I got rid of them by walking daily for about 40 minutes each day. Then I switch to 50 minutes 5 days a week. Then 60 minutes 4 days a week. I stopped eating processed foods and as less sugar and sugary food as possible. I went from a 35 inch waistline to size 30 (29 1/2 waistline).
@@Ousdoo I would say about 5 months or less. I also stopped eating breakfast or my first meal too early. My first meal is usually at least 3 hours or more after I get up from bed in the morning and is very light.
@@heyitsme881 For best result, try to walk as fast as you can without overly exhausting or injuring yourself. My walking pace starts at 3.7 MPH and slowly I go up to 5.0 MPH (most of the time 4.5 on the average). You must walk nonstop (no rest in between).
@@heyitsme881 If you can do walks in the morning before breakfast is also recommended. Remember to avoid processed foods and drinks as much as you can.
Hi Dr. Berg! I appreciate your videos. I have lost 40 lbs since September of 2021 and my blood pressure & “health numbers” have dropped down immensely. Thank you so much!
Important note from a former personal trainer, group fitness instructor and boxing coach: when doing twisting crunches, do not put your hands behind your head; it causes you to pull on your neck which is bad. Put your hands on your temples instead.
I always watch and sometimes forget to click "like" and rarely have said, "Thank you". So...Thank you so much Dr. Berg. For all the information you share and for your calming voice too🙂
Sometimes (in addition to fat) the rolls around the torso are due to impacted/full bowels (parasites, Candida, low motility, bad diet, etc.) Cleansing and fixing this things will help immensely. I am a testament to this!
If you have a bad lower back like myself (2 surgeries) then I highly recommend only doing the side planks, bicycles and mountain climbers. All the other twisting and swinging stuff will blow a disc, at least while your a beginner. Good list of workouts though. Love the videos.
Moore fab: Thanks very much for the tip. I can't do those other types. I have done side planks, mountain climbers and bicycles in recent years. Lower back and knee pain prevents me doing the others, besides they do look positively dangerous. I still can't fathom how it reduces love handles. Ive reduced mine mainly with IF and low carbon Lol from the UK.
@@lillianjulius3734 yep that’s very true. I have a buddy who is a personal trainer and body building competitor and he has always said “fat in the mid section is all diet”
I changed my diet and life style some months ago. Now I should add some specific exercises to be in a good shape. Thanks Dr. Berg for your practical videos.
Hi why don’t you try some body weight exercises a lot of people still make mistakes finding too easy, my opinion is getting the exercise correct makes it harder and better progression. Most of all enjoy.
I've been keto-ing for 9 weeks. Starting to see abs, veins and lower numbers on the scale. The lower back handles are fighting me to the end. I guess it's first on last off in fat loss order. Thanks for the exercise list Dr. Berg!. Modified Russian twist: put heels up on a chair until the movement becomes more manageable. Time to get busy.
Great video doc! If anyone can't afford a Bulgarian bag, volunteer at a local farm to sling hay bales or shovel stalls. Fresh air and natural sunlight a bonus. I promise every day you'll leave feeling more fulfilled than you ever did leaving the office.
You are the best dr ever! Been doing fasting 20hrs everyday. You changed my life dr! I thank you for sharing and making great content 🙏 God bless you always .🙏🙏
Hi Dr. Berg! Thank you for all your hard work and producing content constantly. Is it possible for you to provide a video explaining the blood work we should be requesting at our primary doctor's appointment? Sometimes doctors provide the basics however maybe there something we can request. Also, a separate video for women gyn appointments as well?! Thank you. ☺️
I have really needed this info. been puzzling on which exercises to do now that it's safe as I've lost much weight, and feel limber again. waited for this point as I didn't want to injure my heart doing it carrying all the extra weight. my heartfelt thanks.
Thanks Dr Berg! As a women over 40, thank goodness for keto, but I still need to exercise and sleep really well ☺️ PS mountain climbers are sooo hard but I'm getting better 🙂
I've been a personal fitness coach and a big proponent for exercising with a view to strengthening both front and back of a muscle group. For example, it's all well and good to strengthen your abs, but do not neglect your lower back and glutes. When you strengthen your lower back (make sure you aren't going too heavy with the weights and control weight with slow control moves...good mornings are good glute and lower back exercises.
