The #1 Method to Lose Love Handles (FOR GOOD!)

Love handles are one of the toughest areas to get rid of. Using the latest science, I’ll show you how to lose love handles (and keep them off) in 5 easy steps. But first, you need to understand how you developed that stubborn fat in the first place - from months and years of overeating. Our bodies prefer to store our excess calories as fat around the abdomen. This is especially true for men as well as women after menopause. Worse, usually, wherever the body stores fat first is where it will lose fat from last. This is what makes belly fat, lower back fat, and those love handles so easy to gain yet so tough to lose. But don’t worry. Love handles are just like any other fat. Use the right approach, and eventually, they will go away. And to lose love handles, we’ll start with the most important step, nutrition.
LINKS:
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4-Day Upper/Lower Workout Routine:
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6-Day Workout Routine:
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Click below done-for-you plan that’ll guide you step by step throughout the whole fat loss process:
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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.

[@JeremyEthier]

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/

[@Akashfitness401]

Hi, I want to ask that i am currently at 16 percent body fat so i am going increase my NEAT by walking 12k steps eating high protein diet 4 times a week and 3 days high carb diet to make sure my appetite don't go down and my metabolism stay high. Is it good idea?

[@raze618]

@@Akashfitness401 If you want to walk 12k steps 3 times a week or more, sure, go ahead. But it will take so much time, so unless you enjoy walking then stick to it, otherwise I would rather choose a different cardio option like running or cycling to spend less time on it meanwhile burning the same amount of calories. When it comes to the diet I think you should mix it up and make sure you're eating like at least 1.8g of protein per 1kg of body weight + fair amount of vegetables and fruits daily (split it for each of 4 meals or smth) would make it optimal. That's what I would recommend doing.

[@rajasohaibabdullah6942]

Please update the playlists and make more

[@jhalakjyadav8587]

😊

[@prodigy4067]

Hey, can u make a video on people who are "skinny fat" and what they should do?

[@fitnytech]

Fitness is not about being better than someone else, it’s about being better than you used to be.

[@kdaadventures8616]

YESSSSS

[@u187146]

Spot on comment

[@kylethedalek]

I don’t seem to be getting fitter. My stamina just isn’t increasing.

[@MelindaHnguyen]

“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

[@MrPablofrost]

Rest and water... U cant be in a deficit everyday

[@KleberD91]

You dont feel crappy and low energy. I do not. And i was in deficit for 4 months everyday. If you still get enough carbs, you feel the energy.

[@XYKYLYN10]

As long as you drink enough water and sleep your 8 hours a day. While you sleep, you don't eat and that helps on your calorie deficit. One main thing about exercise is taking control of your time and diet.

[@dancerjack1814]

Exactly! Curated content can be so disingenuous. I really appreciate this channel specifically because he encourages long term, gradual changes.

[@MyCompAndGadgetHacks]

​@@KleberD91 Get to atleast below 10% body fat. Its hard maintaining that because eat less your body literally thinks its dying eat more well your body fat is going to increase. Its just not sustainable long term

[@DieLazergurken]

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."

[@jareddelacruz946]

thank u

[@CuzinH423]

Mvp

[@geno5169]

I go walking around 4 to 5 miles. While fasting with weight lifting.and ab exercise . Still working on it

[@cesarmartinez8876]

If i could give you a gold star i would 🫡

[@zamicczsmicc7464]

thank you

[@disfunctionalrobot]

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.

[@wr_royalty]

i love that he makes fitness content like this not feed into your body dysmorphia. it’s so refreshing. thanks bro ✊🏼✊🏼

[@spartacusptolemaida]

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!

[@MrWizzball]

Save 10 mins of your life, summary, do cardio daily.

[@JameyKing.]

You should do this for more videos all of YT. Thank you for your service

[@Zennomm]

doing too much without a proper muscle exercise makee you lose muscle more.

[@Peace_seeker]

Tq

[@kristianpoulsen4121]

What a hero

[@atulahirwal2470]

😂

[@hampgoodwin553]

Jeremy isn't the hero we deserve, he's the hero we need.

