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If you have love handles and want to officially get rid of them once and for all, you are going to want to sit down and watch this step by step solution for losing this lower abdomen fat for good. This is a stubborn area of fat for both men and women, but is particularly problematic for guys since it is the area that they store fat most readily. This also means that it is the last to come off when trying to drop body fat percentage. 60% off all AX programs - http://athleanx.com/x/312-workouts Subscribe to this channel here - http://bit.ly/2b0coMW The key to getting rid of this belly fat however is to first identify the main problem. Every single time it is your nutrition and diet approach that just isn’t good enough. No amount of cardio in the world is going to help you overcome a bad diet in the long run. You have to have a more responsible approach to what you are putting into your mouth if you want to get rid of love handles. Remember, just because it has a name and a location doesn’t mean that it’s something unique. At the end of the day it’s just body fat. Every time you accumulate more fat around your waist then you want, it is because you are not establishing the caloric deficit required to burn fat adequately. This is solved by focusing on improving your nutrition to accomplish this goal. Now you may have heard about the 80/20 rule when it comes to achieving a goal. Be good 80% of the time and that will be enough to get you almost to the finish line. Not really the case here. Because love handles tend to be the last area to go when dropping body fat, you really have to be better than that. I’m not saying it’s not good to start off with these goals, but you will ultimately need to be sharper if you want to rid yourself of this waistline and low back fat permanently. So how do you get closer to a 90/10 effort on diet. Think about it in terms of 10 meals. For every nine that you eat that are in line with a proper fat loss diet, feel free to indulge a bit on your 10th. This will help you to keep your sanity while achieving the body fat levels low enough to lose the love handles. I definitely advise you to do this while still eating carbs too. This is something that many people make the mistake of when trying to get to lower body fat percentages. Carbs are helpful in so many ways. Not only do they help you to maintain that consistency needed to lose fat and keep it off but they help control cortisol levels in your body. When cortisol gets too high it gets very difficult to mobilize fat and the weight stays on. Keep a 2:1 ratio however of fibrous carbs to starchy carbs at all times on your plate and you’ll be making sure not to overdo it when it comes to achieving your goals while still enjoying your meals. When it comes to training you have to do three things right. First, you must evaluate your training split. Look, I am as big a fan as any of the PPL split. Heck, even a bro split can be done effectively too if you know how to stagger your exercises. That said, neither is even close to ideal if you want to prioritize body fat loss. Here something like PHA or peripheral heart action training is great at getting you to lose fat and build muscle at the same time. Choose compound exercises that alternatively work the upper and lower body and perform them in sequence with no rest in between. About 6-7 exercises should do it when creating a circuit. The weights you use can be changed up quickly in between sets to keep the load appropriate for the exercise that you are doing. After all exercises are complete. then take a brief rest and repeat for a total of 2-7 rounds. Next, you have to train your obliques. Forget what anyone else has told you about oblique exercises giving you a thick waist. This is not true. It’s the fat laying over the top of them that is doing that. Get rid of that fat through the steps outlined above and keep training the obliques as shown and you will create a visually tapered waistline that looks amazing. Finally, while fasted cardio is something many rely on to get rid of love handles, remember - it’s always about the nutrition first. If the eating is in place then the fasted cardio can have an impact, especially with these areas of stubborn fat. Most research shows a net net effect with more fat being burned during a fasted cardio session but less afterwards. That said, the additional in-session boost in the absence of insulin can help with those final percentage points of body fat that are keeping the stubborn fat. If you’re looking for a complete program that lays out a meal plan for dropping fat easily, be sure to head to athleanx.com via the link below and use the program selector tool to find the plan for you. For more videos on how to lose 5 pounds of fat and the best way to lose love handles, be sure to remember to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s released.

