Lose Love Handles: Calorie Guide — Full Breakdown & Transcri

[00:00] Do you ever see that cartoon of the two

[00:01] diamond miners? One's only about halfway

[00:03] there, but whereas the one on the bottom

[00:05] is quitting. You don't want to be that

[00:06] guy. Any discussion of losing body fat

[00:10] or specifically what's going on down

[00:11] here in terms of the love handles is

[00:13] going to have to start not down here,

[00:15] but up here. We're talking about what

[00:17] you're putting in your mouth. That is to

[00:19] take two simple numbers, 12 and 15. If

[00:22] you look in the mirror, if you have

[00:23] visible abs, then what you're going to

[00:25] do is take your body weight and multiply

[00:27] it by 15. If you do not have visible

[00:30] abs, you take your body weight and you

[00:32] multiply it by 12. And what that gives

[00:34] you is a simple starting point, a

[00:36] caloric total that you should be

[00:38] targeting each day. So, how long does

[00:40] this last? Just two weeks. If you follow

[00:42] an eating plan, which should roughly be

[00:44] the same types of foods every day or so

[00:47] for the next two weeks, you can identify

[00:49] a caloric starting point that you can

[00:50] now start to make adjustments to that

[00:53] will give you the confidence of knowing

[00:54] you're moving in the right direction to

[00:56] ultimately losing those love handles and

[00:57] getting the physique that you want. I

[00:59] mentioned eating roughly the same foods.

[01:01] There's a reason why. Because all foods

[01:03] are not created equally. If you eat a

[01:06] steak at home, but then you go out to

[01:08] Applebees and eat steak, the one you had

[01:10] at home is probably 500 calories or so,

[01:12] grilled nicely on your backyard grill.

[01:14] The one at Applebee's with all the extra

[01:16] butter and sauces they throw on it is

[01:18] probably closer to 1,800 calories. So,

[01:20] in order to be very accurate in

[01:22] determining what that maintenance level

[01:23] of calories is, you want to make sure

[01:24] you're giving it accurate information.

[01:26] The other thing is something called the

[01:28] thermic effect of food. Proteins come at

[01:30] a higher cost calorically for our bodies

[01:32] just to even break them down. So if you

[01:34] start to shift the amount of protein

[01:36] that you eat versus carbohydrates during

[01:38] this time, you're going to maybe lose

[01:39] some of that accuracy. So again, trying

[01:41] to eat the same type of foods during

[01:43] this twoe testing period is really

[01:45] crucial. Once you have that number, then

[01:47] the only thing left to do is just watch

[01:49] and see what happens. Now, if you find

[01:50] that you're not losing weight, you just

[01:52] adjust your calories down by 10%. So if

[01:54] you're at 2,000 calories, drop them by

[01:56] another 200 and then once again

[01:58] reassess. Once you've reached a level of

[02:00] maintenance where you're not gaining or

[02:01] losing weight over the course of the two

[02:03] weeks, well, then you can start to

[02:04] adjust from there. Whether it be very

[02:06] aggressive by about 500 calorie deficit

[02:08] or so, or maybe less aggressive 200 or

[02:11] 300 calories. The point is you can start

[02:13] to ensure that you're actually getting

[02:15] into that hypocchloric state required to

[02:18] lose the body fat to put you on the

[02:20] right path to losing those love handles.

[02:22] Hey guys, real quick, I want to give you

[02:23] something for watching this video. If

[02:25] the love handles aren't really

[02:26] determined by the exercises that you do,

[02:28] what else might be? Well, if you have a

[02:30] stomach that sticks out further than you

[02:32] wanted to, it could be that you're

[02:33] actually doing the wrong exercises

[02:35] because there's a specific muscle that

[02:36] will help that to be pulled back in. And

[02:38] I put together a complete routine, 22

[02:41] days to a flat stomach that you can have

[02:42] for free just by going over ax.com/flat

[02:45] stomach. I think you're going to find it

[02:46] helpful. And again, it's yours totally

[02:47] free. Now, back to the video. Now, the

[02:49] good news is creating that deficit

[02:50] that's capable of giving you that

[02:52] tapered waistline isn't all the

[02:54] responsibility of what you put in your

[02:55] mouth, but actually the activity that's

[02:57] going on down here.

[03:00] No, Jesse, not that kind of activity.

[03:04] You actually don't have to run. As a

[03:06] matter of fact, you might want to start

[03:08] walking some more because that's much

[03:10] more effective when we're talking about

[03:11] creating fat loss. Why? Because it's

[03:14] more sustainable. A lot of us find the

[03:16] task of running to be either too hard on

[03:18] our joints or too demanding to repeat

[03:20] multiple times during the week. But

[03:22] simply taking an extra walk throughout

[03:24] the day or multiple times in a week is

[03:26] actually much more obtainable and

[03:28] achievable. So what are we talking

[03:29] about? Well, a 180 lb person can burn an

[03:32] extra 300

[03:34] calories by walking for an hour at a

[03:36] pace of just 3 and a half miles hour.

