How to Lose Love Handles Forever (No Bullsh*t Guide)
Тәжірибелік нұсқаулар және стиль
If you want to know how to lose love handles forever and would prefer a simple 4 step plan for doing that, then you’ve found the right video. Here I’m going to show you a four step process for losing love handles and getting a trimmer waistline.
It starts, as it always does, with your diet. Any time you want to lose body fat you have to address the foods that you’re putting in your mouth first. And when you think about the fat around the waist, it’s just that, excess fat. There is nothing special about the love handles other than the fact that it is often times the very first to be deposited and the last to come off when dieting.
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The issue is however, in an attempt to lose love handles, people diet too hard and wind up creating too high of a calorie restriction. Two things set you up for failure with this approach. First, any cut that large in calories is likely to cause too big a shift in the habits you currently have and it’s going to require too big of a departure from your current diet. Secondly, this big of a calorie restriction is often times going to leave you sluggish or tired and unwilling to put in the exercise effort to compliment the fat loss that you are achieving through diet alone.
The most important part of this though is that, with the love handles being the area of fat that is most reluctant and last to come off, you have to be able to stick to a diet plan for longer in order to see their eventual disappearance. A diet plan that is too restrictive is going to be hard to stick to long enough to allow this type of change to occur.
Instead, you want to aim for a much smaller deficit. Somewhere around 200 to 300 (or up to 500 maximum) per day is where you want to be in terms of a calorie deficit in order to see the types of longstanding results you want to see and the loss of body fat around the waist.
Now, with the diet and nutrition in check the next place you need to start fousing on is your workouts, or more specifically the type of exercises that you are doing. And shockingly, it’s not all about ab exercises or oblique exericses. In fact, you are going to want to train your lats if you want to create a visual differential between your upper back and waist that will immediately help to offset the appearance of a thick waist.
Exercises like the one arm lat pulldown done standing or kneeling are great options here.
The key is that you are focusing on pulling your elbow all the way down to your hip and attempting to almost wrap your elbow behind you to touch your spine. Obviously this won’t happen but it’s the complete contraction of the lats that you’re after, driving your elbow towards the origin of the lats on the pelvis to work this insertion and help assist in the visual narrowing of the love handles from behind.
Next, you have to work your abs.
Now this comes as no surprise since I’m sure you want your entire midsection to look good and not just your sides. But if you think of the obilques as a picture frame, your abs are the picture. Both need to be in good condition in order for them to look their best. It doesn’t matter what ab workout you follow as long as you are consistent. The abs can be trained daily, and nothing more than a 5 to 10 minute ab workout is needed in order to train the core and keep your waistline tight when combined with a good diet plan.
Finally, the obliques need your attention. You may have heard that training the obliques will give you a thick waist. This is a myth. The obliques are actually a waistline tapering muscle that, when trained and body fat levels are low enough, goes a long way towards giving you a ripped, lean midsection.
If you want to lose love handles you have to train your obliques. Any exercise that rotates from either the top down or the bottom up are good candidates for love handle exercises that will help you to get a trim waist.
When you combine this 4 step solution, you’ll see that your love handles will start to eventually disappear. Again, they will not be the first body fat to go. That will happen in the upper abs before it starts to be seen around the waist. If you combine what I’ve told you here you will be able to stick to your diet that will allow you to finally get rid of love handles once and for all.
For a complete meal plan for losing love handles and getting lean, head to athleanx.com via the link above.
For more oblique exercises and workouts to get rid of love handles fast, be sure to subscribe.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
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*VIEWER GIVEAWAY* - I’m giving away my popular 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/lose-love-handles-forever If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
@adamfox6757
8 ай бұрын
can i mix multiple 22 days programs listed on the channel ?
@taariqq
8 ай бұрын
Discovered your channel only a couple of days ago. Keep up the good work! and Thank you! I wish you had more of "absolute beginner over 50s" kind of videos. But, there are others covering that as well. Great content and the PT aspect of it, mentioning the possible harmful outcomes of certain movements ... priceless.
@EknePeleknez
8 ай бұрын
@athlenx hey Jeff what's your take about Nucleus overload? My son is young and impressionable, and he has been following a guy who ensures working a single muscle group for a whole month, then resting a whole week before moving to a new muscle group, is the "best way" to grow muscle. Which I believe is the credo behind this Nucleus Overload stuff.
@elizabethcates7787
8 ай бұрын
Is all this same advice work for us ladies as well?
