8 Techniques to Abolish Love Handles
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- เผยแพร่เมื่อ 11 พ.ค. 2019
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8 Techniques to Abolish Love Handles - Thomas DeLauer
1) Spot Reduction
While spot reduction doesn’t seem to be real, you can tone certain muscles and one study found that you can burn more fat in areas near active muscles than resting ones
Study on Spot Lipolysis
Study from the American Journal of Physiology found that spot lipolysis is real - looked at exercise in 10 healthy, fasted males
Found that aerobic exercise increases whole body adipose tissue lipolysis, but that lipolysis was higher in subcutaneous adipose tissue (SCAT) adjacent to contracting muscles than in SCAT adjacent to resting muscles
Concluded that: you acutely burn more fat in fat regions near active muscles than in fat regions distant from active muscles
Could be explained because the local fat oxidation appears to be the result of the increased temperature and blood flow near the exercised tissue
This may increase the delivery of fat burning hormones like epinephrine and norepinephrine
Myokines released by the active muscle, like IL-6, may also increase fat oxidation rates in nearby fat tissue
www.physiology.org/doi/abs/10...
2) Fasting + ACV
Fasting activates hormone sensitive lipase, which initiates lipolysis, the breaking down of triacylglycerols into free fatty acids and glycerol
Additionally, fasting preferentially burns visceral fat
fasting upregulates miR-133a, which inhibits PRDM16, and that reduces thermogenesis in Subc WAT and drives the transition from Sub to Visceral fat**
Visceral fat is preferentially oxidized as it can drain directly into the portal circulation and appears to be more efficient at meeting energy needs compared with the relatively externally located subcutaneous fat
Visceral is more vascular and contains a higher % of large adipocytes plus having more glucocorticoid and androgen receptors than subcutaneous
www.nature.com/articles/ncomm...
3) Increase Protein Intake
Study - American Journal of Clinical Nutrition
Subjects who increased protein intake to 30% of their calories resulted automatic drop their calorie intake by 441 calories per day
www.ncbi.nlm.nih.gov/pubmed/1...
HIIT (Upper Body)
Study - Brazilian Journal of Physical Therapy
Looked at the cardiac autonomic responses during upper versus lower limb resistance exercise in healthy elderly men
Design
Ten volunteers underwent the one-repetition maximum (1RM) test to determine the maximum load for the bench press and the leg press
Discontinuous RE was initiated at a load of 10% 1RM with subsequent increases of 10% until 30% 1RM, followed by increases of 5% 1RM until exhaustion
Results
Parasympathetic indices decreased significantly in both exercises from 30% 1RM compared to rest and HR increased (69 to 90 bpm for upper and 66 to 89 bpm for lower)
Cardiac autonomic change occurred from 30% of 1RM regardless of RE limb - however, there was more pronounced sympathetic increase and vagal decrease for upper limb exercise than for lower limb exercise
www.ncbi.nlm.nih.gov/pmc/arti...
Why This Is
Blood pressure is increased with upper limb exercise since the muscle contractions increase the peripheral vascular resistance to a greater degree than what is found in lower limb muscle contraction
This is because muscle volume has an impact, and the muscles in the upper limbs are generally smaller in volume than those in the LE
In other words, exercises have a blood flow redistribution component - arterial dilation is seen in places being exercised and constriction in places where no activity is carried on
In upper limb exercises, blood is redirected to this area and the amount decreases in lower limbs - therefore smallest blood vessels are containing a bigger amount of blood
The heart has to increase its contraction strength to deliver blood to upper limbs
Simply that the blood vessels in the upper body are smaller which means the heart has to work harder to pump blood
www.ncbi.nlm.nih.gov/pmc/arti...
