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

What’s up, guys? Jeff Cavaliere, ATHLEANX.com. If you’re like most men, you have a problem
in either one of the three main areas. That is: accumulating too much fat either
on your belly, on your chest, or in the love handle and waist line. Today I’m going to show you how we can conquer
those three trouble spots. Most importantly by taking a phase by phase
approach. It doesn’t matter if you have all three. I’m going to show you how we’re going to hit
them all in this one video. Right off the bat, guys, the one thing that
all three of these areas have in common is that they are body fat issues, first and foremost. Meaning, if your nutrition is not in check,
if you’re not following a proper nutrition plan, you’re never going to be able to conquer
these things, and get them to look better. However, you don’t necessarily have to be
able to dial it all the way down to single digit body fat levels to be able to start
to see improvement. I believe that small improvements are what
give us the motivation to continue to make bigger improvements. So when you just get started, the one thing
you want to do from a nutrition standpoint is take out the obvious crap. Go through, make one pass through. You know the things you shouldn’t be eating. Start eating less of those, or start drinking
less of the stuff that you know you shouldn’t be drinking, and I promise you, as your body
fat levels start to decline you’re going to be able to see the impacts that the first
level Phase I changes will make. We start right there. When it comes to the abs, and this belly area
the one thing you have to start doing is, you need to be able to feel the abs contracting. I know when you have a lot of mass in that
area it doesn’t really feel like anything is working. As a matter of fact, when you try to crunch
things get in the way. So what I want you to do is, I want you to
lay down on the ground first, Phase I, and just learn how to activate the muscles under
there. The key here is to try to do two things. One: cross your legs over each other so you
can squeeze the adductors, squeeze your thighs together as hard as possible, and then pull
down on your belly. Try to flatten out what we call the ‘transverse
abdominus’. In other words, we want to act like we just
went into this freezing cold lake, and the water is so cold that we have to pull back,
and in. When you get the ability to feel that contraction,
even though it’s under layers, and layers of fat, potentially, the ability to feel that
contraction is going to be a key first step to getting you further down the road in Phase
II. Next, moving onto the chest. We can do things here too, in phase I that
don’t require having to have those low body fat levels. That means we can start just by stretching
the chest muscles themselves and strengthening the muscles on the other side of the shoulder
joint. This is what I’m talking about. If we have a problem with chest fat, we have
these rounded shoulder, likely, because everything is brought forward. Especially if we have the belly here in front
as well. A flattened out, rounded shoulder look is
going to take a bad chest and make it look worse. What we can do, just by getting our chest
open, and strengthening the muscles in the other side, is going to get the chest to instantly
look better. Right off the get go, that’s what we’re trying
to do because we haven’t had that chance yet to make those drastic changes through nutrition. So here are a couple stretches. You do this stretch right here that I’ve shown
you before for the pec major, and as you get this stretch, and you sink it in here – I’ll
link the video at the end of this so you can get an in-depth on how to do every, single
step here – you also want to stretch the pec minor as well, because that’s going to
pull your shoulder blade forward, too. But we get both of these stretches done, and
then of course we want to work on that rotator cuff. We do that through some of the banded external
rotation work here. I know it could be boring, but I promise you,
even a little bit of this added to what you’re doing right now could have a major impact
on your posture. When you add to – as I’ve devoted a whole
video to before – the face pull, in just a few sets here at the end of your workouts
is going to go a long way toward improving your posture. But this is Phase I, and it will allow you
to see a better look to your chest, even as you’re carving away, and chopping away through
your nutrition at those body fat levels. Now, when it comes to the love handles we
have to understand the anatomy of what we’re talking about first. That is, it’s the oblique muscle covered,
again, in too much body fat. What we can do here, from the beginning – again,
realizing that we haven’t really gone too far yet with our nutrition improvements – we
can at least start working the lats. The more we can get a lat differential here
with the waistline, you’re going to start creating that visual tapering that will be
important for you as you start to get more encouraged by how you look, as you’re making
those changes. The big key I always point out here is, you
want to make sure you’re taking all of your lat exercises to a full contraction. We short change them constantly. Every rep, we try to move as much weight as
we can without focusing, maybe, on dropping the weight just a little bit so we can get
a better contraction. The lats will always insert all the way down
here, low on the waistline, and if we allow it to get a full contraction on every rep
we get a better development of the entire muscle. We want to take advantage of that. So don’t shortchange your reps, and certainly
don’t overlook your lats when it comes to making quick changes to the visual appearance
as you’re continuing to work on those body fat levels. Moving onto Phase II now. Things are getting a little more serious. Your nutrition is getting a bit more in check. You’re starting to care a bit more about the
macronutrients – maybe not just getting rid of the obvious stuff, you’ve done that
– but now you’ve got to get a bit more fine-tuned on optimizing the good things that you are
putting into your body. I’m going to tell you, it will become a lot
easier for you, and you’re going to become a lot more interested in it because you’ve
already started to see the changes, which have inspired you to keep going down this
path. So when we go back to these three problem
areas, Phase II now, of what I want you to do when it comes to that belly fat, and that
lower abdomen is I want you to start including some direct training for the area. Not just feeling the contraction, but using
rotational ab training. You can see that I love doing rotational ab
training here, and all it takes is a single band. You need to do this because a lot of times
people at this body fat level don’t respond well to crunches because their own body fat
gets in the way. As they start to crunch up everything crunches
up together. They never feel a really strong ab contraction. They get frustrated, and it’s not the way
to go. You can totally train your abs using rotational
ab movements, and it’s definitely something that’s appropriate now, at this stage of the
game. As far as the chest now, we have another target
area that I want you to start incorporating. That is the serratus. A lot of people are thinking “Why am I training
something that’s not related to the chest?” But it is. Even just by its own anatomical positioning
here, the serratus muscle, which is activated when we push our arms away from our body,
almost acts like an internal bra for men. The more you can develop this muscle underlining
the bottom, and lower area of the chest, or the outer area of the chest, the more you’re
positioning your body to look better. Especially as you carve out those body fat
levels. So the way we can hit this muscle, again,