[@bradford_shaun_murray]

4:21 woah

[@tims-wy2]

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.

[@antoniolandolfo801]

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!

[@eloysannicolas9067]

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 🙏🏽🙏🏽🤙🏽

[@LegionWolves]

Simple. Concise. Straight to the point. Thanks Jeremy

[@Fredryk27]

also no bullshits.

[@D.M.S.]

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!

[@samuelthompsonsamuelthomps8693]

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

[@elise2627]

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!

[@thaskoobz]

This is the first video that makes complete sense as it covers so many areas. Well done and thank you!

[@wearenotathing]

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.

[@limpymcdix9141]

I don't feel the need to comment that often, but i have to for this. Jeremy and his content were very easy to listen to and watch. Straight forward, honest, and well made.

[@aanngls]

I love how your videos/contents so insightful. You just don’t make videos about workout, “you have to do this workout and that, etc.” but you also provide knowledgeable insights and scientific-based information. I am glad I subscribed to your channel. Keep it up! You’re helping a lot of people.

[@kristianroque3534]

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

[@sasajovanovic2902]

God bless u keep going ❤

[@jaytown2802]

you got this king

[@michaellawrence192]

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.

[@TurkeyDart]

Same. I lost 183lbs so far and i am now hung up on getting to low 20% body fat. And i always forget how far ive come

[@bradford_shaun_murray]

0:47 woah

[@obeygarcia8662]

Finally Jeremy! Thank you for posting some science based workouts for love handles I’ve been waiting for this video

[@orion7873]

The bit at the end was really what I needed ... I'm always going to have love handles but, I think I'm doing pretty good otherwise and rather than obsess over perfection, it's better just to be grateful for what you have.

[@rrstyles4u]

I absolutely love how you explain everything in detail!❤❤💪🏾

[@amar5704]

This is such good quality content! Love the calm voice, clear expectations of limits one must be aware of and in general doesn’t make workouts seem like a gruelling part of the day but more of a simpler addition among other activities. Very motivating!

[@sreejumon689]

The last part you mentioned about trade off & sacrifices we have to make for loosing love handles and all the Instagram models may not be natural, many influencers skip this part and make it feel like it’s our laziness that stand between loosing love handles or not. The fact that it is hard to maintain it is clearly overlooked by them for their gains. Thank you or the true honesty…❤

[@nominecognomen736]

The part about not stressing about it too much at the end is definitely gold. Life is not only about that. And you definitely can look VERY good without lowering your bodyfat percentage to such low levels. You are in a win win position when you have an active job and lifestyle that I can tell you for sure. It is like doing smth useful when waiting for someone) The process is much easier and natural while the result is the same compared to when you push yourself.

[@yucelbulut4249]

The second I saw love handles I run here to see the solution 🎉🎉🎉

[@nushaithshimar3429]

Same

[@Italianempath]

Same here as well

[@invader1473]

Probably the number one area everyone wants to get rid of. 😂

[@Nathanator]

Same

[@yucelbulut4249]

​@@invader1473definitely 😂 from my grandparents to my little students all are talking about their sides😂

[@jozefdonoghue]

The comment about the extra push at the end is so true. I reduced my cals to 1500 at the end of my cut to try and get completely shredded and I felt absolutely awful and my hormones were all messed up. Consider the trade off

[@Vnm-sh1jv]

The last few seconds of your video was deep because, I too am always obsessed with losing my love handles and annoyed I still have them. People tell me I am crazy because I am getting more broad and defined everywhere else... Didn't realize this until JUST last month and I have been working out, on and off, for 15 years. You are right man- I must take my time and it feels good to know I have improved everywhere else but argghhh damn stubborn love handles! Great video.

[@leandro_80]

This is the most complete guide I've seen on KZbin. Thank you very much

[@LuisSpencerFreitas20]

This video rocked. Hate workout videos as it feels I can never do it. This explains things great. I’m about to pick up a lot more walking!!! Thank you!