Reduce Alcohol Intake
Study - Toxicology
The study looked to investigate if ethanol alters aromatization of androgens and concentrations of hepatic estrogen and androgen receptors
In rats given ethanol, hepatic aromatization of androgen to estrogen was significantly increased by the ethanol administration
There was also a significant increase in serum estrogen level but a decreased circulating testosterone level in the alcohol-fed rats
Furthermore, the concentration of estrogen receptors in liver cytosol was significantly higher in alcohol-fed rats, as compared to the control
Lastly, hepatic androgen receptor levels were much lower in alcohol-fed rats than those in control
www.ncbi.nlm.nih.gov/pubmed/2...
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Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/
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i guess im asking the wrong place but does anyone know of a method to log back into an Instagram account??
I was stupid lost the password. I would appreciate any tricks you can give me!
@Zion Connor Instablaster ;)
@Justice Miles thanks for your reply. I found the site thru google and Im trying it out atm.
Seems to take a while so I will reply here later when my account password hopefully is recovered.
@Justice Miles WTF IT ACTUALLY WORKED :O I literally hacked my IG account within roughly 30 minutes by using the site.
Had to pay 15 bucks but definitely worth it :)
Thanks so much you saved my account!
@Zion Connor glad I could help :)
1. Fasted workouts
2. Eat more protein
3. Eat more broccoli, cauliflower, and kale
4. Upper body HIIT
5. Reduce alcohol consumption
6. Eat less refined sugar and high-sugar fruit
7. Foam roll
I think that's all of them.....
Get this man a cape
Apple cider vinegar before workouts! 😉
Simon DeSantis Fucking love you homie
GW-501516 eventually 🔥
DO NOT EAT KALE. that shit is poison. dont bother with greens like that, you wont absorb anything in it
I don't have love handles, I have orbital gravity grips.
@@jessegentry9699 I AM the planet.
Good one
Your delusional crazy
Hahhaa
@Wergrun Just so you know, I'm totally stealing that line lol... "orbital gravity grips" is just hilarious.
1a. Lipolysis =/= Beta Oxidation.
1b. Lipolysis = Fat Mobilization
1c. Fatty acids from lipolysis can be easily re-stored as body fat, and the cited study even says as much
2. Cited study specifically states that their research does not explicitly or implicitly imply targeted fat reduction is possible
3. Temperature of adipose tissue was not recorded in study
4. If this is true, the “spot reduction” would be minimal
5. The study itself explicitly states that full-body workouts are recommended for those trying to burn fat
I'm down 50 pounds and under 300 for the first time in ten years. Keep up the good work bro. It may have saved my life
Christopher King - wow that’s awesome! Great for you and keep up the great work! Best to you from ATL- Paige
your name says it all KING
1. Work Your Body/Core Fasted
2. Apple Cider Vinegar before you workout fasted
3. Increase protein 5%
4. Increase your DIM levels (Green vegetables) dramatically
5. Upper Body HIIT workouts (Battle ropes, medicine balls tosses)
6. Get lymphatic system activated (Stretching and foam rolling, upper and lower body)
7. Reduce/eliminate alcohol
8. Reduce fructose (fruit) consumption under 20g daily (Medium red delicious apple: 19 g of sugar)
Your types of people are saving the world man. Thank you very much.
@@sadashivthakre709 Bitcoin is saving the world. I can help.
Kudos to you brother.
this is the better list but 1 minor thing I liked the mention in the other list about refined fructose sugar in products. beware
You have to burn more calories than you eat. That’s it
Hey Thomas, I already have been applying most of these it's good to see you put science behind it it shows I'm on the right track. I'll try the upper body HIIT more often now.
Thank you. I’ve always been very proportionate until I had babies. Now I am shaped like a barrel. On my first 25 lbs lost with keto and hoping to get a little more off that middle. Love your channel. I recommend to everyone.
Thomas is such a good speaker! Never stopping to say"uhhh, mmmmm, errrr" or breaking his speech up with different scenes. 👏🏼
Omg this is nuts. I've been telling everyone that upper body exercises are way harder for me than lower body. Thank you for validating my feelings!!!
sslilac i felt that
Thank you for all of your videos. I appreciate when the sponsorship/commercials are direct and not sneaking into the videos. It's more honest that way.
