How to Lose Stubborn Belly Fat And Love Handles in 27 Days

If you want to see how to lose stubborn belly fat and get rid of it once and for all, then this is a video that you don’t want to miss. Here I’m going to ask you 4 tough but important questions that you will need to answer honestly. When you do however, I can promise you that you will lose your belly fat for good and never have to worry about it coming back again.

Losing fat is one of the easiest and hardest things to do when it comes to getting in shape. This is because science makes it very clear what the process is. The issue however is that sticking to what science says we should do can become challenging and fat loss can stall pretty quickly. That said, the first thing we all must do is look in the mirror. No, not to look at the areas where you are storing your stubborn fat like on your belly, hips or love handles.

Instead, you need to look in the mirror to face the tough assessment that is often times needed to get over the hump. You first must be willing to address the “how to lose stubborn belly fat” question. Is it really stubborn? Meaning, are you carrying just too much fat around your waist because your overall body fat levels are high or are we talking about the last few percentage points of fat levels that stick around despite your best and most consistent efforts.

If it’s the former, then increasing the consistency with which you do the right thing will quickly get you to the next level of fat loss. If however you believe you are doing everything you can but still can’t seem to get to the lean ripped level you want to be, then the additional questions will help to dig into the “why”.

We start with drinking. I understand that the desire to drink is driven far more by social benefits than it is by simply trying to quench your thirst. For this reason, it is often something that many people are unwilling to forgo. I can tell you this however. With the rapid pace that one is able to consume and pile up liquid calories along with the metabolic impact that alcohol has on your ability to burn fat, drinking is always going to make it more difficult to get ripped and lean and to lose body fat than not drinking.

That said, you have to ask yourself how important it is for you to have a six pack. If that doesn’t mean as much to you as partaking in certain social activities then you will have to find the balance that makes you most happy. This is going to be individual for everyone and nobody should place their expectations on you, me included.

Next we have to discuss your nutrition. No pursuit of fat loss can occur without a frank discussion about what you are consuming every day. In order to lose fat you have to be in a calorie deficit, period. How you get there however, is very important. If you use crash diets and carbohydrate exclusion methods, you are likely never going to see the long term success you should in trying to lose fat and will be unhappy when you put back on any weight lost.

If you are in a deficit but still have to lose belly fat, then you have to assess three other areas discussed in this video. The first is the cleanliness of your diet. How healthy are you really eating? Often times, this is not as good as you may think it is. If however you insist that it is good but you have more fat to lose then you next must evaluate your portion sizes. If this is good still, then you have nothing left but to be honest about your consistency. Here is where an assessment of your cheat meal frequency comes in.

From here, your training must be evaluated. You must train. Diet alone is never going to be enough when it comes to losing belly fat forever. A training plan that consists of more than just cardio is necessary if you want to build lean muscle tissue capable of helping to increase your metabolism and get you burning more calories more easily. Here is where 3-5 time per week weight training with an inclusion of barbell complexes is ideal.

Finally, ab training is something you will want to do as well. Not because there are any spot reduction benefits of this but because when these muscles are developed you get a visual impact that often helps to motivate you to keep doing more of the other things mentioned earlier.

If you are looking for a step by step workout and meal plan that will get rid of belly fat, get you more ripped than ever and help you to build athletic muscle, be sure to visit at the link below and check out any one of the ATHLEAN-X programs that best matches your current goals.

If you are looking for more videos on how to burn fat as well as ab workout videos to lose belly fat, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

My belly fat’s proving really hard to get rid of. The problem is I’m underweight (by about 6-7 kgs), so I have to eat more than I burn each day to gain weight. (I’m pretty skinny now.) But at the same time I have serious belly fat. Could you make a video on how to reconcile these two things? I’d really appreciate it. Thanks!

