Tag Archive for: abs

The Benefits of Plank Exercises

The Benefits of Plank Exercises

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with The Benefits of Plank Exercises?

This Post Was All About The Benefits of Plank Exercises.
The Benefits of Plank Exercises

Here’s The Video Description From YouTube

Check out these cool benefits of plank exercises!

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.


0:00 Plank exercises
0:22 What are plank exercises?
0:32 How to plank
1:22 Benefits of plank exercises
2:55 Bulletproof your immune system *free course!

Today I want to cover the benefits of plank exercises. With plank exercises, you’re stationary. You’re not contracting your muscles. There is the front plank (the regular version), and there is a modified version.

Modified version:
You’re on your knees and forearms. Your spine is straight. You’re keeping your shoulders back and down, and you’re not bending at the hip level.

Front plank:
You’re almost in a push-up position, but you’re on your elbows. You maintain this position.

There are other variations of this exercise. You can start out doing a set of 1-6 reps, holding the position for at least 10 seconds. You can work up to holding the position for 1 minute, resting between 30-90 seconds in between.

Potential benefits of plank exercises:
1. Builds core muscles (abdominal, back, sides, hips, buttocks)
2. Fixes posture
3. Helps with symmetrical strength
4. Strengthens tendons, ligaments, and muscles
5. Increases core stability
6. It’s a workout
7. Reduces stress

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.


Follow us on FACEBOOK:

Send a Message to his team:


Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

Thanks for watching! I hope this helped explain the interesting benefits of plank exercises.

Thanks For Joining Us

Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101)

Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101)

Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101)

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101)?

