Articles, Blog

No More “Love Handles” (NO BULLSH*T!)

August 13, 2019

What’s up, guys? Jeff Cavaliere, Today I’m going to give you a strategy for
getting rid of your love handles once and for all. The cool thing is, we’re actually going to
start at the top. Those that are in the worst spot, those that
are really hating the love handles at the moment because they look the worst. You have to start with a different strategy. Then as we get closer to the goal, the strategy
changes. So let’s start at that top. If you’re carrying a lot of body fat the very
first thing you have to do is, you’ve got to look me in the eye here and agree that
you’re going to do this. You have to clean up your nutrition. Don’t start looking for exercises, or a
side crunch, or one magic thing to do to get rid of the obvious thing that you’re not doing
right. That is, you don’t care what you put in
your mouth, or at least you don’t care on a consistent basis. If you do, I’m telling you, things are going
to change dramatically in this area and it’s not going to take all that long to happen. Now you might say “But, Jeff! I always watch what I eat”, or “I only drink
once every three hours”. Guys, you’ve got to stop making the excuses
because you know it’s not on point and nutrition has to be much better than it is. As a matter of fact, to lose body fat you
have to be in a hypocaloric state from whatever your level of maintenance is. So as you do that though, you don’t have
to wait to get started. What you could do right now is start working
on the width of your lats because visually, as your lats get wider, your waist is going
to come in and become narrower because of the visual difference, and the proximity in
the area. So here’s what you need to do. I’m going to use the one armed row as an example
of what we’re talking about. If you watch as I do this, if I take the dumbbell
just up to the level of my waist, but not beyond, then I’m never fully contracting the
lat. I’m never training it in its fully shortened
state and that is what impairs a development of the lower lats, or the lowest point here
in the lats. Which, by the way, happens to be the closest
to the love handles. So if you want to create that maximum differential
then you’re going to want to train your lat fully. So what you might have to do is drop the weight
a little bit. I know the ego lifters are going to have a
hard time, especially because we all love to swing those big ass dumbbells and do nothing
for the lats. You’re going to have to in this case. You’re going to have to drop the weight so
that you can get – without over rotating – you can get that elbow to the level of
your body, but past that. Almost wrapping around your back. When you do that and incorporate that in all
of your lat training you’re going to feel the difference, and you’re going to start
to see the widening of the lats and the visual narrowing of the waist. So the next step – provided you’re still
focused on that nutrition, you’re working your way down because you’re losing some of
that body fat – you’ve got to work your abs. Now I have so many videos here about how to
work your abs, at all different levels. We have beginner ab workouts. We have advanced ab workouts. But you’ve got to work your abs because at
least what you want to do is start creating some visual distraction, if nothing else,
right here in the middle. It’s a lot easier to do that. Ab training has lots of different opportunities
for you to do exercises of all different levels so anybody can get involved. Secondly, you can start to see your abs – even
the top two – at a much higher level of body fat. Even at 11%, 12% you’re going to start to
see them. Especially in the right light. So start working on your ab training, just
make sure you’re consistent with it. I preach very regular ab training. You’re going to want to make sure that when
you get involved – you don’t have to be doing this for hours and hours at a time. Minutes is fine. Just make sure you’re very consistent with
it and you continue to work on your nutrition. Now, we’re getting in that sub 10% body fat
level, but you still have a little bit of that left over here because we’re guys and
that’s where we carry our body fat. Well, what you’re going to want to do here,
as you’re continuing to work on that nutrition, is this: you’re going to want to make sure
you train your damn obliques. Don’t let people tell you to avoid the obliques
because “See, that’s what’s making your waist thick.” No! That is what’s going to make your waist look
incredible as you continue to work on your body fat. You see, the oblique is the muscle that runs
here, and is responsible for the bulge that you see on the side of your waist there. It just happens to be wrapped in too much
fat at the moment. Look at the difference here on me. If you look at this picture here, here I am,
artificially bloated. But when I get rid of that fat, that’s the
oblique muscle laying underneath there. That is what you want. Guess what it does? Look at the orientation of the muscle. It’s actually the V-lines. The V-Taper. What creates even more visual narrowing. You pair that up with your continually developed
abs, you pair that up with your widened lats, and you’re on the road to seeing really, really
good things when you look in the mirror. When you train your obliques you can do anything. Simple. Get a band. Do what I’m doing here. Follow the fibers. I talk about that all the time. If you look at the fiber-orientation of the
external obliques and you line that band up the same direction as those fibers, and you
pull along that direction; you’re going to be working your external obliques. If you anchor the band the other way, and
you follow the internal obliques – you can’t see, but they go the opposite direction there
– if you line band up with the orientation of those fibers and you work your twist in
the opposite direction, your rotation down and in – you’re going to see that those
muscles will be worked as well. Now you’ve got a strategy no matter where
you are along your goal to getting rid of your love handles. But remember this: it’s going to take some
work. But I will lay out – always – the straight,
no BS way for you to do it. This is going to work if you follow this. I promise you. If you’re looking for a program that picks
it up from here, and even takes it further, lays it out meal by meal for you, to help
you with those fat loss goals, or even the training that we incorporate, maybe it’s pure
fat loss that you’re after at the moment; that’s in our Max Shred program. But whatever program it is that I have that’s
most specific to you, you’re going to be able to find that using our program selector. If you click on the link below, head over
to our site and take the two minutes that it takes you to go through that. All right, guys. I hope you’ve found the video helpful. Leave your comments below. Let me know what you want me to cover here
in future videos and I’ll do my best to do that for you. All right, guys. See you soon.


