fat lose

hello to all you athletes out there

welcome to this loose belly fat in seven

days challenge by curefit this is

tiffany here and i will guide you

through this workout

i have eight workout movements for you

to help you burn that stubborn belly fat

today's workout is a seven day challenge

to lose belly fat all you gotta do is

join in with me in this workout where i

will be performing these eight movements

that have been specially hand picked

which will start working on that belly

fat as this is a seven day challenge i

want you to come back and work out with

me for the next seven days after you do

this challenge for the next seven days

follow the right nutrition and trust me

you will surely see some real changes in

your body so let us begin this loose

belly fat in seven days challenge the

first movement that we have the good old

jumping jack so what you're gonna do for

this you're gonna jump out hands up

overhead and jump back in want to scale

it down step out and then repeat on the

other side let's do this for 45 seconds

in three two and one

stay light on your feet

keep those knees soft make sure you're

getting a big movement arms all the way

overhead

jump out and in

full body conditioning happening right

here

let's keep moving

nice work team

stay with me

if you want to scale it down you can

step out and in

that's also an option

getting fit together here

almost there

and we're done in three

two and one nice work the next one we

have we're gonna focus on that

midsection we're gonna do mountain

climbers so for this you're gonna get

down in position

in that high plank palms directly under

your shoulders entire body in one line

you're gonna get your knee towards your

chest and jump and alternate like it's a

little hop all right so you're gonna run

in place like that

we're gonna do this for 45 seconds you

want to scale it down

just step and take it slow let's go in

three two and one

steady pace here you want to sustain for

the entire 45 seconds

make sure you're not lifting your hips

up

bring your knees towards your chest

keep breathing

you want to up the intensity you can

move a little faster

if you want to take it easy you can move

a little slower completely up to you

pick your face and just keep moving

almost there hang in there

keep breathing

do it with a big smile we're done in

three

two

and one

excellent we're gonna stay down join me

here for the elbow plank so what we're

gonna do

your elbows here

directly under your shoulders

and you're gonna step out onto your toes

entire body in one line squeeze those

abs and hold here for 45 seconds you

want to make it a little easier

on that high plank

and just hold yeah

down into that elbow plank

let's get started in three

two one

keep your palms away from each other

pressed onto the ground makes it a

little more challenging

you know sucking that belly in abs tight

entire body in one line

try not to move your hips up

or too low

just in line with the rest of the body

breathe in and out

hold it here

gotta do that hard work to see those

great results right

almost there hang in there we're done in

three two

one

that's great work till now three

exercises done we're gonna move on to

the fourth the flutter kicks so for this

you're gonna sit back get your feet out

in front of you and you're just gonna

alternate up and down if you wanna make

it a little harder get your hands off

you can clasp them in front

and do the same thing 45 seconds of hard

work here it's gonna be a little tough

but we're gonna get through this

together let's go in three two and one

gonna keep your torso upright

at an angle try not to hunch over

shoulders back

neck neutral

and you're just gonna stay here

and keep going with those flatter kicks

want to get that additional support

hands next to your hips

and keep moving

nice breaths here don't forget about the

breathing

core on fire

i feel it too

almost there

hang in there

nice work

and we're done in three

two

one excellent work we're gonna stand up

for the next one the fifth movement high

knees so what we're gonna do get your

knee up towards your chest hop alternate

and we're gonna move a little faster

stay on your toes and if you wanna scale

it down a little bit you can do the high

knee much avoid the hop let's get

started in three two and one

swing those arms to get extra momentum

you can start off slow and then pick up

the pace to increase the intensity and

you remember the scale down option you

can just march in place

come on let's keep moving

nice and easy stay on your toes

bring the knees up nice and high towards

your chest stand up tall

swing those arms

you're doing a fabulous job so far keep

moving

we're done in five

four

three

two and one

excellent

russian twist up next gonna get rid of

those obliques of the love handles let's

get started we're gonna sit down for

this one

and if you want to scale it down you're

gonna keep your heels on the ground

torso up nice and tall

move from one side to the other side and

keep twisting want to scale it up make

it a little harder

heels off the ground try and stay

balanced here

and do the same thing let's go for 45

seconds

in three two and one

your torso still keeps facing forward

you're just twisting

and moving as fast as you can

again here

you wanna up the intensity keep moving

faster i'm going to scale it back a

little bit

heels down

and keep repeating the same thing you're

going to feel this in the side

of your

abdomen

come on don't give up

stay strong

gotta work hard for those good results

almost there

and we're done in five

four

three

two

and one

excellent stuff

all right the next one the seventh

movement we're gonna stay down for this

one it's the leg duck in so you're gonna

get your legs out bring your knees

towards your chest and push back out

yeah if you want to scale it down hands

next to your hips scale it up hands off

and you're gonna repeat the same thing

let's get started 45 seconds in three

two and one

breathe out

when you extend your legs

nice and easy

keep moving

i know it's a little tough if you want

to scale it down further drop down

and repeat the same

still gonna work towards getting those

results

we're all in this together

keep moving

almost there

in three two

and one

all right i'm gonna get up

you guys have done a fabulous job so far

a little breathless after that intense

belly burn workout but that's all right

before we move into the last movement i

invite you onto the cure fit app to try

out cure fit live

here you can work out with more trainers

like me who are going to guide you into

a stronger and leaner version of

yourself and towards those fitness goals

of yours so if you download the app