[@medpoint3338]

Most of them are watching this by sleeping on bed😂

[@rickelkerr5366]

Look who's talking 😅

[@Mr.DanishGaming2486]

No

[@0.25x7]

Laying on the bed

[@vaibhavtyagi1588]

You got me😅

[@senpaipat7230]

😂😅

[@stevev-hehimhis1892]

Thanks so much for reminding me that I look very good even if I have something on my love handles. It's so easy to focus on what you don't have rather than appreciating all the good work you've put in over a long period of time! I appreciate you, brother!

[@hoser7706]

Love this channel for its honesty and no secrets hidden from us.

[@NordicMyth]

This is a GREAT and realistic video. Thank you so much for this info. I have recently got back on the exercise/diet train, after YEARS of neglect. I was always in half decent shape in my 20's and 30's, but just let myself go as I got into my late 30's and now early 40's. Combine that with terrible eating habits, and heavy drinking. I am about 1 month into my new routine and have already seen some incredible improvements in my overall health. The key take away for me is GIVE IT TIME. As you say, it has taken years to build up this fat and poor physique; it will take time to lose it, and get back into your desired shape, or reach your goals. Don't get discourage people....start slow, and build your way up!! I started with steps.....and now up over 12k steps/day as well as 3x/week on the treadmill. Combine that with some weight training and a wicked diet I put together, and even my mental health has improved tremendously. Don't give up, and the only competition you have is YOU!! And you got this!! 😎😎😎 Thanks again for the video and you now have a new sub.

[@bflathead]

I’m 65 and am just trying to stay healthy. I walk 10K steps almost daily outdoors and love this. I hit the elliptical machine in Fat Burn mode for a quick 15 minute workout and burn right around 200 calories. I try to do this daily as well. I didn’t realize how weak my thighs were until I started the elliptical.. but they are getting stronger each day. I don’t have love handles but I do have the dreaded man boobs and I want to lose them desperately. I see results already and will keep on training. Thanks Jeremy..great video.

[@JD1979]

I never leave comments on things like this, but I definitely appreciate the way you break everything down in a realistic way. Thank you Bro

[@fragout9575]

I'm just getting back into my fitness journey and the back slides are a real struggle. But I drive on as best I can! I am a member of a gym and I have a trainer as well and have tried a few different home delivery food preparation services as well to manage the fast food craves... All in hopes of just getting some borderline and just over the line heallth issues under control! Channels like yours let me know I can keep motivated and push on even when I don't see big gains or losses but the point is to maintain and embrace the progress more than anything else! Thanks!!

[@chair_smesh]

I’m starting to see my actual abs at 152lbs, 12% body fat coming from 190lbs at my lowest point. I feel like the key was patience and time with small deficits. Crash dieting used to make me so hungry and go on a binge. Now I’m just eating like a regular person.

[@E3T7]

12%? You should’ve seen your abs before 15%. Either you’re overestimating or you’re a lot more ripped than you think

[@jaskaransingh-lz8bz]

What’s your height

[@g00bers24]

This gives me hope to keep pushing, I'm down from 195 to 170. Guess I should shoot for around 160 lbs to see mine lol

[@metbear3]

Lol, I got there by continuously bumping my activity levels. Got up to running about 25 miles per week, plus riding my bike to work every day. I remember thinking "So this is what it takes. How to these other people do it because it doesn't seem they do anything other than a regular gym routine". Anyway those days are gone, but I'm still in shape

[@chair_smesh]

@@E3T7 I said “actual Abs” meaning muscle looking like it’s right under the skin. At 15% it’s like that fake Abs with the 6 pack fat indentations. I could see the oblique gils as well now

[@shinymystery]

What I learned from this video is that I just need to keep going and do what helped me lose weight so far. I've been working out for almost 4 months now and have been eating somewhat healthily (less carbs, increased protein, occasional junk) and have lost 18 lbs. from 178 to 160. Every part of my body has shown signs of improvement except for my stubborn belly and my moobs. I've been overweight since I was a kid and all throughout my teen years and I'm now in my early 30s (not overweight anymore but just carrying that belly fat). Thanks for reminding me to keep pushing! And thanks for supplementing EBP guidelines in your videos

