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How to lose belly fat in 1 week? Is losing stubborn belly fat 3 times faster even possible? For the next 7 days, I'll be following a science-backed fat loss plan designed to lose belly fat fast. I want to see how my body reacts and if this could be an easy way to achieve weight loss and shred down for the summer.

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Before covering how to lose belly fat in 1 week, let’s first get my baseline measurements. My initial DEXA scan came in at 15.6% body fat. I also used the ultrasound to measure the exact thickness of my upper belly fat, middle belly fat, and the most stubborn area, my lower belly fat. After seven days, we’ll come back and see just how much these measurements have changed.

With this diet, I’m eating just 1,200 calories. It’s extreme, but sticking to it should lead to about 3 lbs of pure fat loss in just a week.

Alberto Nunez, “the go-to man” to get you absolutely shredded in the natural bodybuilding community, terms it the protein-sparing modified diet. He shares that, on this diet, you’re eating nothing much other than protein. And given how extreme this weight loss diet is, Alberto recommends 1.5 to 1.75 g of protein per lb of body weight. For me, that translated to a bare minimum of 250 grams of protein on a budget of just 1200 calories per day. As for protein sources? It's going to be a lot of the leaner animal proteins.

Here’s my daily meal plan to lose belly fat fast. Egg white omelet with celery for breakfast, a post workout Built With Science protein shake, two chicken breasts with light veggies for lunch, more chicken and veg for dinner, and more chicken breasts for desserts.

So, when it comes to weight training, research has shown that it only takes about 1/3rd of the volume to MAINTAIN your existing muscle. This means, rather than doing 3 sets per exercise, I could do just 1 hard set and that should be enough to protect my muscles from being burned off without being too much for my body to recover from. Now, even though I’m not getting all the nutrition I need because of my strict calorie limit, I’m trying to use a few key supplements to fill in the gaps, including a multivitamin, Omega 3s, and some clutch recommendations I got from Alberto: caffeine and protein powder.

3 days in, and I felt great. But Alberto cautioned that my body was probably going to start bugging me soon. True enough, I felt a rapid energy drop going into the second half of the week. As for my food cravings, the longer I went into the diet, the crazier those cravings became.

So when your body experiences a serious drop in calories, it starts to do whatever it can to tell you to eat. Not only can your smell and tase become heightened, but your leptin levels can decrease dramatically. Meaning, not only was my stomach physically feeling empty but even the signals in my body meant to regulate my hunger were starting to go haywire.

Feeling absolutely depleted, I headed back to the lab to get my day 7 results. But before I find out, I already know this isn’t a plan I will be repeating. Trying something so extreme had me feeling exhausted, unmotivated and like I was completely depleted. And when I did get to actually enjoy real food again I actually had to spend the next few days resisting the urge to eat everything in sight.

Diets like this are exactly what cause so many people to yoyo diet and even develop eating disorders. To truly lose belly fat and keep it off, you need patience, consistency, and a sustainable diet that you can stick to for several weeks.

Regardless of what the results show in the scans, do not try to copy what I did in this video. As for my results, my DEXA scan showed that my body fat dropped from 15.6% to 14.7%. It doesn’t sound like much but usually it would take me at least a few weeks of dieting to achieve that.

But what’s interesting is the ultrasound.

Although my upper and middle belly fat didn’t change much since I didn’t have too much to lose there, my lower belly fat, which is the most stubborn area, dropped by over 30%! In fact, the thickness of my lower belly fat dropped by half a cm! Which explains why I noticed my lower abs starting to pop out a little more.

But despite the results, I wanted to get even leaner, so I decided to continue dieting for the next 6 weeks. This time, using a more sustainable approach. My plan is to head back to the lab for 1 more scan to see just how much more belly fat I was able to lose, and then make a video for you guys revealing everything I did to easily lose that fat. So keep an eye out.

