– English Lyrics

Lyrics & Translation

[English]

What's up, guys?

Jeff Cavaliere, ATHLEANX.com.

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.

Key Vocabulary

Vocabulary	Meanings
love /lʌv/ A1	noun - an intense feeling of affection verb - feel deep affection for
handles /ˈhændlz/ B1	noun - excess fat on the sides of the waist
start /stɑːrt/ A1	verb - begin noun - the beginning of something
strategy /ˈstrætədʒi/ B1	noun - a plan of action designed to achieve a long-term or overall aim.
body /ˈbɒdi/ A1	noun - the physical structure of a person or animal
fat /fæt/ A2	noun - a natural oily or greasy substance occurring in animal bodies adjective - containing a lot of fat
nutrition /njuːˈtrɪʃən/ B2	noun - the process of providing or obtaining the food necessary for health and growth.
exercises /ˈeksəsaɪzɪz/ A1	noun - activity requiring physical effort, carried out to sustain or improve health and fitness.
waist /weɪst/ A2	noun - the part of the body between the ribs and the hips
lats /læts/ B2	noun - latissimus dorsi muscles, the large, flat muscles on the back
work /wɜːrk/ A1	verb - to do something noun - activity involving mental or physical effort done in order to achieve a purpose or result.
abs /æbz/ B1	noun - abdominal muscles
obliques /əˈbliːks/ B2	noun - the oblique abdominal muscles
muscle /ˈmʌsl/ A2	noun - a band or bundle of fibrous tissue in a human or animal body that has the ability to contract, producing movement.
train /treɪn/ A2	verb - to teach someone a skill noun - the process of being trained
fibers /ˈfaɪbərz/ B2	noun - a thread or filament from which a textile is formed
level /ˈlevəl/ A1	noun - a position on a real or imaginary scale verb - make something flat or even