The Official “Love Handle” Solution (LOSE STUBBORN FAT)

[@athleanx]

Still having trouble with your love handles? Just do this! - kzbin.info/www/bejne/fKLHqauJjLCgrZY

[@CalvinD101]

Lu u

[@danielcontreras976]

At this point Jeff feels like a father figure. I remember being in my early 20's purchasing the athleanx program and now into my 30's I'm still here. Thank you for years of free fitness education.

[@davidemagno2005]

He's really amazing. Following up from italy

[@Tazy50]

That means the program didn't work. If it did, you wouldn't still be here.

[@danielcontreras976]

@@Tazy50 fitness is a way of life. Jeff is an obvious example here. Doesn't take a genius to see that. Maybe you're here for the wrong reasons.

[@tonybaze]

Ironically it’s Father’s Day lol

[@berlynochich8795]

Me too, lol

[@ChristopherToro]

1. Stick to a Calorie deficit 2. Learn what your Macros are 3. Learn which foods are healthy for you 4. Burn 400-500 calories a day, up to 5 times a week, include Low intensity steady state 3 times a week (incline walking) 5. Last and most importantly, be consistent and patient.

[@mml1426]

My man, caloric deficit will lead you to lose love handles as well as losing muscle, that’s not a solution

[@ChristopherToro]

@@mml1426 Nah, I lost 50 pounds and gained a lot of muscle.

[@jamesdean6005]

👍🏻👍🏻

[@hosseinheydaryan7308]

and increase the food that have protein but still remain in calory deficit

[@mml1426]

@@ChristopherToro that’s what I thought but you’re not gaining muscle lmao you’re losing fat and muscle but now that you can actually see your muscles you think you’re “gaining muscle”, in reality you’re gonna end up weak asf

[@takethepowerback83]

Currently losing weight and working out. Started last Winter and I’m feeling good and looking good. Jeff’s right, It’s more about what you eat than working out! - Breakfast: Whey protein shake and a coffee - Lunch: Amy’s canned lentil soup or split pea soup with an avocado - Dinner: Chicken breast or steak with veggies, or whatever else I can whip up. I cut out fast food, soda, french fries, chips, ice cream, and most alcohol. I swapped soda for sugarfree sparkling water. I swapped whiskey for gin or vodka with diet tonic water and lemon.

[@CAM-kr2vh]

Keep it going man that’s great. I lost over 100lbs but I wish I knew about this channel before I did bc I could’ve been much leaner and muscular with his guidance.

[@quatro_quatro]

"most alcohol" I like the way you are thinking. Why did you cut on Whiskey though? I like to drink a glass every now and then too.

[@Nylphinx]

@@quatro_quatro - Whiskey is more calorie dense than vodka & tequila. When I started my weight loss journey I had to replace my Old Fashions with vodka & soda. I went from 194lbs to 164lbs, also save alcohol for only the weekends and if you plan to drink in the evening cut your calorie intake earlier in the day to make room

[@quatro_quatro]

​@@Nylphinx Huh, I did not know that about Whiskey. Thanks for the heads up!

[@dawnyboy635]

hey this is why too low in calories. unless you’re the size of toddler you shouldn’t be eating less than 1300 calories. listen to jeff; he says not to avoid carbs btw

[@bearenbarnett5935]

thank you so much for these videos i’m 18 and i started my weight loss journey in 2021 i started at 300lbs and now i am 210 with my goal being 190 by graduation these videos have helped me so much along the way thank you!!!!

[@zemtronix1]

Did u make your goal..

[@backseatpalace]

Jeff, thanks for all the help you’ve given us. I hope you’re able to take time off and rest. We need you to keep putting these videos out for a long time, hope there’s no burnout from the constant amazing content

[@jumpskirt]

I really get a lot out of these videos: you really preach sensible, factual advice, with great illustration. Thank you, Jeff. You rock!

[@Rob2011ert]

Yes, love your work and your style of presenting mate. Very well structured content too. 👌

[@LilyMWest]

I have to strongly agree! I like how he passes his knowledge in a honest, not judging, not arrogant way. And you can learn so much from him..

[@lukebyrd8406]

Thank you for these videos man! I was 280 lbs a month and a half ago but now I'm 250lbs and still losing weight! Your videos have given me a lot of knowledge on diet and exercise and have helped me tremendously! Thank you again man!