through the link in the description or

the first comment below you will get

free access for 14 days the last

movement that we have is the bicycle

crunches again it's going to target your

entire abdomen and those obliques the

love handles as well so for this we're

going to get down on the ground join me

here

and

lie back

opposite knee to elbow and repeat on the

same repeat the same on the other side

extend that other leg let's go in three

two and one

the last 45 seconds here

you can do this

come on

keep breathing out when you feel those

abs contracting

when you're bringing your knee and elbow

close

as together as you're comfortable

you can even slow it down a little bit

completely up to you but just keep

moving

almost at the finish line

do it with a big smile

come on

and we're done in three

two

one

that was pretty intense

but we are done i'm sure you absolutely

smashed it guys remember that this is a

seven day challenge to lose your belly

fat and all i want to tell you is that

you gotta come back watch this artical

work out with me again over the next

seven days yeah after you do this

challenge follow the right nutrition as

well trust me you're surely gonna see

some real changes in your body for those

of you who are just starting off your

fitness journey let me tell you things

happen over time and not overnight so be

patient with yourself at the end of this

week you're gonna surely notice a

stronger core and definitely feel fitter

along with the right workout it's

important to supplement with the right

diet

avoid foods that contain trans fats and

sugary foods as well get plenty of

restful sleep and hydrate well and

you'll be well on your way to hit your

goals you can repeat this challenge

multiple times keep coming back and

working out with me till you feel that

you can achieve your goals stay tuned to

our curefit youtube channel like this

artical share it across with your friends

and family save the artical either in

watch later or create a new personal

playlist subscribe to curefit's youtube

channel if you haven't already and hit

the bell icon to never miss a workout

artical from us cheers see you soon take

care

Hello! It seems like you've provided a transcript of a workout artical for losing belly fat in seven days. While I can't physically guide you through the workout, I can provide you with information and tips on how to effectively lose belly fat. Losing belly fat requires a combination of regular exercise, a healthy diet, and lifestyle changes. Here are some general tips to help you along your fitness journey:

Engage in cardiovascular exercises: Activities like running, jogging, cycling, swimming, or brisk walking can help burn calories and reduce overall body fat, including belly fat.

Include strength training: Incorporate resistance exercises like weightlifting or bodyweight exercises into your routine. Building muscle helps increase your metabolism and burn more calories even at rest.

Focus on core exercises: Along with overall body workouts, include exercises that target your abdominal muscles, such as planks, crunches, Russian twists, and bicycle crunches.

Eat a balanced diet: Consume a diet rich in whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid sugary foods, processed snacks, and excessive intake of refined carbohydrates.

Control portion sizes: Be mindful of your portion sizes and practice portion control to maintain a calorie deficit for weight loss.

Stay hydrated: Drink plenty of water throughout the day to support your body's overall functions and aid in digestion.

Get enough restful sleep: Aim for 7-8 hours of quality sleep each night, as lack of sleep can affect your metabolism and hormone levels, potentially hindering your weight loss efforts.

Manage stress levels: High levels of stress can contribute to weight gain and belly fat. Practice stress-reducing techniques such as meditation, yoga, or engaging in hobbies you enjoy.

Remember, losing belly fat takes time and consistency. It's important to approach your fitness journey with patience and maintain a healthy and sustainable lifestyle in the long run. If you have any specific questions or need further guidance, feel free to ask! It seems like you have shared a transcript or information from a video or article discussing the challenges of losing belly fat and providing advice from experts on how to address it. The experts mentioned in the text include Lay Norton, a scientific researcher and powerlifter, Alan Aragon, a nutrition researcher, Eric Trexler, a natural bodybuilder and scientist, Bill Campbell, an exercise science professor, and Lauren Conlon, a master coach and IFBB bikini pro.

According to the information you provided, there are two types of belly fat: the subcutaneous fat that covers the abs and the visceral fat stored deep within the organs. Losing belly fat can be challenging, but the following steps were suggested by the experts:

Create a caloric deficit: Losing belly fat requires consistently maintaining a caloric deficit, which means consuming fewer calories than you burn.

Modify your diet: Adjust your diet by determining how many calories you need to consume to lose fat and focus on foods you enjoy and look forward to. Include a variety of healthy choices across different food groups, such as high-protein foods, fats, fibrous vegetables, starches, dairy, and fruits.

Prioritize protein intake: Adequate protein intake is crucial for preserving muscle mass and supporting fat loss. Aim for around 0.7 grams of protein per pound of body weight.

Incorporate resistance training: Lifting weights or engaging in resistance training during a fat loss phase can help preserve muscle mass and prevent a "skinny fat" appearance. Resistance training can also reduce muscle loss and prevent fat regain after the diet.

Consider cardiovascular exercise: While not essential for fat loss, cardiovascular exercise can help increase energy expenditure and maintain non-exercise activity thermogenesis, especially during a fat loss phase when calorie intake is reduced.

Additionally, the importance of sleep in relation to fat loss was highlighted. Lack of sleep can lead to overeating, increased body fat storage (especially in the belly region), and greater muscle loss during a diet. Prioritizing adequate sleep (around 7 hours per night) is recommended.

Lastly, the experts emphasized the need for patience, focusing on overall progress rather than just belly fat, and avoiding quick fixes or drastic measures. Consistency and adherence to a well-designed program are crucial for long-term success in losing belly fat.

Please note that the information provided is a summary based on the text you shared, and it's always important to consult with healthcare professionals or certified experts for personalized advice on weight loss and fitness.