@thadg4253
8 ай бұрын
I would love it if you could address the lue raise. Good or bad, affected or not and the correct way to perform the lue raise. 🙏🏾
This is great Jeff but can you tell us how to find love and how to handle it forever?
@carlholland3819
8 ай бұрын
keep lifting at the gym and ask the other gym bros to spot you. youll find love eventually
@manadam7669
8 ай бұрын
@@carlholland3819LMAO 🤣
@Catatafish
7 ай бұрын
Wait, Jeff? He isn't THE Tetris Jeff, is he?
@gabbymike554
7 ай бұрын
Hahaha. Epic.
@jandegonzales
7 ай бұрын
No one can tell you that.
- Key takeaway 1: Nutrition is the most important factor in losing love handles. - Key takeaway 2: Focus on eating whole, unprocessed foods. - Key takeaway 3: Create a calorie deficit by eating fewer calories than you burn. - Key takeaway 4: Include strength training exercises that target the lats, abs, and obliques. - Key takeaway 5: Be patient and consistent with your efforts.
@nitro8611
8 ай бұрын
Great summary
@sunriseboy4837
8 ай бұрын
👍
@Eddybo22
8 ай бұрын
Thank you 🫡
@jonw3462
8 ай бұрын
I would add to try and gain muscle mass over strength to speed metabolism and be precise with counting calories. The milk I mix my protein shake with is 200 calories, tablespoon cod liver oil is 100 calories, spreads you put on bread contain alot more calories than you think and a litre of fruit juice can contain 400-700 calories and protein bar 250cal to name a few. A litre of vegetable or most oils contains 8000 not 800 calories, that suprised me. Most people (me previously) seriously underestimated their calorie intake.
@tribaldefender473
8 ай бұрын
Calory deficit could be an issue on some people. Dr Sten Ekberg covered the topic in great depth (and a former olympic decathlete)
Before losing love handles my face is gonna look like a skull 💀
@SamJonesOutdoors
Ай бұрын
Exactly.
@stephentinsley4781
Ай бұрын
😂😂😂
@joshnic6639
Ай бұрын
EXACTLY
@joshnic6639
Ай бұрын
I’m convinced my body will start burning cartilage from my ears and nose before burning my god damn luv handles.
@laurenazubeekay6396
22 күн бұрын
😂😂😂😂😂😂😂😂😂😂😂
JUST CONTROL WHAT YOU PUT IN YOUR OWN MOUTH. Sigh, it’s so easy on paper. Keep up the good fight fellas, we’re in this together 💪🏻
@AK-ru3sg
8 ай бұрын
Just add discipline.
@Ghtxtgccdwwed445
8 ай бұрын
Yeah I know it’s hard to control it … eating junk food is a problem too tho Jk
@MexicanNerd10
8 ай бұрын
@@Ghtxtgccdwwed445 Some people are just born with God blessed metabolism. If I eat just a regular burger, I gain like 5 pounds. Easy for some, harder for others
@joshuasalazar4316
8 ай бұрын
It’s that simple in the beginning, once you reach a certain point, your metabolic rate “fixes” itself and your caloric demand is lower, there is a limit to how little calories you can have and not want to consume more. At that point it’s more difficult to lose body fat, he never talks about this because he’s never experienced it himself.
@bowserblaster6418
8 ай бұрын
I CANT 😭😭😭😭 ITS TO HARD😢
0:30 Nutrition 1:30 Lats 3:00 Abs 4:30 Obliques
@alexsmith-gn4tp
8 ай бұрын
Many thanks ❤
@racheljackson262
8 ай бұрын
Don't even know how you expect anyone to even take you seriously with such PFP.
@TravisMcGee151
7 ай бұрын
@@alexsmith-gn4tpI’d rather be big and look big in a shirt than skinny with abs that only show when your shirt is off.
@mickethegoblin7167
7 ай бұрын
@@TravisMcGee151do both
I am impressed by your consistency in this game. I think most KZreadrs would have quit a long time ago after saying everything they have to say about fitness
@magicrooster6042
7 ай бұрын
that also brings a lot of issues. Since its a niche subject and if you keep pumping out content youll eventually run out and put out videos that contradict each other.
I am staggered by how useful your vids are. Many years ago I started training and you did give me the big help, and now random videos like this remembers me how you did that. Good job
Sir everytime I watch one of your videos I feel I have learned something crucial to add up to my workout plan. Watching your videos for over 3 years and using them I'm so happy where I am now. I owe this happiness and satisfaction to this channel and a great athlete whom I admire, thank you Jeff!