What’s the best way to build muscle? Can “bad form” help you build muscle fast? We all know that guy who says he can do 30 pull-ups, and then they’re just half reps. But what if he’s onto a secret about muscle growth? Today, I’ll show you why new research suggests using “bad form” can help you gain muscle almost twice as fast. And it’s actually pretty simple: it’s all about the stretch. Here’s everything to know about the fastest way to build muscle.

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“Taking your current training and focusing more on the stretch could take some of your lagging muscles to be a lot bigger and take some of your currently-pretty-good muscles and take them to the next level.” That’s Dr. Milo Wolf. The world’s leading expert on this new area of research and how to build muscle fast by using this technique.

“There are about 10 to 12 studies, and in many of these studies, you see around double the muscle growth by focusing on the stretch versus missing out on the stretch.”But here’s the problem. Often, the stronger you get, the easier it is to neglect it. "It's because the body wants to avoid the most painful part of the exercise.” There’s also rushing out of the stretch position. So lowering the weight to get deeper and controlling that bottom position is definitely one way to improve the stretch and get more growth from your workouts.

But there’s more. To get the best results so you gain muscle faster, you should also
choose exercises that stretch your muscles the most. Example: switching from the barbell bench press to a dumbbell bench press or even something like a deficit push-up where there is no longer a restriction on when the ground touches your torso, so you can get as deep as you want. There’s a second way to use “the stretch” that’s less obvious but might be even more effective: pick exercises that are most challenging in the stretched position. Example: the preacher curls over the incline curls. Other exercises that do a great job of challenging your muscles in the stretch include dumbbell flyes, overhead extensions, reverse cable flyes, and behind-the-body lateral raise, with the cable set at wrist height.

Unfortunately, there’s no really good back or calves exercise that challenges the “stretch” and we’ll talk about the “fix” for this in a minute. But basically, the best way to build muscle is to think about this anytime you try an exercise: “If the stretch position feels really easy like there's barely any weight there, that's not going to be the best movement for hypertrophy."

"If, on the other hand, the stretch position feels very difficult, something like a dumbbell fly where it's really challenging in that stretch position, that is going to be a better exercise in all likelihood for hypertrophy.“

What I really want to focus on now is the counterintuitive lesson you can take away from all this “stretch” research: how you can use “bad form” for faster muscle growth. Remember the pull-up guy? Well, he was actually onto the fastest way to build muscle. “If you're doing the wrong type of half reps, you are hurting your muscle building. However, we do have research on the opposite of that. Where you do half reps in the stretched position of a movement. And across around 5 studies now, 4 studies have found more muscle growth with half reps in the stretch position compared to a full range of motion."

In other words, some reps that look “bad” might actually be good. Think about it. When you train certain muscles like the back or calves, where does it feel the hardest? It’s usually at the end of the movement when your muscles are fully contracted. But it’s really the beginning when the muscle is most stretched that’s most important for muscle growth. “We have research, for example, in the calves. When we compare it doing just the bottom half of the movement to doing a full range of motion in a study by Kassiano and colleagues, for example, we observed around twice the growth at both sites measured."

For certain exercises, replacing full reps with half reps has the potential to double your muscle growth. But there’s another option that’s also been shown to be extremely effective. It’s quite simple. After you can’t do any more full range of motion reps, keep pushing past failure by doing as many half reps as you can in that stretched position.  As for what exercises benefit the most from this, it’s any exercise that’s hardest in the contracted position. This includes pretty much all calves exercises, most back exercises (e.g., lat pulldowns and rows), chest flyes, reverse flyes, dumbbell lateral raises, and leg extensions.

Today, we answer the most important question known to gym bros worldwide. What male muscles do women love most? And do muscles matter to girls? To find out, I’m asking girls at the beach to gather data, then running a full statistical analysis to determine the muscles men have that women love — and also finding out which muscle ranks the highest and which ones they just don't seem to care for along the way. At the end, I’ll also reveal the one unexpected personality trait that actually outperformed all the best male muscles.

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But to start things off, I want to first ask the guys what they believed to be the muscles men have that women love. Do we really understand what women want? After talking to the guys, our leading predictions were chest and shoulders.

