The Official “Love Handle” Solution (LOSE STUBBORN FAT)

If you have love handles and want to officially get rid of them once and for all, you are going to want to sit down and watch this step by step solution for losing this lower abdomen fat for good. This is a stubborn area of fat for both men and women, but is particularly problematic for guys since it is the area that they store fat most readily. This also means that it is the last to come off when trying to drop body fat percentage.

The key to getting rid of this belly fat however is to first identify the main problem. Every single time it is your nutrition and diet approach that just isn’t good enough.

No amount of cardio in the world is going to help you overcome a bad diet in the long run. You have to have a more responsible approach to what you are putting into your mouth if you want to get rid of love handles. Remember, just because it has a name and a location doesn’t mean that it’s something unique. At the end of the day it’s just body fat. Every time you accumulate more fat around your waist then you want, it is because you are not establishing the caloric deficit required to burn fat adequately.

This is solved by focusing on improving your nutrition to accomplish this goal.

Now you may have heard about the 80/20 rule when it comes to achieving a goal. Be good 80% of the time and that will be enough to get you almost to the finish line. Not really the case here. Because love handles tend to be the last area to go when dropping body fat, you really have to be better than that. I’m not saying it’s not good to start off with these goals, but you will ultimately need to be sharper if you want to rid yourself of this waistline and low back fat permanently.

So how do you get closer to a 90/10 effort on diet. Think about it in terms of 10 meals. For every nine that you eat that are in line with a proper fat loss diet, feel free to indulge a bit on your 10th. This will help you to keep your sanity while achieving the body fat levels low enough to lose the love handles. I definitely advise you to do this while still eating carbs too. This is something that many people make the mistake of when trying to get to lower body fat percentages. Carbs are helpful in so many ways.

Not only do they help you to maintain that consistency needed to lose fat and keep it off but they help control cortisol levels in your body. When cortisol gets too high it gets very difficult to mobilize fat and the weight stays on. Keep a 2:1 ratio however of fibrous carbs to starchy carbs at all times on your plate and you’ll be making sure not to overdo it when it comes to achieving your goals while still enjoying your meals.

When it comes to training you have to do three things right.

First, you must evaluate your training split. Look, I am as big a fan as any of the PPL split. Heck, even a bro split can be done effectively too if you know how to stagger your exercises. That said, neither is even close to ideal if you want to prioritize body fat loss. Here something like PHA or peripheral heart action training is great at getting you to lose fat and build muscle at the same time.

Choose compound exercises that alternatively work the upper and lower body and perform them in sequence with no rest in between. About 6-7 exercises should do it when creating a circuit. The weights you use can be changed up quickly in between sets to keep the load appropriate for the exercise that you are doing. After all exercises are complete. then take a brief rest and repeat for a total of 2-7 rounds.

Next, you have to train your obliques. Forget what anyone else has told you about oblique exercises giving you a thick waist. This is not true. It’s the fat laying over the top of them that is doing that. Get rid of that fat through the steps outlined above and keep training the obliques as shown and you will create a visually tapered waistline that looks amazing.

Finally, while fasted cardio is something many rely on to get rid of love handles, remember - it’s always about the nutrition first. If the eating is in place then the fasted cardio can have an impact, especially with these areas of stubborn fat. Most research shows a net net effect with more fat being burned during a fasted cardio session but less afterwards. That said, the additional in-session boost in the absence of insulin can help with those final percentage points of body fat that are keeping the stubborn fat.

For more videos on how to lose 5 pounds of fat and the best way to lose love handles, be sure to remember to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s released.

[danielcontreras]

At this point Jeff feels like a father figure. I remember being in my early 20's purchasing the athleanx program and now into my 30's I'm still here. Thank you for years of free fitness education.

[ChristopherToro]

1. Stick to a Calorie deficit
2. Learn what your Macros are
3. Learn which foods are healthy for you
4. Burn 400-500 calories a day, up to 5 times a week, include Low intensity steady state 3 times a week (incline walking)
5. Last and most importantly, be consistent and patient.