there’s a lot of random causes for belly fat accumulation but I wanted to break down the five biggest causes specifically for men okay we’re talking about scientifically proven reasons the body would store fat within the abdominal region okay this isn’t random nonsensical stuff this is scientifically backed legit stuff that you can apply when you understand this knowledge to ultimately get leaner and get the body and the life that you want okay we have videos coming out almost every single day so go ahead and hit that red subscribe button and then please go ahead and hit that Bell icon to turn on notifications so you know whenever I go live or whenever I post a new video I also want to make sure you check out good culture at your local grocery store now good culture is a really interesting kind of cottage cheese I’m not always the biggest proponent of cottage cheese but when I met the guys over at good culture I realize that not all cottage cheese is created equal so these guys are awesome so literally we’re talking just a couple of ingredients no carrageenan none of the preservatives just straight-up keto or low-carb friendly cottage cheese that’s gonna get you a good amount of protein to support your lean body mass which ultimately revs up your metabolism so I just encourage you to check them out either doubt their website or just go find them at Whole Foods or go find them at sprouts or whatever your local grocery store is because it’s probably there all right let’s go ahead and let’s dive in to number one number one is not getting enough salt yes believe it or not one of the main mistakes when it comes down to having belly fat is because you’re messing around with your sodium levels too much you see sodium plays a very big role in our overall fluid balance and ultimately our cortisol levels see what happens is we have something known as aldosterone aldosterone is a hormone that regulates fluid balance so what happens is when we don’t have enough sodium at any given time within our body aldosterone levels increase to help us retain water so not only does cutting sodium out cause you to be puffy and retain water but also causes a subsequent increase in cortisol because aldosterone and cortisol tend to increase together now when we have a lot of cortisol flowing around it’s not always bad but if we have cortisol flowing around in conjunction with insulin like when we’re eating or we’re just chronically stressed out we have high levels of cortisol well that is going to accumulate in the way of belly fat simply because we have four times as many cortisol receptors in our abdominal fat tissue than anywhere else in our body and it all comes down to a simple enzymatic process with an enzyme known as 11 hydroxy steroid dehydrogenase this particular enzyme turns cortisone into cortisol directly at the site of our fad and all it takes is having your sodium levels a little bit out of whack and then being a little bit stressed out and eating just a tad too much to have it accumulate right to your belly so get good high-quality salt in like redman real salt or Himalayan salt or just some kind of good quality salt not typical iodized salt that you’d get in restaurant food for instance okay I know that’s a weird one now let’s move into mistake number two okay this is doing your cardio while you are in a fed state yeah believe it or not it can cause belly fat to accumulate simply because you’re breaking down the wrong kind of tissue at the wrong time all right so basically when you do cardio in a fed state you’re not doing a whole lot if you’re an endurance athlete or you’re training for something it’s a little bit different but if you’re someone that is just trying to go to the gym to do a little bit of cardio then doing it in a Fed state after you’ve already had breakfast or after you’ve already eaten is actually just kind of wasting your time and causing you to potentially store fat you say we want to be doing our cardio in small amounts in a fasted state now there’s a study that was published in the Journal of physiology that broke this down and show you how aggressive the fat loss can be if you just switch to doing it in a fasted state okay so this study took a look at nine participants and had them do cardio under two different circumstances had them do 75% of their vo2 max so a decent rate of cardio but one group did it after an overnight fast and one group did it in a fed state not an extended fast just simply overnight and then working out or doing your cardio well it turns out inside our muscles we have something known as a MTG intra Maya cellular triglycerides these intra Maya cellular triglycerides are fats that are in our muscles now what they did is they measured their intra Maya cellular triglyceride levels at the beginning of the study and then at the end well they found the group that did their cardio in a fasted State burned through three times as much of the fat stored in the muscle than the other group that is a huge difference fasted cardio makes a big difference if you do fed cardio it can alter hormone and make it so you Altima tend up storing belly fat now another study that was published in the European Journal of applied physiology took a look at a specific genetic process known as P 70 s 6k P 70 s 6k helps regulate what a cell takes in in the way of nutrients and what they found is that after a workout P 70 s 6k was significantly higher if you were fasted than if you weren’t which means that when you do eat food after a workout if you do that workout fasted that food is less likely to go to storage it’s more likely to replenish cells that need to be replenished after the workout because what you don’t want to have happen is finish a workout and then eat a bunch of food and have some of it go to restoring and some of it go to body fat accumulation so it’s very important that you do your cardio fast it even it’s just 15-20 minutes okay and the third mistake which quite frankly is probably one of the most profound is sleep deprivation and I just wanted to list this here because it doesn’t take much in the way of sleep deprivation to cause a big problem of course when you’re sleep deprived you have elevated levels of cortisol okay that can be bad in and of itself but let’s expand a little bit more there was a big study that’s published in the public library of science that took a look at over a thousand people and it found that of these thousand people if they got less than five hours of sleep they ended up having 16% less leptin and 15% more gralen what does that mean leptin is something that signals to your brain to rev up the metabolism so when leptin was lower they had less signaling processes to tell the body to rev up the metabolism so essentially their metabolism slows down significantly ghrelin is what makes you hungry it’s what makes you want to eat so a 15 percent increase in Grayland so slow in the metabolism down by communication to the brain but then also at the same time increasing your hunger levels okay but now let’s take a look at another study ok this study was published in the journal molecular level and it took a look at what happened with test subjects when they were forced to be sleeping a little bit less so this particular study took a group of participants divided into two groups one group slept for eight and a half hours another group was forced to get up after four and half hours they did this for an extended period of time now what they found was that the group that had less sleep had a significant increase in specific endocannabinoid signaling what that means is in no cannabinoid scepters were elevated therefore triggering what’s called a cb1 receptor cb1 receptors are cannabinoid receptors okay so it’s the same kind of receptor that would trigger the munchies from some kinds of recreational drugs right so we’re getting the same effect being sleep-deprived on our cv one endo cannabinoid receptors than we are from a recreational drug leading to lots of snacking lots of munchies and significantly more caloric intake so they found the group that was sleep deprived not only had the increase in the cb1 activity but they actually were snacking significantly more between meals and ended up gaining weight so part of it is hormonal with the cortisol but part of it is also psychological and what’s happening now let’s go ahead and let’s talk about another one the fourth mistake is going to be consuming too much fruit in an effort to be healthy okay I see a lot of people that end up switching over to smoothies they try to consume fruit they try to consume these healthy beverages and they end up having a lot of fruit fructose is fine in moderation but our bodies aren’t designed to break it down a lot you see when fructose is metabolized excess fructose ends up leading to activated glycerol to make this very simple activated glycerol is the backbone of a solid fat fat is glycerol and three fatty acid molecules okay triglyceride so all that means is that when we have too much fructose we are giving ourselves a step up for fat to ultimately build carbs from fruit turn to fat much faster than carbs from anything else so when we’re trying to be more effective we’re trying to be just healthy and we’re having fruit it’s actually doing us a disservice now let me give you a little bit of context there was a cool study published in the journal nutrition okay took a look at people and I had them consume a 100% glucose drink then it had them consume a 50% fructose and 50% glucose drink then at another time had them consume a 25% glucose and 75% fructose drink well guess what they found that fat accumulation doubled simply between the 100% glucose and the 50% glucose and fructose so all I had to do was add a little bit of fructose in and fat accumulation doubled okay so if you’re getting a lot of carbohydrates from fruit it does not take much to turn that into fatty acid accumulation be very very careful and then of course you combine that with sleep deprivation it’s just it’s just a wicked disaster that ultimately leads to belly fat accumulation now this last one is one that you’re probably not gonna be too happy to hear about and it’s all about having a tad too much in the way of alcohol okay now I’m not talking about beer specifically I’m talking about just alcohol in general doesn’t matter what kind of alcohol you drink it ends up elevating estrogenic activity within your body okay there’s a study that was published in the journal toxicology that found when ethanol was in the system which is alcohol there was a significant increase in free-flowing 17 hydroxy estrogen so we end up having way more estrogen floating through the body which binds with fat and leads to fatty acid accumulation but there was also a subsequent decrease in testosterone and a decrease in androgen receptor activity at the hepatic level so less androgen receptors the liver level which means less ability for men to utilize testosterone or have actual male pattern characteristics right so estrogen was playing a big role and estrogen definitely leads to significant amounts of belly fat so that’s a big problem there now one thing you do need to keep in mind is that when you are consuming alcohol your liver has to process that alcohol and that means that everything else takes a backseat so it’s processing alcohol cuz it’s a poison essentially which means if you are eating along with your drinking your body’s going to preferentially deal with the alcohol first and the food that you ate is going to have no choice but to ultimately go to storage and it’s going to get processed in the liver and it’s going to deposit next to the liver so the point here is if you’re going to drink something drink something that is not going to be super unhealthy and full of congeners so get something a little bit more along the lines of a pure distilled vodka or something like that and try not to drink along with a heavy meal so here you have it we broke down the five biggest causes of belly fat for men big mistakes that can be simply corrected with the tips that I provided as always make sure you’re keeping it locked in here on my videos and I will see you in the next one

