Love handles are so easy to hate! Hopefully with this 5 step plan I laid out here for you, you won't have to hate them much longer. What other problem area would you like me to help you overcome once and for all. Tell me in a SEPARATE comment below to make sure I see your request. Thanks as always for your viewership and support!
1. Caloric deficit. 2. Physical activity outside of the gym. 3. Larger upper body/shoulders gives the illusion of a narrower waist. 4. Do top-down exercises. 5. Focus on your obliques.
#3 is really key!! But since he didn’t point out the other half of that statement.. let me be the first to say it!! clothes (AKA T-Shirts) that actually show your smaller waist and larger shoulders!! That sounds simple but I just can’t begin to tell you how many times I see guys pull that off.. only to wear clothes that make them look fat!
Man ATHLEAN-X is so amazing, the guy has been making top-tier fitness content for over a decade and the quality and quantity of the wisdom he shares has never fallen. Don’t get me started on his physique as a 50 year old. Very inspiring stuff Jeff, keep on going!
Big time! Not only do I model my training around his principles, but he single handedly gave me the tools to repair a slipped disc through decompression rather than surgery. He’s had such a long successful run for a good reason, well deserved!
Took my inbody test last week. 25% body fat. No bueno. Looking to bring it down to 18-20%. 5’11 216lbs. 57 yo. Thanks for Athlean X and the motivation.
@@s-man3684there are many ways, you could but a scale like the Renpho ones which measure fat by electric impedance. Not 100% accurate but if you always use the same device to measure it then it’ll be fine as your base reference.
What’s up Jeff! You have helped me over the last 15 years with so many different injuries and I want to thank you for doing so! I simply took all the advice you have given and applied it!!!
Guys dont give up! I promise it works, I have followed this exact advice for 6 months and have now seen a massive difference, you will to, just stick with it
@@BanditsBest686definitely caloric deficit for.starters Do some joggig and walking exercises . Stomach exercises And.lock.ypur core.more during normal.exercises
@@BanditsBest686 Honestly everything in combination with eachother is the best approach I have found. So eating well and cutting down on starchy carbs + not overeating on meals, doing ab training after every workout (it could just be a pretty short 5-10 min ab workout but with very high intensity), doing cardio atleast once a week preferably more and strenth train more to increase ur metabolism
You are the best Jeff, I've been doing all your workouts for years and you always come out with the next step to help me get where I want. Thanks for all you do.
Great tips! I love how you broke it down into simple steps. Nutrition really is the foundation, and those oblique exercises are a game changer! Can't wait to try those shoulder workouts too. Thanks for sharing!
Thank you for explaining how I should come up to this problem. Got love handles not long after covid lockdown. Didn't pay much attention to it, so now I have to pay the price with bad waist look and total overweigt. For now, using your "best workout" series and it works. Also following your advices for food rations. Hope one day I could buy one of your program. Thank you so much for what you are doing.
When you start to calculate calories, the big "aha" moment comes. With 144 gram daily ingest of protein, there's little margin of calories for the rest of necessary nutrients on a 1600kcal deficit died. If i want some almonds in the afternoon for snack, i have to eat lesser carbs thru all daily meals. Legume salads with tuna and eggs makes my live easy. The healthy olive oil or others are the traitors, little10cl. cup are 700kcal. Don't walk daily with the same distance, your body brain gets custom to it and goes in routine mode. Shock your body, two days 10 km, rest 3 days and then 3 consecutive days 5 km, next 3 days 10 km. Make yourself a chaos system also for gym muscle training. Your body knows it's Thursday and he knows the weight you are lifting and he knows your reps and sets and he gets bored. I love this channel, i'm 57, i weight lesser then when i was 20 and with the double muscle mass.....i could play Running Back positon or Sack the Quarterback as a defense player, man why i did not do this when i was 20.....grrrrrrr. Cheers to all, greetings from Barcelona.
Great video just watched this as I'm on a journey for sub 10% and sometimes just watching something gets you going again when your mindset is just starting to waiver... thanks for this, just what I needed today!
