The #1 Method to Lose Love Handles (FOR GOOD!)
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Published 2023-07-16
LINKS:
Calculate how many calories you need to eat to lose love handles:
builtwithscience.com/calorie-calculator
3-Day Full Body Workout Routine:
builtwithscience.com/workout-a-pdf/
builtwithscience.com/workout-b-pdf/
4-Day Upper/Lower Workout Routine:
builtwithscience.com/upper-workout/
builtwithscience.com/free-lower-body-workout/
6-Day Workout Routine:
builtwithscience.com/pushpulllegsworkoutpdf/
Click below done-for-you plan that’ll guide you step by step throughout the whole fat loss process:
builtwithscience.com/bws-free-fitness-quiz
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Alright step 1 - nutrition. So while a calorie deficit is needed, it's not actually going to cause much fat loss in your love handles right away. Your body will instead prioritize other areas of your body before stubborn areas like your love handles. This is why you must use a calorie deficit that isn’t too aggressive. For most, a good general target is to aim to lose about a lb of fat a week. But don’t be afraid to take it even slower than this if needed.
So the next two steps cover what exercises you should be doing to lose love handles. First up is lifting weights. This won’t directly help get rid of your love handles, but it will help create the illusion of a smaller waist and less noticeable love handles. Second, lifting weights can help act as a safety guard to prevent fat regain in the future. 3-6 hard sets per muscle per week is likely all you need, with older individuals likely needing the top end of that range.
Alright, step 3. Although you should primarily create a deficit through your diet, you should also aim to increase the calories you burn through exercise. Now, unless you have quite an active job or lifestyle, without any cardio, you’re going to have to eat quite a low amount of calories in order to lose fat. Plus, one unique benefit of cardio is that regardless of if you lose weight or not, it’ll help reduce your visceral fat — the deep dangerous belly fat. This is obviously great for your health but also might even make a small difference with losing love handles by reducing the overall size of your belly.
What I’d recommend is just to start with walking. Track on average how many steps a day you’re currently taking, and aim to bump that up by 2,000 steps a day. Keep doing that until you reach 8,000 to 10,000 steps a day. In addition to that, you can also consider adding some low- to moderate-intensity cardio to your routine. But again, only what you enjoy and can stick to consistently.
However, it’s likely you’ll reach a point where what used to work is no longer working (this is why stubborn fat is so "stubborn"). You’ve reached this point if you haven’t noticed any fat loss or much drop in your body weight for at least 2-3 weeks. When this happens, there's 2 things you can do. The first is to drop your calorie intake. Typically, a decrease of just 100 calories or so per day is all that’s needed. The second is to increase your activity and the average calories you burn every day. This can be as simple as bumping up your daily steps or adding another 20-30 minutes of low- to moderate-intensity cardio into your weekly routine.
Now if you stay consistent with the previous “how to lose love handles” steps, I guarantee you’ll lose your love handles. But honestly, to completely lose your love handles, you have to get very lean. A level of leanness that for most people, including myself, is very difficult to sustain. Believe me, I know we all want to look like all the shredded guys on social media. But most of these guys have incredible genetics, often aren’t natural, and also don’t share with you just how difficult it is to maintain that shape and how low energy it can make you feel day to day. So don’t worry if you still have a little bit of love handles or lower belly fat. Embrace all the progress you’ve already made, take breaks and just maintain whenever you need to, and realize that the extra push to lose that little bit of stubborn fat just might not be worth the trade-off.
All Comments (21)
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Hope you enjoyed this one! Please take what I mentioned towards the end of the video seriously. Not many people talk about it, but it's the truth. Also, here's a link to all the studies mentioned: MUSCLE LOSS IN A CALORIE DEFICIT WITHOUT STRENGTH TRAINING www.ncbi.nlm.nih.gov/pmc/articles/PMC8308821/ MUSCLE LOSS ADVERSELY IMPACTS METABOLISM www.ncbi.nlm.nih.gov/pmc/articles/PMC2980962/ PROPENSITY FOR POST-DIET FAT GAIN CORRELATED WITH MUSCLE LOSS pubmed.ncbi.nlm.nih.gov/31106601/ MINIMUM WORKOUT VOLUME pubmed.ncbi.nlm.nih.gov/21131862/ CALORIE-BURN ASSOCIATED WITH WEIGHTLIFTING pubmed.ncbi.nlm.nih.gov/30768553/ CARDIO REDUCES DANGEROUS VISCERAL FAT www.ncbi.nlm.nih.gov/pmc/articles/PMC3568069/ BODYWEIGHT REDUCTION IS ASSOCIATED WITH ENERGY EXPENDITURE REDUCTION www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
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Fitness is not about being better than someone else, it’s about being better than you used to be.