Another great topic Dr Berg! With bicycle crutches, you can also cross arms in front of your chest to minimize neck pull and touch your elbows to the opposing knee. If you genetically have a wide waist or thick obliques, NO extra weight should be used. Russian twists are also amazing. You can actually create a cardio based exercise by doing this for extended minutes and is great for burning the love handle "fat" on top of the obliques. The mountain climber is awesome because it helps burn fat all in your core and all over which helps streamline your waist. Woodchoppers are great because of the angle of stretching and engaging the abdominal, lower serratus, and obliques. Higher repetitions and/or extended minutes promotes a total core and upper body workout with fat burning effects especially when done with moderate to minimal weight. These are great options that people can perform right at home! 👍
@@simonshotter8960 that's why in my comments, if you read the entire thing, I said these exercises have a cardio effect on the BODY when done in higher reps and for extended minutes.... cardio effect on the BODY...I never mention spot reduction. When higher repetitions are performed you get a resistance training effect where you sculpt and stimulate MUSCLE and also burn body fat overall.
@@jaymanson3736 yes exactly! the only useful peace of info is when he is explaining the process of generating these fats and how to counter it, the minute he went into excercises it was evident he was trying to make the video longer
I go for obliques more than any other exercise. Even today after having 2 kids, my waist looks perfect. U have really explained good exercises. Wts are little challenging as im 40 now. Good job doctor.
Dr.Berg, I love all your videos. I had been trying to lose weight for years. But watching you videos has motivated me so much. It has been a month I am on IF but I eat carbs not easy for me to quit it. But I cut off sugar. I feel good and light already. I haven't weight how much I lost. But I feel it. Thank you again. God bless you 🙏
Might be good to note that with core exercises, lying on your back, to first get rid of the arch. So you relax the psoas muscle, which isolates your abs and lower back. Handy for beginners.
I found and started listening to your content a little over a month ago. After transitioning to a keto lifestyle I've lost 12 pounds or so which I'd say is a good start! Over the last couple days I've really noticed that my "love handles" are much smaller, and thought it was odd that I noticed lose in that area first. Then today you drop a video on how to lose your "love handles" 🤔 I should mention that I haven't even started working out yet I've only started healthy keto.
At the end of the day, no matter how many exercises you do, you won’t lose those love handles. You need to know that it’s really all about how many calories go in vs how many go out. Doing ab exercises won’t get rid of fat in a specific area. Fat is distributed all throughout the body and you can’t choose where there’s less of it. What you can do is lower the amount of fat on your body as a whole. This will get rid of the love handles. So again the only way to get rid of this is proper dieting and making sure you’re not eating more than you need to. But also don’t starve yourself. Having a healthy lifestyle is the only way to get rid of the love handles.
I love watching your videos every single day, The way you talk makes me comfortable and achievable both mentally and Physically. My Biggest Dream right now is to meet at some point of time and discuss the things about Marvelous creation of ours and find solutions to my questions. Keep Doing Great videos as always. Big Thanks Dr. Eric and team.
That Bulgarian bag looks like the most intense exercise, you're doing that?!? Much respect Dr. Berg! I've done the others (in the past when the gyms were open and I had a personal trainer) and I know exactly what you mean by sore the next day, sometimes you're sore 2 days in a row... what's neat about these exercises is that you can do them at home without a gym or equipment... I've forgotten about them... Thanks Dr. Berg... then tomorrow I'll be sore and I'll say (sarcastically) Thannnks Dr. Berg!!! Grrrrr LOL
Just the pictures of the visceral fat surrounding my organs and oozing out into my sides was enough to get me to do these exercises and start walking again. At age 60, they are not going away from diet alone! Thank you Dr. Berg
I work out everyday and I have a semi six pack. These are hard for me and I now realize how hard I am going to have to work to have a true six pack. I have been on a Keto diet for about five months and have lost about 25 pounds. I don’t have much weight to lose at this point. I am just trying to build muscle which as an older person seems harder than when I was young. I will keep doing these and I am sure over time they will not be so crushing for me. Thanks
I been doing most of these exercises and believe me this is some of the best exercises to burn belly fat I used to wear hot jacket while doing this which really helped me burn more fat.
I really needed this video, thank you so much; it’s just time for me to get back at it. It’s really been a difficult two years with everything that is going on in the country. I have put on 30 pounds since the lock down of the country and have started back with keto and intermittent fasting; I have really missed how my body felt when I took on improving my quality of health. In 2018 when I initially started the ketogenic diet I learned so much from you and about my body. I sheared off 80 pounds off of my frame learning how to improve my quality of health but this time there are just a few things that I will improve on as I go through this process. Two things I will improve on is eating much more healthy fats and add a little exercise because I didn’t do these two things as much but I have learned what my body needs as all people are different when they lose weight. So all I want to say moving forward is thank you so much for what you do; you have taught me so much as I have been willing to learn. I will be looking forward to watching more videos and continue to learn. Thank you Dr. Berg.