  • Reply Rene Rod June 24, 2019 at 3:28 am

  • Reply SuckMy Nutt June 24, 2019 at 6:53 am

    I watched this while eating cheese dip

  • Reply Steven June 24, 2019 at 8:27 am

    Jeff, did the love handle side bends. Already see a difference after 1 workout. Thanks

  • Reply Krispykremenico June 24, 2019 at 9:20 pm

    What he’s trying to say is just take steroids

  • Reply Joe Chambers June 25, 2019 at 12:46 am

    “Visual distraction if nothing else” fake it till you make it 😂

  • Reply Joe Young June 25, 2019 at 2:14 am

    Please do a video on when you first start working out when you not to sore the next couple of days to do your regular day routine and to be able to continue your work out as well

  • Reply Salvy Flores June 25, 2019 at 5:14 am

    Step #1 workout
    Step # eat healthy
    Drink water

  • Reply J S June 25, 2019 at 10:59 pm

    It's TRUE. I hate hearing people say oblique training gives you love handles that's why they dont train them. Translation-Theyre lazy with nutrition. Eating a clean diet is 75% of it.

  • Reply Sensory Paragon June 26, 2019 at 11:37 pm

    What tools do you need to work on your bleaks?

  • Reply HandyJones Productions June 27, 2019 at 3:45 am

    0:46 thats what she said

  • Reply austin aguirre June 28, 2019 at 5:25 am

    He iss using steroids look at his cheeks

  • Reply Gabe Morehouse June 28, 2019 at 9:12 am

    Why did /fit/ recommend this

  • Reply Preston Shively June 28, 2019 at 5:06 pm

    Watching this while eating a honey bun

  • Reply Dan S June 28, 2019 at 6:15 pm

    You can build glamor muscles in the gym. The only place you make abs is the kitchen. You will never get results like this unless you change how you eat. There’s no magic to that formula.

  • Reply Jeffrey Reynoso June 28, 2019 at 9:11 pm

    This guy obviously does steroids with those veins, or has bad nerves

  • Reply Scott Summers June 29, 2019 at 3:57 pm

    Jeff do you have intermittent fasting advice?

