Video

Transcript

let’s talk about the six exercises that

can help get rid of those love handles

the medical term for love handles is a

muffin top but there’s actually nothing

to love

about love handles for some reason

people

don’t like their love handles and they

want to get rid of them so i’m going to

show you how so what’s happening is that

you’re getting fat accumulation in your

liver it’s then filling up and then

spilling off into

around your organs and in your organs in

your midsection that’s called visceral

fat and on top of that you’re also

getting additional subcutaneous fat

which is just beneath the surface so

love handles are basically a spill off

of fat because there’s not too many

places left so your body’s just dumping

it on the sides of your waste now

there’s one primary cause and there’s

two secondary causes the primary cause

is basically you’re eating too much

sugar refined carbs glucose which is

then raising insulin okay

in the presence of insulin you can’t

burn fat and what you’re doing is you’re

storing fat and you’re accumulating fat

so that’s cause number one

but if you experience stress

that hormone cortisol will then activate

more insulin

because there’s going to be a release of

glucose during stress your body runs on

glucose so stress produces glucose it’s

called gluconeogenesis

because your body is stuck in this

stress mode or survival mode and the

quick energy is glucose so it’ll turn

fat and protein into glucose and so

stress increases glucose thereby

increasing insulin then you have a lack

of sleep which can activate more

cortisol

which then activates more insulin this

is why

if your sleep is not that great you’re

going to be craving carbs you’ll be

hungry usually for carbs so we have a

high carb diet

we have stress

and then we have lack of sleep and so

the solution is to get on a low carb

diet reduce your stress and improve your

sleep but that’s not all you’re going to

have to add some exercise to really

speed up the process so these are some

intense exercises to focus in on your

core which connects the lower part of

your body to the upper part of your body

okay the first exercise we’re going to

talk about are side planks okay now

there’s

several modifications that you can do

for side planks that can make things

more or less challenging but this is

what you’re going to do you’re going to

start by laying on your side

and you’re going to prop yourself up

with one arm your elbow should be in

alignment with your shoulder

and your forearm should be flat against

the ground

at a right angle to your body so you’ll

stack your legs one on top of the other

so your body forms a straight line from

head to hip

now with your knee still touching the

ground raise your hips

squeeze your glutes the butt muscle and

then hold the move for about 30 seconds

now while doing this exercise focus on

keeping your abs tight to support your

body and then just switch sizes and then

repeat but this is a great exercise to

really

target that core that midsection and you

can add other exercises to this and do

this on a regular basis i would

recommend doing it every other day to

start out with all right number two

bicycle crunches now can be tempting to

rush through this exercise but the key

is to do it slowly and control your

movements so every muscle in your love

handle area can be affected so the first

thing you do is you’re going to lie on

your back with your hands behind your

head and your knees bent

you’ll lift up your shoulders and head

off the ground as you engage your abs at

the same time you’re going to lift the

feet off the ground keeping your knees

bent so that your shins are parallel to

the ground then you’re going to slowly

twist your body so your left elbow moves

towards your right knee

now as you twist your body extend your

left leg straight out in front of you

now slowly twist in the other direction

bringing your left leg back to the bent

position with your right elbow moving

towards your left knee as you twist the

body extend your right leg out in front

of you so you want to do between 15 and

30 repetitions but do what you can

because this is a very difficult

exercise for some people starting out so

just go slowly because you’re going to

be sore the next day all right number

three russian twists this is another

seated exercise which is awesome for

getting rid of those love handles and

you can even modify this

by adding weight as you get good at it

but if you’re new to this exercise do

not use extra weights so start in a

seated position on the floor with your

butt on the ground your knees bent and

your feet flat on the floor tighten your

abdomen lean your torso back so that

you’re about to do a 45 degree angle to

the floor if you’re not using a weight

clasp your hands together if you are

using weight hold your hands just above

your abdomen still with your knees bent

lift your feet off the ground so that

you’re balancing on your butt for

additional support you can actually

cross your ankles now twist your torso