Dr.berg , can you make a video about what advices you'd like to teach future doctors and what books do you recommend and lectures to watch ? Also , thank you very much . Your work is appreciated , I have benefited so much from the knowledge u teach . I no longer even remember how bad I used to feel .
Hi Dr Berg, all your work is excellent. and really appreciated. Can you think about hypopressive exercises, for people who shouldn't exert any internal downwards pressure. There is a whole category of people who would really benefit from such a presentation. Many thanks in advance.
What a great video. I used to do all of these apart from the last one, so I'm happy to start again and incorporate them into my routine. However, every single one of them adds stress to the neck, and that's the part that suffers most for me. How do I do them without hurting my neck and shoulders?
Dr. Berg, I appreciate your videos and have applied much of what you have taught to my life. However, I am a 61 year old man who had a failed back surgery six years ago. All of the exercises in this video would put my back into incomprehensible pain. Is there anything other exercise that you can suggest for me? Thank you, Paul
Don’t do em on the floor. Just like push ups, if you do them on the kitchen bench they’re easier. Avoid twisty stuff for a while. Physiotherapist in NZ here btw. Most of these would hurt me! 😂 slowly does it. Planks first then side planks but not on the floor.
I would have loved this type of knowledge in high school. The Biology isn't hard and readily applicable. Everything is integrated well so easy to understand relative to the huge value
Ohh doc..u read my mind..I'm overweight Just in tht area..nowadays I'm hving lots of gas and indigestion too..which led me to a swollen tummy.. Thanks a lot
I know I'm a year late but I'm so stressed all the time and I am really trying to reduce it. Dr. Berg helps so much plus his confident voice gives me motivation. Thanks 😘
When I did exercises for my love handles, they actually got bigger because the muscles underneath them got bigger. Even when my weight went down to 106 (I am 5'5" tall), I was skin and bone, but STILL had my love handles. So obviously, body shape is sometimes just genetic.
Depositions of fat (where to first) can for sure be a bit of genetics, but it is also quite normal to have some fat on your side / stomach. The variation is mostly when it comes to male vs female, and how we have different base Metabolism. (Besides the fact that extra insulation for women is beneficial for extra padding / protecting on the core organs). When you are quite a short person weight increase in the kilogram range can be quite extensive (looks), but from your measurements you are in the normal range and should be happy 😁 that is a good and healthy weight. Remember the body needs a certain amount of fat too to make our body function!
Thank you so much. It scares me now that I have learned why fat is accumulating on the sides. I am making a change today, and it will be all thanks to you 🙏🙏
Thank you Dr Berg once again. Honestly I have been following your channel for 2 years now and continue to share with others♥️. I do have a water related question for weight loss. We all know that drinking water is an absolute for weight loss but does it make a difference to speed up the pace drinking hot, warm or cold?
Hi Dr. Berg! Thank you so much for all information! Could you please do a video about getting rid of saddlebags? They don‘t seem to go away... no matter what we (women) do! Would be very appreciated! Thank you so much! 😁
@@snakejumper3277 Agreed, your diet should always be the foundation of what you build from. I've always been someone that's put in hard work with exercise but it wasn't until I gave up carbohydrates with the Keto diet that I have achieved my goals & has even made the exercise side much easier. I wish I had chosen this path years ago.
@@abbykickass3210 I ran for forty years yet still gained about 40 lbs from age 17 on. Everyone said the beer gut was inevitable and to live with it. Nearly 3 years into Keto & I lost 20 lbs plus the gut. 64 years old and I run, bike, heavy-bag workout, kettlebells & backpack in the mountains with grandkids. Now, I'm considered a health food nut.
@@snakejumper3277 Well done you & keep it going for forever more as the the Keto diet slows the ageing process so I'm sure you will have plenty more years to be a fitness nut 😊 I was the same, I could run for miles but if I let my diet slip then the weight was quick to go on. One of the best health benefits of Keto for me is that I don't suffer from those aches and pains after exercise that I used to. It has meant I can continue playing a sport I love, which only a year ago I was thinking I was going to have to give up.
Thanks doc for the video. I have severe love handles otherwise I’m healthy. I’ll be going for bicycle crunches and Russian twists as others may aggravate my shoulder issues.
I've been doing laser lipo & radio frequency to help remove fat from when I ballooned up 10 years ago. I got a shock on Monday doing a blood sugar test & it had trebled after doing a session the day before 😂
Excellent the set of exercises also difficult. But worth it. Strange anecdote, the Hungarian bag was my instinct exercise I never heard of it but my body was telling me to do it. I started doing it with a medium 2.5kg kettle bell. And kept doing with that.. its a little more tricky but worth it for hands and wrists strength too. Careful not to drop it. Slow and steady.