  • Reply lol_ jokes June 29, 2019 at 6:36 pm

    You'll never take my live handles jeff

  • Reply DK Infosolutions June 30, 2019 at 11:23 am

    You drink some water first

  • Reply Avery Ithink June 30, 2019 at 10:29 pm

    He got so many veins

  • Reply KILLA KANGZ July 1, 2019 at 1:08 am

    artificially bloated😭

  • Reply Smoking Thrillz July 1, 2019 at 10:02 am

    look at him closely, even his eyeballs are ripped.😂

  • Reply Anfernee Tomlinson July 1, 2019 at 4:33 pm

    Glad he brought nutrition up first! Well done sir

  • Reply Paolo Masi July 1, 2019 at 7:48 pm

    Nice one Jeff

  • Reply Alex Mendoza July 1, 2019 at 8:08 pm


  • Reply Mo Bodiford July 3, 2019 at 4:46 am

    Have you ever in your life been over weight or are you one of the male human race that was a natural little skinny guy? You started out skinny and have built muscle. Or not? I'm just curious. Serious question. BTW, I'm not by any means hoping to discredit you or your advice. In fact, I follow much of what you teach and I am sure everything you teach absolutely works .
    Thanks in advance.

  • Reply Fitness Lyam July 3, 2019 at 11:02 pm


  • Reply Kyle Carsten July 4, 2019 at 12:15 am

    I only drink once every three hours, lol.

  • Reply wgrimm88 July 4, 2019 at 2:56 am

    Does he look sickly or is he just ugly???

  • Reply theangryhobos July 4, 2019 at 2:57 am

    You had to say diet.

  • Reply Drippy tearz July 4, 2019 at 3:53 am

    So what’s a good nutrition path? Just salads and water and chicken plain white rice broccoli?

  • Reply Reeky Debbarma July 4, 2019 at 4:52 am

    How to get ripped?

  • Reply Reeky Debbarma July 4, 2019 at 4:54 am

    Your body is good not like the big ugly ones.

  • Reply Anthony Derma July 4, 2019 at 6:51 am

    Thank you ,this does help, I'm 16 and I'm at 10 % maybe less body fat and I was stuck on how to bring out more definition in my oblique muscle.

  • Reply John Detsavanh July 4, 2019 at 12:48 pm


  • Reply Ash Sampath July 5, 2019 at 8:24 am

    Jeff is the only guy who photoshopped fat into him

  • Reply Geo B July 5, 2019 at 10:53 pm

    I can see some of my abs, but I still have love handles, and im 13 so am i ok?

  • Reply BamBoi July 6, 2019 at 3:42 am

    Dude it says no bull shit as soon as the video starts just show us how to do it we don’t care about the description and explanation of anything

  • Reply Brent Elmore July 6, 2019 at 7:56 am

    Those damn obliques!! 😂😂 Awesome video, Jeff!! I'm transforming way better than I thought I would!!

  • Reply Phillip Ragsdale July 6, 2019 at 4:24 pm

    Great video I’m gonna start doing that

  • Reply Ben Thatcher July 6, 2019 at 4:50 pm

    With the band is he not just doing the same for the other side? It’s just a mirror image I’m confused why he says he’s doing internal and external obliques

  • Reply Js Dallasguy July 7, 2019 at 10:07 am

    too veiny…..eeewww

  • Reply Abhishek Mishra July 7, 2019 at 4:26 pm

    I will like to point out that you use a lot of words but you deliver a very meagre message. The point you make is not impressive. You seem to have trained a lot but you probably don't want to teach for free. Sorry but I find your videos just advertisements.

  • Reply Benjamin Cox July 8, 2019 at 4:17 am

    Lol I’m watching this while eating Cheez It grooves and ice cream

  • Reply Cooler Cooler July 8, 2019 at 6:19 pm

    Ride a bicycle

  • Reply Mahesh KNB July 9, 2019 at 1:59 pm

    Jeff :- Artificially bloated
    Me :- 🤐

  • Reply sweaty boi July 9, 2019 at 10:15 pm

    I walked 4 steps and they're not gone

  • Reply ArizonaXR July 10, 2019 at 1:30 am

    Step #1
    Stop Eating Fucking Mc Donalds!