to the right

bring your clasp hands or your weight to

the right side of your body now twisting

to the left touching your weight or your

hands to the left side of your body

repeat this for about 30 seconds to one

minute

now of course this is another killer

exercise so again go at your own pace

the next exercise we’re going to talk

about is the mountain climber boy this

one can really raise your pulse rate

your metabolism and strengthen your

abdominal muscles in a major way you can

start out going slow but then you could

speed things up as you get stronger so

to get in a plank position you’re going

to lie flat on the floor face down place

your hands underneath your shoulders

curl your toes so that they’re pressing

into the floor

and push up lift your right foot off the

ground and pull your right knee towards

your left elbow keeping your abs tight

hold the move briefly and then return

your foot to the original position now

repeat it on the other side so you want

to do this about 30 seconds to one

minute again every other day

all right number five wood choppers this

is another great exercise to get rid of

those love handles with this one you’re

going to need a little ball a medicine

ball which actually has weight so stand

with your feet shoulder width apart

and raise both arms above your head on

the left hand side

bring your arms down towards the floor

on the right hand side of your body as

you perform a squat while you’re

twisting your midsection in hips

perform this several times and then

repeat the other side so i would

recommend doing it maybe three to four

times and then reverse this to the other

side but with this exercise you really

want to focus on your form

and use the weight that you can easily

do this with so maybe you want to start

out with a

five pound

ball and then gradually go up to a seven

pound or even a ten pound ball but this

is an awesome exercise to get your core

in really good shape now the last

exercise i’m going to talk about

involves the bulgarian bag and you’re

going to be swinging this bag over your

head now this is more for advanced

exercise i’m doing this exercise right

now and you talk about an intense

workout boy you can get your pulse right

up and you can get some serious

improvement with your midsection not to

mention your shoulders

now it’s a bit more complex and it’s

very difficult to explain so you’re

going to have to kind of watch this

video and go slow and mimic the motion

until you get the rhythm but you’re

basically involving a bag where you’re

putting either rocks or sand in it at a

certain weight that you’re comfortable

with i think the weight that i’m using

right now is about 20 pounds but i’m

telling you it’s 20 pounds is pretty

intense so the first thing you’re going

to do is you’re going to grip

these two

ends of the bag and so one thing about

this exercise is that it takes a lot of

grip strength to hold this because

you’re whipping this bag over your head

in a certain motion so you’re going to

find that your forearms are going to be

very strong but if you don’t have good

forearm strength the whole bag could

slip out very easily so the key is to

start at the right weight

so this exercise is kind of a swinging

uh back and forth and using your body to

counterbalance because as you’re

swinging to the left you’re shifting all

your weight to the opposite side and so

it’s going to activate your obliques

your abdomen muscles and a lot of other

muscles as well so start with swinging

the bag side to side just to get used to

it and then make sure your heels are

planted downward as well and then as you

get comfortable you’re going to actually

swing the bag

around your shoulders don’t go too high

don’t actually try to swing the bag

straight up and vertical but you’re

going to be kind of swinging it over

your shoulders and twisting

as you go to the other side so it’s a

torso rotation as you’re shifting to

counter balance the weight of this bag

and as you bring the bag over your head

you’re going to be twisting the bag in a

certain way so it can go around your

head this is an awesome exercise for

building your shoulders so i’ve worked

up where i can do 20

times one side and i’ll go 20 times the

opposite side you really have to

remember to breathe because at first

you’re going to be holding your breath

but you want to get in this rhythm this

cyclic motion shifting from the left

side of your body to the right side of

your body like a circle but this is an

awesome exercise to not just work on

your love handles but it’s to get your

shoulders in shape as well all right so

there we have it the combination

of both changing your diet

and these powerful exercises now you

have to make sure

that you get on a healthy ketogenic diet

do intermittent fasting

and then you want to do these exercises

in the fasting period of time so you can

add compounding or enhancement of the

results now if you have not seen my

videos

on how to do keto and intermittent

fasting in a very simple way

i put them right here check it out