Thomas, ty love the content the education is huge for my wife and I as we've been working out. The video production helps greatly in the consumption of information, ty for what you do!!
You're awesome and I love this whole scientific breakdown of everything. Thanks!
Thank you so much!
'scientific'
@@ThomasDeLauerOfficial
Lypolisis is the breaking down of fat not burning them I'm a huge fan but you should choose your words wisely next time
Thomas - I like the way you support all, even those not doing keto -
Found today's video very helpful-
I love how the specifics are given but it's broken down into something that's easy for most to understand.
Great stuff! I always like how you break everything down to it's simplest form in your videos for those who just don't get it. Always true and concise info.👍💯
Thomas, I love this informative video!! Thank you!!👍🙏
Excellent video. This is definitely cutting edge information. Love it!
Thomas DeLauer you are the man! Thank you for all your support. I'm training to be an over 40 body builder. Let's go!
I just absolutely love that you give the scientific evidence behind your information. Most don't. It is very much appreciated.
FYI...I lost 35 lbs and hit goal weight after 8/9 months started yoga, and interval training while I was still in fasting stage. Still had too much core fat and love handles. After about 2 months of the added Yoga and Interval 3 xs a week, while fasting, weight did not change, but I continued loosing love handles and and inches in waist. Lost total 6” in waist, and the loss around belly and stomach stayed the same at 2/3”. I also drank my ACV drink before during n after yoga and interval. I’m just now watching Davids video, and WOW, this so explains how I lost so many inches around waist! In the yoga class, there is a lot of time spent on core stretching and strengthening. Folks, this works, and I really accidentally found this video which explains why/how this works!
that was amazing .. can't believe I've never heard of him before
Thank you for sharing! I definitely need to modify my diet and exercise routines!
I just love how you present well researched content so it makes sense to geek like myself! Thanks.
First useful information on Love Handles......Awesome
Thank you!
This is one of THE best of Thom''s videos, love handles down!!!
Making tremendous strides in reducing my love handles great information.... follow it everyone it works!!!
Thanks Thomas
Great info, Thomas! Thank you so much for all of your awesome content. I have been doing keto for a couple of months now and I’ve lost about 20 pounds. I am going on vacation in about a month and I know I’m going to glutton myself on carbs, alcohol, fruit, etc. what is the best way to ease into this so that I don’t shock my body and store all of that immediately as fat?
Hey Thomas - relatively new subscriber and love the channel, man! Had a quick question regarding the "boxy look" a lot of people run into, including myself. I feel that I overtrain my abs/obliques and eat pretty clean but still have the muscle showing in the lower oblique giving the "boxy look". What top exercises would you try to avoid that build these the most, and then also, what ab exercises would be the BEST to target just or mostly the rectus abdominus? Thanks!
That cauliflower looked like you were splitting a brain in half, awesome! This is why I watch all your vids, cuz I'm always learning something to implement. I always workout fasted now acv before work out. Thanks Thomas.
Thanks for everything Thomas! 🙌🏻
You give the greatest hints and tips. You teach us all, in such good ways for fitness. Greatly appreciated
I have to say. I am not really a fat person but could never get rid of that bits of fat before watching your videos. Great work and really helpful! Went from 91 kg to 85.
fasted 18 hours today, 1.25 hr workout and a 2 mile dog walk while fasted. Feels great.
Did you lose all your love handles doing that?
👍👍👍 nice job
@@NateIcke changing your body doesn't happen overnight 😑
I work out for 1.5-2 hours fasted everyday, I don’t notice belly/love handles burned more nor do I care, good things take time. Thanks Thomas, great video 👊👊
Ive lost 50 lbs in 1.5 yrs. 5’9”. Was 206 at one point.
This is probably the best video iv ever watched regarding losing the love handles! Really good tips!!!
You are nailing it Thomas,literally the thing bugging me most is my love handles,its literally the last bit of fat i have to lose before my summer body is officially back!
