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 midsection.
The first step, as always, starts with nutrition. There are no shortcuts that allow you to avoid lowering your overall body fat if your goal is to see sharper obliques, a tighter waist, and a more ripped core. The good news is, this does not have to be overly complicated. I’m going to give you a simple starting point you can use right away to begin dropping body fat and shrinking the love handles.
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First, stand in front of the mirror and see if you can make out the top row of your abs. They don’t need to be deeply carved or perfectly visible. If you can see even a faint outline of that top row, multiply your bodyweight by 15 to estimate your target daily calorie intake. If you cannot see them at all, multiply your bodyweight by 12 to create a slightly more aggressive calorie starting point.
Stay consistent with that calorie target for the next two weeks and track whether your weight is moving in the right direction. If it is not, reduce your intake by another 200 calories per day or so, with 500 calories being the most aggressive adjustment I would recommend, then reassess again. Once the scale and your body fat start trending down, you know you have found the right starting point and can continue working toward a leaner waist.
The second step is using activity to support your calorie deficit. This is where you increase your total daily calorie burn without forcing all of the progress to come from cutting more food. For most people, walking is the smartest and most sustainable form of activity for improving the waistline. It is easy to recover from, low impact, and something you can do more consistently, which makes it more powerful over the course of a full week.
Running can be too demanding on the joints for many people, especially those carrying extra body fat, and it often becomes less sustainable because of the higher effort and recovery cost required to keep doing it consistently.
The third step is one most people completely overlook. Instead of only thinking about ab exercises or exercises for the love handles, think about the visual impact of building broader shoulders and a wider back. When your delts and lats are more developed, your waist instantly appears narrower by comparison. This is where exercises like lateral raises for the middle delts and pulldowns or straight arm pushdowns for the lats become important.
Choosing the right exercises matters here, and I show you the specific ones that are going to help create that more tapered, athletic look.
Next, we can finally turn the attention to the abs themselves. The key is not just doing more ab exercises, but choosing the right ones. Top down ab movements, where your shoulders move toward your pelvis, are often easier to perform correctly and can help develop the upper abs that you are most likely to see first as your body fat starts to drop.
Remember, men tend to lose body fat in a top down pattern. This means you will usually see your abs before the love handles fully disappear. Training the abs along the way helps keep you motivated because you can start seeing progress before the last stubborn fat around the waist is gone.
Finally, you need to train the obliques. Do not avoid oblique exercises because you are afraid they will give you a blocky waist. That is one of the biggest mistakes people make. A well developed set of obliques is part of what makes the waist look athletic, sharp, and complete once the body fat comes off. The key is using the right rotational ab exercises, like the ones shown in this video, so the waist looks tighter and more defined.
Use this simple 5 step approach if you want to burn fat, lose love handles, and build a more sculpted waistline for good. When you are ready for a complete workout program and meal plan that removes all of the guesswork, head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to lose love handles, get rid of stubborn fat around the waist, build ripped abs, and reveal a leaner midsection, make sure to subscribe to our channel through the link above and turn on your notifications so you never miss a new video.