  • Reply hope you dont find this July 10, 2019 at 4:39 am

    this man dehydrated his body and I'd full of steroids look at his veins

  • Reply GeZinafeZ July 10, 2019 at 2:34 pm

    there is another way to do this. in boxing when you slip the punch you slip life right; when you do this your basically activating the oblique muscle. hopes it helps, it works for me

  • Reply Cylas Troy July 11, 2019 at 2:38 am

    Am I the only one who loves his claw tattoo

  • Reply SubscribeToPewdiepie July 11, 2019 at 5:03 am

    Well I actually started losing some weight and they shrunk but I need an actual way of losing it.

  • Reply Sadiw July 11, 2019 at 7:01 am

    I really don’t like how your body looks !

  • Reply Rick appleby July 11, 2019 at 6:29 pm

    I’m fat……😪😪😪

  • Reply Ronin 77 July 12, 2019 at 2:21 am

    What is this guy’s body fat percentage, damn he’s shredded

  • Reply jj a July 12, 2019 at 3:17 am

    I only drink once every 3 hrs😃🍻

  • Reply The Great Walrus July 12, 2019 at 3:58 am

    Those veins CANNOT be healthy…

  • Reply The Great Walrus July 12, 2019 at 4:00 am

    I feel like the 4.4k people that disliked realized that they might have to EXERCISE

  • Reply ZeiN Cloud July 12, 2019 at 5:05 am

    You’re so healthy you look unhealthy

  • Reply Pro Shop Cuber July 12, 2019 at 10:00 am

    Its hard to take care of nutrition when you live with your mom. I'm trying my best

  • Reply Scooter_ Junky July 12, 2019 at 3:43 pm

    Instructions unclear. Still have love handles but no love life

  • Reply jose sanchez July 13, 2019 at 7:13 am

    One paper cut and he gone

  • Reply 김태형 July 13, 2019 at 8:53 am

    Imma be honest, all I eat is instant spicy ramen.

  • Reply M S July 13, 2019 at 4:06 pm

    I ate Jeff’s poops with shiitake mushrooms, and really leaned out.

  • Reply Gary Sharp July 15, 2019 at 3:10 am

    The best way to lose your gut is to do suspended leg lifts everyday, this means you need to pick your entire body up in the air and lift your legs up. Sit ups or machines will not give you good results like suspended leg lifts will

  • Reply Immortal Pilot July 15, 2019 at 3:15 am

    Just ate a burger and now drinking a beer while pooping. Youtube feeds me this…

  • Reply Gary Sharp July 15, 2019 at 3:17 am

    Sorry dude but no work out is going to work your abs better than suspended leg lifts

  • Reply Iv-Insane-Iv July 15, 2019 at 10:28 am

    Hi Jeff. What does it mean when ppl call me cheese burger ?

  • Reply Revive Bosnian July 15, 2019 at 12:09 pm

    Need help making a diet rn at 16% or 15% of body fat

  • Reply Beaner Cat July 15, 2019 at 11:31 pm

    Me: Chip Half Way In my Mouth

    Jeff: “You dont Fucking Care what u put in ur mouth”

    Me: Throws Chips Away

    Also Me: 🙁

  • Reply Faz0 July 16, 2019 at 12:40 am

    Jeff toes probably have 6 packs

  • Reply The Weird Guy Experience July 16, 2019 at 12:47 am

    If I loose my love handles I won't be mommy's special boy anymore.

  • Reply Cliche Hosae July 16, 2019 at 10:29 am

    11-12 percent body fat what lmao that’s shredded

  • Reply Anonymous July 16, 2019 at 2:01 pm

    I'm a sick teen, got a condition where I'll eat snd get sick so I eat pretzels. I'm never gonna get THICC braaa

  • Reply Chief July 16, 2019 at 5:56 pm

    Bro this dudes videos are like fucking accurate af. I mean he solves problems very specifically fucking legend

  • Reply Hugo Cardenas July 17, 2019 at 4:14 am

    My name Jeff🤣🤣🤣

  • Reply Omar Acevedo July 17, 2019 at 1:10 pm

    How would a person with a ripped ruptured abdominal wall be able to workout their abs.