Wow. Thanks bro. Will give this a shot. So far everything you said and I followed has worked. 💪💪💪👍
@Dominate Worldwide you can give whatever you want, is a bullshit, he just manipulate that study where they don’t say nothing about fat burn.
@@georgeagainst7338 All these things would absolutely help lose the weight. It is well known with this and keto that working out and reducing processed sugar, alcohol and bread. Check any keto study.
@@mitch1078 Wrong.
@@mitch1078 Bread doesn't not cause you to gain or hold onto weight. Energy surplus causes you to gain weight. You idiot.
@@mitch1078 Not if you over eat. And he's giving false hope on love handles, as well as fasted tips. People won't be burning more body fat
Yesssss!!!! I needed this
Thank you, Thomas!!
You’re welcome!
This video just changed my life. I’m sharing this with EVERYONE I know and what they do with the information is up to them, but I’m putting this in to practice in 5...4..3..2..1 RN!!!
After this video I see how much I still need to change. Another amazing one. Thx!
Thank you Thomas. I've increased my intermittent fasting from 16 to 17 hours. I could see the difference in my waist area. Will incorporate all the latest advice to reach the target.
Drink matcha tea and ACV one hour before breaking fast then get out the house for a long walk. I do one hour. All that to do before eating. You see a huge results in few days to a week.
I’ve been working out for 30 years. My waist has always been a problem area. I’m training to play catcher in a over 40 baseball league and I train in the morning after my 16:8 intermittent fast. I also started a ketogenic diet a year and 7 months ago. I always have water with a little lemon juice and apple cider vinegar with pink salt before training. My workout is battle ropes, medicine tosses on a stability ball, a lot of mobility work and Pilates, jumping rope, plyometrics and stretching. I tell you my waist has never been leaner and I am in the best shape of my life at age 47. I was not believer in spot reduction but my love handles and waist have been incinerated! I definitely would give this a shot! Great video Thomas thank you!
Man thanks for these videos/information. I been on a journey to get my body back in shape and i have been successful so far with many people telling me how much better i have been looking. But i am really doing it for my health. Its a slow and steady road. The only roadblocks i have been dealing with is the plateaus from time to time, i lose fat and build some muscle but then everything stays the same if i get into a cookie cutter routine. So i have learned how to keep adjusting my workouts. I eat really clean 90% of the time and will keep trying my workouts as you say in a fasted state. 👍🏽
I love the amount of detail in your videos. In some other cases I wouldn't know how to do follow up research at all, but you make it so easy to do a little extra research myself. Thank you so much!
He cant even read research studies properly so I wouldn't believe that either
Your videos are my new lullaby every night
Excellent. Amazing informative information. Thank you!
I really appreciate that the references of the study mentioned are given in the video description. Thank you!
Love your knowledge it is so helpful in my beginning stages of bettering myself. Thanks
All I wanted to hear! Thank you~~~
My love handles do this very unique thing of connecting in the front, more of a mono-handle
One of your greatest hits, Thomas. Thanks!
Wow! Thomas you love your audience so deeply and want them to have happy healthy lives.
You really makes impossible things happen.. Awesome Dr Thomas delaur
I don’t make anything happen. You do
Would be cool to see a video on foam roller stretches to work the lymph system!! Great content as usual!!
100% agree, I would love and really value that guide
Skin brushing daily is really good .....always brush away from body ...
I'm interested in this as well
Please do a foam roller and stretching video!
Jump on a rebounder for 15 minutes a day shake up the lymphatic system
Another great video!💜Thank you Thomas!!💜
WHAT A BRILLIANT VIDEO THOMAS👍👍👍!!!!!!
YOUR BRAIN IS MASSSSSIVE !!!!
THANK YOU
ALBINA
very informative , thanks a lot.
what about watermelon or melon , are they high in fructose ?
Osama Rabadi no offense but don’t listen to him. That study is fake and he’s full of shit
Very insightful. As always. Thank you 🙏
No way man...
Can't believe, I come on TH-cam just to know how to lose my love handle, and you come with a fresh new video about it!