[@Saquatchn]

Nice dude how are you doing now

[@dlourdes4743]

The first few months are easy I hope you have perseverance

[@geno5169]

Great job on your weight loss! 👍

[@johnnyharp69]

Thank you for not being clickbait and actually explaining things in a way that I can understand

[@cookinsoup3405]

I always watch and listen more intently to Jeff's videos compared to anything else I watch. I enjoy the functional aspect to fitness for the longevity portion. Could we get a sample PHAT workout?

[@athleanx]

Thanks for that! I will definitely make a video or two on the topic soon.

[@mkbmkbmkb]

check out his old video "Best Fat Burning Workout (HOW I STAY LEAN!)"

[@ReaperOfRock]

Me eating donuts: “Man, I hope Jeff can tell me what I’m doing wrong.” 😂

[@StrongerThanBigfoot]

😅

[@quatro_quatro]

If you eat your Donuts in a face pull kinda movement, you should be good

[@xipozz]

"EATING DONUTS IS KILLING YOUR GAINS" - Jeff Cavaliere. June 2022

[@donf4227]

Use obliques to pull the face towards the donut.

[@LilyMWest]

That was quite a funny one thank you

[@ColinOBrien]

It’s unbelievable this content is free

[@carloscepeda8663]

Thanks Jeff, I am retaking exercise after being unmotivated for 3 years and I got more love handles and this is going to help a lot, thank you again, keep going, I'm actually glad that one of my favorite youtube workout channels is still here!

[@josvel2344]

Keep at it, I myself am doing the same thing. I slacked off and let myself go but not letting myself be down for the count. Keep the fire burning!!

[@athleanx]

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[@Lodzxc1]

Hi

[@mariebonini8177]

We’re the give away

[@bladesecretz2916]

Whats a good way to determine how much body fat you're losing weekly?.

[@SukhmanSingh-vq4rj]

We are the give away

[@ranumph]

​@@mariebonini8177We are?

[@maabdeen6786]

From SriLanka - you've been my guide n' counsellor for the past ten yesrs and my physique is excellent following your instructions

[@michaelchristophergutierre7244]

Just found your channle 57 and a liftime bodybuilder and healthy lifestyle advocate. Had my shares of being in competition shape and looking fat as a pig when I was younger. At this point, I am loving life because I am focusing on health and fitness instead of getting "big" and having fun in the gym. Your advice is rock solid and you have a new follower here. By the way, I am working on those love handles after being victim to the "Covid 15lbs (O.K the COVID 20)" LOL, but you hit home when you said don't give up and be consistant. I always said when in transformation mode, keep going and you will hit that corner. Stay humble and stay hard. You are awsome and thank you!

[@barquerojuancarlos7253]

A while ago, Jeff gave us a 10min routine for the three planes of the body : sagital - mt climbers, frontal - skiers, rotational - kick throughs, for beginners and advanced. It's great for abs and body movement

[@fabiosantana2998]

Where?

[@fanfoire]

​@@fabiosantana2998​ The famous rotational plane.

[@damnbro_]

link of video?

[@SuperYulian94]

I'm interested too.

[@israelrivera3009]

@@damnbro_ kzbin.info/www/bejne/mWa1nnmrnbKKaac

[@blackmcbain3145]

Happy Father's Day Jeff. I never had one but I'm busting my ass in the gym for my kid, listening to you like a stern pops 😂

[@traviso923]

As a trainer myself I would get many people coming to me saying they only want to lose fat in their stomach or specific areas and would actually get upset when I would tell them that you cannot target certain areas for fat loss. Rather I would inform them of full body weight loss and Many would drop out of the programs because they weren't seeing the results they expected Due to their lack of nutritional food. Everybody just wants the easy way out nowadays.

[@CR7R10DG19]

I have 6 months in the gym and im still struggling making my own protein packed meals. Foods is the hardest part due to work/gym life balance

[@Broonzied]

The isometric mouth shut. Never fails.

[@threezysworld8089]

Two things: diet low in carbs, working all the muscles of your core. People say spot gaining/losing isn't real but it is to a degree. A muscle that hasn't been worked in a while doesn't burn fat as well. I for example am losing weight everywhere but the waist fat is being a little stubborn because I haven't hit them hard in a long time.

[@glowman71]

Sadly, when I was younger, it very much appeared like I could outrun the fork. You learn soon enough, that just isn't true.

[@Claymorw]

I mean I did the same, I ôutrun my fat, but now that I’m 39, I actually had to start watching my food.

[@chillybean0411]

I’m 21 and I can’t outrun it but most of my friends can. It sucks!

