Can’t Lose That Low Back Fat? (JUST DO THIS!)

Love handles won’t disappear from side bends, crunches, or wishful thinking. If you want to lose love handles and finally reveal a leaner, more sculpted waistline, this video breaks down the 5 steps you need to start getting rid of stubborn fat around the waist and building a better looking midsecti

Do you ever see that cartoon of the two diamond miners? One’s only about halfway there, but whereas the one on the bottom is quitting. You don’t want to be that guy. Any discussion of losing body fat or specifically what’s going on down here in terms of the love handles is going to have to start not down here, but up here. We’re talking about what you’re putting in your mouth.

That is to take two simple numbers, 12 and 15. If you look in the mirror, if you have visible abs, then what you’re going to do is take your body weight and multiply it by 15. If you do not have visible abs, you take your body weight and you multiply it by 12. And what that gives you is a simple starting point, a caloric total that you should be targeting each day. So, how long does this last?

Just two weeks. If you follow an eating plan, which should roughly be the same types of foods every day or so for the next two weeks, you can identify a caloric starting point that you can now start to make adjustments to that will give you the confidence of knowing you’re moving in the right direction to ultimately losing those love handles and getting the physique that you want. I mentioned eating roughly the same foods. There’s a reason why. Because all foods are not created equally.

If you eat a steak at home, but then you go out to Applebees and eat steak, the one you had at home is probably 500 calories or so, grilled nicely on your backyard grill. The one at Applebee’s with all the extra butter and sauces they throw on it is probably closer to 1,800 calories. So, in order to be very accurate in determining what that maintenance level of calories is, you want to make sure you’re giving it accurate information. The other thing is something called the thermic effect of food. Proteins come at a higher cost calorically for our bodies just to even break them down.

So if you start to shift the amount of protein that you eat versus carbohydrates during this time, you’re going to maybe lose some of that accuracy. So again, trying to eat the same type of foods during this twoe testing period is really crucial. Once you have that number, then the only thing left to do is just watch and see what happens. Now, if you find that you’re not losing weight, you just adjust your calories down by 10%. So if you’re at 2,000 calories, drop them by another 200 and then once again reassess.

Once you’ve reached a level of maintenance where you’re not gaining or losing weight over the course of the two weeks, well, then you can start to adjust from there. Whether it be very aggressive by about 500 calorie deficit or so, or maybe less aggressive 200 or 300 calories. The point is you can start to ensure that you’re actually getting into that hypocchloric state required to lose the body fat to put you on the right path to losing those love handles. Hey guys, real quick, I want to give you something for watching this video. If the love handles aren’t really determined by the exercises that you do, what else might be?

Well, if you have a stomach that sticks out further than you wanted to, it could be that you’re actually doing the wrong exercises because there’s a specific muscle that will help that to be pulled back in. And I put together a complete routine, 22 days to a flat stomach that you can have for free just by going over ax. com/flat stomach. I think you’re going to find it helpful. And again, it’s yours totally free.

Now, back to the video. Now, the good news is creating that deficit that’s capable of giving you that tapered waistline isn’t all the responsibility of what you put in your mouth, but actually the activity that’s going on down here. No, Jesse, not that kind of activity. You actually don’t have to run. As a matter of fact, you might want to start walking some more because that’s much more effective when we’re talking about creating fat loss.

Why? Because it’s more sustainable. A lot of us find the task of running to be either too hard on our joints or too demanding to repeat multiple times during the week. But simply taking an extra walk throughout the day or multiple times in a week is actually much more obtainable and achievable. So what are we talking about?

Well, a 180 lb person can burn an extra 300 calories by walking for an hour at a pace of just 3 and a half miles hour. That’s not really that fast, but again, it’s something that we could easily do. You can take the stairs or you can park your car further away. We can deliberately try to get more steps in our day, realizing that with every extra step we take, we’re burning a few additional calories that will help to contribute to that deficit that is required to help you to get to those leaner levels of body fat. Now, I know what you’re thinking.

But Jeff, doesn’t the extra intensity of the HIT training actually lead to more calories burned? That’s actually not how it works. Because even if you took a hard exercise, one of the hardest, a burpee, and performed it for a minute, you’re going to burn 15 calories, which is much more than you do in a minute of walking, but how many minutes are you sustaining burpees for? Like, could you even do burpees for 10 minutes straight? Likely not.

So, the 10 minutes at 15 calories burned is only 150 calories burned, whereas again, we talked about 330 in a more sustained, low intensity effort like walking. And this is actually easier work, so it’s more likely you’re gonna actually do it. Now, what if there was a cheat code or a hack that allowed you to visually attack that waistline of yours through exercise that didn’t involve a single exercise for your waistline? Specifically, no side bends. Don’t ever do a side bend.

What I’m talking about here, guys, is actually fixing the appearance of that waistline of yours by visually creating a wider physique through the use of exercises that target your shoulders, specifically your middle delts and your lats. So, you get more of that visible vtaper from the top to the bottom. You actually create what we call this dorito chip shape. And the reason we get this is because we get the middle delts becoming more prominent and we get that tapering with down towards the waistline from a well-developed set of lats. Well, you’re going to need to do some exercises that do that.

And some of my favorite ways to target the middle delts are simply with lateral raises. And there’s a lot of ways we can do this. We can either do it with lighter weights with more focused tension on the delts by performing slower repetitions with really good form and no substitution with other muscle groups. or we can do something more explosive and powerful like a cheat lateral. When it comes to the back, you’re going to want to focus on the exercises that actually train more of the lats rather than the upper back or the thickness of the back.

And these exercises are really more of those vertical pulling exercises like a lat pull down or an underhand pull down or even a pull-up or a variation of a pull-up. You can even do exercises like the row as long as you’re keeping that elbow tucked tight to your side or even something more lat specific like a straight arm push down. All these exercises do a great job of training the lats to give you more of that visible vtaper and again create that illusion at least while you’re working on the rest of the steps here to get a more broad top and more tapered waistline that will get you liking more of what you see in the mirror while you move on to step four. And so step four is where a lot of you, let’s face it, probably skip forward to because you wanted to find out how do I deal with this rig