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FAT LOSS 101 FOR MEN (Chest Fat, Belly, Love Handles)

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Rating: 4.0; Vote: 1

t mean that we cannot do something about it. Before we get started however, here is a list of the videos that I referenced in the video for you to watch: How to Stretch Your Chest - The 7 Minute Ab Workout - Lose the Love Handles - The first thing you have to realize is that all three of these areas share the common problem in that they look bad mostly because of the abundance of body fat. You may even have developed muscles underneath, but as long as the fat is present you will never get a chance to see what it looks like. This means that your priority has to be on cleaning up your nutrition. If you refuse to eat better, no matter what else you do, you will never look better. Early on however, you don-t have to get too specific with your eating. Simply make a pass through your diet and get rid of the obvious garbage that you know is not helping your cause. Sweets, excessive alcohol, sugars, etc can all be removed and replaced with more nutritious foods. You don-t have to necessarily worry about your macros at this point but just getting rid of the junk food and liquid calories. Realizing that it will take some time to see the results of these changes however, you should start chipping away at the trouble spots in another way. For the abdomen, you want to first ensure that you can properly activate the muscles in the rectus and transverse abdominis. Most find this difficult and even when they do perform ab exercises they get frustrated at not being able to feel them. Next, you want to start adding in ab training but mostly in the form of rotational ab exercises. Instead of trying to do crunches and having the fat get in the way of the movement, you can work your abs without having to crunch. Finally, you want to incorporate moves for your entire core, such as with the 7 minute ab workout included above. When it comes to the love handles, you want to start by working the lats. Here especially, you want to focus on full contractions and range of motion to ensure proper development of the muscles that actually insert onto the top of the pelvis near your waistline. The more you can build these muscles the greater the visual differential between your waist and your shoulders and the better the v taper. Next add in direct ab work and finish up with direct oblique training for the best look as your diet gets dialed in. Finally, for the chest you want to stretch it and strengthen the muscles of the rotator cuff to posturally improve the visual appearance of your chest. From here, work the serratus anterior. This will give your chest more natural underlying support will helping to visually chisel out the area underneath. Finally, you want to make sure that as your body fat levels decrease and fat loss continues that you are working your chest in all three heads. Use the angles of the band work as an example of how to hit the upper, lower and middle chest. For a complete program that helps men to lose fat day by day in a step by step way, be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete and watch how much more easily your body will get rid of fat and allow you to build lean muscle
Date: 2022-04-22

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Comments and reviews: 10

The
If you-re body fat percentage is in the 25-50 range the only thing you should be doing is tracking calorie intake and moderately intense cardio sessions. Learning how to cook or choosing foods that put you in a CALORIE DEFICIT! is all you need to worry about. Lifting weights and muscle hypertrophy or strength training is advisable too but to lose fat you have to learn how to eat. Stop over eating. PUT THE FORK DOWN. Or eat a salad. It-s not that difficult to change you-re probably just being lazy and unrealistic about the time it takes to lose a lot of body fat. It-s gonna take more than a YEAR! Yes longer than a year at minimum. For most several years. Stop thinking it-s gonna take only a few months this is a life style change not a temporary diet that has an end point. You have to change what you-re eating everyday.
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wherethetatosat
Don't underestimate your sugar intake, especially if you live in the U. S. Everything we eat here is loaded with sugar.
I'm pretty small for a guy. 5'9 and 135 pounds, so not a lot to lose to begin with. I thought I was getting a bit of a gut (it's actually anterior pelvic tilt which I'm working on) but I already knew my diet was terrible. I started doing more cardio at the gym and significantly cut back on sugary drinks and stopped eating 4 cookies daily. I lost 6 pounds in about 8 weeks.
Seriously, go check out the sugar percentage in some of your -healthier- foods. Nature Valley bars? 30-40% in one bar. Fruit juices? 50-80%. Soda can range anywhere from 60% to 150% for a single serving, and spoiler alert, most of the time you are drinking TWO servings.
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Jpe
Majority of people in the comment section dont know jack about fitness- no offence.
I was there too. Just keep grinding and learning. Do your research and when i say research i mean apply all of the techniques that make sense and see which works for you. If you do that for a long enough time you will get a great physique and keep it for all long time. If you rush things, get big quick or end up using PEDs (no offense to those who do it right. Offense to those who take too much too early) you will end up crashing and never reaching your full potential.
Dont buy into the hype. Stay your course and grind it out
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Albert
74 years old now. 5'4-
Was 195lbs. Have been 145 lbs for 6 years now. No more insulin, A1c from mid 8's to mid 6's. Won't be able to stop the aging process but goal is to stay living independently. Diet control, stair climbing, and most importantly your instructions w/exercise bands keeps all nice & in control. It wasn't my goal but looking much better than many guys 20 years my junior. THX MUCH!
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Adam
You talk a lot about the stomach area. I know I would enjoy a leg training video. You've done one on chest and bi's but I want some calf and thigh training advice. I saw one back with good advice that help me do my squats but I want to know more about the effects of squats. Like when I do squats and underhand barbell raise am I also working my abs?
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Ben
I broke my leg once and gained 50 lbs I got the cast off 1st week of January I was 230 lbs 4 months laying on the couch by end of may I was 178 this is what I did I ate 2 meals a day only drank alcohol 2 days out the month. 1 hr of exercise a day 30 minutes of calisthenics and 30 minutes running sometimes a little more and ran sprints twice a week
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Ranger77
I've always kinda been -skinny fat- and in ok shape but never had visible abs. I bought an ab wheel and Jeff's 6 pack promise app and after 3 weeks I can almost begin to see my 2nd row. He REALLY does know what hes talking about and his methods actually work
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Josh
I have really long arms and am having a hard time developing my bicep. When I curl, my bicep muscle goes in maybe 4 inches away from my elbow. When you curl, your bicep muscle doesn't do that. How exactly do i build muscle if the muscle is elongated?
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Record
I just found the motivation I needed. I was lying down in my bed and was thinking about how it was possible for people to get a six pack by summer but I couldn-t do it, then I thought, - why cant I do it- and now I-m on a course for success
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L. R. J
Sir i want to ask 1 question and its bothering me. Why do i get cramps after doing ab exercise? Most of the time it comes after 1st reps because of which i am unable to continue further. Please do reply and please let me know the solution
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