[@shaunske2568]

I'm 18 I've been fat or chubby my entire life I've been fighting with food and how badly it affects my personal image and I've learned how to change it around and loose fat mastering your diet makes a huge difference

[@BravoGK]

I'm 50 and still workout hard every day just so I can still eat whatever I want

[@nickkerr6068]

Bruh I'm almost underweight and i still have love handles, it's just crappy genetics

[@J.D.Mc.]

Jeff, thank you so much. I have nothing but love and respect for all that you do. I never miss your videos and i am on the path to achieving the body i have always dreamed of having. Your a true inspiration. I accredit all my progress to your videos and share them with everyone i know and people who give me compliments in the gym. I look forward to your next video! Thanks again! 💪🏼😎👍🏻

[@paripersian]

Hi Jeff, thank you so much for your continuous education! Would you be able to do a video on the PHA training?

[@ironmantooltime]

Jeff, the only channel who over multiple YEARS consistently exceeds your expectations of what you're going to get from the start of the video, he's amazing! 🙌

[@Kila4nia]

Great info like always, I was at about 9% Body fat in 2011 while in the Marine corps….now in at %33 Im determined to get back down to that percentage so I’ll be using much of what you said here to get me back on track

[@kimblekurogane8612]

Good luck! Oranges are also a great fruit for weight loss too, I’ve been eating 4 a week and been losing more.

[@YouReallyDontKnow]

@@kimblekurogane8612 why are oranges good for weight loss?

[@bendover7841]

@@kimblekurogane8612 most fat people are also diabetic or at risk

[@cvmgaming568]

How do you know your body fat level. I dont even know my height haha.

[@Amado421]

@@cvmgaming568 there’s a couple different methods ranging in accuracy. I’m guessing if he was in the Marines he uses their method which is calculated by height, neck and waist measurements.

[@strikezero01]

I remember one expert say, the 1st to appear, the last thing to go. Man... the struggle continues

[@01alanthony]

He’s so smart he’s the only person I really need to hear in regards to fitness.

[@restinginn9906]

I haven't heard of peripheral heart action training until now. I'm usually a bro split sort of guy but I think I'll give this a try. Sometimes during bro split workouts I question myself "Have I been waiting too long? Has it been over 90 seconds?" and it looks like PHAT eliminates that worry because you are always moving. There's also a 2015 study showing it improved systolic blood pressure better than HIIT but doing both is possibly even more beneficial. Link to study: Peripheral heart action (PHA) training as a valid substitute to high intensity interval training to improve resting cardiovascular changes and autonomic adaptation. European Journal of Applied Physiology, 115, 763-773.

[@theguradatnight]

thank you Jeff for the no BS videos , really helped alot

[@ITPMMentor]

Always great advice and encouragement. Gained a lot of weight during the pandemic lockdowns. On that long journey now to drop the weight and get back to a healthy balance. Jeff's programs are top-notch.

[@EayuProuxm]

Any tips for dealing with a pinched nerve in the upper back? It's the kind that causes a pain in the centre when mild, goes out to the shoulder blades and center of the chest on a bad day and at its worst radiates down the back of my arms. There's also some pain when I look down. It's pretty mild right now and hurts the worst on waking, fades as the day goes by. I can do mild calisthenics, but any more strenuous exercise/activity makes it worse. Your videos have really helped me before with my previous injuries, you're the best fitness channel on KZbin for me, so any help would be greatly appreciated. Wishing you health and success for the future!

[@freakfly23]

6 hour eating window. High protein. High fat. No sugar. Fasted workout. Love handles gone for the first time in my adult life. I'll be 40 this year.

[@maalikfazal1406]

No sugar - do you eat fruits or have you eliminated them? Carbs - do you eat good carbs like potatoes or have you eliminated carbs completely? Thanks. Stay blessed 🙏🏽

[@freakfly23]

@@maalikfazal1406 no starches i.e. potatoes, rice, pastas, ect. Occasionally I'll eat some fruit, but no processed sugar or carbs of any kind. Whole foods only. By whole foods I mean foods which don't have labels, but if they did it would have one ingredient. You have to eat fat to get off sugar. Lean meat will send your cravings to an unbearable level. Good luck.

[@ajazahmed2488]

Great information Jeff you still making videos I learn a lot from you

[@AndrewT4Christ]

Hey Jeff, next time you do a q&a can you talk about fixing muscle imbalances? I played baseball until high school and now I’m feeling some serious imbalances when I lift. I have noticed more pain in my left shoulder (weak side) lately and even some differences in the structure of the muscles in that are. Any exercises and tips would be appreciated. Love the videos!

[@inspiration_motivation_24-7]

Start your single hand reps with your "weak" hand..then repeat the same amount of reps for the other..give it a few weeks and it should start balancing out more and more

[@jamest8967]

do an extra set or 2 of just the weak side...

