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El Mejor Método para Perder Grasa en Casa (Según la Ciencia) — Transcript · YTtoTranscript

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El Mejor Método para Perder Grasa en Casa (Según la Ciencia)

The Saiyan Kiwi · 2,695 words · 13 min read · EN

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Below is the complete, readable transcript of El Mejor Método para Perder Grasa en Casa (Según la Ciencia) by The Saiyan Kiwi on YouTube. Read the full text, copy any part you need, or generate a transcript for any video with our free tool.

If you want to lose fat at home, it seems you can only do two things. Either join a gym even if you don't want to, or do YouTube routines that make you sweat, but don't give you results. But after years of helping people transform their bodies, I've condensed the latest science and my experience

as a trainer into a four-step protocol for losing fat at home. You'll know what exercises and cardio to do, what to eat exactly, and the last step, the most important one and the one that nobody takes into account, but where you decide if everything else works or not. If your strategy for working out at home consists of opening

YouTube and searching for a 10-minute ab routine or a 15-minute workout for toned arms, you're wasting your time. The reality is that you can't choose where your body burns fat. Look at this meta-analysis published in 2022. I'll make it perfectly clear. Training a specific area does not reduce localized fat in that area.

Yes, Kiwi, but when I make these internet videos I notice that my abdomen burns. This has to be working, no matter what. see my life. I understand your logic, but feeling something burning isn't enough. In science, that burning sensation has a name: metabolic stress. The problem is that this burning sensation alone doesn't have the power

to build muscle; it only gives you the illusion that it works. Like your ex when he told you he wasn't cheating on you. What your muscles need to grow is mechanical tension. And I know exactly what you're thinking right now . Look, Kiwi, if my goal is to lose fat, why are you talking to me

about gaining muscle? Because we've been sold the lie that to have that defined, firm, toned physique you're looking for, you have to eliminate fat and train until the muscle burns. But the reality is that muscle is your true metabolic engine and what gives you that toned look, because it's the secret to making losing fat

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ridiculously easy. Think about this, muscle is a metabolically very expensive tissue to maintain. The more you have, the more calories your body burns, even while sleeping. Furthermore, it is the main consumer of glucose, responsible for eliminating more than 70% of blood sugar. That's why, when you build muscle, you force your body to use

your fat reserves as fuel to build that new tissue. To see that the strength lies in the definitive path, take a look at this study. More than 300 people were analyzed with the exact same diet to compare what happened when they did only cardio versus strength training. And yes, 15-minute abdominal routines with

100 exercises are cardio. The results for women were devastating. Those who only did cardio lost almost 2 kg of muscle mass. In contrast, the women who strength trained were the only ones who managed to lose fat while gaining almost 1 kg of muscle. Okay, Kiwi, I get it . I need to gain muscle and lose

fat accordingly to have the body I want. But how can I do that from my living room without gym equipment and weights? My love, your muscles are blind. They don't know if you're in a gym lifting dumbbells or in your living room training with water jugs. What they do understand is stimuli. And to give it the

right stimulus, the undisputed queen is intensity. The real problem behind why most home workouts fail is not a lack of equipment, but a lack of intensity. When training alone, we unconsciously tend to reduce our range of motion, rest too much, and fall far short of muscle failure. For a home workout to really work, you have to finish each

set feeling that if your life depended on it, you couldn't have done one more repetition with good technique. If you finish your series as fresh as you started it, you need to wake up. And here comes the most important part, the selection of exercises. I'm going to show you an example of what's

included in San Workout's at-home fat loss guide . For your legs and glutes, if you're just starting out, first master the bodyweight squat and the vulgar squat. If that's not enough for you , then take it to the next level with one-legged pistol squats or challenge your hamstrings with the Nordic curl. And don't

forget your twins. Get on top of the thickest book you have and do some squats. And to top it all off, give your butt a good hip thrust on the sofa. First on two legs and then on one leg. For your back and arms, forget about pulleys. You can do inverted rows simply by using a sturdy table or

attaching some straps to a door . Alternate between grip, prone or supine for your biceps. And when you're more advanced, do it with your feet elevated on a chair to add difficulty. For your chest, shoulders, and triceps, traditional push-ups are your foundation. If you want more intensity for your chest and triceps, close your hands and do