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-To lose weight it takes a calorie deficit. -You know that already… -But what about losing fat in certain areas of the body, like the belly? 🤔 -Is it possible to spot reduce fat loss? -The answer? … -No. -Unfortunately, anyone with a phone and any sort of confidence will lead you to believe that you are able to eat certain foods or apply specific exercises to spot reduce fat on your body. -This is rubbish! -But you know what you can do that will appear like you are losing weight in certain areas of the body? -Lift weights. -You see, if you are eating less calories than you burn and are lifting weights consistently (especially if you just started in the gym), you will see your body change - in the way that you want it to. -The fat in your face, or in your chest, or in your stomach will come off and you will look more well-rounded physically with enough exposure to hard-working sets and reps. -How do you do this? ☑️ Online calorie calculator - find any calorie calculator online, put in the information about your anthropometrics and activity level and see what your calories are for “maintenance”. ☑️ Calorie deficit - using that number that the calculator spits out, subtract it by anywhere from 200-500 calories and use that number to start. ☑️ Get a gram scale and practice weighing foods - it will be hard to get into calorie tracking right away if you don’t know how to control portions. Think of this part like a “practice mode” - and you’ll be much better prepared. ☑️ Get to tracking - with the previous step done, you can now log your daily meals and snacks. ☑️ Get your workout routine ready - get crystal clear on how often you can go to the gym, what muscle groups you want to build and what exercises you are able to perform in the gym. You’re a super busy adult with a desk job - steal my 3-day-a-week split routine I wrote out on my content post yesterday! 🔥 -COMMENT below MACROS if you are still struggling with the calorie counting aspect - I’ll send my free video training right over 💯

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❤️***Follow @KobokoFitness on IG - https://www.instagram.com/kobokofitness/ You ready for this fat burning cardio workout? It's a home workout routine without equipment (win!) This HIIT cardio workout is perfect for fat loss and great for beginners. Of course, you can make it much harder simply by moving faster to lose body fat quicker :) Remember to warm up properly before doing this workout routine. Keep pushing. You have a friendly supporter right here for you. ALWAYS ❤❤ Subscribe ❤❤ FOLLOW 👉 http://www.instagram.com/KobokoFitness ------------------------- 😃 MY LEGGINGS ------------------------- Shop - https://www.kobokofitness.com/fitness-shop/ ------------------------- 💦 WARM UP & COOL DOWN ------------------------- Warm up (to lose weight) - https://www.youtube.com/watch?v=tH0saOp9vf8 Warmup (for lower body)- https://www.youtube.com/watch?v=4wHNuzkKxz8 Cool down - https://www.youtube.com/watch?v=EoFz_F1oh3g Some Warm Up Videos from Fitness Blender Fitness Blender Warm Up #1 - https://www.youtube.com/watch?v=R0mMyV5OtcM Fitness Blender Warm Up #2 - https://www.youtube.com/watch?v=KakbbW7Fz9Y ------------------------- 💞 FREE STUFF ------------------------- 👉Free Stuff 1 - http://bit.ly/free-download-weightloss 👉Free Stuff 2 - http://bit.ly/butt-download ------------------------- 💪 BEGINNER'S EQUIPMENT ------------------------- Resistance Bands - http://amzn.to/2g3Fwsg Dumbbells - http://amzn.to/2y9D0HE Exercise Mat - http://amzn.to/2g3CDHQ ------------------------- 💞 CONNECT ------------------------- BLOG - http://www.KobokoFitness.com INSTA - http://www.instagram.com/KobokoFitness CONTACT - http://www.kobokofitness.com/contact/ ------------------------- 😃ABOUT KOBOKO ------------------------ Koboko Fitness is fitness channel that is here to help you get your best body! I love sharing -Home workout without equipment -Home workouts with minimal equipment (resistance bands and dumbbells) -BOOTY WORKOUTS! haha -Dance Workouts And so much more!! I don't do much with food because lets face it. I get all my recipes from BuzzFeed lmao (shhhh don't tell!) Anyway, on this fitness channel, you'll find mainly workouts. All the workouts are fast and easy workouts. They will help you with weight loss, flatter abs, strength, and of course help you get a nice butt! ---------------- MUSIC ---------------- Koboko Fitness uses music from the following artists: NCS (https://www.youtube.com/user/NoCopyrightSounds) Ryan Little (https://www.youtube.com/user/TheR4C2010) ------------------ OTHER INSPIRING WOMEN ON YOUTUBE ------------------ Sherrie Silver, Anowa Adjah, Jenell Stewart, Danielle Peazer, Afrifitness, AJ Odudu, Mfon Ekpo, sisi yemmie, Scola Dondo, aucurlsnaturelle, Shirley Eniang, Patricia Bright and many other fit and fierce women doing great things! ------------------- DISCLAIMERS ------------------- Some links may be affiliate links. This means I get a few pennies if you make a purchase using my link (and my baby gets to eat. Yay!) Best part, it doesn't change the cost to you. Note: All information provided by Koboko Fitness is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Koboko Fitness harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims. This disclaimer applies to all videos existing and in the future. home workout routine

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