[@wethepeople8280]

You lifting already? If not get some compound lifts going like StrongLifts or starting strength. But yeah man I haven’t lifted for a very long time because of injuries initially and then laziness later. But started up three months ago, and while I know I have a long way to go, I’m super happy with my three months of progress. Now just envision where you will be in a year, two years.. five years! 18 pounds from 178 in four months is great. Just need to put on some muscle and get your testosterone levels juiced again from some heavy squats, deadlifts and bench etc. The more muscle on your body the higher your metabolic rate since your muscles and lifting demand a good amount of caloric energy throughout the day to sustain and repair.

[@shinymystery]

@@wethepeople8280 Yeah I do lift weights, but the weight of my dumbbells is limited because I workout at home, so I just try to do more reps. I have a little bit of social anxiety so it's a bit challenging going to the gym, so for now, I'm just looking to increase the weight of my dumbbells. But man, my goal for now is to get a "flat" stomach. Having abs would just be a bonus. Good luck on your health journey!

[@nickronin9618]

this is the best and most honest fitness channel in You tube!

[@FastEddie86]

One of the best videos you’ve made yet. Just to the point and with good emotional intelligence too at the end

[@lowellhouser7731]

I went from 250 pounds to 195 by walking to work(I'm 6_2 and not a small frame). it was 3.3 miles each way, done four times because I was on a split shift. There were uphills involved. I would carry my work uniform including boots in a gym bag. When I started out the trek was an hour and fifteen minutes. When I quit years later it was down to 55 minutes. It didn't matter what I ate at that point. No changes to either diet or any other exercise. I wasn't ripped at all. I was THIN(for me).

[@sbboy333]

I needed this video. Former DI athlete, veteran and now firefighter. Still in pretty decent shape wrt general population but I’ve lost it with 3 young kiddos. Need to lose 10-15 pounds at least. Thank you

[@m_jabali]

damn bro you had hell of a life

[@tewbears]

I wish I knew about you when I started my fitness journey back in 2017. Would have saved me so much time. This guy speaks nothing but facts.

[@Rupakiam]

very well said brother sustainability is what maters the most and is often ignored. I went through transformation twice losing love handles and now again I'm back with it.

[@8833daniel]

Best fitness video I’ve seen in a long time! Keeps it real without the fluff. You’re awesome bro 🤙🏽

[@2cleeng]

This was a ABSOLUTE great video. I’m a guy that was in shape for a number of years after I stopped playing basketball. I had 17% body fat I was lean six pack. I wasn’t big I wasn’t small just right where I wanted to be at 185. within the last two and a half years I got lazy and just didn’t wanna eat as healthy any more, drank what I wanted indulged and worked out less. I got to 221 the heaviest I’ve ever been in my life and said f that. Started a lil meal regimen my cousin put me in weighing my food working out more eating healthier and I’m down to 209 and couldn’t be happier. The video really showed me I have to stick to it and that places like my face and other parts will come off first before my abs return and he’s 1000% right because I’m actually starting to see it now. So great video man I appreciate the knowledge 🤙🏾✊🏾🙏🏾👌🏾

[@khanhvu356]

17% body fat but also six pack. I want to be you in the past, how can?

[@BM_Holdings]

This was an excellent video Jeremy. I find most fitness videos just sell things. But I found lots of value with this one and happily subscribed. Looking forward to your other ones. Thank you.

[@aiyulee6366]

I admit this is the most informative and thorough explanation for losing fat. You keep it real I like it

[@kevinclapson]

Personally, I've seen considerably more reliable results in fat loss by focusing on building muscle. Keeping my deficit 6 days a week, but steadily increasing by basal metabolic rate due to steadily increasing lean body mass helped me drop 65lbs of fat in around 8 months. Always appreciate your content and info.