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Summarization of the video: 1. Losing love handles requires the right approach to nutrition, and with the right approach, they can eventually be eliminated. 2. Consistency is key when it comes to losing fat - rushing the process often leads to regaining the weight. 3. Losing muscle instead of fat during a diet can negatively impact metabolism and increase the likelihood of regaining fat, making lifting weights an important safety guard against fat regain in the future. 4. Cardio is important for creating a calorie deficit and doesn't have to be grueling or time-consuming, as just 10-15 minutes of moderate intensity cardio can burn the same amount of calories as an hour-long weightlifting session. 5. Cardio is not always necessary for losing love handles, especially for individuals who have active jobs or lifestyles, but it may help reduce visceral fat and overall belly size. 6. Incorporating low to moderate intensity cardio exercises that you enjoy and can stick to, such as incline walking or swimming, can help you see progress in getting rid of love handles. 7. When weight loss plateaus, instead of making drastic changes to your plan, you can either decrease calorie intake or increase activity level, but only a small change is needed. 8. "To completely lose your love handles, you have to get to a level of leanness that is very difficult to sustain for most people."
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“They don’t tell you how crappy and low energy they feel” wish more influencers were more transparent. Nothing is as easy as it seems
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This video should have wayyy more views. It’s so good, and I fear it’s been mistitled. It should just be called “How to burn fat and lose weight”. Just straight to the point.
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i love that he makes fitness content like this not feed into your body dysmorphia. it’s so refreshing. thanks bro ✊🏼✊🏼
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That is the best advice yet. Look at your overall progress. don’t over obsessed with your abs and love handles. You are all kings and queens! One step at a time! And don’t forget, we mainly work out to be HEALTHY!
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Simple. Concise. Straight to the point. Thanks Jeremy
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Thanks for this video, Jeremy. I lift and do cardio 5 times a week, and can't touch my love handles. You have given me the motivation to eat better and work harder to lose them.
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Thanks Jeremy. I have been starting this same routine and diet for the last 3 weeks. My wife has been a huge support. It definitely has been hard when one doesn't see the changes right away. But will take a lot of consideration on you mentioned at the end of this video. As well as focusing on lifting, cardio and nutrition. Thanks again
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Jeremy isn't the hero we deserve, he's the hero we need.
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Absolutely respect you for this video. I take the points you have given and the most important one for me was the last one; I have been consistent with the gym for about 4 months now and have slimmed down quite a bit, but I have been so obsessed with completely losing the belly fat that I ignored the gains I have made. This video placed things into perspective and I am thankful for that.
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What I really like is you acknowledge that striving to get rid of love handles may not be for everyone. Especially since maintaining once you do lose them may be stressful and ultimately not worth it. Very helpful video!
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Thumbs up for the ending! I get constantly told, that I'm lean and look good, but I was fat my whole life and always struggle with my live handles. I keep training in a healthy amount, but I won't drive myself crazy and work on my insecurity. Thank you!
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I only want to say, THANK YOU. I’ve been working out for a few months now and seeing the love handles not reducing in size was getting really frustrating. I know now that I need to be more patient and this process can last even a year. The video is amazing, full of information and especially honest. Thank you a lot!
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Really love how didn’t drag on “talking about” losing love handles and then ultimately leading your viewers to a website to “buy” how to lose your love handles just like every other professional trainer. Love the help and your work you’re doing brother. I feel that you use your platform to actually help your fellow man and woman achieve their goals, not out for anyone’s money or likes. Stay blessed man 🙏🏽🙏🏽🤙🏽
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This is the first video that makes complete sense as it covers so many areas. Well done and thank you!
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Thanks for making this video. The step by step breakdown is so helpful. I especially appreciated your ending about trade offs. People don’t talk about that enough. It’s good to want to be healthy. It’s okay to want to look good. But we can take that too far when we’re comparing ourselves to unrealistic ideals, or when we don’t understand what’s required to attain that in our own circumstances. You’re not selling mirages, which is why I think you have the best channel for workout wisdom. Great stuff.
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Love the honesty and the fact you don't sugar coat, loosing weight is hard and also very depressing when you hit a wall or feel your getting no where, just got to keep pushing and stay positive keep going people you got this
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I absolutely love how you explain everything in detail!❤❤💪🏾