Video Transcript

What’s up guys? Jeff Cavaliere,  So, you’ve got some stubborn body fat, especially right here around the mid-section and  you want to get rid of it. Well, guess what, I’m going to help you to do that in this very video  and all you’re going to need is a mirror. Not to look in and try to find where your body fat is,  we know that that’s why you’re here. I want you to look in the mirror because I want you to be able  to answer the four questions that I’m going to ask you honestly. Because if you can do that, I  promise you you’re going to get the goal that you’ve been trying to get to for the first time  maybe ever. All right, so with that being said, let’s start asking those tough questions and more  importantly, giving me those honest answers. All right, so the first thing we need to  do here is talk about how we’re defining “stubborn” all right, because a lot of us will  say, “Look, I just can’t get rid of this” but are you really trying? And I’m serious, because  I’m not holding that against you, but there’s a difference between calling this stubborn  and maybe this guy that has a flat stomach, but maybe has a little bit around the love  handles is calling that stubborn body fat. Because this right here is not stubborn. What  this is, it’s a lack of doing the right things often enough. And if you do the right things more  often, you can go from here to here. And likewise, if you did the right things really often,  almost all the time, you could do this. But I’ve talked about this before, this isn’t what  everybody wants. And I’ll give you the real honest answer why, because not a lot of people  want to do everything it takes to get here. In other words, they don’t want to have  to have the level of consistency and commitment and maybe foregoing some of  the other things that are required to get here. This might be good enough, and as  a matter of fact, I’m okay with all of it, it’s what your goals are that matter to you.  But the good thing is you’re going to be tell what you need to do to get to whatever  level it is that you’re looking for. All right, so it might surprise you that  I’m going to talk right out of the gate about Drinking. But here’s the reason why,  drinking is one of those things that not a lot of us want to give up entirely. And you may  not have to. Again, it depends on where you are in terms of where you’re starting and where  your goal is. If you want the flat stomach, drinking can be very much part of that equation.  If you want to be extremely ripped it may have to become a very minimal part of the equation  and the reason for it is a couple of them. Number one, drinking metabolically is handled  by our body differently. When we have it in our system our liver is going to preferentially  want to metabolize it over fat for energy. So, you’re interrupting your own process of trying  to rid of body fat if you engage in drinking more and more often. Besides that guys, I understand  that drinking provides something much more than a quenching of your thirst. There’s a social  aspect to it, people like to reminisce about old times and drink with friends or create new  memories while they’re drinking with friends and family. They don’t want to give it up entirely. It  doesn’t mean that much to them and it’s not that valuable to have a ripped six pack if they have  to give up all drinking. But that’s why I have to ask you the question, where do you sit right now  because it is a factor and it’s a big one. If your answer’s no, well then congratulations.  This is not one of the issues that’s causing you to have any remaining fat that you’re trying  to get rid of. But if the answer is yes, well then you’ve got to ask yourself a few  more questions. And that is, how many times per week are you drinking? Is it one to two times  or is it more than two times? All right, then the next question I ask is, how much each time? And be  honest. Again, no one is listening to your answers other than you and I talking here. But how much  each time? Let’s say you to it one or two per week and you have one to two glasses of wine or mixed  drinks or maybe two to three beers at a sitting. That’s about four to six beers in a week or  maybe two to four glasses of wine in a week. Now, is that okay or not okay? This is okay if  you’re trying to get to that level of let’s say a flat stomach. But if you want to get to that  ultra-ripped condition, then that’s not going to be okay. If it’s more than this then, again,  it’s not okay even to get yourself down to that flat stomach. If you’re doing it more than two  times a week, well guess what has to happen? If it’s more than two times a week, well then the  consumption levels have to go down. It can’t be up to two glasses or three beers, it’s got to go  down to one glass of wine and maybe two beers at most at a sitting. So, in total over the course  of a week you are ingesting less alcohol. Of course, if it’s more than above, then it’s not  okay again. But the fact is here guys, let’s say you’re at a given level of body fat right now and  you are drinking. If you’re trying to go lower, then go lower on your consumption of alcohol.  There’s no instance where drinking here is going to be beneficial to you in the long run if you’re  trying to decrease your levels of body fat. The next thing we have to focus on is actually  very closely related to Drinking and it’s the other stuff that we put in our bodies. We  want to look for a Caloric Deficit because we know that in order to lose body fat, we  have to create a Caloric Deficit. However, my first question would be to you is, are you or  are you not creating one? If the answer is yes, it’s not an instant congratulations because I  have something listed over here and that is, are you doing it responsibly or are you doing it  irresponsibly? There’s a big difference guys. Irresponsible is crash diets, it’s consuming  a very low amount of calories, it’s excluding certain macronutrients because you’ve heard  they’re bad for you, i.e., carbohydrates. Long-term that’s not going to work and long-term  it’s going to do more irreversible damage and more for setting your mind in a wrong place in  terms of how you look at food in an unhealthy way that’s going to cause you to not succeed.  