Dude at 55+ that top down analogy has so much truth , the veins on my neck stand out way more than anything else and yes then the man boobs now a little bit of abs its been since 10/18 , caloric deficit and Zone 2 training has been the key and giving me hope to decrease visceral and total body fat percentages . ( Zone 2 = 220 - age and multiply that # by .60 for bottom number and .70 for the top number of beats per minute ) for fat burning Zone as long as you can get in those ranges fat will be burned .Thanks for the motivation !!
I’ve been watching Jeff for 8-10 years. He’s looking so jacked nowadays 💪🏻 have to watch the videos twice because his damn biceps block out the white board lol
👏🏻👏🏻👏🏻👏🏻👏🏻 Once again @athleanx Jeff explaining in the most PERFECT (aka the PERFECT Fat loss vid series) way 😎 1. Eat in more + cooking skills get better 😉 2. Walking (+ swimming) better than running?! Damm straight 😂 3. Obliques?! I never leave the gym without doing them... I'm no diamond miner quitter!! Lol Thank you soo much again Jeff best to you and the family.
Hey Jeff. Thanks for the great fitness guidance. Really appreciated. Question. Which method is better for gaining muscle: training to failure or training for volume? Or does this depend on the muscle group? I’ve always preferred training to failure as a martial arts player - but Olympic weightlifters don’t train to failure and clearly make great gains. What are the pros and cons? Should I add some volume training (5x5s) to my program? Thanks again for sharing your expertise!
Core bro. Pushups and pullups. But careful when you come off of your pull up bar. If you drop down hard, it will trigger the disc pain. Let your knees absorb the drop or have a foot stool nearby.
When you talk about body weight, I assume you mean lbs because 80(kg) x 12 would be 960 and I don't think you're recommending eating just 960calories but 2112cal sounds much more accurate
thanks Jeff. I actually have some visible abs and yes my frigging sweettooth doesnt help but after seeing this video, im more motivated now. Thanks!❤❤❤❤
You know what would be cool? Workout routine for casual rock climbers. How much working out is needed apart from climbing and what types of excercises?
I'd like to see a video explaining how to get better balance. My balance is pretty much nonexistent,to the point where i can't do bulgarian split squats or rear lunges without stumbling and/or falling down. 😁 Thanks a lot!
I do two 10 min walks a day, and park the furthest way from my work building + steps from daily things like walking to bathroom. Easiest 9-10k steps a day ive ever done
Hey Jeff, any thoughts on how to progress squats while working on ankle mobility? I.e. after doing banded ankle mobility would it be better focus on higher weight, higher reps, unilateral. Letting ankle come off the floor a little then pushing through until its on the ground again? Thanks, love your videos!
Thanks Jeff! What if you have a very short waist? Meaning my rib cage and hip bone are less than 1 " apart. How do you successfully train abs to show a taper V shape when oblique work intensifies the box look?
Hey Jeff. Is it safe to do these oblique exercises if we have disc herniation? Because of the rotation, should we modify them somehow or not do them at all? Thank you
Big tip on the calorie thing. If you can afford it, it is much easier to eat 3 steaks a week, and the rest of the time eat salmon or chicken breast. As long as you have a generous portion of veggies with every meal and keep the carbs fairly low the fat will fall off from your wprkouts. Obviously you do not eat until you are stuffed every meal, but you can eat until you are full. The only complication with this is that for me at 210lbs it costs me about $60 per day to eat this way. There are a lot of other benefits though. You will sleep great, your gut health is really good, and you will take in enough high quality protein to accomplish any goal.
Bro my diet is basically eggs 2 slices of toast then chicken/ chicken wraps in the evenings. Low carbs high protein. Do cardio and weights but my gut health is not the best. Especially going toilet 😂. I try incorporating vegetables to help this but nothings working. Any tips?
I had visible love handles. Went on a strict diet. steak in the morning, 2 cans of tuna fish for lunch, salade for dinner. Lost about 45 pounds. I was only 190 when I started. Worked out every day and mowed 13 yards every week , so lots of walking. Got my waisted down from 36 inches to 28 inches. but still had love handles. and no visible abs. losing fat does not guarantee lose of love handles.