[@SteveWeltman]

Jeremy, I really liked the way you present information. Even though I know that this video was an extended 'get my program' ad, it's still valuable info and was presented with very good supporting data and examples. Nothing in here was bad advice... all actually was balanced, temperate and understandable. Great work! I hope my videos get to this level of polished end result sometime soon. (and of course, I will continue to follow your channel).

[@cenciende9401]

Learn what the word 'ad' means.

[@c.w35t87]

I basically walk one and a half to two hours every day while watching KZbin and time flies fast, the power of multitasking!

[@irisyeo07]

Greetings from Singapore! I’ve always been skinny and struggle to put on weight while growing up, but as I aged and now as a 49 years old Asian woman I find that I’ve become a bit skinny fat in my belly as I sit all day in office. I’ve been lifting weights and training with a personal trainer for the last 6 months to build muscles & to gain weight, indirectly I’ve seen some progress in losing my belly and love handles but still have them. I was feeling a bit discouraged and decided to rewatch this video from you - thank you for your encouragement & reminding me the progress I’ve made so far in the last 1 year since I restarted exercising & weight lifting for 6 months.

[@johnabbinanti9418]

Hey Jeremy, I just wanted to take a moment to applaud you! I am also a fitness professional and it’s so refreshing to see someone like yourself finally telling the truth about weight loss. No quick fixed but just the reality and science of what it takes to reach a goal of losing your love handles. It was also fantastic that you emphasized how important it is to embrace all of the progress you’ve made along the way while not always looking for absolute perfection. Seriously I get so frustrated watching all the quick fix BS advertisement. This was such a breathe of fresh air. I’ve been in this business for over 30 years and have seen it all. Well done on just being an honest, caring fitness professional. I wish you all the success in the world!

[@JB-wg7nd]

Hey Jeremy. It's Jeremy here and I am 1 year and 8 months in of my body transformation journey. There have been some setbacks with injuries but I've lost 30lbs through the help of your videos. Thank you for all the help and insight. I appreciate it bro. 😤👊

[@scienti5t]

Voov great. Congrats

[@faythealaniz3922]

No because I’ve been on my game with losing weight and I overall wanted to lose my love handles and I wasn’t sure if what I was doing was right and so I came to this video and to hear him basically say everything I’m doing is right gets me so motivated and excited to keep going.🎉

[@timdowney3337]

Mad respect! Great, honest, scientific information. I also very much appreciated your words at the end of the video about not obsessing over how we look, but to simply appreciate all the progress of becoming healthy!

[@oceanbearing]

Love the comment on the last 30 seconds of the video. I always wonder about genetics, and the work to accomplish that look. A big part is mental as we are our worst critic. I get compliments on my physique all the time but I can't look past the last bit of tummy fat I have. That said, there are some good tips here especially about not going to high of calorie deficit initially.

[@DirkusTurkess]

Your body is fierce friend. 👍

[@davidcbeaudoin]

Great information here as always. I had been in a bulk and then maintenance for a while so I developed what I call the "gut crack." I hate it. The worst part of bulking is my waist is always where I gain noticeable fat. I currently lift weights 4-5 times a week, but the only cardio I do is a short ten minute walk on the treadmill before I start training. My weight loss has slowed to a crawl even though my diet and training have been very consistent. It might be time to add some cardio into my routine and see if that kicks it back into gear.

[@restock509]

Jeremy, thanks for good honest usable information. You have made a difference in my workouts, thanks!

[@KnoxAnder]

This is some honest and genuine information. Especially the ending, thank you. 🙏🏿

[@KalaRaja313]

I’ve made insane progression the last month following you. Downfall, during my cut I’m starting to feel so weak throughout my days. My 6 pack is peaking and love handles slowly dripping off, but I’m so tired😞 I’ve been so focused on tapping into that stubborn fat that I have been looking over my progress and have been cutting even more calories…. I’ve been tracking my nutrients and steps everyday… at 6ft 206lbs currently 34yrs old I’ve been eating 11,740 calories a week which works out to be 1,638 a day….workout 5 days and rest 2. Lots of elite basketball, weight training and no cardio just 20min sauna at 200 degrees 3 times a week and 10min the other 4 days. I’m averaging 103 grams of protein, 102 grams of carbs, and 42 grams of fat. Actual calories are 1,176…… I’m in sales so besides going to the park with my kid after work I don’t do hard labor but I am on my feet all day…. I feel I need to up my nutrients effectively upping my calories due to the lack of energy…. What do you suggest? 14grams of sugar and 11 grams of fiber on average a week. Definitely upping those