You have read my mind!
@jjcampbell80 I want to "loose" that fat so my body be likely to burn it for energy...
Seriously, my mistake!
Would love to hear you talk about the differences between Keto and lectin free eating. I did Keto with not many results and when I started lectin free eating it was dramatic for my health, pain, brain clarity, mood and weight loss let alone my energy level.
Thank thomas. U r the best. Follower from UAE
Thank you for watching!
I'm also a big a supporter from Dubai!
So thankful for your videos, you changed my life brother 👍
Very informative thank you for all the videos you do for the people.
Would upper body hiit decrease arm size. I am just curious because I already don't have large arms and want them to be much larger
Adam Little weight training will be more effective in increasing muscle mass. I don’t think hiit will decrease muscle mass but it won’t be as effective. Hiit cuts instead of bulks you
Okay First of all, thank you for everything you do for this health community! Seriously I am always taking notes and trying to absorb the info in your videos. Secondly, I think this video I an eye opener for me, I do 6 of these 8 things everyday, even down to drinking ACV water before and during your workouts. (I struggle with protein in take and I’ve never foam rolled). For the better part of a year, I have had extreme success with weight loss. 75 lbs down in 10 months, with muscle gain. Prior to this video I’ve been stunned by my success. I was on Keto 5 months but came off, and still I saw big results. Thirdly, I’m more determined NOW to make a couple of changes to see more results. I’m stunned, STUNNED!! Most of my diet and routine comes with incorporating your tips to my life style. I’m just so shocked!
Really enjoy your videos, your relatable and speak in a way where I really understand what your talking about. And these tips really help! Thank you🤙
Your best video. Appreciate. Thanks a lot
How long before a workout should you consume ACV?
30 minutes to an hour
Would you mind sharing the citations for the articles you referenced?
See description
He he contradicted the entire study.
Thank you for this video! I’ll give it a shot starting tomorrow
This is a great video Thomas. Very concise and easy to understand.
Great content! Although I still don't believe in spot reduction, I do believe everything you mentioned will help accelerate fat reduction overall and the byproduct being the loss of love handles. Love your channel!! Ty
I love how everyone now calls them love handles even though that phrase is just a dirty joke
Ikr
grab em by the handles and fuck em hard!!
I love how honest you are with everything and how informed you are. It motivates me to be well informed as well. I tried the nitro cold brew BTW because of your video and it was amazing. Keep up the great work!
Ginger Hamblin Although I love your feelings about feeling inspired and motivated, I would just like to say that do follow that through and really become informed and research for yourself. This guy doesn’t know everything, is very often influenced by selling certain products and has his own motivations. You can find a study that shows any results and their opposite to be equally true if you look hard enough! He dies give good info, and that’s why I sub, but do take it all with a huge pinch of salt. Also, I think it especially important as a woman to become well informed about our bodies and their issues, as we’re more special then guys;)
Thanks for the tips! Overall my body already looks a lot better now with keto and some workout, more gains to go!
One of your best videos -- very informative and concise! Thank you. :)
That lymph system info really stuck out to me
Rebounding and jumping rope moves the lymph better than anything else!
I ended up loving this video. For me it was exceptional. Thank you. Thanks a lot
Dude, this guy is like gods gift to nutrition. TH-cam, pay this man millions!
How much apple cider vinegar and how do you take it, mix with water?
ksfs09 always hun mix it with water, it's usually 2 tablespoons of ACV with one cut of water!!
I had love handles.i started running. They are gone. Took about 45 days.
How did your diet change?
@@abbiecraigen7008 its either change to lower callories or burn more by 500 per day or 3500 per week and you are looksing 1 lbs per week. Does not matter much what you eat. So running 1 hour per day is 450-600kal more burn per day. But you getting more hungry. So try always fix nutrition first, before try to outrun the bad nutrition.
This’s a great lesson. Thank you!
Your videos are easy to follow, factual and overall awesome, so thank you!!
