthy habits the
00:15:22
reality is belly fat is more stubborn
00:15:24
than the other part in the body is
00:15:26
usually the last part to go so losing
00:15:28
using this fat sustainably involves an
00:15:31
integrated approach of a balanced diet
00:15:33
consistent exercise and a lifestyle
00:15:35
change and most importantly it requires
00:15:38
your time and patience so when you set
00:15:40
yourself a weight loss goal remember
00:15:42
that rapid belly fat loss is not only
00:15:44
unrealistic but it's also often
00:15:46
unhealthy the key to sustainable success
00:15:48
is setting up expectations and making
00:15:50
them realistic stick to the plan stick
00:15:53
to the regiment and give your body time
00:15:56
to make real lasting changes the 10th
00:15:59
thing I see with a lot of ladies that
00:16:00
sto them from getting results is
00:16:03
overdoing cardio cardio does it help you
00:16:05
to lose weight yes but you're probably
00:16:08
doing it wrong think of cardio like
00:16:09
Watering your plants if you water your
00:16:12
garden excessively it's going to not
00:16:14
result in Faster growth you might end up
00:16:16
even drowning the plants similarly when
00:16:18
you engage in excessive cardio you're
00:16:20
overwatering the body too much cardio
00:16:22
can put you under chronic stress and
00:16:25
inflammation the stress response can
00:16:27
trigger the release of cortisol the
00:16:28
stress hormone which inhibits fat loss
00:16:31
and can even promote fat storage
00:16:33
particularly around the belly many women
00:16:36
start very aggressively 4 to 5 hours of
00:16:38
cardio per week and lead to this
00:16:40
accumulation of stress and chronic
00:16:42
inflammation in their bodies the
00:16:44
physical activity guidelines for
00:16:45
Americans recommends 150 to 300 moderate
00:16:49
intensity minutes or 75 to 150 vigorous
00:16:53
intensity minutes per week additionally
00:16:55
researchers studied how much energy
00:16:58
people use up when they exercise it's
00:17:00
different they found that when you first
00:17:02
start exercising you burn more calories
00:17:04
but as you keep going your body gets
00:17:06
used to it and start saving energy so
00:17:09
even if you exercise a lot you might not
00:17:11
burn as many calories as you'd expect
00:17:13
after a while this shows that during a
00:17:16
lot of cardio might not be the best way
00:17:17
to lose weight our bodies get used to
00:17:20
higher activity levels like a car that
00:17:22
uses less fuel on a long trip so the
00:17:24
more you work out the more your body
00:17:26
tries to save energy without realizing
00:17:28
it so my recommendation here is again
00:17:31
have a strategy and have a stepwise
00:17:33
strategy when you're going through this
00:17:35
entire process and the final thing and
00:17:38
this is a bonus 11 is not weight
00:17:40
training ladies I want you to stop
00:17:42
focusing on the skill so much and focus
00:17:44
on your body and what it's made for I
00:17:47
want you to get strong when you lift
00:17:49
heavy you will not become a guy
00:17:51
weightlifting does not make you bulky it
00:17:53
only makes your fat loss Journey easier
00:17:56
the main hormone involved in building
00:17:58
muscle mass and I want you guys to
00:18:00
listen to me it's testosterone and women
00:18:03
have around 10% the amount that men have
00:18:06
10% most men work very hard to gain
00:18:10
serious muscle mass ask me I look like
00:18:12
this I'm not even that impressive to
00:18:13
some and I've been working off for 10
00:18:15
years so weightlifting making you bulky
00:18:18
is a myth you need to do resistance
00:18:20
training and training hard with good
00:18:22
form to build muscle and sustain that
00:18:25
fat when you lose it cardio loone is not
00:18:27
the right answer cutting food alone is
00:18:29
not the right answer but you need these
00:18:31
two to go together to build muscle to
00:18:34
opt for sustainable weight loss and
00:18:36
potentially maintain this weight off
00:18:37
forever you're going to need this as you
00:18:40
reach the end of your menstrual cycles
00:18:43
and you're into menopause if you want to
00:18:45
prevent osteoporosis muscle tissue is
00:18:48
very metabolically active meaning it
00:18:49
requires consistent calories to keep it
00:18:51
alive and functioning so the more muscle
00:18:53
you have the more calories you burn
00:18:55
throughout the day even at rest this
00:18:58
will be good for you the American
00:18:59
College of Sports and Medicine
00:19:01
recommends that adults perform
00:19:02
resistance training such as
00:19:04
weightlifting two to three times per
00:19:07
week and I personally consider that at
00:19:09
minimum here's an interesting fact one
00:19:12
pound of muscle Burns around 6 to 7
00:19:14
calories per day just one pound while
00:19:16
one pound of fat only Burns 2 calories a
00:19:19
day so boosting your lean muscle mass
00:19:21
through resistance body weight exercise
00:19:23
can increase your body caloric burn and
00:19:25
your overall metabolism this also
00:19:27
reduces your risk of osteoporosis in
00:19:30
women experiencing menopause the
00:19:32
benefits of resistance training is
00:19:33
endless a study found that strength
00:19:34
training led to positive shifts in
00:19:36
attitudes about weight fitness and
00:19:39
health among middle-aged women these are
00:19:41
the 11 things that I see stopping women
00:19:44
from losing their belly fat they're
00:19:46
missing a lot of pieces the information
00:19:49
about the body in their cycle the
00:19:51
information about how they should be
00:19:52
eating and how should they should be
00:19:54
training this is my first video
00:19:56
specifically for women if you guys want
00:19:58
more of this kind of content where I go
00:20:00
into the nitty-gritty and I can build a
00:20:02
good foundation for you guys leave the
00:20:03
video with a gentle thumbs up and
00:20:05
comment down below but I'll leave the
00:20:06
video there I'll see you guys in the
00:20:08
next one cheers
