00:00Trying to burn fat from your belly, love handles, or thighs feels impossible, right?
00:06That's because you've been lied to.
00:08Spot reduction is a myth.
00:10No amount of planks or miracle creams will melt fat from one specific area.
00:15If they worked, we'd all be walking around with six-packs from laughing at bad fitness advice.
00:22At this point, we might as well rebrand from Yellow Dude to Yellow Clown.
00:26But don't worry. Burning stubborn fat is possible.
00:30Here's what actually works.
00:31Fat loss doesn't happen in just one place.
00:34It happens everywhere at once.
00:36Your body decides where it burns fat first and last.
00:41And that's based on genetics.
00:44Some people lose weight from their face first, while others see changes in their arms or legs.
00:49But one thing is always true.
00:52The stubborn fat you care about most is the last to go.
00:57And this is why most people fail.
00:59They start dieting.
01:01But when their biggest problem area doesn't shrink fast enough, they assume they're doing something wrong.
01:08They quit too soon, when in reality, they just needed more time.
01:12So today, let's break down why fat loss works like this.
01:17What you can do to speed up the process.
01:19And why the real secret isn't what you think.
01:23You don't get to choose where fat comes off first.
01:26It's like trying to drain a swimming pool by picking which part of the water level drops first.
01:32It doesn't work that way.
01:34Your body burns fat systemically, meaning from everywhere at the same time, but in different amounts.
01:40For men, stubborn fat usually sticks around the stomach and love handles.
01:45Because clearly, nature decided dad bods were the peak of evolution.
01:51For women, it's more likely to be hips, thighs, and butt.
01:56And then there's face and neck fat, which no one is safe from.
02:00Ever gained a few pounds and instantly noticed your face puffing up?
02:04Exactly.
02:06It's like your body wants to announce to the world that you've been enjoying life a little too much.
02:11This all comes down to genetics.
02:14Your body has preferred spots to store fat, and those same spots will be the last to burn.
02:20It's frustrating, but it's reality.
02:24Let's keep this simple.
02:25The only way to lose stubborn fat is to lose all fat.
02:30No exercise, cream, or detox tea will change this.
02:35You need to be in a calorie deficit, burning more calories than you consume, or eating less than you burn.
02:43Same concept, just depends on whether you want to feel like a disciplined athlete or a victim of portion control.
02:51And here's where people mess up.
02:53They expect their stubborn area to shrink first instead of last.
02:58It won't.
02:59At first, you'll notice fat loss in places you don't even care about.
03:04Your arms, face, or maybe even your calves.
03:07That's normal.
03:08But you get impatient and quit after a while.
03:12This is why most people fail, because they don't see immediate changes in their problem areas.
03:18But if you just stay in a calorie deficit, the fat has to come off.
03:24It's simple biology.
03:26Since you can't target fat loss, your best move is to build muscle in those areas.
03:31This won't burn fat from that spot faster, but it will make the area look better as fat reduces.
03:38Struggling with belly fat?
03:40Train abs.
03:41Not to burn fat, but to define your core underneath it.
03:44Holding fat in your legs?
03:46Train legs.
03:47Build muscle so they look strong when the fat is gone.
03:50Face looks puffy?
03:52Sorry, there's no face workout for that.
03:54Just keep losing fat, unless you count aggressively chewing gum, which, spoiler, won't help either.
04:02A calorie deficit plus strength training is the fastest way to burn stubborn fat.
04:07It won't happen overnight, but if you stay consistent, it will happen.
04:11Fat loss is simple, but it's not easy.
04:14You can burn stubborn fat, but only if you stay patient and stick to a calorie deficit long enough.
04:20Most people quit right before they would have seen results.
04:24Don't be that person.
04:25No, we don't have a diet guide.
04:28What we do have is the calisthenics playbook, which helps you build strength and unlock cool moves like one-arm push-ups.
04:37And by the time you're done, your physique will be so much better, you might just forgive us for not having a diet guide.
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