[@VictorKaneLifts]

Back up against the wall when you curl with dumbbells is really good for helping that weak side

[@morbius195]

I can't believe this info is free. Well said Jeff

[@williegribble691]

Jeff, love all your videos and find these type super helpful because this is the hardest aspect of all of it (nutrition) for me. Would like to also see another no nonsense, no bull$hit, real talk, motivation video. Side note: I do find that watching your videos regularly keeps me motivated, on track, and hyped to reach my goals. Keep them coming and I'll continue to watch re-runs 😉 until the next new one comes out.

[@Lesifvar]

The only guy that actually gets to the point.

[@hawaiianrussian1047]

Ultimately “love handles” is caused by higher body fat percentage and water retention. So cardio and low sodium. I still have love handles but when I cut back on sodium and do a lot of cardio there much less noticeable lol

[@iron7013]

What's your body fat percentage bro?

[@terentius81]

Good to see the sleeve has finally come off, Jeff. Thanks for another great video.

[@ProblematicHipHop]

Watching Athlean X while reading an Athlean X article. Lifes good

[@JLaDrew]

Pha training is changing my entire life, Dr bob Gajda & Lance Dreher, Jeff are Masters of Training style

[@scottworkman8595]

Love you videos Jeff! Just starting watching and using something knew every day!! Thanks for giving back to the fitness community!!! Lots of love bro!!

[@tinadavis1839]

Love it!!❤ I do this and also add more peppers and vegetables that heat up my body when I eat I have a ways to go with my knee surgery and weight I gained from a job thank you so much I've always appreciated your help

[@niyatibharucha]

Love this, thank you so much for sharing super concise and effective knowledge! So many of your videos have been so helpful. I'm waiting to finish a yoga course, and then I'm definitely getting on one of your programs! I'm lean and athletic, but I need that "cross over the fence" to achieve that final bit of fat loss.

[@adamwarlock5286]

I chuckled when I heard PHA mentioned as I thought of Bruce as Jeff said his name. Great to see Jeff giving respect .

[@Whazzupissed]

1:15 "If it means that much to you"... There you have it. You really got to ask yourself how badly you want to lose your love handle.

[@akashvyas5070]

i appreciate how you are experimenting with new things like adding background music!

[@JESTAz]

Thank you Jeff this is my biggest issue. Big respect to you for sharing 🙌

[@mghaderyan]

I have avoided carbs for 3 years and that has set me up for massive success. Don't generalize things please :)

[@ferasalotaibi7936]

You mentioned PHAT, can you elaborate more on it and how to integrate it into one’s program/split ? Btw, you are always my exercise reference. Thank you !!

[@romanoonamor7690]

Belly fat can be super hard for some people. Genetics make you store more in different places. I'm a belly guy and even with clean diet, 500 calorie deficit everyday (no cheat meal) and daily workout, it's still extremely long. It goes down, I think, but so so slowly. It is way slowly than any other of the 70lbs I've lost.

[@thebigaSsSsSsSs]

If possible I'd like Jeff to elaborate more on the PHAT training routine. It sounds interesting.

[@efrainmorales2329]

Agreed

[@danjasfer]

Happy father’s day Jeff! 💪🏻💪🏻

[@EriqKoontz]

Man, it’s also helps with motivation to see Jeff’s excellent physique as he talks about how to improve. Thanks, Jeff!

[@haroonsiddique6369]

Just came across this video. Straight and consice. I wish I had seen this before. Gonna subscribe.

[@Sir_Korey]

The scene transitions, the occasional pec flexing, the casual leaning….Jeff’s got the best fitness content on the internet.

[@Clos_Scents]

This video is good! been watching him since I was 16 now 24, never stop learning!!

[@bjorkidentity]

A lot of great information in there, thank you! Here's my question: Can inflammation or cortisol become chronically high to the detriment of getting a strong/intense workout? Here's the background: I've been doing A-X for years now, but I'm now in my mid 40s. Training to failure, which has always been my go-to, now requires a week or more to recover, most notably in my triceps. Because of the pain, my training has been significantly reduced. I did 3 sets of 10 pushups, which wasn't failure, as I restarted A-X2. It's been 5 days and there's still soreness. I'm so frustrated! My muscles have the strength, but my tendons and DOMS are so bad that my training is going down the toilet. I don't have any feedback for pain until 2 days+ after I train. I feel good after I workout. I refuse to believe "I'm just getting older." My thinking is that inflammation is rampant, but have not measured it yet. Thoughts or advice is much appreciated!