Wow! I’ve already watched this whole video and can confirm my love handles are gone. Thanks Jeff!
@jonahh12
8 ай бұрын
It haven’t even been a minute, bot
@jaybman2700
8 ай бұрын
😂😂😂
@HighTide_808
8 ай бұрын
@@jonahh12he’s a skinny bot now
@starchyarchie9743
7 ай бұрын
No B.S.
@BlackJim
7 ай бұрын
Inspirational my friend
Cant believe ive been watching you since i was 16 im 30 now. True inspiration
95% of removing unwanted fat is diet, but I believe exercise serves as a psychological component. Exercise puts one on the offensive in the war against fat. So I'm really glad Jeff covered both with the priority being diet.
@tribaldefender473
8 ай бұрын
Yup. Once you cut down carbs, body fat melts. But he's correct about love handles being the last to go.
@nomnomyourmom
8 ай бұрын
@@tribaldefender473watch How to Lose Fat (EAT CARBS!) ATHLEANx
@LeventK
8 ай бұрын
"I believe excercise serves as a psychological component" Yeah you're apparently right
@deebee4575
8 ай бұрын
@@tribaldefender473Cutting HEALTHY carbs are not the key to losing fat.
@tribaldefender473
8 ай бұрын
@@deebee4575 actually, yes. The body will use fat as fuel, instead of glucose. That's what keto is all about. Not all carbs are equal, but carbs are not essential, to begin with.
Love it! Confirms im on the right track with my goals, nutrition, and training.
As someone who started working out 3 months ago. I can tell you now, that once you start bringing your pelvis up and twisting with the leg lifts. Your abs will buurrrrn. The first time I did them. I wasn't lifting my pelvis up and I ended up tweaking my lower back for 2 weeks. Once, this man explained it to me and showed how it's done. I can actually feel my abs getting tighter and harder. I've been doing all the exercises I can from learning it here, and I've definitely felt and can see the gains.
I'm living proof of a 6 year athlean x transformation from obese to being consistently permanently healthy
@arnoldw5399
8 ай бұрын
Good job man
@marcz239
8 ай бұрын
@@arnoldw5399 🙏 thank you
@israelhernandez5431
7 ай бұрын
Yea Jeff had helped me a lot too throughout high school.
This was the best advise I’ve seen online! Thank you!
Thanks again! Just starting todays workout and your motivation/ how-to-workout videos are the best so far. Good morning, from Hungary!
No joke. I was gonna search for the same thing later tonight and man. Uffff. You are a legend
Great advise, good work, Jeff.
Im watching this channel frm long time. Every video he released u hv new thing to learn. ❤
I'm to follow your videos to gain some progress this year. Stay awsome.
I dont have these much but it's an athlean vid. Worth a watch
Pragmatic and approachable. My son 17 and I 49 (yike) both benefitted from this.
great video, great info. I hate my love handles, but I will start implementing these tips to better get rid of them
Love your no bs approach.....64, male.....still working on it!
Jeff Cavaliere your my hero bro, thats all I need right now
I feel like I watched something that shouldn't even be free. Jeff, I have been a fan, for I have no clue how many years, more than 10, and just want to say your videos are by far the best on KZread.
@tommymack3210
8 ай бұрын
Respect Jeff
You are the best....I employ your stuff daily.
Best fitness personality bar none. 13.5 M subs but somehow not enough. Good shit
5 min ab plan is dope!!! You have to do it almost every day.
Excellent video as always, thank you
with you,i love your coaching. cheers
thanks for your advice, Jeff!!
Thanks mate ... Great info and motivational talk.
what a great and interesting video. Short, to the point and also funny.
Great tips, cheers Jeff 👍🏻
I want to thank you Jeff for the challenge of your abs everyday workout I am happy with what i see and is been my motivation to go workout and now a routine I can break. thank you for making these videos🤜
The satiety index has been the most useful tool for me. It basically compares foods and their ability to create a full-stomach feeling in a small number of calories
@MajkaSrajka
8 ай бұрын
Potatomastered? ^^
Good. I was thinking about this.... And boom 💥 here is him
@athleanx are you going to give us a rin down of other muscle groups like the shoulder one you did recently? Its such a good workout.
Never been late for your videos
I’ve been waiting for this.. restarting today. 51 yrs old. Thank you.