diamond push-ups. And for your shoulders, add lateral raises, tricep dips, and bicep curls using resistance bands or water jugs. And for your abs, forget about 1000 repetitions. Go hard with resistance band crunches, vapes and warmwalks, planks if you want to strengthen your core, and if you have an ab wheel, use it. But this is where

things get complicated, because for your body to change, you not only need good exercises, but also a stimulus that forces it to adapt. And how do we do it without materials? Science confirms that there are many more ways to progress than just lifting heavier weights. Do one more repetition, improve your exercise technique, reduce the

rest time between sets, do it unilaterally, increase the time under tension by doing slower repetitions . Take breaks between the eccentric and concentric phases and implement the progressions. If you can already do 12 perfect push-ups on the floor and find them easy, don't do 50 repetitions. Try a more difficult variation, such as placing your

feet elevated on a chair or sofa, or control the time down tension in a squat, going down slowly in 4 seconds, holding for one second at the bottom and going up slowly in another four. But I know you don't feel like planning like a professional. What you want is a home workout protocol

to lose fat and gain muscle now. And that's what we coaches are for. That's why I've taken charge of designing it in San Workout, my training app that you can try for 7 days completely free from the link in the description or in the pinned comment. You now have the tools to make your

home workout as effective as that of an elite gym. But this is where everyone messes up in their physical transformation process: their diet. Therefore, the next step is essential. If you want to achieve your goal, take note. Everyone says that to lose fat you have to eat less than you burn. But how much is that exactly? You are

bombarded with formulas to calculate how many calories you need and apps to count the macronutrients of even the last leaf of lettuce. But obsessing over numbers is absurd. To give you an idea, there can be a 23% difference between the calories listed on a product label and the actual calories measured in a laboratory.

Because your metabolism doesn't work that way. but rather like this. Yes, Kiwi, but my problem is that I'm hungry all the time. I completely understand you because this is where all the people I advise fail because they assume that starving themselves is the price to pay to lose fat. But science says the

opposite, that not all calories take up the same space in your stomach. You can eat larger volumes and feel full and still lose fat. How do we do it? We're going to use an interesting tool, the satiety index. Our friend, Dr. Holt, compared 38 foods, giving them all exactly the same 240 calories.

Look at the image. While a croissant only reaches 47% of satiety, boiled potatoes skyrocket to 323%. They are seven times more filling. For the same number of calories, your stomach feels three times fuller. Because? Well, it's very easy. Foods with a high satiety index have water, fiber, and protein that stretch the walls of

your stomach and send the brain the signal , "Hey, we're full, stop looking for food." Therefore, if you want to structure your macronutrients intelligently, prioritize the winners in the chart. For carbohydrates, prioritize complex carbohydrates, those rich in fiber, and tubers like potatoes. And for your breakfasts, you can see that oats are queen.

Proteins not only protect your muscles, but your body burns more energy just by digesting them. And here's a little trick for you, Sayan: choose high-fiber plant proteins that add to that feeling of fullness. And if you consume animal protein, fish seems to be the winner in terms of satiety. And for healthy fats,

avocado, nuts or extra virgin olive oil, don't be afraid of them because your hormones need them to function properly and regulate your metabolism. And for your snacks, fruits are your allies. To make this process sustainable, take note of the 20 trick recommended by this very nice researcher. Alan Aragón. Choose your 20 favorite healthy foods

and build your meals around them. If you enjoy what you eat, stress decreases and the process becomes automatic. Choose three or four fixed combinations with those foods that you love and repeat them. Think about that meal you can prepare with your eyes closed using what you have in the pantry. Open a jar of

legumes, chop a tomato, and dress with olive oil. A bowl of yogurt with oats or granola and fruit. It doesn't need to be cetic, just fast and nutritious. By simplifying, you eliminate the mental fatigue of deciding what to eat, and that makes your fat loss process 100 times easier. And that's why at San