is with anything that helps us to protract our arms away from our body. We can do that in a simple pushup position,
as I’m demonstrating here. Instead of just going down, and up, down,
and up, we can go down, and up, and then push away, keeping our arms straight, and trying
to push our hands through the floor. We could also do it from a dip position. Whether or not you even have the strength
to do dips yet, that’s fine. You don’t necessarily have to do them, but
you can still do the plus portion of that, which is going to train the serratus. You can even take cables, or a band, and work
on straight arm punching, away from your body. The fact is, this area is going to become
more visible, and it will respond to your early training. Especially if you have not trained it yet,
at all. So it’s going to allow you to start getting
a visibly better looking area around that chest, as you continue to work toward dropping
those body fat levels. Okay, wrapping up Phase II here, we’re actually
back on the love handles. Really, we’re back on this abdomen area. The focus is back on ab training again. You see, the more you can start to develop
the rectus abdominus here through our rotational ab movements, if that’s all you’re going to
do at the moment; that’s enough to allow us to start seeing some changes, even at the
top row of our abs. We know that when it comes to dropping body
fat, especially in guys, it works its way from the top, down. The lower area being the last to go. But as you start to see those top two rows
of abs there, it starts to visibly look better, and start tapering in, and allowing the obliques
– as they start to come in as well – to look better overall, as we’ve framed out something
here in the middle. Whereas before, it was pretty much absent. So you want to keep focusing on this as you
continue to move onto Phase III and dial it all in. Phase III now, you’re now locked in. You’re not just caring about macronutrients,
but you’re actually caring about micronutrients as well. You realize that the small details matter
and they can manipulate your body fat levels even a percentage point up, or down. And that’s where it starts to really, really
show. In Phase III there are things that we can
do to really bring out those three areas that were once trouble spots that are now starting
to look great for you. When it comes to the abdomen what we can do
here is actually start to do dedicated ab training. I recommend doing it at least five times a
week, up to seven times a week. Yes, it sounds like a lot, but we’re talking
about short, condensed workouts that pack a punch. We have posted many, many videos here on this
channel that are really short, but effective. Our Six Minute Ab workout – that, again,
I will link in this video as well, and down below – is one that you can try, just to
feel what it’s like when you actually go through all the major functions of the abs. From the top, down, the bottom, up. The rotational top, down, and bottom, up,
and using your midrange, and your obliques as well. When we tie it all together it’s a pretty
impressive impact you can make on your abs, and it’s something you’re going to want to
focus on now because with those body fat levels dropping, you want to develop those muscles
as much as possible. Moving onto the chest here in Phase III, the
key point, once again, is you want to train these muscles if you want them to look their
best. With the body fat now stripped down because
of your efforts through your nutrition, you’re going to have the opportunity to really start
showing off something that was once not impressive, that now can be. I like to use this very, very simple band/tubing
series that you can use with a cable, and load it up with a lot heavier weight. But the concept is watching where I’m trying
to target. Watching the direction of the band here, as
I try to hit the different areas because the chest is divided into different areas, providing
us the opportunity to hit different areas. For instance, if we want to hit the lower
portion of the chest we have something called the abdominal head of the chest, which is
all the way down at the bottom. We can take the band and move it across our
body, as I’m doing here. Just from the side, and across. Of course, we can take it from a high position,
and then come down, and low. Again, you can use cables, and heavy weight
if you want here, but what we’re doing is simulating a dip, which we know works more
of the bottom portion of the chest, which is more technically this abdominal head. So we can come down, and across, but we also
know that we have our upper fibers – the clavicular fibers of the chest – which are
oriented more in this direction. We can hit them by reversing the direction,
having our arm low from here, and coming up, and across our body. So now you can see we can hit these upper
chest fibers with a better angle, just by changing the positioning of our arm, and we
can wrap it all up by allowing ourselves to make sure we get toward a full contraction
of the chest. No, we can’t preferentially target the middle
of our chest, but we can make sure that we’re fully contracting the chest. Meaning, we’re bringing it all the way across
the body here, into a full contraction, which is going to give us a better opportunity to
make sure the entire chest is fully developed. Again, you can do this with any, single implement
here with a cable, or with a piece of tubing here. But the fact is, you want to make sure you’re
training, and hitting your chest from all angles if you want it to look its best. Especially now as it’s in its full glory,
at its lowest body fat levels. Finally, when it comes to the love handles,
guys, the reason why I’ve been talking about the obliques all along, from the very beginning
of this video, was the fact that these muscles that once looked so bad, that were once those
big, thick areas that had all that fat hanging over them; this is what they actually look
like if you can get rid of that. You see, the oblique is the muscle that is
going to be responsible for causing that “V” shape, that “V” line down into the abdominal
area, into the groin, that’s going to make you look a lot leaner, and more ripped. The people that tell you to avoid it don’t
necessarily understand the main goal of what you should be focusing on. So I want to implore you, train your obliques. Now is the best time to do it. Here are a couple of options right here that
I’ve shared before in a video that, again, I can share and give you here at the end of
this video so you can watch it in full. But there are ways to train your obliques
that don’t require a lot of fancy equipment, or even a lot of sets, and reps, and time. The fact is, now, at the right time, with
those body fat levels primed, and ready to show them off, you want to make sure that
you’re doing the right things. So there you have it, guys. There’s a three phase attack plan to get you
to start hitting these big problem areas once, and for all. Most importantly, giving you a strategy for
not getting discouraged along the way. I know the hardest thing to do sometimes is
to lock in that nutrition, but the thing is, it doesn’t necessarily have to be perfect
from the beginning. Especially if you have these other tactics
in place that are going to allow you to start seeing the early results that will keep you
motivated to keep working on that nutrition, and keep allowing you to see the results that
I know you can make. If you’re looking for a day by day, step by
step plan where we lay out everything for you – meal plans, workouts, everything – head
to ATHLEANX.com and get one of our ATHLEANX training programs. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up. Let me know what else you want me to cover
here on this channel and I will do my best to do that here for you in the days, and weeks
ahead. All right, guys. See you soon.

