Need up to 30 seconds to load.
love handles are one of the toughest
areas to get rid of but losing them is
actually quite simple Fatality and no
you don't need to starve yourself using
the latest science I'll show you five
easy steps that I guarantee will get rid
of them and keep them off for good but
first you need to understand how you
develop your low panels to begin with
and the cold hard truth is from
overeating not from one night but from
several months or even years of eating
more calories than your body needs and
guess what our bodies prefer to store
excess calories as fat around the
abdomen this is especially true for men
as well as women after menopause and to
make matters 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 love
handles so easy to gain yet so tough to
lose these areas build up slowly over
time without you really noticing and
then can seem almost impossible to lose
no matter what you try but don't worry
love animals are just like any other fat
use the right approach and eventually
they will go away but this starts with
the most important step nutrition
they've probably heard that you need to
be in a deficit to lose fat right well
while a calorie deficit is key it's not
actually going to cause much fat loss in
your love handles right away nope your
body will prioritize other areas of your
body like the fat around your face
shoulders chest and arms before
prioritizes stubborn areas like your
love handles one of our build with
science members Archie is a perfect
example of this in the first few months
although his belly and love handles
didn't change much if you look closely
you'll notice improvements in his face
chest shoulders and upper stomach it
wasn't until after this point did he
finally start to see some progress in
his love handles and he simply had to
keep going until they eventually came
off this is why you must use a calorie
deficit that isn't too aggressive
something you can stick to consistently
month after month without feeling like
you're about to drop dead most people
try to rush it and while they may see
some initial results they can't stick
their diet for long enough for fat loss
to love house or as soon as they do they
gain it all back again instead for most
people a good General Target is to aim
to lose about a pound of fat a week
which means you'll need to eat around
500 calories less than your body Burns
every day but don't be afraid to take it
even slower than this if you need to in
fact if you had to build to a
science.com calculator you can input
your stats and it'll tell you roughly
how many calories you should eat to lose
fat but it'll also give you a slower
option that'll be easier to follow now
the next steps I'm about to show you can
definitely speed this process up but
just remember you're not in a rush it
took years for your love handles to
build up so don't expect to lose them
overnight so the next two steps cover
what exercises you should be doing first
up is lifting weights now while this
won't directly help get rid of your love
handles it will help indirectly in many
ways first of all increasing the size of
your upper back and shoulder muscles can
help create the illusion of a smaller
waist and less noticeable love handles
and second of all if you don't lift
weights while your body is in a calorie
deficit more of the weight you lose will
be from muscle rather than fat this can
not only negatively impact your
metabolism but the more muscle you lose
during a Diet also seems to be directly
correlated with How likely you'll be to
regain the fat afterwards so think of
lifting weights as a way of making you
notches look better after you've lost
the fat but also as a safety guard to
prevent fat regain in the future and if
you need a lifting routine to get
started with in the description box I'll
put links to a free three day four day
and six day per week routine you can
pick from however if your main goal
right now is to lose your love handles
then you actually don't need much work
or volume Studies have shown that as
little as three to six hard sets per
muscle per week is likely all you need
to maintain your muscle with older
individuals likely needing the top end
of that range so one strategy especially
if you struggle with consistency is
rather than lifting weights five to six
times per week consider for now bringing
it down to four or even just three times
a week or consider reducing your overall
number of sets and of exercises and use
that freed up time and energy towards
the next step alright step 3 so although
lifting weights is great for building
muscle it does have a downside lifting
weights has been shown to burn on
average about 1.7 calories per minute
for women and around 3 calories per
minute per meth which amounts to roughly
70 to 200 calories burned from an
hour-long workout now while this can be
quite a bit higher for bigger stronger
individuals it's still just not a very
efficient way to burn calories jogging
or cycling for example burns on average
about 10 to 20 calories per minute
depending on your weight so you could
potentially burn the same amounts of
calories as you do from an hour-long
weightlifting session in just 10 to 15
minutes of moderate intensity cardio and
the importance of this goes back to
creating a calorie deficit although you
should primarily create a deficit
through your diet you should also aim to
increase the calories you burn through
exercise part of this will be through
lifting weights but most of this should
be with cardio now I know the very
thought of cardio might scare you away
but as you'll see cardio doesn't have to