So there’s no instance where I believe that irresponsible decreasing of your caloric intake is  a good idea, so in that case that is not okay. If it’s Responsible, meaning 200 or 300 up to  500 calorie deficit per day through your intake of food, then I would say that’s okay and you’re  doing the right thing in your pursuit of a flatter stomach or a more ripped condition. If the answer  is no, I have three follow-up questions. The first one is, are you eating clean? And any trainer  out there who’s ever had to ask this question has probably heard the answer many, many times before  and that is, “Yes, of course I’m eating “clean”? Then my next question would be, “Well, really?”  And then the answer is, “Yes, of course I’m eating clean.” Then my next then my answer would be like,  “No, but seriously we’re friends, you can tell me if you’re eating clean or not.” See, because we  don’t define “clean” eating if you’re actually eating clean, I say that all the time. Those that  call it “clean” are likely not eating clean. Eating clean is actually healthy and eating  healthy is something that you do on a regular basis, it’s not something that you’re doing  temporarily or that you even put a name or a label on it. You just do it and you eat more healthily  and you understand what foods comprise a healthy diet. So, when we’re there then you’ve got to talk  about portion control. Because if you are eating really healthily and you’re eating the right foods  and you’re not excluding micronutrients like we talked about before, then it does come down to  the next question and that’s Portion Control. How big are your portions? And you know  how big they are, are they bad or are they good? Right? If they’re bad you’ve got to fix  it. You’ve got to stop eating two plates of everything. You’ve got to look at how you can  divide your place responsibly. I put a whole video together on how to divide your plate so  that you can know that you’re getting it right every single time. I’ll actually link that  video for you. This is what it looks like, I’ll make sure I link it for you at the end of  this one so you can get a grasp on how you can divide your plate and get this right every single  time. It’s actually very, very easy to do. Let’s say you’re doing that right. Well then  it comes down to consistency because if you’re eating healthy and your portion control is good,  but you still have body fat, then it’s got to be coming down to this last element and that is  your consistency levels. And this is where I think things tend to fall apart. But you have  to be willing to answer the question and define for yourself how low you want to go, where do  you want to ultimately be? So, I say, “What’s consistency?” Consistency means how often are  you straying from your healthy eating plan? If it comes down to having a cheat meal,  I’d say you’re okay, you’re certainly okay to get yourself down from that belly to that  flat stomach. Absolutely okay to do that. Can you have a cheat meal every single week and get  down to that ultra-ripped condition? Sometimes, if you’re doing everything else right, and  that’s a big if. The thing is, you’re more likely to get to that ultra-ripped condition if  you’re taking those cheat meals down to let’s say every other week or certainly once a month. Now, if it’s a cheat day can you get down to that flat stomach? I have an issue here, I don’t  think that you really can get down to that flat stomach consistently by doing that, by having  a cheat day every single week. You could do a lot of damage in a single cheat day that can  undo a hell of a lot of good that you’ve been accumulating over the course of the rest of that  week. And finally, if you’re having a cheat year, my question would be are you Jesse? I mean,  do you ever eat right? Because honestly guys if you’re never willing to have consistency  here, then we already know what the issue is. All right, so the third question up  here has to do with your Training, and I guess it could be as classic as do you even  lift? Well, not that, I mean do you do anything. Are you doing anything besides nutrition? And I  get it, I’ve talked about how important nutrition is to your pursuit of dropping your body fat  levels. It’s most important when it comes to dropping body fat levels. However, you’re never  going to maximize the results that you see there and be doing everything you can possibly be  doing if you’re not supplementing your training along with your nutritional improvements. So, we’ve got to train, and we can do three different types of training here. The first  thing I’m going to start with is your cardio and conditioning. Because a lot of people will do  this, they get a little bit less food that they’re taking in, they’re creating the caloric deficit  and then they’re jumping on an elliptical and they’re trying to burn a few extra calories. Why  is that never the most successful way to do this? Because you’re not building muscle doing that.  And building muscle is going to be your absolute best friend when it comes to creating an easier  job for your body to get to lower levels of body fat and most importantly to maintaining them. Muscle being much more active tissue is going to metabolically help you, even at rest, to get  to that lower body fat level and maintain it and even go beyond what it is you thought you  were capable of. Cardio and conditioning while important for your heart, isn’t necessarily  the best option. However, if the answer is, “No, I don’t do anything” or even “Yes,  I do cardio and conditioning” my next question always becomes, what’s your body fat  level? Because your body fat level is going to give me the best recommendation from there. If you’re less than 15% for men or less than 25% for women, then I would actually say to you, if  you want to make some additional drops in body fat levels, increase your cardio and conditioning  to two to four times per week. However, if you’re above 50% for men or maybe even 20% for  men and you’re above 25% or 30% for women, I’m not necessarily recommending that you focus here.  