100 thoughts on “FAT LOSS 101 FOR MEN (Chest Fat, Belly, Love Handles!)

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


  2. I've noticed that every single video where he mentions nutrition he is never even remotely specific. He always puts the ownis remarking something like "remove the bad things" or "you know what you shouldn't be doing" but many people don't know. For those of you who are in the dark look at a book called Grain Brain by Dr. David Perlmutter. It is life changing.

  3. Hey Jeff! Can you please include female specific videos as well or at least talk about some nuances? I like your videos much more than athlean x for women series, but many things (especially upper body strength) are very hard for me and judging by the comments many male beginners can do them much more easily, so it made me think that my complection puts me on a level lower than beginner.
    If anyone had a problem with VERY weak back and arms, how did you overcome it to be on a beginner level? I do arm workout with 3 kg dumbbells and 5kg plate, but still can't do even one pushup, I don't understand what am I doing wrong

  4. Great content. I used to be a power lifter. I am now doing boxing training. Can you make a video on how to keep your strength gains as you improve your stamina and lose weight? Or at least minimize the strength losses. I understand there will be some strength reduction when doing this type of training.

  5. I have been reading a lot of online articles that state that walking, running, weight lifting and even diets alone won't help you lose weight. The best thing, that I keep seeing come up, is the combination of HIIT programs and intermittent fasting…HIIT is a TB workout so any TB workout should achieve the goal coupled with I.F. This concept of training like an athlete Jeff keeps droning into us is as close to this as I can see!!