Do some basic resistance training 2-3 times a week for 1 hour. Nothing too complicated. Your lean muscle percentage will go up and you'll see a dramatic difference
hi can you chime in on the idea of a body's "set point"? meaning once a physique has reached and maintained a certain status/size/whatever, it is more difficult to then change it? I have seen some talk of this over the years especially from folks who lost a decent amount of weight. when they were bigger, it was easy to maintain that size, but once they put in a year-18 months and maintained a physique with less body fat, they found it easier to stick there. they were able to stop tracking calories and while they might gain a few pounds here or there, they still were more "solidified" in their current physique. not sure if this has something to do with metabolism, how fat cells work, etc. but am curious to hear your thoughts. thanks!
it should be mentioned that it is your body weight in freedom units of measurment. for the peeps otside of the US it's bodyweight in kg * 26,4 (or 33 respectively)
Love handles are so easy to hate! Hopefully with this 5 step plan I laid out here for you, you won't have to hate them much longer. What other problem area would you like me to help you overcome once and for all. Tell me in a SEPARATE comment below to make sure I see your request. Thanks as always for your viewership and support!
Thank you Jeff..
My handles thank you and wish you a find farewell.
I hope
How well does this video apply to somebody that is obese and trying to lose those love handles
Do crunches sit ups help
hi thanks for your nice videos! When you say body weight times 15, do you mean my weight in pounds or kilograms?
1. Caloric deficit.
2. Physical activity outside of the gym.
3. Larger upper body/shoulders gives the illusion of a narrower waist.
4. Do top-down exercises.
5. Focus on your obliques.
Caloric deficit, I think he is on to something.
Thank you so much
Thanks for saving me 13 minutes of playing the video.
#3 is really key!! But since he didn’t point out the other half of that statement.. let me be the first to say it!!
clothes (AKA T-Shirts) that actually show your smaller waist and larger shoulders!! That sounds simple but I just can’t begin to tell you how many times I see guys pull that off.. only to wear clothes that make them look fat!
Completely off subject, what are your thoughts about Vince Sant, his phisic, his supplements, etc. Thanks
I had no idea that Jeff was so good at drawing! 👍
I was looking for this comment!
He can also play piano lol
Man ATHLEAN-X is so amazing, the guy has been making top-tier fitness content for over a decade and the quality and quantity of the wisdom he shares has never fallen. Don’t get me started on his physique as a 50 year old. Very inspiring stuff Jeff, keep on going!
Couldn't agree more. Following for what feels like forever and it has just always been amazing!
Big time! Not only do I model my training around his principles, but he single handedly gave me the tools to repair a slipped disc through decompression rather than surgery. He’s had such a long successful run for a good reason, well deserved!
@@tomdufresne1784also used jeffs videos to fix 2 slipped discs
Took my inbody test last week. 25% body fat. No bueno. Looking to bring it down to 18-20%. 5’11 216lbs. 57 yo. Thanks for Athlean X and the motivation.
last January (2024) I was 201lb 34%BF. I'm currently 158lb 16% BF, and a lot of my motivation came from Athlene X information. I'm also 57.
@@tchevrier Awesome progress!!
How do you check body fat? I'm 6'3" 220. I'm also 57 years old
@@s-man3684there are many ways, you could but a scale like the Renpho ones which measure fat by electric impedance. Not 100% accurate but if you always use the same device to measure it then it’ll be fine as your base reference.
Wow it's 'get rid of lovehandles' video time of year already? Time really flies!
Spoliers ahead!!!
Perma-cut
I've seen 5 of those. Still got my damn lovehandles!
Did he say anything new this time?
What’s up Jeff! You have helped me over the last 15 years with so many different injuries and I want to thank you for doing so! I simply took all the advice you have given and applied it!!!
Every step you take. Every gain you make. Every PR you break, every step you take I'll be watching you.
Guys dont give up! I promise it works, I have followed this exact advice for 6 months and have now seen a massive difference, you will to, just stick with it
whats best thing to do to reduce the handles?