[ReaperOfRock]

Me eating donuts: “Man, I hope Jeff can tell me what I’m doing wrong.” 😂

[takethepowerback]

Currently losing weight and working out. Started last Winter and I’m feeling good and looking good. Jeff’s right, It’s more about what you eat than working out!
- Breakfast: Whey protein shake and a coffee
- Lunch: Amy’s canned lentil soup or split pea soup with an avocado
- Dinner: Chicken breast or steak with veggies, or whatever else I can whip up.
I cut out fast food, soda, french fries, chips, ice cream, and most alcohol. I swapped soda for sugarfree sparkling water. I swapped whiskey for gin or vodka with diet tonic water and lemon.

[bearenbarnett]

thank you so much for these videos i’m 18 and i started my weight loss journey in 2021 i started at 300lbs and now i am 210 with my goal being 190 by graduation these videos have helped me so much along the way thank you!!!!

[lukebyrd]

Thank you for these videos man! I was 280 lbs a month and a half ago but now I'm 250lbs and still losing weight! Your videos have given me a lot of knowledge on diet and exercise and have helped me tremendously! Thank you again man!

[jumpskirt]

I really get a lot out of these videos: you really preach sensible, factual advice, with great illustration. Thank you, Jeff. You rock!

[glowman]

Sadly, when I was younger, it very much appeared like I could outrun the fork. You learn soon enough, that just isn't true.

[cookinsoup]

I always watch and listen more intently to Jeff's videos compared to anything else I watch. I enjoy the functional aspect to fitness for the longevity portion. Could we get a sample PHAT workout?

[backseatpalace]

Jeff, thanks for all the help you’ve given us. I hope you’re able to take time off and rest. We need you to keep putting these videos out for a long time, hope there’s no burnout from the constant amazing content

[carloscepeda]

Thanks Jeff, I am retaking exercise after being unmotivated for 3 years and I got more love handles and this is going to help a lot, thank you again, keep going, I'm actually glad that one of my favorite youtube workout channels is still here!

[blackmcbain]

Happy Father's Day Jeff. I never had one but I'm busting my ass in the gym for my kid, listening to you like a stern pops 😂

[athleanx]

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[freakfly]

6 hour eating window. High protein. High fat. No sugar. Fasted workout. Love handles gone for the first time in my adult life. I'll be 40 this year.

[ColinOBrien]

It’s unbelievable this content is free

[Broonzied]

The isometric mouth shut. Never fails.

[barquerojuancarlos]

A while ago, Jeff gave us a 10min routine for the three planes of the body : sagital - mt climbers, frontal - skiers, rotational - kick throughs, for beginners and advanced. It's great for abs and body movement

[Kilania]

Great info like always, I was at about 9% Body fat in 2011 while in the Marine corps….now in at %33 Im determined to get back down to that percentage so I’ll be using much of what you said here to get me back on track

[traviso]

As a trainer myself I would get many people coming to me saying they only want to lose fat in their stomach or specific areas and would actually get upset when I would tell them that you cannot target certain areas for fat loss. Rather I would inform them of full body weight loss and Many would drop out of the programs because they weren't seeing the results they expected Due to their lack of nutritional food. Everybody just wants the easy way out nowadays.

[michaelchristophergutierre]

Just found your channle 57 and a liftime bodybuilder and healthy lifestyle advocate. Had my shares of being in competition shape and looking fat as a pig when I was younger. At this point, I am loving life because I am focusing on health and fitness instead of getting "big" and having fun in the gym. Your advice is rock solid and you have a new follower here. By the way, I am working on those love handles after being victim to the "Covid 15lbs (O.K the COVID 20)" LOL, but you hit home when you said don't give up and be consistant. I always said when in transformation mode, keep going and you will hit that corner. Stay humble and stay hard. You are awsome and thank you!