  6. I just have some fat after bulking. I can do abs crunches and all that stuff. I can do pull ups and pushups easily.
    A band wont help lose fat. I pretty sure your referring to fat fat people

  7. I have about 5 to 10 pounds of extra fat I want to lose. I was in amazing shape 2 years ago with 15% body fat and the minor 8 pack. However I was in an accident on base where I slipped two discs in my spine and have been putting on weight since. I still have the back pain but I hate the way I look and I want to get my body back

  8. I didn’t realise the the abs start to appear from the top and the lower abs last. This alone is really useful to know. That’s exactly where my training is at and inspires me to keep going. Thank you, love your channel.

  9. Wanted to know the name of the band Jeff is using for rotational abs training and also at the end of the video for V-shape. Awaiting replies!

  10. In the last 4 months, stopped almost all sugar. Went from 28% body fat to 17%. Working out hard also. Now I’m going to give it a go into the described phase two for macros. I’ll take an appointment with a sports nutritionist

  11. I work my ass of building houses all day
    I eat protein
    Drink v8 and water
    I drink 1 pedialite a day
    And I'm still fat.

  12. THUMBS UP!!!
    then watch, if necessary.

    i'm not a dude. not trying to be a dude. not trying to look like a dude. like dudes only!!! so, this video, according to the title, isn't for me. i'm very sad!!! should watch it anyway!!!

  13. Hi bro 👊🏼 I’ve messaged u on loads of videos but u never reply 🤷🏼‍♂️ anyways I’m new to this weightlifting .. and I’m glad u mentioned not to worry about nutrition, I’m skinny fat but why do I feel like I’m always full even though I’ve not hit anywhere near my protein , carbs that are recommended? Increasing to eat is being a challenge more then lifting the heavy weights but I’m still on like 20kg but concentrating on form first rather going straight for heavy and causing an injury

  14. Has anyone else been trying for months and months to just drop down in body fat but can’t and eats right. I’m on ax1 more then halfway done and my body has barely changed..

  15. I eat raw veggies, drink water, eat simple foods like hard boiled eggs, work out with weights 3 times a week, fasted cardio. An I'm stuck.

  16. Spent September cleaning up my nutrition. Already lost 20lbs. Found a set of cable ab exercises on Anabolic Aliens' channel (technique slightly different than yours, but it'll do) and that'll be my October along with cardio, pec stretches and face pulls. You're saving lives out here, man.

  17. Workout is a myth, i went to gym for 3 months after workout at home for 2 months, changed my diet from carbs rich to protein rich foods, and all i got is increased weight from 96 to 102 kg.

  18. Hi Jeff I watch as many of your videos as possible. I'm hitting a wall I was 23 stone 8lb 3 months ago. it's been tough but very fun. I'm now 34 195cm 131kg with 26.5% bodyfat mainly on my belly and chest. I seem to be stuck I aim to eat 1200 calories a day and burn of around the same 6 days a week which consists treadmill cross trainer and rowing machine but lately I have no energy I know it's because I'm not eating enough but my pace has slowed right down I dont drink alcohol or eat/drink anything with sugar. Between 10 to 30 carbs max a day. Only white meats and green veggies 2 meals a day with 15 hours fast. Last meal 5.00pm. I dont eat breakfast. I only drink water. I take vitamins and whey protein isolate to aid mussle recovery and protein boost just one shake a day. My aim is to get my body fat down as low as 10% so I can start building muscle. I currently only do cardio. Please any advise would mean the world to me as I'm really struggling to get anywhere now many thanks paul. COULD PEOPLE PLEASE LIKE THIS SO JEFF WILL SEE IT I WOULD BE EXREAMLY GREATFUL. have a wonderful day……

  19. I don't like the camera angle of this video. It would have been nice if we could see more of Dani's front position during her workouts and less of her side position. Other than that, an awesome workout video!

    By the way if you want some great tips for losing weight then I recommend you go here now: www.HootFat. c o m

  20. I've posted The Ayervedic Healing Diet. Unclog and regulate your body. (before forcing bacterial sludgy fluid throughout the body and organs!) For all to share. 🙂 @

  21. This is how I lost weight: I started going to the gym a lot. My body was asking for more food, and I obeyed, I ate a bit more. I wasn't losing fat initially, but I could clearly notice my muscles growing rapidly. After 2 months of hard workout (and eating) I started cutting food very slowly while maintaining muscles at the gym (not growing, just sustain). It was very clearly noticeable that my muscles used up a lot of calories and I simply lost weight by barely putting effort. My tip: dont start losing it alltogether with sudden hard workout AND cutting food. One at a time

  22. please, i can reduce chocolat bars sugary drinks but i dont want to avoid them completly i'd like to see results while drinking moderatly sugary drinks and eating moderatly chocolat bars and junk food

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