[03:38] That's not really that fast, but again,

[03:40] it's something that we could easily do.

[03:42] You can take the stairs or you can park

[03:44] your car further away. We can

[03:46] deliberately try to get more steps in

[03:48] our day, realizing that with every extra

[03:50] step we take, we're burning a few

[03:52] additional calories that will help to

[03:54] contribute to that deficit that is

[03:56] required to help you to get to those

[03:58] leaner levels of body fat. Now, I know

[03:59] what you're thinking. But Jeff, doesn't

[04:01] the extra intensity of the HIT training

[04:03] actually lead to more calories burned?

[04:05] That's actually not how it works.

[04:06] Because even if you took a hard

[04:08] exercise, one of the hardest, a burpee,

[04:10] and performed it for a minute, you're

[04:12] going to burn 15 calories, which is much

[04:14] more than you do in a minute of walking,

[04:16] but how many minutes are you sustaining

[04:18] burpees for? Like, could you even do

[04:20] burpees for 10 minutes straight? Likely

[04:22] not. So, the 10 minutes at 15 calories

[04:25] burned is only 150 calories burned,

[04:28] whereas again, we talked about 330 in a

[04:30] more sustained, low intensity effort

[04:32] like walking. And this is actually

[04:34] easier work, so it's more likely you're

[04:36] gonna actually do it. Now, what if there

[04:37] was a cheat code or a hack that allowed

[04:40] you to visually attack that waistline of

[04:42] yours through exercise that didn't

[04:44] involve a single exercise for your

[04:46] waistline? Specifically, no side bends.

[04:49] Don't ever do a side bend. What I'm

[04:50] talking about here, guys, is actually

[04:52] fixing the appearance of that waistline

[04:55] of yours by visually creating a wider

[04:58] physique through the use of exercises

[05:00] that target your shoulders, specifically

[05:02] your middle delts and your lats. So, you

[05:04] get more of that visible vtaper from the

[05:06] top to the bottom. You actually create

[05:08] what we call this dorito chip shape. And

[05:10] the reason we get this is because we get

[05:12] the middle delts becoming more prominent

[05:14] and we get that tapering with down

[05:17] towards the waistline from a

[05:19] well-developed set of lats. Well, you're

[05:21] going to need to do some exercises that

[05:22] do that. And some of my favorite ways to

[05:24] target the middle delts are simply with

[05:26] lateral raises. And there's a lot of

[05:28] ways we can do this. We can either do it

[05:29] with lighter weights with more focused

[05:31] tension on the delts by performing

[05:33] slower repetitions with really good form

[05:36] and no substitution with other muscle

[05:38] groups. or we can do something more

[05:40] explosive and powerful like a cheat

[05:42] lateral. When it comes to the back,

[05:43] you're going to want to focus on the

[05:45] exercises that actually train more of

[05:46] the lats rather than the upper back or

[05:48] the thickness of the back. And these

[05:50] exercises are really more of those

[05:52] vertical pulling exercises like a lat

[05:54] pull down or an underhand pull down or

[05:58] even a pull-up or a variation of a

[05:59] pull-up. You can even do exercises like

[06:02] the row as long as you're keeping that

[06:04] elbow tucked tight to your side or even

[06:06] something more lat specific like a

[06:08] straight arm push down. All these

[06:10] exercises do a great job of training the

[06:12] lats to give you more of that visible

[06:15] vtaper and again create that illusion at

[06:17] least while you're working on the rest

[06:19] of the steps here to get a more broad

[06:21] top and more tapered waistline that will

[06:24] get you liking more of what you see in

[06:25] the mirror while you move on to step

[06:27] four. And so step four is where a lot of

[06:30] you, let's face it, probably skip

[06:31] forward to because you wanted to find

[06:33] out how do I deal with this right here.

[06:35] Again, it starts with all the stuff we

[06:37] discussed already. But if this was in a

[06:39] museum, this would be the part you'd

[06:41] likely focus on. Your eyes would go

[06:43] right here. And there's a reason for it

[06:44] because the six-pack kind of tends to do

[06:46] that. Look, even somebody with

[06:47] definitive love handles looks instantly

[06:50] better when you start to etch in some

[06:51] abs because visibly they actually happen

[06:54] to soften the appearance of those softer

[06:57] love handles by giving you something

[06:58] else to look at. But they also do

[07:00] something much more important than that.

[07:02] This right here becomes the inspiration

[07:04] to keep going in order to get to the

[07:07] point where you can actually lose those

[07:09] love handles. See, what men experience

[07:11] is something called top-down fat loss.