[@10Gurudev]

You are way too low on protein mate. No wonder you feel tired as you are losing muscle and are too low on calories for someone your size.

[@nikolaibuhagiar2371]

I've been a bit out of the game for a bit, but that sounds very very low dude. I'm 5ft 6, when i was training i was around 59-61kg, 10-12% body fat, fluctuating. I remember i was in a minor deficite, but i wasn't doing much cardio other than some 30 min walks , and not regularly. otherwise hitting the gym 1 day yes, 1 day no, and going properly full out on each session (read - push as hard as i can on first 2, get a spotter and go to failure, and 1 or 2 negatives after failure for my last set, each exercise). Sessions lasted around 1hr and 20mins. Doing just that, which is most certainly less than you are doing, with less weight, i was consuming around 1700 kcal daily, and i was considering going upwards a bit Job is deskwork, so no exercise there. I'd definitely look into reworking your kcal my dude, up them by just 200, see how you feel. FYI, I believe one handful of nuts of any kind(around 33g) is around 200kcal. although you probably better off increase fiber , sugar and carbs, so a banana, an apple, and another fruit should do the trick :)

[@da1ewok]

Great video! Diet is #1 of course . Doing moderate cardio helped get over the plateau for me. I was running hard on the treadmill, lost about 40 pounds from starting at about 225 and then hit a wall for like 2-3 months and wasn’t losing weight or my gut and love handle fat. Started doing incline walking with occasional sprints but moderate enough where I can carry a conversation. Within a month I see a big difference.

[@SMOOTH__________]

Can I do treadmill for like 2 hour on full incline on mid to high speed and max incline? Will it help me lose a lot of fat and love handles within a month while maintaining my diet accordingly: an apple or half and milk in breakfast, lunch can be fruit or some nuts, and dinner varies but one plate?

[@da1ewok]

@@SMOOTH__________ within a month? No. For 2 hours on the treadmill a day? Thats overkill. Depending where you are in your fitness journey. If you are extremely overweight and can dial in your diet/nutrition with portion control along with consistent cardio of at least 30 mins a day, you could drop 30-40 pounds in a month. Once you lose the water weight, the weight loss slows down. Ultimately every day in the gym is like putting pennies in the bank. You won’t necessarily see the results on a day by day basis, but if you keep going and be consistent with it and your diet it will add up over months and years

[@SMOOTH__________]

@@da1ewok like I have love handles. Not too big like I’m just overweight not very. I’m 85 kg at 5,11. Plus, I won’t have much time for exercise due to work as there is barely any time

[@SMOOTH__________]

@@da1ewok I do have an issue with junk food however

[@thecodyoutlet8376]

Thank you. Some of the most realistic and down-to-Earth advice on this I have heard.

[@chriskerr4266]

Thanks for the positive outlook. Most of us do focus on the negative not the positive

[@pacalvotan3380]

5' 10" male...I honed in on 1,750 calories per day on May 1st and have been losing no more than 2 lbs per week on the BWS program since July 1st. I had to adjust the weight loss setting in my spreadsheet to reflect a lower weight loss when that started to slow down (it's now set to 0.5 lbs per week). I have lost 36 lbs since May 1st, including about 10% body fat; however, I have also gained over 3% muscle and dropped 5% more body fat since I started my weight training on July 1st (I also run or swim every day for 45 minutes). Using the best estimates, I have about 5% more body fat to lose, but my weight can fluctuate still. BWS predicts that at my rate I should reach my fat targets no later than mid-January, which works for me.

