How To Lose Belly Fat In 1 Week (No Bullsh*t Guide)

0:00 So, if you're struggling to lose belly fat and you want to get rid of your big ass stomach, by the end of the video, you will know how to lose belly fat, stubborn lower back fat. Literally, in one week, you will start to see the difference. The clients that come to me, they specifically come to me for this exact problem. And not only do I turn their belly fat into a flat stomach, but I literally take their big ass stomach and turn it into a six-pack of abs, bro. over and over and over again. I've done it right. This is a picture of my client Gio. This is Noe. This is Santiago. This is Michael. This is Edwin. Right? And the whole bunch of other guys that I'm not going to bore you on here showing you them, right? But for those of you that do not know me, my name is South

0:45 Pancho. I've been in fitness for 10 years, okay? And I am an online coach who specifically helps guys with fixing their big ass stomachs and I get them to turn it into a six-pack of abs. Now, if you implement the five things that I will talk about in this video, I guarantee that you're going to come back to this video and you're going to thank me. Okay? So, without further ado, let's get into it. Point number one, you want to be in a calorie deficit. Okay? Stop listening to all this about, oh, don't eat after six or intermittent fast. Bro, calorie deficit. I don't care what time of day you eat. It doesn't matter. Just make sure that you are in a calorie deficit. How do you do that? You take your body weight, you multiply that by 11. Okay? So, once you have that number, you're going to go to the app store, and you're going to

1:31 download either Lose It app or My Fitness Pal app. Either one of those two. And once you make a profile, you're going to select your daily calorie goal as whatever number you got when you took your body weight and you multiplied it by 11, right? And then the macro breakdown that you're going to want to do is 45% carbs, 35% protein, and 20% fats. Okay? And you're going to want to make sure that you're tracking everything that you eat to stay within the calorie deficit and to stay within those macro distributions. Okay? If this sounds too complicated for you, bro, I made a full 1h hour in-depth tutorial guide on how to do this exactly, and I'm going to post that video in the comment section below. Also, if you want my help

2:18 and you want to potentially work with me, you could also book a link in the description below. Now, point number two, you have to cut out processed carbs, processed sugars, and refined carbs. Okay, here's the problem. Your stomach fat has accumulated fat, it has visceral fat, and it has inflammation. Okay? So, the way that I get rid of my clients big ass stomachs is I attack these three things. Most people, they'll tell you all you got to do is just if it fits your macros and just track your calories and you'll be good. Yeah, you'll get decent results, but if you completely want to turn that fat ass stomach into abs, you're going to need to cut out the refined carbs and cut out the processed sugars because those things cause inflammation in the

3:04 gut and they cause the accumulation of visceral fat, right? That bloated, protruded look of the stomach, that's completely due to inflammation. Not only fat, but visceral fat as well. And if you keep eating these kinds of foods in your diet, the junk foods, the processed foods, right, your inflammation in the intestine and the visceral fat is not going to completely go away. So even though you might lose fat and lose weight, you're still going to be left with the stomach if you do not remove these foods from your diet, okay? You're going to want to stick to mainly whole foods, single ingredient foods. Also, people who have sensitivities to dairy and gluten should not be eating dairy or gluten whatsoever because that also causes inflammation in your stomach. So,

3:52 not only do we want to attack the accumulated fat by losing overall fat with the calorie deficit, we also want to address the visceral fat and the inflammation by cutting out the processed carbs, processed sugars, refined sugars, and junk foods, which is going to help start decrease the size of our stomach over time. Okay. Point number three, you're going to want to add muscle to your frame. And guys, this is very important. This is super important. You see, in order to redistribute the body composition that you currently have, you need to start adding muscle. Okay? You need to start adding muscle, which is not only going to redistribute the fat that you have across your body, but it's also going to accelerate your metabolism. It's going to allow you to get leaner because the

4:37 more muscle that you have, the more fat that you will burn, right? And and eventually it's going to end up looking good, right? Because at the end of the day, why would you want to cut down a bunch of weight and lose muscle in the process, right? We want to have a chiseled six-pack midsection. And the only way that you can do that properly is by building muscle as you start decreasing fat by focusing on weightlifting in the gym. All right, how do you do that? All right. You're going to want to go to the gym at least 4 days a week. Okay? 4 days a week, 6 days a week. And you're going to want to lift within the 6 to 10, 10 to 15 rep range. Okay? There's a lot of videos on training, on workouts. You can download workout plans at bodybuilding.com. Just make sure that you're focusing on weightlifting because you are going to want to add muscle to your frame to help

5:23 you burn more fat, get leaner, accelerate your metabolism, and then redistribute the fat your body composition that you currently have because your body fat percentage is too high. And the only way to actually get a six-pack from having a big ass stomach is not only to drop weight and drop fat, but also add muscle. So, it aids in bringing your body fat lower and lower. Okay. The fourth thing that you're going to want to do, and this is going to be very important, is cardio. All right, I like low impact cardio, which means that your heart rate is around 130 to 140 beats per minute. This is what's called the fat burning zone, which means that you're going to primarily be using fats as fuel. Okay? So whether that's walking, I typically like to start people off with 20 minutes of walking,

6:09 right? 20 minutes of walking. This is going to help you not only burn fat, but also digest your food. Okay? In order to actually turn a big ass stomach into a six-pack, you need to have good digestion. Your gut health needs to be good. You can have inflammation. So, the cardio not only is going to help us burn more fat. It's also going to help us digest all the whole foods that we are eating, which is going to allow the inflammation to start coming down and down. As your inflammation decreases, as your digestion improves, as your body fat drops, as your belly fat starts to drop, all these things start coming together as you start to build more muscle and it starts to create a chiseled midsection over time. And you will see the difference week to week. Okay. Now, the fifth and final thing that you must do is you must stop

6:57 drinking alcohol or beer. Okay. Again, visceral fat is actually caused by beer and alcohol. If you did not know that, look it up. Right? Not only is it caused by excess sugars, sugar consumption, it's also caused by excess alcohol consumption. So, what happens is the liver is responsible for oxidizing fat in the body. Right? When we burn fat, the liver is responsible for actually burning fat, for metabolizing that fat, for getting rid of the fat. But when your liver health sucks because you're drinking alcohol, what do you think is happening? You're negatively impacting your ability to actually oxidize and burn fat. And over time, drinking alcohol leads to an

7:42 increased growth of visceral fat, which is part of the reason that you have a big ass stomach. Right? So, these are literally the five things, the five main core things that I do with my clients to attack not only the accumulated fat, but the visceral fat and the inflammation in the stomach. And if you literally stick to this over time, you're going to see that your stomach is going to start getting flatter and flatter and flatter week to week. Okay? If you just count your calories or just count your macros and you don't do the rest of these things, bro, you're going to see a decent decent result, but you're not going to see those kind of results that you see with my clients with the before and afters. All right? And if you're interested in getting help so I can coach you from your big ass stomach to a six-pack of abs to getting lean, just hit the link in the description. But

8:29 just make sure that you're serious and committed, right? Because I only like to work with serious people, bro. I don't like to work with people that like to waste time. So, if you're serious about making a change, you want to make a transformation, you want to get rid of your belly fat, just hit the link in the description, book a call, and we'll see how I can help you, bro. Right? But other than that, bro, that was the video. Hit the like button, comment, please. That helps out the channel. Talk if you want because that also helps out the channel. Subscribe for more fitness information. South Punch checking out. Peace.