Really, you can do any exercise that utilizes the whole body as long as it gets the pulse rate. Side planks, while useful in strenghthing your core which has a lot of benefits, won't burn any fat on your love handles a quite frankly neither will Russian twsits. Again, they're great workouts with useful applications, just not for fat burning.
Thanks doc. Really finding this area so hard to shift at the moment and becoming so demotivated to exercise now. The rest of me is pretty bloody sexy but this gut…makes me wanna bawl. 💪🏾 Edit. I just purchased a medicine ball yesterday. Serious question Doc, are you spying on me??!!!
Great exercise suggestions, Dr. Berg! Wondering, though, why you didn't film YOURSELF demonstrating the Bulgarian Bag routine??? We would love to see that! Have been following you, and benefitting from your videos, for some years now. Down 35 lbs, feeling so much better, but still struggle with high blood pressure. I thought I had it under control with the weight loss, exercise and healthy diet, so I stopped the bp meds. Within a month, or so, it spiked up to over 200/105. Crazy. I weigh 130 lbs and am hypothyroid. My goal is to not have to take the bp meds. I'm not lacking anything nutritionally, eat organic and healthy keto. I feel great about all the health related progress, but a failure that I still have to take pharmaceuticals for the bp and thyroid. Determined to figure it out, though. Thank you for your selfless commitment to the health of your fellow humans.
As a coach I will say this: spot reduction is useless. Little to no science that can prove its significant to focus on that. These are all good for abdominal area but not for fat loss. Strength training + proper diet with little to no calorie deficit gives fastest results.
@Lil Gus Sharon ever seen a fat pro cyclist? They look like jockeys. They have way more red blood cells than a weight trainer. They eat 12000 calories per day. Maybe ride faster/longer?
You don't want to lose weight, but fat. It's a huge difference. Focus on weight lifting, not weight losing. And also check on HIIT as shorter more intense exercice gives better results that longer less intense workout.
Forever indebted to you Dr. Eric Berg! IF is a winner. These exercises rock for targeting my saddlebags. Fyi for anybody with mobility issues, note that I started off doing the Bulgarian Bag using my empty gym bag held by the shoulder strap to let my body get the feel of the twisting & turning. Careful not to snap the arthritic neck! This is a tough one on creaky shoulders, but I think I can build up. We'll see. Love the education you provide!
Dr B, can you talk a little bit about foods you can eat to intake most of your electrolytes and each vitamin that is essential daily and be on ketovore? My 8 year old is a type 1 diabetic and I have made a 300+ recipe book for keto and we do ketovore, I just know that sometimes we dont get all that we need because of maybe iron or potassium.
@@experimenthealthyketo83 Mmmmm...liver. Most people I know don't like liver. I love it! While I was growing up my mum marinated it in red vinegar overnight then cook it the following day. Always came out nice and tender with flavour. I wonder if that was one of the reasons we never had weight issues despite drinking fizzy drinks and having sweets every day.
@@Ashtarot77 Wow, interesting. Well in the beginning, I also could not stand liver. But I knew my body really needed it, so I worked out pancakes with it… I don’t taste the liver this way. And I can add delicious cooked vegetables to it or make it as “sweet” pancakes by adding Dr Berg’s electrolytes to it…or stevia…
I thought that there's no such thing as "SPOT REDUCTION". You can target the muscles you want to tonify but the fat loss happens from all areas of the body. And the last area to loose it is the midsection because the quantity of fat is higher there. That's why every time I shade 6-7 pounds my face looks different, too.
Great video would also be great is too see a video where a person who is not so trim exercises too strengthen back and core muscles we know that under visual fat there covered with some unhealthy fat and would be amazing too show that the journey shows people that strengthening these areas is on going like the journey of fat loss :)
I found the easiest is to first use his tips on healthy keto and intermittent fasting. Once the weight goal is achieved, use exercises to strengthen one’s body.
@@experimenthealthyketo83 with respect nutrition changes with Keto are life changing and positive thing but moving is essential even if only 15% if a person is only sitting this gets them functioning. Reason that I said core and back is these are an are that stops movement and things like slipped disks. Physio’s have some amazing starting exercises regression too a level that is achievable. Once we wait for just diet which agree is powerful we are only giving 85%.
Love your stuff but as “love handles” are pure fat, no exercise can get rid of them. All your exercises are great but are working purely on the muscles so if these muscles continue to be covered in fat, nothing will look any different albeit your core will be much stronger which is good anyway. Some of these can be formed as HIIT so it can lead to overall general weight loss but you can’t really target one area such as the belly fat.