[@athleanx]

Great question! I think two things become much more of a factor as you get older. First, there really is no way around an adequate warmup. When we were younger, there was a point when we could just step under the bar and go. Maybe 1-2 warmup sets at most. As you age, it's a must. Even if you "feel" like you're loose, the joints just aren't prepped for what's to come without a progressive warmup. Usually starting with a total body temperature elevating activity like a stationary bike, jog, etc. Then 4-5 sets of the primary compound exercise leading off the workout. Gradually work up to the working weight. On the weight however, this is where the second point comes in. I don't think it's necessarily the training to failure aspect that causes problems but more so the weight at which we do so. If you were to increase your main sets to 14-18 and seek more of the metabolic drivers of growth you would likely see less post workout DOMS and joint repercussions. Could allow you to follow the same exact program just at a higher rep range to failure. Try it and let me know how it goes! Thanks as always for being a valued subscriber and member of TEAM ATHLEAN!

[@ironmantooltime]

Damn such a good response 👍

[@whitemale6227]

Jeff didnt answer the question, he just gave a suggestive aproach to training in order to see if it can help.

[@ironmantooltime]

@@whitemale6227 he addressed the question.

[@whitemale6227]

@@ironmantooltime Saying he "adressed the question" when he didnt answer it is a fallacy and a lie. You are not helping Jeff or anyone else.

[@Act10nJacks0n88]

one channel that's been a consistent watch for 6 years now thanks for the great content AX Team!

[@rain_nature_et]

dont lie...u just get started.....dont lie becouse jeff is not besides you...please dont lie you are an old boy...please why do you lie...just dont lie....as a matter of fact why do you lie...what do you benefit from liying on jeff....dont lie just be real....so why you lie?

[@Pran82]

Can you please give a warm up video for PPL!! Pleaseee

[@nil4309]

love this, no bullshiz, no paywalls, no secret formula that doesn't exist. just real straight to the point facts that everyone maybe already knows in the back of there mind but need to be reassured and motivated

[@SoufPhotography]

I am a Brazilian jiu-jitsu competitor and a Muay Thai practitioner. You have been my strength & conditioning coach for at least 5 years. I own AX1, AX2, Max Shred, and Xero. which I have rotated in between. I train jiujitsu 3 times a week and use your program 3 times a week as well. I use your meal program pretty much to the T: “Standard meal” that is. I am also 41 years of age. Strong 155lbs. I have the same body type as you actually. But unfortunately I am still having trouble getting rid of these love handles. they don’t go well with my 8 pack. What am I doing wrong? Please help! 🙏🏽

[@Sluggo717]

Exercise does not remove love handles however exercise does tighten up the muscles and tone them once the fat is gone.

[@waynesanders1406]

I walk around 6-7% BF year round and this is one stubborn area. Just when you think AthleanX is going to run out of very insightful+useful+rarely made videos he makes another one. You deserved 30 million subscribblers.

[@ishkazetori4645]

Q&A question: Should I eat back the calories that I've burnt from running (or any other form of cardio)? I'm a huge running fan, I run 3-4 times a week mostly longer distances. However, I'm trying to build lean muscle at the same time. Now I'm a skinny guy (66kg), I got into training about 6 months ago. From each running session I burn around 1000-1200kcal and it kind of throws me off since I'm struggling to eat even 2500kcal a day. Should I even eat back those burnt calories (or most of it) or how should I go about that? I would love to hear your take on this. Thanks Jeff!

[@blueheart9873]

This is a difficult one. I am not a doctor nor a health dietist or anything. But maybe take some mass gainers for extra calories? You can build muscle more easily but don't forget this probably affects your running performance as well, more weight means more effort to move it

[@LilyMWest]

Hi I am a runner myself and manage to build up muscles in a calorie deficit with no problems. There are just few things to keep I mind. And well I hope I have got you right You are skinny but have not said that this is a problem for you so I assume you feel comfortable in your skin? You want to build muscles but lean one's? That should not b a problem if you are already struggle with eating enough calories. In this case I would recommend you to just make sure to eat enough protein (1 - 1.5 g/kg body weight if you have a protein source with an biological value 100 each meal or 2 g/kg if you just eat protein without combinations an without whey protein cfm isolat) and vegetables (to get all nutritions you need to fuel your body so the body can work properly and not only to run the necessary body functions but to have power while running and have the ability to put some reserves into muscles building as well) It is not necessary to eat more cals because your body will learn to get a long with less as well, but it is important to eat more healthy and maybe more with some sort of plan because if the body is lacking of protein the body tends to take the protein from muscles you not using right now to build other things.. To build muscles and giving your body the signal not crashing to one's you have right now I would recommend you additional weight lifting, work out that really challenge you would be advisable.