This Post Was All About Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101).
Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101)

Here’s The Video Description From YouTube

Click Here to Subscribe:
Find Good Culture in Whole Foods:
My Website:

Belly Fat | Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101)
1) Not enough Salt and Glucocorticoids (cortisol) out of balance

Salt & Cortisol:
Low sodium levels cause an increase in aldosterone, an adrenal hormone that seeks to preserve sodium in the body when it’s perceived to be scarce – aldosterone is responsible for telling the kidneys to retain the salt that your body needs. In other words, a lack of sodium can cause the brain to send signals to the adrenal glands to increase the release of aldosterone, which is responsible for water balance – cortisol is released alongside aldosterone.

Cortisol & Belly Fat:
Tissue cortisol concentrations are controlled by a specific enzyme (11-hydroxysteroid dehydrogenase) that converts inactive cortisone to active cortisol. This particular enzyme is located in adipose tissues – the gene for this enzyme is expressed more by obese conditions and has also been demonstrated in research that human visceral fat cells have more of these enzymes compared to subcutaneous fat cells. Thus, higher levels of these enzymes in these deep fat cells surrounding the abdomen may lead to obesity due to greater amounts of cortisol being produced at the tissue level. Additionally, deep abdominal fat has four times more cortisol receptors compared to subcutaneous fat. Cortisol can increase the activity of lipoprotein lipase (LPL), the major fat storing enzyme – there’s more cortisol receptors in visceral fat, hence more LPL activity there.

Study – Oncotarget:
The randomized, open-label pilot trial was conducted at a single institution. A total of 85 obese people were enrolled. All participants were served meals three times a day, and provided either a low salt diet or control diet with same calorie. Reductions in body weight (–6.3% vs. –5.0%) and BMI (–6.6% vs. –5.1%) were greater in the low salt group than in the control group. Extracellular water and total body water were significantly reduced in the low salt group compared to the control group. However, changes in body fat mass, visceral fat area, and skeletal muscle mass did not differ between the two groups. The observed decrease of body weight was caused by reduction of total body water, not by reduction of body fat mass or visceral fat mass.

2) Cardio in a Fed State (benefits of fasted training in general)

Fat Loss (Intramyocellular Lipids) & Muscle Growth (P70S6K)
Study – The Journal of Physiology:
Findings- During F but not during CHO, the exercise bout decreased IMTG content in type I fibres from roughly 18% to 6% area lipid staining. Exercise-induced net glycogen breakdown was similar in F and CHO – however, compared with CHO, mean rate of postexercise muscle glycogen resynthesis was 3-fold greater in F.

Study – European Journal of Applied Physiology

A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks – one of the sessions was performed on an empty stomach after an overnight fast. Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state – fasted training group saw a bigger increase in p70s6k.

3) Sleep Deprivation – Metabolic Health

Study – Public Library of Science: Medicine:
In this study, subjects (1,024 ) who consistently slept less than five hours a night had significant differences in the hormones leptin and ghrelin as compared with people who slept an average of eight hours a night. More specifically, subjects suffering a lack of sleep had 16% less leptin and nearly 15% more ghrelin than those who were well rested did.

Molecular Level (endocannabinoids)
Lack of sleep increases activity of endocannabinoid 2-arachidonoylglycerol (2-AG), which is mediated via the CB1 receptor.

4) Too Much Fructose:
After the 100:0 glucose bolus, fractional lipogenesis rose to only 8%, which is quite low compared with the 23% observed previously (32). After consumption of the 50:50 and 25:75 solutions used here, the peak in lipogenesis was 17%.
Lipogenesis increased 2-fold when as little as half the glucose was replaced with fructose.

5) Estrogen & Alcohol
Study – Toxicology:
The study looked to investigate if ethanol alters aromatization of androgens and concentrations of hepatic estrogen and androgen receptors. In rats given ethanol, hepatic aromatization of androgen to estrogen was significantly increased by the ethanol administration.

Thanks For Joining Us