He said in an earlier video that exercises provide 15% of the weight loss and mostly the weight loss happens by doing healthy keto and intermittent fasting.
I had a belly that I could never get rid of, despite all the exercises I was doing. Then I gave up on loosing this belly and I stopped exercising. But started using in Dr Berg’s tips, my belly disappeared really quick. Within a few days I could see my abs. All I had done was keto and fasting for an average of 20 hrs a day.
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I got rid of them by walking daily for about 40 minutes each day. Then I switch to 50 minutes 5 days a week. Then 60 minutes 4 days a week. I stopped eating processed foods and as less sugar and sugary food as possible. I went from a 35 inch waistline to size 30 (29 1/2 waistline).
How many months?
@@Ousdoo I would say about 5 months or less. I also stopped eating breakfast or my first meal too early. My first meal is usually at least 3 hours or more after I get up from bed in the morning and is very light.
Do you leisurely walk or walk at a fast pace?
@@heyitsme881 For best result, try to walk as fast as you can without overly exhausting or injuring yourself. My walking pace starts at 3.7 MPH and slowly I go up to 5.0 MPH (most of the time 4.5 on the average). You must walk nonstop (no rest in between).
@@heyitsme881 If you can do walks in the morning before breakfast is also recommended. Remember to avoid processed foods and drinks as much as you can.
The fact that we get free medical videos on TH-cam by Dr. Berg is truly a gift. 👍
Feel same … thanks
Yes,Seriously he is like a blessing to us😇
@@loyallimon yeah😁
I love his channel
@@rickybobbydastar6534 me too😁😁
1. Side planks
2. Bicycle crunches
3. Russian twists
4. Mountain climbers
5. Woodchoppers
6. Bulgarian bag
Ty!
Can’t spot reduct fat
@@kimmichkm7675 Exactly u can only strengthen the muscles
@@kimmichkm7675 which is why diet is the most important.
@@joncarbone and as much cardio as your body can handle
Hi Dr. Berg! I appreciate your videos. I have lost 40 lbs since September of 2021 and my blood pressure & “health numbers” have dropped down immensely. Thank you so much!
my hasband also loss 20k by fast eat only one meal
Can I lose weight when I stop drinking alcohol
Congratulations
Can you list specifics of what you’re doing please
@@kelvin7157 yes definitely especially beer
Important note from a former personal trainer, group fitness instructor and boxing coach: when doing twisting crunches, do not put your hands behind your head; it causes you to pull on your neck which is bad. Put your hands on your temples instead.
That’s the first thing my boxing coach taught me many years ago. Thanks for this reminder 🙏🏼
Thank you so much for letting us know that. Have a good morning & a great day!
Thanks, brother 👍🏾
As a Bulgarian I feel amazed and at the same time proud that you know about this exercise.
It's looks like something that would take time to master!
Never give up. Keep putting the best version of yourself out there and the opportunities will come
I always watch and sometimes forget to click "like" and rarely have said, "Thank you". So...Thank you so much Dr. Berg. For all the information you share and for your calming voice too🙂
This!
Sometimes (in addition to fat) the rolls around the torso are due to impacted/full bowels (parasites, Candida, low motility, bad diet, etc.) Cleansing and fixing this things will help immensely. I am a testament to this!
What did you do to cleanse? And what changes did you make to your diet?
If you have a bad lower back like myself (2 surgeries) then I highly recommend only doing the side planks, bicycles and mountain climbers. All the other twisting and swinging stuff will blow a disc, at least while your a beginner. Good list of workouts though. Love the videos.
Absolutely right.
I must tell you that doing only side plank gives amazing results
Yeah, great way to do rotator cuff injury too, if not done correctly or too heavy.
Moore fab: Thanks very much for the tip. I can't do those other types. I have done side planks, mountain climbers and bicycles in recent years. Lower back and knee pain prevents me doing the others, besides they do look positively dangerous. I still can't fathom how it reduces love handles. Ive reduced mine mainly with IF and low carbon Lol from the UK.
@@lillianjulius3734 yep that’s very true. I have a buddy who is a personal trainer and body building competitor and he has always said “fat in the mid section is all diet”
Have you checked your blood level of d?
I changed my diet and life style some months ago. Now I should add some specific exercises to be in a good shape.
Thanks Dr. Berg for your practical videos.
Hi why don’t you try some body weight exercises a lot of people still make mistakes finding too easy, my opinion is getting the exercise correct makes it harder and better progression.
Most of all enjoy.