[@ericmorinmusic5910]

Yes

[@Daltonson]

Always focus on being lean first then slowly add on the muscle, I did the opposite and tried to add on muscle with dirty bulking over the years, now regretting it as a mid thirties guy.

[@MrOrthodox13]

Warmup/stretching before various muscle group exercises.

[@bobbyc6650]

Hi Jeff - Thank you for putting together and sharing this video. It definitely resonated with me because my love handles have been my problem area for the past few years. I do strength training 3x per week and indoor spin classes 2x per week. So I'm satisfied with my overall physique, with the exception of my 'love handles and lower back area'. That area has never looked 'proportional' to the rest of my body and it's incredibly frustrating. I want to achieve more of a tapered waist. I'm happy with my chest size but no matter what I try, I cannot achieve that V-shaped upper body physique. I could also use your help to tighten up my nutrition to achieve that 'caloric deficit' that you mention. I'm in the process of checking out the content on your website. Which program would you recommend for me as the best appropriate to help me achieve my fitness goals? Thank you Jeff!

[@Ran_Ryaz]

Thats me exactly in better results

[@JerodSCV]

The videos and information never disappoint. This is some of the best fitness advice on youtube.

[@ParkerBrown]

I’m waiting for Jeff to come up with a plan where I can lose those pesky love handles by just watching these videos.

[@adityanarayanpandey1085]

Lmao 😂

[@joedaly3088]

Always great videos Jeff, would you think about a program for the 70 plus men and women? Id help spread the word...

[@P10101G]

Jeff, would it be possible for your to show us a PHAT workout? It sounds interesting. Thanks. To follow up. Would this form of training be useful for someone who routinely completes the BEAXST routine in either Beast or Total Beast mode? Take care.

[@OddWheelThriver]

The leaning on equipment in different positions for every new topic is very 80’s/90’s teen PSA and I’m cool with it.

[@golani79]

Thanks for all the great content! I´ve done a lot of cardio in the last years - but I´m not where I want to be. Gonna take the plunge and start doing your workouts / exercises in addition to my cardio stuff. Keep it up!

[@jylynjylyn3916]

I did HIIT and cardio more in the last few years. But I learned quickly that cardio isn't the answer, and have switched to resistance/strength training. Started to see results, I couldn't be happier and more motivated now. Wishing you all the best in your fitness goals.

[@golani79]

@@jylynjylyn3916 Thanks! Nice to hear that you are seeing results now - keep it up!

[@joe-lf2dv]

The push pull legs has worked well for me. I am 59.

[@Muslim-uc2bh]

Very good tips at 3:20. Start by filling your plates with the vegetable, then at the end add the carbs. Thanks

[@rakatamen]

Exacly the video I was looking for! Im 5foot9, 160lbs, I got a nice fit body but I have a hard time loosing my love handles. I will follow everything you said in this video :D Thanks alot for everything you do Jeff ! Big love from Montréal

[@KdDevil14]

how did this go for you?

[@billyliss415]

I love the way you explain everything. Very informative and excellent advice. Thank you Jeff

[@karlcoughtry4964]

Hey Jeff. Watching your videos I think I identified the cause of my FDS...have recently started waiter curls with 35 lbs. Using open hand face up with a dumbell, is there a variation I can do that will not apply as much pressure on the fingers yet still focus on the bicep peaks? Love your channel. Thank you.

[@fernandorocha4991]

Thanks, Jeff, Awesome stuff backed by science. As a RN, fitness fanatic, and CPT I really value your expertise.

[@geraldchavez4346]

Jeff, what do your recovery days look like? How often do you have them? What does your nutrition and physical activity look like during those days?

[@KingRobbStark]

You can't compare yourself to him. His rest will not be the same as yours. I'm a huge fan of Jeff but he's not a natural, while you more than likely are.

[@mile4809]

wdym not natural? Talented?

[@joe-lf2dv]

@@mile4809 He is not natural. He is a freak of nature.. Seriously he has the physique he does because he lives this 24-7. Professional athleates may be the same height and weight of us but they move and train all the time. That's why they are stronger, faster than their fans!