Workout we include simple recipes like the ones you see on screen. But be aware, how you eat matters just as much as what you eat. And here I've caught you. Adopt a relaxed posture, breathe before starting and say jara hachibu. Now you'll understand why. Eat slowly, chew well, and put down your utensil from time

to time. Every time I see someone slurping on a video while watching a video on their phone propped up on a water bottle , it gives me physical distress. People in the comments, "I was watching this video while I ate, so I stopped." Because? Because the hormones responsible for sending your brain the

signal that it is satiated take 10 to 15 minutes to be secreted from the time you start eating. Studies confirm that fast eaters have a higher percentage of body fat simply because their brain doesn't receive the stop signal in time. And hajachibú. This mantra from Asian culture reminds you to eat until your stomach is

80% full. The 20% difference between not feeling hungry and feeling full could be the difference between losing weight or gaining it. You now have a complete science-based nutrition and training plan to lose fat at home. But even doing everything perfectly, this is where most people get stuck. Because if you skip the next

two steps, your body will continue to cling to your fat like a lifeline. Let's see. The main mistake that sabotages your fat loss is thinking that by completing your 40-60 minutes of exercise in your living room you've already done everything. But what you do during the other 23 hours of the day is what really tips the scales

toward fat loss. That's the nit, the energy you burn with any everyday activity other than scheduled exercise, such as cleaning the house, going shopping, using the car less, or moving while talking. Don't make the mistake of underestimating it because science shows that it can represent up to 50% of your daily calories. The

easiest and free way to boost it is simply to walk more, but don't obsess over getting those darn 10,000 steps a day. Instead of cramming in steps at the end of the day because you've been sitting all day , which I've seen many clients do, strategically introduce this movement into your daily routine.

Take a 15-minute walk right after eating, as this not only adds to your nit, but science shows that it helps stabilize blood sugar spikes . And if you're someone who often feels bloated, you'll be happy to know that walking is a fantastic tool for drastically reducing abdominal bloating and gas, being even more effective and accessible than

many medications. Use the steps as mental breaks. Taking short walks around your house between work or study blocks has been proven to reduce anxiety and stress symptoms better than any medication, and integrate it into the rest of your routine naturally. Park a little further away, go up the stairs and to make it

easier, use Abit staking. Link the movement to something you love. Listen to that podcast you're hooked on or call your best friend while you're walking. Okay, you've got your training, nutrition, and daily exercise plan, but now comes the saddest part. I've seen many people get this far and are just this close to seeing

the change in the mirror, and right there they throw in the towel. I did it when you throw in the towel, but it won't happen to you because you're about to discover the step that determines whether everything before works or remains just another failed attempt. If the third step is to move more, the fourth

is to stop moving. Yes, I haven't gone crazy. It's no use being a disciplined machine during the day if you sleep little and live on the edge of anxiety. Rest and stress management are non-negotiable. They are responsible for turning off your body's panic alarms . To show you how important they are for your fat loss, I want you to

answer this question. What would happen if two people followed the same diet, but one slept 8 and a half hours and the other 5 and a half hours? Same diet. Well, this is what the researchers in this study asked themselves, and the result was surprising. They lost almost the same weight, but by

sleeping less, fat loss plummeted by 55% and muscle mass loss skyrocketed by 60%. Basically, if you don't sleep, your body can cannibalize muscle. And that same muscle that you destroy when you sleep badly is the same one that you ruin during the day if you live with sky-high stress levels. Imagine you're doing everything right, eating

well, training intensely at home with your San and Workout Up guide, but your body isn't improving at all. How is that possible? Because when you live stressed, your body continuously releases cortisol, and a chronic excess of this hormone completely alters your metabolism and sabotages fat loss. But cortisol doesn't come alone; it hacks your brain, and since it's a

textbook toxin, like your ex, it drives you crazy, manipulates your body hormones, makes you feel hungrier, and makes you desperately seek food. And what's more, like a good poison, it gets into your bed. Stress affects your sleep, and we have seen that poor sleep is a stressor that further raises cortisol levels. If you try to

lose fat while under immense stress , you're very likely to achieve the opposite, especially if you're a woman. Our bodies are much more sensitive, and that's why the eating and fasting strategies that work great for men keep us stuck. That's why I've recorded this video in which I explain six ways women should eat

according to science. and you and me. See you in the next video. Bye.