This means it’s finally time to start asking girls what they really thought were the most attractive muscles on a guy, but I’m gonna need some assistance. Max has one of the best-proportioned physiques I know and is going to be our Muscle Model for the day, just in case the girls need a visual reference before making their choice. But what Max doesn’t know is I'm secretly playing matchmaker! Max is as nice as he is buff, and he's single too. As we interview girls to find out what they think, let's see if we can find someone truly special for him.

Turns out our first couple attempts didn’t go that great — even though Max is in amazing shape, he’s also incredibly shy. And while I was failing in my role as a wingman, we were at least getting some really valuable answers to the question of “What male muscles do women love most?” from the girls. In addition to having the girls pick their #1 muscle, I also had them rate each muscle on a scale of 1-10, with 10 being the most attractive. After we get enough data, I’ll be using a scientific tool called ANOVA to determine which muscle is not just the most attractive, but if it actually reaches statistical significance. This way, we can confidently say if certain muscles are genuinely more attractive and which muscles are not. 

Early on, I was already finding one muscle group that was doing surprisingly worse than I expected. Abs. But before you guys ditch the diet and jump on a bulk for the rest of your life, I did notice something interesting with the data. Although abs score low on average, when I count how frequently girls pick them as the most attractive muscle, they’re actually in the top 3. This suggests that while, on average, girls don’t really seem to care much for six-pack abs, the ones who do find them attractive and score them as a 10. Which just goes to show that even if a muscle doesn’t score high on our study there is still someone out there who may be attracted to just that.

With Max’s body and my skills as a wing Man I was finally able to set Max up with some potential first dates. But how much of his success was coming from his muscles? Do muscles matter to girls? Well, this goes back to our ancestral times. Back then, strong muscles showed that a man could protect and support his family. But it wasn't just about fighting ability; since building muscle needs protein-rich food, it meant these men were good hunters too. So today, even though most men get muscles at gyms rather than hunting, attraction to muscles should still be hard-wired into their DNA.

While having some muscle was definitely seen as positive by almost every girl we spoke to, they were generally seen as far less important than most guys predicted. So, if you are hitting the gym, you're probably better off picking a goal that’s important to you rather than just trying to impress girls. I won’t say muscle doesn’t help, but in my experience, it typically leads to a lot more compliments from gym bros rather than the ladies. 

As for the results of our survey, we managed to collect over 50 responses from our interviews. But based on a statistics tool called G-power, it recommended we aim for at least 200 to make our results statistically valid. So after sending out a quick online survey, we had all the data we needed to determine the best male muscles.

Calves came in dead last with only 3 first place votes out of 205 responses. As it turns out, not a lot of girls really love calves. Next were glutes, legs and abs. Now, while those muscles significantly outperform calves, their scores were much lower than the upper body muscles, chest, back, and shoulders.

But there was only 1 muscle that reached statistical significance when compared to every other muscle. Arms. In fact, on average 1 of every 3 girls we surveyed picked arms as their number 1 muscle. But even though nice arms still won't guarantee the girl of your dreams, there was one personality trait that outperformed every muscle we surveyed. Humor.

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It's almost time. SUMMER GAME FEST streams live in 4K on YouTube this Friday at 2p PT / 5p ET / 10p BST / 11p CEST.

Here's the SGF trailer Geoff Keighley edited to get us in the mood for the show. Games in this trailer highlight incredible moments from games in 2024 and titles still to be released. For a full list of partner companies to SGF, check out summergamefest.com

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Join us live from YouTube Theater in Los Angeles for a 2 hour showcase of what's next in video games, followed by Day of the Devs and Devolver Direct.