[@rsbharley4766]

Excellent video, thanks for taking the time to share. Cheers

[@SBtraining44]

Can you make a video of PHA training to do at the gym or at home ? 🙏🏼

[@nicolasmorillo5328]

Thanks for the video Jeff and team Athlean. Helpful as always

[@nen2998]

If you're on a high volume program, (e.g. 2-3 exercises per muscle group with 4-5 sets per exercise) and you want to switch to a lower volume program (e.g. 2 exercises with 2-4 sets), will this hinder your progress as you do less work, or can it benefit you as long as you keep your intensity high? Because as far as I'm informed, lower volume programs with higher intensity seem to be beneficial for both strength and hypertrophy. But I'm not sure, as your body may be adapted to the higher volume and therefore not show much progress when getting rid of that excess volume.

[@athleanx]

Even when your body is adapted to higher volumes you have to remember, novel stimuli are novel stimuli - and subjecting your body to a new stimulus of adequate intensity to create change will be effective. So in the case of dropping your sets to 2-4 on just 2 exercises, you'll be able to have a more sustained high effort level on each set (vs the dropoff you may have seen from set to set on the 4-5 set approach with more exercises). This alone will help to offset the change in volume. That said, the lower volume approach is often times best accompanied with an increase in training frequency. The same workout performed here could be done a second time during the week to allow you to equalize volume but still get the intensity benefits stated above. Maybe even resulting in a "best of all worlds" scenario for you! Thanks for watching. Please consider subbing if you haven't :)

[@nen2998]

@@athleanx alright thank you very much! Have been subbed and watching your videos frequently since I've started working out :D and I already am training each muscle twice per week, so a decrease in volume per workout and a slight increase in intensity (as I am trying to go near or to failure quite often already and thus having high intensity workouts) are probably the only new stimuli. Thanks a lot for the answer :)

[@umairrehman3369]

Athlene x is just like "Alpha M" of workouts and gym. Huge respect for this guy.

[@kristianchrenko7112]

Hi Jeff, thanks for your videos and your work, it helps a lot. Question: How to stay consistent if you are in stress and have problem with bad snacks or sweet drinks etc..?😃 or...what is the best snacks in work when you need some fast energyand you dont want to eat some bad sugary things

[@joe-lf2dv]

There is no easy fix when you have several issues. Reducing the stress physical or mental sometimes means you have to say no to more obligations or getting out of bad relationships. Sugar addiction is hard to break. You can start by cutting back. And then when it's time cutting completely won't be as difficult. I know you've heard of setting goals and that is important. Cutting back on 1 soda a day for a week could be a goal. I had a 2 soda and chocolate bar a day habit for several years. But when I was about to have to go up a size in pants I cut it out. You can too. Keep your end goal in mind and you will get there. 1 step at a time. I know it sounds all cliche bit there are no shortcuts.

[@AEDOE]

Thank You for all this guidance. You have motivated me for the past 3 weeks and I have lost over 10 pounds following your advice.

[@intofreedom4479]

Yeah congrats! Keep going buddy!

[@DannyMac.]

If someone has had a hip injury that causes low back pain when doing most core workouts, what is a good way to work the core without causing a flair up? Thanks!

[@deebee4575]

Whatever you feel is not aggravating the injury. Just do everything else. Trial and error.

[@TheGintama86]

Try doing c sitting exercises

[@Emy53]

Sound advice..I love my rice, pasta and potatoes and I do eat a lot of vegetables. I am just figuring out the right ratio of each....thank you.

[@Littlebpaulmuller-Owner]

Your meal = 40% protein 40% fibrous carb 20% starchy carb Pick the ingredients you love (no junk food)

[@fn_main]

How important is eating past maintenance calories when trying to build muscle? Sadly I'm not in a position where I'm able to afford eating a lot or spending time to prep food but don't want that to stop me. Thanks.

[@MoMoneyMedia]

Hey bud, there are plenty of ways to increase caloric intake without spending extra. Buying higher calorie alternatives (like full fat milk instead of 2%, full fat mayo instead of light mayo, and high calorie dressings/sauces) will do the trick, assuming you are getting enough protein. Additionally, oil is your best friend. It is so calorically dense that you can sneak in a few hundred extra calories without tasting a difference. Side note: if you know how to shop, eating for muscle building is not as expensive as everyone thinks. I am spending $50 a week on groceries for my delicious meal prep. Lots of volume and flavor, plus 2000 calories with 180 grams of protein every day. I do not need protein powder for any of my recipes either.

[@graysonk3789]

What is your suggestion for meal prepping? The Athlean meal plans are great for ideas, but there are so many different meals and the time spent making each one is great. Do you have a list of maybe 6 different easy to bulk make meals?