@@BanditsBest686follow the video
@@BanditsBest686definitely caloric deficit for.starters
Do some joggig and walking exercises .
Stomach exercises
And.lock.ypur core.more during normal.exercises
@@BanditsBest686watch the video and copy in your life
@@BanditsBest686 Honestly everything in combination with eachother is the best approach I have found. So eating well and cutting down on starchy carbs + not overeating on meals, doing ab training after every workout (it could just be a pretty short 5-10 min ab workout but with very high intensity), doing cardio atleast once a week preferably more and strenth train more to increase ur metabolism
You are the best Jeff, I've been doing all your workouts for years and you always come out with the next step to help me get where I want. Thanks for all you do.
Hand to God, 9:29pm, I was just about to go have biscuit and milk for desert and Athlean pops up like my conscience. Whew! 😰 I’ll just have water.
Mix some creatine in there!
@ Only do the capsules lol.
Was a bit too late for me. I just had a cocoa and pack of Oreos late at night! 😅
I just ate a full pint of Talenti Gelato Southern Butter Pecan. He was too late.
How about hand to something real? Hand to fitness perhaps?
Great tips! I love how you broke it down into simple steps. Nutrition really is the foundation, and those oblique exercises are a game changer! Can't wait to try those shoulder workouts too. Thanks for sharing!
Thank you for explaining how I should come up to this problem.
Got love handles not long after covid lockdown. Didn't pay much attention to it, so now I have to pay the price with bad waist look and total overweigt.
For now, using your "best workout" series and it works. Also following your advices for food rations.
Hope one day I could buy one of your program.
Thank you so much for what you are doing.
Thank you Jeff. You always give the BEST advice for weight loss. It’s easy to understand and make senses. Thank you!!
Thank you for getting me back to the grind.💪🏼🇵🇹😤
When you start to calculate calories, the big "aha" moment comes. With 144 gram daily ingest of protein, there's little margin of calories for the rest of necessary nutrients on a 1600kcal deficit died. If i want some almonds in the afternoon for snack, i have to eat lesser carbs thru all daily meals. Legume salads with tuna and eggs makes my live easy. The healthy olive oil or others are the traitors, little10cl. cup are 700kcal. Don't walk daily with the same distance, your body brain gets custom to it and goes in routine mode. Shock your body, two days 10 km, rest 3 days and then 3 consecutive days 5 km, next 3 days 10 km. Make yourself a chaos system also for gym muscle training. Your body knows it's Thursday and he knows the weight you are lifting and he knows your reps and sets and he gets bored. I love this channel, i'm 57, i weight lesser then when i was 20 and with the double muscle mass.....i could play Running Back positon or Sack the Quarterback as a defense player, man why i did not do this when i was 20.....grrrrrrr. Cheers to all, greetings from Barcelona.
Great video just watched this as I'm on a journey for sub 10% and sometimes just watching something gets you going again when your mindset is just starting to waiver... thanks for this, just what I needed today!
This may be the best video so far. Thanks for sharing!
That was an impressive drawing ngl
This dude hasn't aged at all in 10 years
Thank you David Schwimmer. I shall follow your instructions
Dude at 55+ that top down analogy has so much truth , the veins on my neck stand out way more than anything else and yes then the man boobs now a little bit of abs its been since 10/18 , caloric deficit and Zone 2 training has been the key and giving me hope to decrease visceral and total body fat percentages . ( Zone 2 = 220 - age and multiply that # by .60 for bottom number and .70 for the top number of beats per minute ) for fat burning Zone as long as you can get in those ranges fat will be burned .Thanks for the motivation !!
Thanks for doing all these amazing videos. ❤❤❤
Jeff, you are the MAN! Thank you so much for your inspiration!
“No Jessy, not that kind of activity…”
I almost rolled off the couch from laughing🤣🤣
Make the perfect series of triceps, biceps and shoulder too
This is a video that I need to watch and help me get rid of my love handles 😊
Awesome explanations! The best so far! 💪
This video come at the right time ❤️❤️
I’ve been watching Jeff for 8-10 years. He’s looking so jacked nowadays 💪🏻 have to watch the videos twice because his damn biceps block out the white board lol
I’m watching this video from the McDonald’s drive thru
I recently saw my top two abs, and then I had shoulder surgery and put on 30 pounds. I’m working on it.