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Kalki 2898 AD Blockbuster Promo - Telugu

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Cast: Prabhas, Amitabh Bachchan, Kamal Haasan, Deepika Padukone, Disha Patani and others

STORY - SCREENPLAY - DIALOGUES - DIRECTION: Nag Ashwin

Producer: C.Aswini Dutt
DOP: Djordje Stojiljkovic
Music: Santhosh Narayanan
Lyrics: Krishnakanth
Co Producers: Swapna Dutt & Priyanka Dutt
Editor: Kotagiri Venkateswara Rao
Production Designer: Nitin Zihani Choudhary
Additional Dialogues: Sai Madhav Burra
Costume Designer: Archana Rao
Art Director: Anil Jadhav, Santosh Shetty, Velu, Rembon
VFX Creative Producer: Praveen Kilaru
Stunts: King Solomon, Andy Long, Peter Heins, Satish, Anbariv, nick powell
Colorist: Andres Delgado, Prashant Sharma
DI: Famous Digital Studios
Post Production: THE POST CO.
Post Production Manager: Dattu M
Re Recording Mixer: RajaKrishnan
Sound Design: RaghuNath Kemisetty
Additional Sound Design: Kingshuk, Anirban
Concept Art Team: Immortal Collective
Concept and Storyboard Artist: Venu Gopal

Direction Team: Nayanatara Manchala, Sahen Upadhyay, Akhil Reddy, Srinivas Eetha, Laxman Vihari, YJ Sai Charan, Prakeerthi Uppalapati, kumar Vamsi

Digital Media head & Marketing: Prasad Bhimanadham
Marketing Team: harsha, pradeep, Varun Gupta
PR: Vamsi - Shekar, Yuvraj, Venkatesh, Athira, Sabari
National Publicist: Tree-Shul Media
Production Controller: Kishore Surapaneni
Publicity Designs: Kabilan Chelliah, Ram Pedditi
Finance Manager: Sushma Atluri
General Manager: Balaji Mucherla
Production Team: Rahul Odak, Gautham Pattikonda, Geetha Gautham, Ramesh Kumar Y

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Kalki 2898 AD Blockbuster Promo - Tamil


#Kalki2898AD #1000CroreKalki #EpicBlockbusterKalki #Prabhas #NagAshwin #AmitabhBachchan #KamalHaasan #DeepikaPadukone #DishaPatani #VyjayanthiMovies

Cast: Prabhas, Amitabh Bachchan, Kamal Haasan, Deepika Padukone, Disha Patani and others

STORY - SCREENPLAY - DIALOGUES - DIRECTION: Nag Ashwin

Producer: C.Aswini Dutt
DOP: Djordje Stojiljkovic
Music: Santhosh Narayanan
Lyrics: Krishnakanth
Co Producers: Swapna Dutt & Priyanka Dutt
Editor: Kotagiri Venkateswara Rao
Production Designer: Nitin Zihani Choudhary
Additional Dialogues: Sai Madhav Burra
Costume Designer: Archana Rao
Art Director: Anil Jadhav, Santosh Shetty, Velu, Rembon
VFX Creative Producer: Praveen Kilaru
Stunts: King Solomon, Andy Long, Peter Heins, Satish, Anbariv, nick powell
Colorist: Andres Delgado, Prashant Sharma
DI: Famous Digital Studios
Post Production: THE POST CO.
Post Production Manager: Dattu M
Re Recording Mixer: RajaKrishnan
Sound Design: RaghuNath Kemisetty
Additional Sound Design: Kingshuk, Anirban
Concept Art Team: Immortal Collective
Concept and Storyboard Artist: Venu Gopal

Direction Team: Nayanatara Manchala, Sahen Upadhyay, Akhil Reddy, Srinivas Eetha, Laxman Vihari, YJ Sai Charan, Prakeerthi Uppalapati, kumar Vamsi

Digital Media head & Marketing: Prasad Bhimanadham
Marketing Team: harsha, pradeep, Varun Gupta
PR: Vamsi - Shekar, Yuvraj, Venkatesh, Athira, Sabari
National Publicist: Tree-Shul Media
Production Controller: Kishore Surapaneni
Publicity Designs: Kabilan Chelliah, Ram Pedditi
Finance Manager: Sushma Atluri
General Manager: Balaji Mucherla
Production Team: Rahul Odak, Gautham Pattikonda, Geetha Gautham, Ramesh Kumar Y

Digital Partner: Silly Monks
Audio Partner: Saregama Music

For more updates:
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