[@jw4792]

Awesome video! Question. I am currently doing pplppl split, on top of daily cardio(normally low intensity). I meal prep 4 days out and on 5th day I allow myself 3 free meals, all while staying in my caloric deficit. I am taking a bit of an accelerated approach eating roughly -800calories to maintenance. So far in 12 weeks I’ve lost nearly 20lbs. However, I am dealing with a really stubborn belly fat, I deal with bloating issues that I take stuff for and I deal with fluctuation. I know I can’t choose where fat gets burned, but I’m wondering if there are things I can change in my routine, eating, etc that might boost it up, or if I should just stick with what im doing and be patient? Thanks

[@IolcanPK]

I would say stick with it for a couple of months more. Belly fat is usually the last fat to be used up, so your deficit needs time to get to it. Depending on how fat you were before you started, it might take even more time. If the scale is going down week by week and your progress photos show some improvement, that means the deficit is working and will get to that belly fat, it just is a painfully slow process. That's my opinion, anyhow.

[@29rca]

Keep up the good work. I dropped over 40 to 172 with 1200 cal diet quickly over 3-4 months. I am now 185ish or 19-20% bf or 90 percentile for my age for last 3 years. I maintained/added strenghth through weight loss. Perhaps I should have taken it down to 160’s before adding more calories.

[@seekingthetruth304]

I suggest....go to fatty meats 90 to 100%. Are you eating vegetables and carbs? Those will Bloat You ! Take 1000mg to 1500mg Choline Bitartrate and 600mg to 1200mg Sunflower Lecithin soft gels. You VERY LIKELY have a fatty liver like me, and your body will ONLY burn the deep visceral fat around your organs first, then the last is the dang belly and love handle fat.

[@chr1staki]

I finally learned how to let go of this fat last year, put it back on over winter, now letting it go again. I just keep upping the number of calories burned, whilst eating a little more modestly, until it goes away 🔥

[@Blinkubus]

Q&A Question: Is there any research that associates posture with fat buildup in the lower abs region? E.g. as soon as you wake up, your stomach is flatter, but at the end of a long day of sitting at a computer, the belly fat looks more pronounced.

[@gostagos6143]

No offense, but is this not just a simple effect of gravity pulling down on your (and unfortunately also my) belly? Anyhow I will definitely observe and compare the next weekend, when I gave to sit significantly less!

[@andreyquesada1703]

That's probably because your intestines get bloated due to the food you ingest during the day.

[@therogueunderdog]

It's not posture, but water retention and bloating.

[@rickstalentedtongue910]

This guy is a pro and has the body to prove it. Thanks man, it's on me know.

[@phoenixprotocol452]

I have a weird body, my love handles are way out of pre-portion for my body Compared to others I’ve seen. I’d say I’m about at 20% body fat but my lower back fat and love handles are huge. I swear my body is like a camel… a survival machine 😂

[@พรโชคดี-ซ4ว]

More kitchen nightmare reviews! This was golds

[@EdgeOfEnding]

Could you explain about doing reps until failure vs always saving a few reps (like your pull-ups in 22 days programme)?

[@vigneshgireeshkumar9033]

Simplified: (example of push up) You are trembling and shaking and can't push up from floor (reached failure) Is very hard but feel like going for more (almost failure)

[@udaysingh-wr2kw]

IS THIS A GOOD WORKOUT FOR BACK AND BICEPS Exercise 1: Super Set Close Grip Lat Pull down Machine Rows Exercise 2: Super SET DB Rows Single Hand Cable Lat Pulldown Exercise 3: Super Set Straight Bar Pull down Rope Rows Exercise 4: Super Set Machine Preacher Curl (Long Head) Preacher Curl (Shot Head) Exercise 5: Super Set DB Hammer Curl Cable Overhead Biceps Curl Exercise 6: Giant Set Cable Conc. Curl (Mid-Lower Angle) Cable Curl Laying Biceps Curl

[@danielmulero2816]

Hi Jeff. Right now I am developing consistently what you call true strength. Although in some exercises I have been dropping the lifted weight, as my posture has improved significantly and I am overcoming my compensations, I can really tell that my body control and my command over the weights is unprecedented. I would say that my biggest successes are being able to train with intensity pain free, to gain the awareness of my long lasting compensations and having the knowledge to get rid of them... Without your honest education this would not have taken place. Thank you! My question is: Do you think, that the long lasting compensations, once identified and corrected, may have an everlasting effect on the body? I mean, could it be that some compensations have caused some damage to the joints, tendons etc. that are impossible to heal or to overcome? (I am 48 years old) Thank you again for your effort and help!