  • Reply orange Boi July 17, 2019 at 8:51 pm

    He makes me uncomfortable with his bulging veins

  • Reply Apex Moto Ryder July 17, 2019 at 10:04 pm

    Dude this has been the most informative for me since I started a year and half ago thank you!

  • Reply Opt Jayden Jay jay July 19, 2019 at 12:49 am


  • Reply Arpan H10 July 19, 2019 at 2:04 am

    X videos??? Nah it's Athlene X videos!!

  • Reply Shashidhar Mare Gowda July 19, 2019 at 8:00 am

    Hallo Jeff, i would like to have few tips or few exercises from you how to reduce the fat on Love handles(side part of tummy ) and most important on back part (that would be on the back lower part above the buttox). I follow your channel since long time but I found few exercises for Love Handles. Can you please do upload or show everyone few exercises for the back part of the fat just above the buttox, it would really be helpful .

    Thanks in advance

  • Reply Toon Boy July 19, 2019 at 11:10 pm

    Is eating goldfish to live called a diet?

  • Reply Halfway Clan yeet July 20, 2019 at 10:24 am

    Just what’s the black marks on his body

  • Reply BLANBLAN July 20, 2019 at 9:32 pm

    Was a big dude and now almost to where I wanna be from watching your videos.

  • Reply Trinity July 22, 2019 at 9:58 am

    Jeff looks like his body needs water, other than that great video! 💯

  • Reply Ferhan Khan Photography July 22, 2019 at 5:18 pm

    S H R E D D E D

  • Reply kenny olaleye July 25, 2019 at 2:17 am

    You don't have to disrespect the ego lifters. Hehe

  • Reply Matthew Dobbs July 25, 2019 at 3:23 pm

    Great advice thank you. 57 year old cripple here, but I am going to try at least a couple of these. Thanks again!

  • Reply Bryan120000 July 26, 2019 at 9:53 am

    Amazing info as always.

  • Reply Dan Thompson July 26, 2019 at 10:22 am

    Good stuff

  • Reply No Deal. July 27, 2019 at 6:52 pm

    Jeff is over Ripped.

  • Reply Jessica Mercado-Cardoza July 30, 2019 at 12:33 am


  • Reply Alejandro Ventura August 1, 2019 at 5:58 am

    1. Clean Up your nutrition
    2. Train you lats to widen them
    3. Train your abs more consistently
    4. Train your obliques

  • Reply SAI GHODKE August 2, 2019 at 2:13 am

    I'm not insulting but yoga is best exercises for human body.

  • Reply Hydi B August 2, 2019 at 8:54 pm

    Loved your video with aamir khan.

  • Reply e edna August 4, 2019 at 5:54 am

    I have a 4 pack and I’m not sure what to do to complete the 6 pack. I do have a little bit of fat covering it. Should I be in calorie deficit while continuing to build muscle thru training and keeping a positive nitrogen balance OR should i be eating more (eating right of course) than my TDEE to gain more muscle? Will the later still lead me to the elusive 6 pack? Help – so confused!

  • Reply Leatheryfoot August 6, 2019 at 5:39 am

    In no particular order

  • Reply Lance Umansky August 7, 2019 at 12:33 am

    4:33 and 4:56 are not opposite anchoring..I repeated it over and over, and it's the same upper to lower pull, just doing right side first then left side. It didnt go from pulling up >> down, to down>>up, or any other change, other than just doing the exact same movement on the left side after the right side.

  • Reply vandeep singh Minocha August 7, 2019 at 2:14 am

    I am suffering with elbow pain in both arms not even able to carry one kg wt.
    Please help

  • Reply Sean Adams August 10, 2019 at 2:12 pm

    I can see the top two abs but my lays are still kinda small i go to work on those more

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