Hey Jeff, how about a whole body suspension training workout?
Best exercises to become better at indoor climbing!
Can't stubborn belly fat also be a sign of high cortisol Jeff? (stress, bad sleep? Independant of your amazing points.)
Jeff knows his stuff. Sound advice.
The man himself, thank you!
Can we please get a video on improving range of motion and speed of motion?
👏🏻👏🏻👏🏻👏🏻👏🏻 Once again @athleanx Jeff explaining in the most PERFECT (aka the PERFECT Fat loss vid series) way 😎 1. Eat in more + cooking skills get better 😉 2. Walking (+ swimming) better than running?! Damm straight 😂 3. Obliques?! I never leave the gym without doing them... I'm no diamond miner quitter!! Lol Thank you soo much again Jeff best to you and the family.
We want a guide for weak forearms
A guide to get weak forearms*
switch hands
ten sets of jacking off to failure
Naughty America
Pornhub
Damn Jeff... You're the man! Thank you so much for all your diamond advice! 😊
another brilliant video Jeff.
Getting a dog that requires daily 1 hour morning and 1 hour evening walks has helped me immensely
thanks Jeff.. good stuff as usual.
no jessie not that kind of activity got me rolling
How true is that, that the fat loss starts at the top and immense patience is needed to wait for fat on the bottom ab and lovehandles to burn off. 🥵😉
Hey Jeff. Thanks for the great fitness guidance. Really appreciated. Question. Which method is better for gaining muscle: training to failure or training for volume? Or does this depend on the muscle group? I’ve always preferred training to failure as a martial arts player - but Olympic weightlifters don’t train to failure and clearly make great gains. What are the pros and cons? Should I add some volume training (5x5s) to my program? Thanks again for sharing your expertise!
Thanks Jeff ! Your tips are the best
Could you do a video based on your medical knowledge for common sports injuries such as herniated discs and what exercises to do?
Core bro. Pushups and pullups. But careful when you come off of your pull up bar. If you drop down hard, it will trigger the disc pain. Let your knees absorb the drop or have a foot stool nearby.
I have been keeping my insulin low since the first of January lost 4 lbs so far, omad with no sugars.
When you talk about body weight, I assume you mean lbs because 80(kg) x 12 would be 960 and I don't think you're recommending eating just 960calories but 2112cal sounds much more accurate
Yes, he’s American so lbs
You're a great artist! 😂
The longevity guy should learn from him, he doesn‘t age and is shredded 24/7 😂
The longevity guy is abig scam. He looks like a vampire. Noone wants to look like that
thanks Jeff. I actually have some visible abs and yes my frigging sweettooth doesnt help but after seeing this video, im more motivated now. Thanks!❤❤❤❤
Nobody Ever:
5:04 "do burpees for 10 minutes straight" 😭🤣😂😭🤣😂😭🤣😂😭
You know what would be cool? Workout routine for casual rock climbers. How much working out is needed apart from climbing and what types of excercises?
I'd like to see a video explaining how to get better balance. My balance is pretty much nonexistent,to the point where i can't do bulgarian split squats or rear lunges without stumbling and/or falling down. 😁 Thanks a lot!
Jeff dropped a behoove on us, you know it's serious.
Awesome tips
Love this, thank you!
I like these videos it reminds me if OG vids❤
Very inspirational!
This helps out a lot, because i suffer from b*tch hips
How about skipping for doing intense fat loss exercise? I also combine some ab exercises with it
What would be a good meal to start with? I'm trying tuna and spinach. Thinking of changing it up to chicken and romaine.
We need a new promo code! I want to add a couple programs.
YEAH BUDDY!!!!! LIGHT WEIGHT BABYYYY!!!