@takethepowerback83
8 ай бұрын
Good luck 👍🏻
@darcysandler952
2 ай бұрын
Excuses excuses.how long you been waiting for this video 51years😂
@RobertOfStAlbans_
2 ай бұрын
How’s it going?
The right nutrition is a must. Body weight exercises that target the back, abs,obliques, lats, commit to your progress at one muscle at a time and be patient with the results by developing a very strong aesthetic body.
Top down, good way to remember it
Thanks for the plan
It works thanks J 🔥
Another top shelf video. Thanks Jeff.
Thanks Jeff!
Still putting out good information.
excellent video and topic. thanks
Good Stuff, Jeff!
Big fan sir love your work 😍
I learned a lot from you I love you're videos thank you
Right on! Top content❤
great video man thanks
Great video Jeff always coming out with the most informative videos!
Omg thanks you ! See you in 6 month !
THANKS FOR THIS!!!!
Excellent! Thank you
I've been watching athlean x for over 5 years now and im proud to say ive gained over 50 pounds by eating more and never once touching a weight.
I just watch Him and everything works in the gym itself, right at the point
Right on when it comes to what “we” eat! Becomes hard as you get older. ~ Rick Age 73 ~
Excellent info here
Great video! Thank you :-) I have a question, related to the topic: Few weeks ago I saw a study and I would be interested in your thoughts about it. Unfortunately, the study didn't fullfill all criteria, such as tracking the subjects' diets, to be considered reliable. Anyway, the interesting fact was the aim of the study: "Is it possible to increase the fett burning in specific areas of the body?" And the study was successful. Test subjects in the experimental group trained only stomach and breast, while the control group did full body workouts. After their daily workouts, both groups did cardio training for a specific amount of time. This resulted in the control group losing more fat at all. But the amount of burned fat in stomach and breast region was much higher at the experimental group subjects. As far as I remember, the assumption was something like: "Our bodies always try to use the shortest possible route for energy supply. This is why more fat is burned near the currently activated muscles than in other places." Do you know the study? What do you think about it? PS. If someone has a link to the study, feel free to share. I can't find it at the moment :-/
It would be nice to see a Ab Routine that works well with people that struggles with lower-back pain. There's a bunch of exercices like leg raises that work really well for the abs, but can easily hurt your back.
Another good video.
Love this guy
Can't promise on the obliques Jeff but you've given me some good ideas for hitting the last of my fat, thanks
@tubax926
8 ай бұрын
Obliques are part of ab training. Include them in your daily ab routine. I just train them like any other muscle twice a week because I'm too lazy to do it every day.
@carlholland3819
8 ай бұрын
once you get rid of the last of your body fat, your body will steal it from your organs. good luck
Great video thanks
💯🔥thanks Jeff!
Hello Atlean-X - I'm a 62 year old man who started exercising at 16. I was in the best shape of my life at 25 but then the gout started up so every two to three months (sometimes sooner), it would flare up and I would not be able to exercise for a week or two. After a few years of this vicious cycle, I just stopped working out altogether. I gained a few pounds (a few meaning 40+ pounds) and could not walk more than 20 minutes without having to stop for another 10 to give my aching joints and feet a break. Fast forward to age 47 when I became a dad. I did not want my son to have an old dad so started working out again. "Do it for the baby!" was my battle cry. I also got my gout under control with no flareups in years. I dropped more than 30 of those pounds but know that I have also lost pounds of muscle during my years of inactivity. I know folks my age can regain muscle but I have been finding it hard to do so when training like I used to way back when. Is that my mistake - to train like I did when I was 25? I have also upped my protein intake and will be starting creatine soon. I plan on using this video to help me lose my love handles and was wondering if you had a video or advice on how this old fart can regain muscle? Much appreciated.
@nomnomyourmom
7 ай бұрын
Do his perfect beginner workout video
So helpful
Hi great vid and will implement. However, does hormones play a role in regards to stored fat/love handles. Like insulin, Low testosterone etc? Even when in a calorie deficit
اللَّهُمَّ صَلِّ عَلَى سَيِّدِنَا مُحَمَّد وَعَلَى آلِ سَيِّدِنَا مُحَمَّد
Pull ups actually go crazy too in just a month with different variations of pull ups I’ve seen more definition in my back
I'm happy to learn that Jeff exists.
love it!
Reall nice video
10 second in and people already losing their love handle lol
Great video
Ohh yeah i cant wait my whole building and weight loss has come to this final part of loosing those pesky love handles! After that i will reach my dream physique. And i hope everyone gets there too good luck guys!