I’m not saying don’t do this, I’m just saying this is not going to have the biggest impact  for the two reasons I just said. Number one, nutrition is always going to be your bigger play  here and number two, you should be doing this, prioritizing nutrition and weight training.  Okay? Because weight training should always come as your focus when you’re at higher body  fat levels and you’re trying to get it down. Your cardio then comes in second to this. But  again, weight training, yes. How often? How many times per week? Less than three times? Up it,  up it more. Three to five is where I want to see you be, everybody. It’s just the prioritization of  where this needs to be. Again, you can supplement with your conditioning on top of that, but this  is where I want you to be. If the answer is no, of course start three to five times per week. Then we go over here. This is kind of the Holy Grail here where we kind of get the chance to  mix the two and that is Complexes. Are you doing Complexes? Yes. Great. Are you doing Complexes?  No. Start two to three times per week. So, the Complexes are where we combine compound movements  into one flow so that we can do like a Barbell Row into a Hang Clean, into an Overhead Press, into  a Front Rack Reverse Lunge. Things like that where we can actually move a lot of muscles in one  coordinated movement flow. You’re going to build muscle here and you’re going to burn calories and  it fits into this realm of weight training and it fits in nicely inside of this three to five time  a week training. So, even if you’re doing standard weight training and strength training you can  fit your complexes into those workouts too. Which brings me to my fourth and final question  here and that is about your Ab Training. You see because it’s not just regular training here, but  it’s our abs that are in focus and I like to look at them as a separate area of focus because I  know how impactful it can be if you actually ad this to your current training. If you do this  guys, again, if you’re first is answer is, “No, I don’t do any of it” then my answer would  be, hey, start now. And it’s not just that, not just your rectus abdominis, your six pack,  but it’s your entire core that I want you to work, which I’ll get into in a second. If the answer is, “Yes, I do it” then my next question would be, how many times per week  do you do it? And if you say three or less, then my recommendation is going to be to do more  than three. You see I believe in even up to daily ab training for no more than ten minutes at a  time is incredibly impactful when it comes to losing body fat. You’re probably thinking, “Wait  a second, Jeff, have you lost your mind?” No, I’m not talking about spot reduction of body fat,  I’m talking about the visual impact and the side effect that training these muscles will have on  your overall outlook as you attempt to get closer to that goal of yours, whatever it might have  been, the flat stomach or incredibly ripped. You see, at even higher levels of body fat,  when you train the muscles underneath you will actually see them. And you can see the upper  abs, you can start to see the upper obliques, but you’re not going to see anything if you  haven’t taken the time to be dedicated to training those muscles. So, I want to see an increase  in consistency here because not only that, I found a second effect from doing this. When  you can commit to just a five-minute routine or seven-minute routine, we’ve got plenty of them  up on YouTube here, that sometimes is the impetus to get you going. You’re like, “You know what I  can do this for seven minutes. I’ve done it now 10 days in a row. I’ve done it 20 days in a row.  I’ve done it for a month straight. I like to see the results I’m actually seeing here; I’m getting  encouraged by this. And that in and of itself provides additional motivation to allow you to get  the other components here right. You’re starting to eat well more consistently, you’re starting  to increase your training, you’re starting to do all those thing right. You’re decreasing your  drinking; everything starts to fall in place. Do not neglect the importance of separate ab  training when it comes to the overall approach to get into those lower levels of body fat. So guys, remember, when it comes to dropping body fat levels, the most important thing you  can do is look in the mirror. Like I said, not to identify where you’re having a problem we  probably already know that. I’m talking about to answer these questions honestly. Because it’s  only then that you can start to make progress. We all have areas that we need to work on guys, me  included. The thing is though, you’ve got to get honest with yourself about where it is that you’re  falling short right now because when you do, and you can start to address those areas that’s  when you start to make some big progress. That’s when you start to go from here to here and  that’s when you can go from there to here. It’s all a matter of the levels of sacrifice  that you’re willing to make and the level of consistency you’re able to do that in. If you’re looking for a program guys that makes this a lot easier to follow than you think,  we include meal plans and step by step workouts, you can get them all over If  you’re looking for a program that will help you with the core training aspect of it,  we have our Core for Abs program. Again, that’s available at The fact is  guys, I’m just looking for you to become more consistent in what you’re doing right now to get  to a better place than you are right now. If you found the video helpful, leave  your comments and thumbs up below. Let me know what else I could do for you in the  days and weeks ahead and I’ll make sure I do those. And if you haven’t already guys, click  Subscribe and turn on your notifications so you never miss a new video when we put  one out. All right guys, see you soon.

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