be grueling running sessions and you
don't have to do crazy amounts of it
I'll show you an easy yet effective
weekly cardio routine that you can get
started with right away but first let me
explain why most people need it so some
individuals will be able to get really
lean and lose their love handles without
any cardio at all but typically these
are people who are already active and on
their feet all day in fact if you use
our calorie calculator you'll see
there's almost a 700 calorie difference
in daily calories burned from someone
who sits all day compared to someone
with a very active job and on their feet
all day so unless you have coin act and
job or lifestyle without any cardio
you're going to have to eat quite a low
amount of calories in order to lose fat
and as I'll explain in The Next Step
this amount will only get lower and
lower as you get closer to losing your
love handles 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 fat in
your belly this is obviously great for
your health but also might even make a
small difference with losing love
paddles by reducing the overall size of
your belly but it's important you do the
right type and the right amount of
cardio just like your diet you need
something you can stick to week after
week so what I'd recommend is just 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
once you can do that bump it up a little
more and keep doing that until you reach
around eight thousand to ten thousand
steps a day that alone will make a
massive difference in your daily calorie
burn and might honestly be all that you
need in addition to that you can also
consider adding some low to moderate
intensity cardio to your routine but
again only will you enjoy and can stick
to consistently if you hate running and
you're not going to stick to it then
don't rot here is a great example of
this from one of our built to a science
members Camp he had always struggled
with his left handles but finally
started seeing some progress after
simply adding 20 to 30 minutes of
incline walking after each of his
workouts combined with taking longer
walks with his dog so try cycling
swimming incline on walk-in spike ball
anything that gets you moving counts
start out with 50 to 20 minutes two to
three times a week and from there use
will show you the next step to determine
if you need to increase this further
alright now the plan I'm giving you so
far will work wonders if you stick to it
but chances are at some point you'll get
stuck you see as you lose weight your
body Burns fewer calories part of this
is due to you just carrying less Mass
but part of it is also due to you
subconsciously just moving less to
preserve your fat stores as a result
research has shown that a 10 drop in
body weight is typically accompanied by
20 to 25 decrease in 24-hour energy
expenditure now while being consistent
with your steps and activity from step
three can definitely help prevent this
it's still likely you'll reach a point
where what used to work is no longer
working and you can tell if you've
reached this point if you haven't
noticed any fat loss or much drop in
your body weight for at least two to
three weeks but when this happens it's
important not to make drastic changes to
your plant
generally there's two things you can do
option number one is to drop your
calorie intake now this is a good option
if you're already quite active and feel
like eating just a little bit less every
day wouldn't be very difficult to stick
to and typically a decrease of just a
hundred calories or so per day is all
that's needed now option two is to go
the other way and to increase your
activity and the average calories you
burn every day but again only a small
change is needed this can be as simple
as bumping up your daily steps or adding
another 20 to 30 minutes of low to
moderate intensity cardio into your
weekly routine now if you stay
consistent with everything I've shown
you so far I guarantee you'll lose your
love handles but honestly the last step
is to consider whether or not it's even
worth it you see to completely lose your
love panels you have to get very late a
level of leanness that for most people
including myself is very difficult to
sustain and I've seen many people fall
into the Trap of being so obsessed over
losing their love handles that they
Overlook all the progress they've made
elsewhere and don't all realize how
great they already look for example
here's some of our bill size members
Saran and Dexter both look incredible
and as you can see in Dexter's case he's
already made a ton of progress with
losing his love handles yet both are
still fixated on completely burning them
all and honestly to do so they just have
to continue pushing and dieting to a
point where they just may not be able to
maintain afterwards 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 are
natural and also just don't share with
you how difficult it is to maintain that
shape and how crappy and low energy 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 whatever you
need to and realize that the extra push
just might not be worth the trade-off
and if you want a done for you plan
that'll guide you step by step
throughout the whole process just head
over to builtwoodscience.com and take
the quiz to find the best program for
you and your body highly recommend
giving this video watch next to learn
about what to eat to further help lose
that stubborn fat and I'll see you next
time
![Lose Love Handles In 14 Days Challenge [How To Get Rid Of Side Fat In 2 Weeks]](https://i.ytimg.com/vi/J7OpXC_1gUA/mqdefault.jpg)