@@krg8774 Thank you
I've been keto-ing for 9 weeks. Starting to see abs, veins and lower numbers on the scale. The lower back handles are fighting me to the end. I guess it's first on last off in fat loss order. Thanks for the exercise list Dr. Berg!. Modified Russian twist: put heels up on a chair until the movement becomes more manageable. Time to get busy.
How is it going?!
Hi dr Berg. I am from India. I lost 8 kgs since September. I am feeling very happy. Thank you for your service
can u share Ur diet plan
Great video doc!
If anyone can't afford a Bulgarian bag, volunteer at a local farm to sling hay bales or shovel stalls. Fresh air and natural sunlight a bonus. I promise every day you'll leave feeling more fulfilled than you ever did leaving the office.
They are great. I am gonna add them to my routin exercises gradually. Thank you Dr. Berg.
Also, drink more WATER
You are the best dr ever! Been doing fasting 20hrs everyday. You changed my life dr! I thank you for sharing and making great content 🙏 God bless you always .🙏🙏
This is great!! Just did Exercises 1-4 and sheesh!! Now the key is consistency Kimberly!! Thanks Dr. Berg!💙
Hey thanks! Appreciate that.
Thank you for teaching us what you teach needs to be our #1 priority
Hi Dr. Berg! Thank you for all your hard work and producing content constantly. Is it possible for you to provide a video explaining the blood work we should be requesting at our primary doctor's appointment? Sometimes doctors provide the basics however maybe there something we can request. Also, a separate video for women gyn appointments as well?! Thank you. ☺️
I have really needed this info. been puzzling on which exercises to do now that it's safe as I've lost much weight, and feel limber again. waited for this point as I didn't want to injure my heart doing it carrying all the extra weight. my heartfelt thanks.
Thanks Dr Berg! As a women over 40, thank goodness for keto, but I still need to exercise and sleep really well ☺️ PS mountain climbers are sooo hard but I'm getting better 🙂
I've been a personal fitness coach and a big proponent for exercising with a view to strengthening both front and back of a muscle group. For example, it's all well and good to strengthen your abs, but do not neglect your lower back and glutes. When you strengthen your lower back (make sure you aren't going too heavy with the weights and control weight with slow control moves...good mornings are good glute and lower back exercises.
Sprinting, strict form Burpees, chin-ups, dips, are my holy grail of exercises gets your heart pumping and metabolic rate in overdrive.
Another great topic Dr Berg! With bicycle crutches, you can also cross arms in front of your chest to minimize neck pull and touch your elbows to the opposing knee. If you genetically have a wide waist or thick obliques, NO extra weight should be used. Russian twists are also amazing. You can actually create a cardio based exercise by doing this for extended minutes and is great for burning the love handle "fat" on top of the obliques. The mountain climber is awesome because it helps burn fat all in your core and all over which helps streamline your waist. Woodchoppers are great because of the angle of stretching and engaging the abdominal, lower serratus, and obliques. Higher repetitions and/or extended minutes promotes a total core and upper body workout with fat burning effects especially when done with moderate to minimal weight. These are great options that people can perform right at home! 👍
You cant spot burn fat. Area of exercise doesn’t relate to area of weight lost.
@@simonshotter8960 that's why in my comments, if you read the entire thing, I said these exercises have a cardio effect on the BODY when done in higher reps and for extended minutes.... cardio effect on the BODY...I never mention spot reduction. When higher repetitions are performed you get a resistance training effect where you sculpt and stimulate MUSCLE and also burn body fat overall.
@@mannysfitnessfortress989 so.. any type of exercise then. The end. Ha
@@jaymanson3736 yes exactly! the only useful peace of info is when he is explaining the process of generating these fats and how to counter it, the minute he went into excercises it was evident he was trying to make the video longer
I go for obliques more than any other exercise. Even today after having 2 kids, my waist looks perfect. U have really explained good exercises. Wts are little challenging as im 40 now. Good job doctor.
Dr.Berg, I love all your videos. I had been trying to lose weight for years. But watching you videos has motivated me so much. It has been a month I am on IF but I eat carbs not easy for me to quit it. But I cut off sugar. I feel good and light already. I haven't weight how much I lost. But I feel it. Thank you again. God bless you 🙏
Great for your progress! Have you checked Dr Berg’s videos on how to stop carbs cravings?
Might be good to note that with core exercises, lying on your back, to first get rid of the arch. So you relax the psoas muscle, which isolates your abs and lower back. Handy for beginners.
This is great for growing that muscle, won’t lose any fat. Calorie deficit is only way to get rid of them- and they’re usually the last thing to go
I found and started listening to your content a little over a month ago. After transitioning to a keto lifestyle I've lost 12 pounds or so which I'd say is a good start! Over the last couple days I've really noticed that my "love handles" are much smaller, and thought it was odd that I noticed lose in that area first. Then today you drop a video on how to lose your "love handles" 🤔 I should mention that I haven't even started working out yet I've only started healthy keto.
