A top trainer shared his best advice for losing your love handles

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Even if you’ve been working out hard, have met your weight loss goals, and are relatively low in body fat, you may still have some particularly stubborn areas where fat is left behind. In men, the waistline – or love handles – are a persistent problem, as it is often one of the last and most difficult places to move fat while losing weight.

In a new video on the Athlean-X channel, Jeff Cavaliere CSCS shares his advice on tackling love handles. One of the easiest ways is through diet: he recommends cutting back on the “empty calories” of alcohol and taking a 9:1 approach to your meals, eating clean and then treating yourself to every 10th meal.

“I’m going to suggest you don’t try this by getting carb-phobic,” he says. “Don’t try to avoid carbs altogether. Not only will it prepare you for long-term failure because you just can’t deprive yourself of these delicious nutrients forever, but you’ll also find it interferes with the process in some other way…Although restricting carbohydrates initially may even cause you to lose some water weight, you will increase your cortisol levels over time, and your cortisol levels have a lot to say about body fat, especially stubborn body fat.”

On the practice side, Cavaliere gives a few tips. Evaluate the style of your training first. For example, while a traditional push-pull workout is great for building muscle, it’s not specifically optimized for fat loss. Cavaliere recommends trying peripheral heart action training (PHAT), a technique that combines compound lifts that hit different parts of the body with no rest in between, encouraging fat loss and muscle growth.

Next, don’t forget to train your obliques. “Some may trick you into telling you that training your obliques will thicken your waist,” Cavaliere says. “The only thing that makes your waistline thicker is the body fat that’s now on top of it. When revealed, the obliques look amazing, they actually do the best job of all the muscles at creating that thinner and tapering effect towards the waist.”

Finally, while fasting cardio is a popular and much-discussed fat-burning tactic, it’s not everything. “While you may burn more fat while fasting, you’ll burn less fat afterward,” he says. “If you do it in a fed state, you’d burn more carbs, but you’d burn more fat afterwards.” However, when it comes to that stubborn waistline fat, Cavaliere admits that including some fasting cardio in your routine can help you see results.

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