[@drewhopkinson9610]

This is brilliant Jeremy, I'm in this exact position and it's really been getting me down, carrying knee and back injuries making it difficult to do anything majorly active. This has really energised me to do something different starting tomorrow!

[@waynerichardson1051]

Tomorrow?

[@drewhopkinson9610]

@@waynerichardson1051 new week, new start.

[@pawlokrooz]

The infos in the videos you posted has helped me a lot in understanding weight loss and muscle gain. Thank you! I look forward to more of your content.

[@shrimpboy944]

38 pounds down in 5 months. My legs looking so much thinner but my love handles are taking the longest. Appreciate the video. Hit a 3 week wall but I’m finally starting to lose weight again. Going to keep grinding

[@Firedragon919]

lets fuckin go. give em hell.

[@SlappoLS]

That’s insane, great work brother.

[@BarryAllen-TheFlash]

Update??

[@shrimpboy944]

@@BarryAllen-TheFlash 45 pounds down! Long process but I’m still going strong and trying hard. Love that stairmaster now

[@BarryAllen-TheFlash]

@@shrimpboy944 Damn bro. Good job keep going 👍💪. I really need to start getting active again. Ever since covid I gotten really lazy and haven't got out the house as much, which made me gain weight and lose muscle.

[@bimotavdue4129]

One suggestion I'd make is that if you do a high intensity sport AS WELL as also going to the gym, you may want to increase calories on those training days of that sport. I didn't do this initially, total calories were exactly the same every day and I became burnt out badly after two weeks. Make sure you get enough to perform your sport well, then trim the calories slightly if needed. Jiu-jitsu, wrestling, rugby, (American) football, you don't want to get burnt out doing these sports.

[@c.w35t87]

True, people get so focused on lowering their intake that it slip their mind that your body need that energy.

[@chrisban2512]

Best video seen so far on this subject. Exactly what I wanted to hear

[@AManik635]

Appreciare the very level-headed approach and expectations

[@25taylor91]

Calorie deficit to make the fat go away. Everyone has different parts of the body that store the most fat. If it’s love handles then it’ll be the last to go. But you gotta keep losing until gone 👍🏻

[@cosmicmelon9305]

Instructions unclear. Gained 380 pounds. Currently bed bound. Send help or more pizza.

[@theWurldIsMine]

No instructions for you will ever work Mr Skill Issue

[@ReginaldBarclay-tr2cp]

I see what you did there. More pizza IS HELP

[@keithrost691]

Outstanding. You’ve present amazing work. Thank you Jeremy

[@XfreshcakesX]

Appreciate the honesty with the final piece of advice. Very realistic and legitimately helpful

[@adarshagarwal1310]

Man, I have been following your push pull legs split for 2 years and i have seen much difference in my body. i would really love to see a newer version ( or updated version) of the PPL split , since you have conducted so much new research with the help of betty and honestly i am getting bored of my current workout plan. It would really help me to have a workout plan with the best exercises to grow each muscle group in the most effective and efficient way without overtraining them. I hope you’ll post a new PPL split in the near future. Btw love from india.

[@YashBrahmbhatt-np3xz]

Hi can u plz give me pp, workout

[@adarshagarwal1310]

its in the description my guy. 😃

[@Cobalt_11]

I had visible abs, got down to 11% body fat and I still had love handles. I didn't wanna go further because I felt like shit so I stopped. Genetics are a killer for some people and I just have to learn to love my love handles haha. Building a bigger back and shoulders to make them less relevant on my body.

[@datoolz0]

You got down so low .. that is depressing. I hoped they would go away at 12-13% bodyfat.

[@Cobalt_11]

@@datoolz0 everyone is different brotha but don't kill yourself over something you can't change. The only reason we don't like this part of our body is because we've been conditioned to not.

[@MrRuberzahl]

I mean this in the most manly way possible... Jeremy, I love you buddy. Your content has great graphics, science and your delivery is honest and isn't overhyped, overly energetic "Mr Motivation" type guy. Good work bro! Your content is helping.