Awesome 👏 thank you so much for sharing!
This’s exactly for me! I weight 112lbs exercise 5times a week but can’t get rid of my stupid love handles and hate it. Thank you Dr. Berg
It's hard but keep at it. Dont beat yourself up when you dont get the results you think you deserve at the time. Keep trying, you'll get them.
Are you doing healthy keto and intermittent fasting?
What kind of exercises are you doing?
At the end of the day, no matter how many exercises you do, you won’t lose those love handles.
You need to know that it’s really all about how many calories go in vs how many go out. Doing ab exercises won’t get rid of fat in a specific area.
Fat is distributed all throughout the body and you can’t choose where there’s less of it. What you can do is lower the amount of fat on your body as a whole. This will get rid of the love handles.
So again the only way to get rid of this is proper dieting and making sure you’re not eating more than you need to. But also don’t starve yourself. Having a healthy lifestyle is the only way to get rid of the love handles.
@@jamaicanwoman9375 You're absolutely correct. Great advice.
I love watching your videos every single day, The way you talk makes me comfortable and achievable both mentally and Physically. My Biggest Dream right now is to meet at some point of time and discuss the things about Marvelous creation of ours and find solutions to my questions. Keep Doing Great videos as always. Big Thanks Dr. Eric and team.
That Bulgarian bag looks like the most intense exercise, you're doing that?!? Much respect Dr. Berg! I've done the others (in the past when the gyms were open and I had a personal trainer) and I know exactly what you mean by sore the next day, sometimes you're sore 2 days in a row... what's neat about these exercises is that you can do them at home without a gym or equipment... I've forgotten about them... Thanks Dr. Berg... then tomorrow I'll be sore and I'll say (sarcastically) Thannnks Dr. Berg!!! Grrrrr LOL
Just the pictures of the visceral fat surrounding my organs and oozing out into my sides was enough to get me to do these exercises and start walking again. At age 60, they are not going away from diet alone! Thank you Dr. Berg
Just getting ready to work out at home here in the Philippines and definitely need some work on this area so appreciate the info Dr. Berg.
I work out everyday and I have a semi six pack. These are hard for me and I now realize how hard I am going to have to work to have a true six pack. I have been on a Keto diet for about five months and have lost about 25 pounds. I don’t have much weight to lose at this point. I am just trying to build muscle which as an older person seems harder than when I was young. I will keep doing these and I am sure over time they will not be so crushing for me. Thanks
Great tips 😍 Thanks Doctors sharing 🥰 like your channels 👍
Thank you! That actually meant a lot.
I been doing most of these exercises and believe me this is some of the best exercises to burn belly fat I used to wear hot jacket while doing this which really helped me burn more fat.
Thanks from Kenya ur videos have made me loose 8 kg in a month . And i had been gyming for a year without change.
Ur a an angel on earth doc 🤠
I really needed this video, thank you so much; it’s just time for me to get back at it. It’s really been a difficult two years with everything that is going on in the country. I have put on 30 pounds since the lock down of the country and have started back with keto and intermittent fasting; I have really missed how my body felt when I took on improving my quality of health. In 2018 when I initially started the ketogenic diet I learned so much from you and about my body. I sheared off 80 pounds off of my frame learning how to improve my quality of health but this time there are just a few things that I will improve on as I go through this process. Two things I will improve on is eating much more healthy fats and add a little exercise because I didn’t do these two things as much but I have learned what my body needs as all people are different when they lose weight. So all I want to say moving forward is thank you so much for what you do; you have taught me so much as I have been willing to learn. I will be looking forward to watching more videos and continue to learn.
Thank you Dr. Berg.
Dr.berg , can you make a video about what advices you'd like to teach future doctors and what books do you recommend and lectures to watch ?
Also , thank you very much .
Your work is appreciated , I have benefited so much from the knowledge u teach .
I no longer even remember how bad I used to feel .
Hi Dr Berg, all your work is excellent. and really appreciated. Can you think about hypopressive exercises, for people who shouldn't exert any internal downwards pressure. There is a whole category of people who would really benefit from such a presentation. Many thanks in advance.
What a great video. I used to do all of these apart from the last one, so I'm happy to start again and incorporate them into my routine. However, every single one of them adds stress to the neck, and that's the part that suffers most for me. How do I do them without hurting my neck and shoulders?
Thanks for everything you do for us Dr Berg! One sided farmers carries will help tone the core too!