Hi, quick question - won't apple-cider vinegar break my fast?
Also on the quick note - stevia and other sweeteners with 0 kcal, won't they induct insulin production anyway (because our digestive glands think of it as sugar, as it's sweet)?
Thanks a bunch!
Finally someone asking the right questions. I would like the answers to these as well xD
From swolverine.com When you consume food products that have calories and substances that the body must process and metabolize, you can break your intermittent fast, because your body has begun to metabolize and process the food, just as it would when you eat.Unlike food, when you consume apple cider vinegar or coffee, for example, the fast is not broken, and the benefits of fasting can actually be enhanced. Both coffee and apple cider vinegar promote AMP-activated kinase (AMPK) within the body. Many researchers studying the benefits of intermittent fasting in conjunction with consuming non-food products, like ACV, believe that AMPK activations are extended, furthering the benefit of intermittent fasting. [R, R]
Thomas, have YOU contacted Joe Rogan, you said he doesn’t seem interested, but I’ve heard him say he doesn’t pursue people to go on the podcast. He always seems pretty intrigued with IF.
Joe “that’s cool Tom but have you done DMT while fasted?”Rogan.
Joe “wooww” rogan
Please do so!!!!
Very good video as always thanks!
Thomas, I love your videos! You explain things better than anyone I have seen. And the length of each video is just right (about 5 to 15 minutes per). But there are so many of them. Is there a way you can organize them or group them by topic on the VIDEOS page of your home screen?
Pull ups are a very good exercise to stretch and align the sides of your body, going after love handles! Especially wide handed grip pull ups!
Could you tell me what a mobility day is? Thank you!
It is a day when your workout focused on mobility exercises e.g exercises such as th-cam.com/video/7dT4KHtMM-A/w-d-xo.html
Dynamic stretching
Thanks. I needed to hear this. Off for the summer and need to stop being sedentary..
Fantastic video. Helpful info for sure, Thomas!
Hey. I dont think its wise to make conclusions and extrapolate from there from just one study, that was made in one day with statement "Based on the present results, it cannot be foreseen if specific exercises can induce spot reduction, since triacylglycerol (TG) stores could be fully replenished or even supercompensated between exercise sessions."
Lipolysis doesnt even equate to burning fat though, the whole intro the the video is incorrect 😂😂😂 I cant......
To summarize:
- fast faster
- I hope you love apple cider
- do your squats and deadlifts and engage that core losers
- become popeye, invest in green energy
- do the wave
- yoga, hot sweaty yoga
- don't get drunk ... except for apple cider
- oranges, man are they bad
More or less. Yeah
theres apple cider pills and for DIM too. Its pretty easy =) you can definitely tell the difference.. huge Digestion BOOST and it suppresses hunger
Yeah so umm where is the most important thing - lose fat
It's the only thing bthat actually. The Rest is nonsense
When you start a video saying spot reduction is fact you lose all credibility...one fucking study does not make it true when 30 others say it's impossible
Zangrief yoga is from the occult, believe it or not millions do not know this
DarkAbyss9 and the world used to be flat😳
Great video.. Thanks
Great video, love the content. Quick question for you, as for adding more protein how insulinogenic is pea protein powder? I don't do protein powder every day but I add it occasionally for some variety. I've reduced the amount of whey because I don't like to spike my insulin too often especially in the morning. How does pea protein (sun warrior in particular) compare to whey as far as insulin is concerned?
0:46 Are you wearing pyjamas or shorts on the bottom half my man??😁
Aquaboogie Baby haha I noticed the same
Aquaboogie Baby hahahahaha
A kilt
Those are shorts I think
Down right stuck watching your videos.
Skipping is not a option lol
Good share, thank you for this reminder.
Awesome info. Thank u for the educational content.
Yep, I've got to work on my love handles, I usually go for a run and sometimes do some running on the spot with knees high for 45 seconds, seems I need to work a bit harder being 46, plus i'm going low carb, no sugar now.
Focus on core and that should help