[@ordu01]

The best and honest information I have seen so far. Thanks!!!

[@ddee73]

Brilliant video and especially the last point. Case in point, I am someone who started out with the intention to lose my love handles and have my abs be visible (followed Jeremy's content even back then when his following was under 1 million subscribers). However, as a natural lifter, I very quickly realized that I had 2 options, it was either getting very lean and looking somewhat small for my size (along with other issues such as energy crashes etc) or I could hold some amount of belly fat in my love handles and lower abs region and look comparatively bigger and muscular in clothes while still having my abs be somewhat visible because I work them regularly. Chose the second option and never looked back after that. If anything, my love handles barely detract or make my physique look bad (that is until and unless I purposely stand in front of bad lighting).

[@adityaaddrix9679]

you summed it up well my friend..Been desperate to get rid of them. Guess I will take the second option as well.

[@baileyhead9261]

Mans went from black hair to grey in 11 months

[@thebullandarcher7964]

I noticed that as well

[@iLLesTSniper]

Bro was stressin… lol I don’t know about this one .

[@soulure]

my stretch marks around my old love handles are a sign of hard work, proud of them.

[@TheIronDonkey]

Someone introduced me to you first day in the gym. Just hit a plateau and this is what I needed to hear.

[@Cherryifeelsospecial]

the message at the end was so well said, thank you ❤

[@iangrant3615]

Great video as always. Another thing that has been a big issue for me is not getting enough sleep. It seems to lead to my body wanting to hang onto that fat, perhaps due to heightened levels of cortisol stress hormone through the lack of sleep. Sleeping enough can be a fairly important step in achieving such a physique goal.

[@dawnjohnson8739]

How come you’re not getting enough sleep? In my experience not enough sleep messes everything up in a big way. So, it’s critical to solve that problem.

[@justice791]

Yes thought it was really strange. My bad sleep seems to correlate with a period when I am trying to lose weight.

[@docvim7632]

Yes. Consistency is important. And you can get that when you love and enjoy what you do. Thanks Jeremy!

[@kile333]

Fantastic, ending to the video! Such a valid point that so many of us forget

[@Deondre_Clark]

As soon as I saw "11 months" I knew this was legit

[@wm6739]

Thanks, I really need this! I lost so much weight after getting COVID, tried to hard to regain it and now i can't get rid of the excess 😂

[@gaspar_x3]

Appreciate your honesty man. Nice source of information right here as I am fighting through a calorie deficit, while eating only 1.600 kcal per day. Keep it coming.

[@naZ11911]

Bro I love the way you support and advise..thank you! I've shared your video with many. All the best

[@janos5555]

I lost a lot of weight for this so I look good at the pool and you ate absolutely right. I reached a point there it is getting harder and harder to lose more fat and my performance in the gym is starting to decrease and I am wondering if it's really worth it.

[@angelsaidferreira5193]

@OfficealJeremyEthierHi daddy 🤤

[@leetaylor8091]

At 6'5 220 lbs, I lost 50lbs slowly, 1lb a week over the course of a year and few months. My result at the end was 170lbs and I still had love handles

[@wethepeople8280]

You been lifting too?

[@shreddedman123]

You gotta do grueling cardio don’t be soft man ik u can do it

[@wingman5100]

@@shreddedman123fr bro, I’m trying to build muscle now after losing 30 lbs, and my cardio routines always intense, I do 14.5 incline on speed 3 for 30-40 min and burn 320-450 calories

[@senpaiunexpectedadventures593]

That last part very important. Don;t worry about that small love handels. Thanks Jeremy!

[@Achreseus1]

The most compassionate video & advise ever. Thanks 😊 I should learn to appreciate the progress I've made all along

[@TOMReefer]

I’m right at that final love handle stage of my cut. I’ve been losing 1lb per week for 8 weeks now. I’ve gotten down to this body’s fat % before. It’s a trade off, no love handles and always have to be conscious of what you eat. Or love handles? It becomes more of a psychological battle. I’m 62, in great shape, why should I care about love handles? Large ego I guess. 😃