Do you think that doing more back exercises will get rid of your "bikini line"? The truth is, back fat is the last layer to be eliminated , and if you don't know how to use the correct method, no matter how much you do, it will be a waste of time.
Dr. Eric Berg explains that intermittent fasting combined with a ketogenic diet is the only truly effective fat-burning combination. The following is a complete breakdown:
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🧠 Back fat isn't the most stubborn, but it's the slowest to accumulate.
- Fat is divided into three layers : 1️ Liver fat (goes first) 2️ Visceral fat (covers organs) 3️ Subcutaneous fat (back, waist fat)
👉 So just because you don't see any changes doesn't mean it's not working. Cleanse your liver first, then your back.
🔥 The most powerful fat-burning weapon of fasting
- 18 -hour fast : Suitable for 80% of people
- For example: two meals at 12 pm + 6 pm
- 20–23 hour fasting ( OMAD ) : Targets stubborn fat.
- For example: eat only one meal a day ( 6 pm ).
👉 Fasting + Ketogenic Diet = Dual Fat-Burning Engines
🥗 Key points of the ketogenic diet
- High in fat, medium in protein, and low in carbohydrates (< 10 grams).
- Controlling fat intake to around 70 grams → forces the body to burn its own fat
- Avoid snacks/frequent meals → stabilize insulin levels
🧃 Supplements can be given when not eating:
- Black coffee/tea (with a small amount of cream)
- Apple cider vinegar + lemon juice → speeds up metabolism
- Electrolyte water + sea salt → Prevents dehydration
- Nutritional yeast → Supplementing B vitamins
🏋️♀️ Exercise accounts for only 15% of the effect, but it is still important.
- Recommended types of exercise :
- Compound Resistance Training
- 2–3 times per week
- Avoid sugary sports drinks/protein bars → otherwise they will negate the benefits of your workout.
- Avoid overtraining → 6 hours a day = zero fat loss
🧾 In conclusion: Don't assume that "more exercise = fat loss" anymore. Understanding the importance of fasting + ketosis is key to seeing real results.
Starting today, a 18- hour fasting habit, a low-carb, high-fat diet, and a back training program will lay the foundation for your physique!
Don't be trapped by the myth that "doing more = losing weight faster." True health comes from understanding how to control sugar intake, how to fast, and how to exercise! 💪🔥🥑
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YouTube source: https://www.youtube.com/watch?v=1ti3iszIGgA
YouTube Column: Dr. Berger in Chinese Health knowledge