I make homemade veg soup and blend a large glass for breakfast and eat one orange and apple. I repeat this in the afternoon. I have one cut of meat with two pieces of bread and that fills me. I have no trouble following this diet and when I have tried to step away from it for a regular meal, I didn't enjoy it. I found it was uncomfortable in my stomach, so that stopped. In two months I have very noticeable definition in my stomach again. It's as though all the work I did with pilates it resurfacing on it's own. Muscle has memory, so ....
I started with intermittent fasting 6 weeks ago (16-8 scheme). The reasons for doing so were NOT related to losing weight bug rather to take advantage of overall health benefits. After six weeks, I've lost around 6 pounds and noticed a huge change in my love handles.... they're just melting away. Again, I eat whatever I want during my 8 hour eating window and it seems like my 16 hour fasting window really kicks my metabolism in gear to burn fat. This was becoming quite noticeable around week 3 or 4 of my IF. Just throwing it out there as it's an added benefit for reducing love handles.
@breal3647
7 ай бұрын
I wanna try that intermittent fasting, can you please tell me what time is the best for me to start and finish eating and when to stop? And what do you think can I build muscle and go to the gym with intermittent approach?
@elvis99435
7 ай бұрын
Started the 16-8 over a year ago and haven't looked back. That and protein and fats as my primary nutrition source. Zero cardio and the fat melts away. Add in the 6-day push/pull/leg split and You're golden!
@Fabeman1
7 ай бұрын
@@breal3647I highly recommend the book Fast, Feast, Repeat, it'll tell you everything you need to know about IF.
@nomadrican4406
6 ай бұрын
I started the 16-8 and have gotten my best results since I gotten older . I was able to keep my size and cut body fat alot easier
@daniel-ym9un
2 ай бұрын
@@breal3647 don't eat between 6 pm and 10 am.
Thanks!
Wow 😳 that was really a no bullshi** guide 😂😂 great info.
Are love handles strongly related to insulin resistance?
Jesse with the plate full of donuts vs the pea is hilarious.
THANK YOU
This absolutely works. I did it on accident lol.
Cardio and diet. Done
I want the balance, happy with my body, and eat what i want. Nice tips, i will try force myself to train abs every day. Actually i have 1.82 and 78 kg weight. But i have some meat at the sides even i been skinny
I read some article 30 years ago that talked about how the body stores and uses fat. As you said, it stores fat bottom up and uses fat top down. So when you are putting on weight, the waistline is the first place it shows, and when you're losing weight, the waistline is the last place it shows.
@sergtv9638
4 ай бұрын
that’s sad man
@tchevrier
4 ай бұрын
@@sergtv9638 how so?
I am your big fan
Hey man I think you need a new Intermittent Fasting Video. I’m sure you have loads of updated knowledge and ideas on it ! Regards from the UAE
I'm still "pinching an inch" around there but I'll give all this a try, thanks.
Thanks buddy
More maingaining than last time ! :)
Great video. Calorie deficit is number one. But we also need simple systems
@antebellum1776
8 ай бұрын
There is no way to even remotely accurately assess either part of the calories in vs. calories out equation. It's not a reliable way of losing fat.
@kaisuhina8024
8 ай бұрын
@@antebellum1776its literally the only way
@niceguy4928
8 ай бұрын
@@antebellum1776please explain more
@JosiahFitness
8 ай бұрын
@@antebellum1776 LOL. Show me all your success stories. I have thousands
Is oblique and abs training with toes to the bar straight up and twisted good enough over time? I am not a fan of sit ups and prefer doing as much on the bar as possible. Thanks in advance 💪
@nomnomyourmom
7 ай бұрын
Watch Toes to Bar Exercise (How NOT to Work Your Abs!)ATHLEANx
Hi Jeff - I have watched you from years back and highly rate what you have to say. I am an old boy (69) and use weights to try and keep in shape. I am also a scientist but don't know the answer to my question. If I lift 45kg for 12 reps, 47.5kg for 10 reps, or 50kg for 8 reps - then a calculator, and also practical experience says I have a one rep max of around 63kg. However, if you look at the total amount of weight lifted in a session (which is directly proportional to the work done) then it is higher for the lower weights. So my question is, what weight should I be using, and why?
@nomnomyourmom
8 ай бұрын
Watch How Much Weight is Best to Build Muscle? (SIMPLE TEST)ATHLEANx