[07:13] Meaning when we start to lose weight, we

[07:15] start to see it first in our face and

[07:17] then in our neck and then usually

[07:19] through our chest and then it starts to

[07:21] work its way down into that upper row of

[07:23] abs. And when you can even start to see

[07:25] just that top row, you become inspired

[07:28] to keep going because a lot of us stop

[07:30] long before that point. Do you ever see

[07:32] that cartoon of the two diamond miners

[07:34] where they're digging away trying to get

[07:36] to the diamonds? One's only about

[07:38] halfway there, but he's really eagerly

[07:39] going and chopping away. Whereas the one

[07:41] on the bottom is quitting not knowing

[07:43] that he was only about six inches away

[07:45] from finally hitting pay dirt. You don't

[07:47] want to be that guy. So what does that

[07:49] mean? We need the inspiration. Nobody

[07:51] keeps going without something that

[07:53] continues to drive them. And as you

[07:55] start to see that top row of abs, it

[07:56] really behooves you to make sure that

[07:58] you're doing something to train the abs

[08:00] so they actually look good. So this is

[08:02] where you want to start doing some ab

[08:03] exercises. So, we're talking about

[08:04] exercises like a classic crunch where

[08:07] you're moving those shoulders towards

[08:08] the fixed pelvis or maybe a crunch pull

[08:10] down where once again you're using some

[08:13] additional weight here but you're moving

[08:14] towards a fixed pelvis or even something

[08:16] like a power up which requires more of a

[08:19] situp but you're doing it once again

[08:21] with just moving your shoulders towards

[08:22] the fixed pelvis. And if you're looking

[08:23] to get rid of those love handles, guess

[08:25] what? You're going to have to train the

[08:27] obliques. Because if we look at that

[08:29] picture of art once again, what would

[08:30] happen if I actually got rid of the

[08:32] frame around those abs?

[08:35] It just doesn't look as impressive.

[08:37] Because when it comes to the artwork,

[08:39] your obliques are framing in your abs.

[08:42] They're actually giving you that visual

[08:43] tapering that makes your abs look a lot

[08:45] more impressive. But as I said, you're

[08:47] going to have to train them. But this is

[08:48] where we have a problem because a lot of

[08:50] people think the big myth out there that

[08:52] training your obliques gives you a big,

[08:54] thick, blocky waist. No, that's only if

[08:57] you're building your obliques up and you

[08:59] still have them covered by a lot of fat.

[09:00] Because you can see right here, when you

[09:02] get rid of that fat, those obliques look

[09:05] really, really good and really

[09:06] impressive. So, when we're talking about

[09:08] training the obliques, you have to do

[09:09] rotational exercises. And I'm going to

[09:12] tell you this, the faster you can move

[09:14] away from just the body weight exercises

[09:16] and add some resistance, the more these

[09:17] muscles in here are going to respond to

[09:19] start shaping up and carving in and

[09:21] giving you that really tapered

[09:22] waistline. So, I'm talking about

[09:24] exercises like this to start where

[09:26] you're just using rotation either from

[09:28] the bottom up or from the top down, but

[09:32] then moving into some form of resistance

[09:34] like a band where you could do

[09:35] rotational work like this or even using

[09:38] the weight of your own legs and doing

[09:41] hanging leg raises like this. Again,

[09:43] building up to this if you can't start

[09:45] here is fine. You could actually do this

[09:47] exercise laying on the ground and still

[09:48] getting that rotational work in.

[09:50] Anything we can do to incorporate the

[09:52] rotation of the pelvis while we're

[09:54] moving is going to help us to start

[09:56] training those obliques. Now, here's the

[09:58] other thing I don't want you to do.

[09:59] Don't be one of those diamond digger

[10:01] quitters, right? Because remember what I

[10:04] said. It's this area that's the last to

[10:06] come off. You could lose all the fat

[10:08] from here and it starts to work its way

[10:09] all the way down. It's that stubborn

[10:11] area around your waistline that's so

[10:12] hard to get rid of. But don't quit. Use

[10:15] the motivation you got from starting to

[10:17] see some of the progress elsewhere and

[10:19] some of these tricks to visually

[10:20] tapering that waistline to keep you

[10:22] motivated to keep going, to keep digging

[10:24] and chipping away until you hit that pay

[10:26] dirt. Because ultimately, there's nobody

[10:28] walking the face of the earth that's

[10:30] genetically disposed to always having

[10:32] fat all around their waist. If you stick

[10:34] to the plan, this fat is not unlike any

[10:36] other fat in your body. It will

[10:38] ultimately come off, and when it does,

[10:39] you'll look much better for it. If

[10:41] you're looking for more help on

[10:42] nutrition, then make sure you check out

[10:43] this video over here where I cover two

[10:45] strategies to help you actually speed up

[10:47] your fat loss. And if you're looking to

[10:48] pair down those ab exercises to just

[10:50] two, then check out the only two ab

[10:52] exercises you need here. Guys, remember

[10:53] to turn your notifications and subscribe

[10:55] if you haven't already done so. Check

[10:56] out our full programs and meal plans

[10:57] available over at athletex.com. All

[10:59] right, guys. Good luck.