I do two 10 min walks a day, and park the furthest way from my work building + steps from daily things like walking to bathroom. Easiest 9-10k steps a day ive ever done
Hey Jeff, any thoughts on how to progress squats while working on ankle mobility? I.e. after doing banded ankle mobility would it be better focus on higher weight, higher reps, unilateral. Letting ankle come off the floor a little then pushing through until its on the ground again? Thanks, love your videos!
Finish the perfect series please
Good content 👏👏👏👏👏
Love your Videos From Pakistan
Jeff can draw too!
Thanks Jeff! What if you have a very short waist? Meaning my rib cage and hip bone are less than 1 " apart. How do you successfully train abs to show a taper V shape when oblique work intensifies the box look?
Do you have book with exercise routines?
Hey Jeff. Is it safe to do these oblique exercises if we have disc herniation? Because of the rotation, should we modify them somehow or not do them at all? Thank you
jeff, sorry couldn’t see the 2 vids you referenced at the end (nutrition and only 2 ab exercises you need)
I really need that now
Big tip on the calorie thing. If you can afford it, it is much easier to eat 3 steaks a week, and the rest of the time eat salmon or chicken breast. As long as you have a generous portion of veggies with every meal and keep the carbs fairly low the fat will fall off from your wprkouts. Obviously you do not eat until you are stuffed every meal, but you can eat until you are full. The only complication with this is that for me at 210lbs it costs me about $60 per day to eat this way. There are a lot of other benefits though. You will sleep great, your gut health is really good, and you will take in enough high quality protein to accomplish any goal.
Bro my diet is basically eggs 2 slices of toast then chicken/ chicken wraps in the evenings. Low carbs high protein. Do cardio and weights but my gut health is not the best. Especially going toilet 😂. I try incorporating vegetables to help this but nothings working. Any tips?
7:40 Lol that's not even a unicorn, it's non existant 😅
Big fan sir
I had visible love handles. Went on a strict diet. steak in the morning, 2 cans of tuna fish for lunch, salade for dinner. Lost about 45 pounds. I was only 190 when I started. Worked out every day and mowed 13 yards every week , so lots of walking. Got my waisted down from 36 inches to 28 inches. but still had love handles. and no visible abs. losing fat does not guarantee lose of love handles.
Do some basic resistance training 2-3 times a week for 1 hour. Nothing too complicated. Your lean muscle percentage will go up and you'll see a dramatic difference
@@bodrulm1 Thanks. will do
hi can you chime in on the idea of a body's "set point"? meaning once a physique has reached and maintained a certain status/size/whatever, it is more difficult to then change it? I have seen some talk of this over the years especially from folks who lost a decent amount of weight. when they were bigger, it was easy to maintain that size, but once they put in a year-18 months and maintained a physique with less body fat, they found it easier to stick there. they were able to stop tracking calories and while they might gain a few pounds here or there, they still were more "solidified" in their current physique. not sure if this has something to do with metabolism, how fat cells work, etc. but am curious to hear your thoughts. thanks!
better than university lecturers
the video I need right now
TOP MAN ❤🎉 KEEP IT UP
What if it's loose skin, will this help at all or is it still plastic surgery?
Appreciate it bro
Jeff putting Bob Ross to shame. Just needs some happy trees.
I hate my love handles but love donut’s😩
Thanks buddy!
Thanks to Jeff, I work out 35 hours a day to fit in all the exercises I’ve learned. 😂😂😂
Wait. Do not do sidebends?
That exercise alone removed my back pain when weight lifting.
What to do instead?
I never knew Jeff can even draw nicely too😅
Ginger pinneaple in the morning and before going to sleep and 500 abs a day worked for me
Make a guideline video for proper bulking routine please sir
Blue Bell tin roof ice cream
Hi, what would you suggest women do for love handles/muffin top?.
Is that x weight calculated in pounds, kg, stones?
I think it’s in pounds, makes the most amount of sense number wise
I’m 200 pounds for example and 2400 would be a nice deficit & 3000 would be around maintenance
So if you have love handles should you not work the obliques until they’ve gone down ?
it should be mentioned that it is your body weight in freedom units of measurment. for the peeps otside of the US it's bodyweight in kg * 26,4 (or 33 respectively)