Thank you for all of
Your REAL health and wellness guidance.
No problem. Glad to make videos that can help you all.
Dr. Berg, I appreciate your videos and have applied much of what you have taught to my life. However, I am a 61 year old man who had a failed back surgery six years ago. All of the exercises in this video would put my back into incomprehensible pain. Is there anything other exercise that you can suggest for me?
Thank you, Paul
Don’t do em on the floor. Just like push ups, if you do them on the kitchen bench they’re easier. Avoid twisty stuff for a while. Physiotherapist in NZ here btw. Most of these would hurt me! 😂 slowly does it. Planks first then side planks but not on the floor.
Have you checked your blood level of d?
What about Thai Chi
I would have loved this type of knowledge in high school. The Biology isn't hard and readily applicable. Everything is integrated well so easy to understand relative to the huge value
Ohh doc..u read my mind..I'm overweight Just in tht area..nowadays I'm hving lots of gas and indigestion too..which led me to a swollen tummy..
Thanks a lot
You may find his videos on gut issues very helpful. He gave us a specific meal plan to heal until there is no symptoms like these.
@@experimenthealthyketo83 thank you
I had forgotten about some of these exercises. I'm glad to see them again to remind myself of them! Thanks!
Thank you so much Doc. For the very nice info.
I like it just what I need to move forward with my PT. Your timing is impeccable
I love these videos! Much needed information and great explanation!!
I appreciate those kind words!
I know I'm a year late but I'm so stressed all the time and I am really trying to reduce it. Dr. Berg helps so much plus his confident voice gives me motivation. Thanks 😘
Dr. Berg is leaving a legacy for the generations to come! He has been an inspiration for me to improve my health.
Easy least Doc, my purse weighs 20 lbs. Lolol. I live the backwards sit up you showed us years ago. That one's great.
When I did exercises for my love handles, they actually got bigger because the muscles underneath them got bigger. Even when my weight went down to 106 (I am 5'5" tall), I was skin and bone, but STILL had my love handles. So obviously, body shape is sometimes just genetic.
Depositions of fat (where to first) can for sure be a bit of genetics, but it is also quite normal to have some fat on your side / stomach.
The variation is mostly when it comes to male vs female, and how we have different base Metabolism.
(Besides the fact that extra insulation for women is beneficial for extra padding / protecting on the core organs).
When you are quite a short person weight increase in the kilogram range can be quite extensive (looks), but from your measurements you are in the normal range and should be happy 😁 that is a good and healthy weight.
Remember the body needs a certain amount of fat too to make our body function!
Thank you so much. It scares me now that I have learned why fat is accumulating on the sides. I am making a change today, and it will be all thanks to you 🙏🙏
Hi Doc, thanks for the tips. My muffin top is 100% stress related
May 2022 be a stress free year for you, Delia...
@@nanapoku5259 Thanks Bro Kwaku. I’m Akosua by the way
@@TheHighPriestess9752 You most welcome, Akosua - nice to meet you! Here in the US?
@@nanapoku5259 Yep
@@TheHighPriestess9752 Oh okay!!
Perfect videos for users /health conscious people who wants to improve their strengths.
Thank you Dr Berg once again. Honestly I have been following your channel for 2 years now and continue to share with others♥️. I do have a water related question for weight loss. We all know that drinking water is an absolute for weight loss but does it make a difference to speed up the pace drinking hot, warm or cold?
If you drink water while eating, it should be warm or hot. Unless the information has changed, keeping everything warm or hot aids in digestion.
@@charleshodgdon6168 thank you 🙏 that help’s alot
Hi Dr. Berg! Thank you so much for all information! Could you please do a video about getting rid of saddlebags? They don‘t seem to go away... no matter what we (women) do!
Would be very appreciated!
Thank you so much! 😁
If these are made of fat, they will go by using Dr Berg’s tips on keto and intermittent fasting.
I just turned to keto & exercised regularly and have never had any issues with love handles ever again 😊
Yep, since starting Keto, I tell people that you can't out-excercise a bad diet.
@@snakejumper3277
Agreed, your diet should always be the foundation of what you build from. I've always been someone that's put in hard work with exercise but it wasn't until I gave up carbohydrates with the Keto diet that I have achieved my goals & has even made the exercise side much easier. I wish I had chosen this path years ago.
@@abbykickass3210 I ran for forty years yet still gained about 40 lbs from age 17 on. Everyone said the beer gut was inevitable and to live with it. Nearly 3 years into Keto & I lost 20 lbs plus the gut. 64 years old and I run, bike, heavy-bag workout, kettlebells & backpack in the mountains with grandkids. Now, I'm considered a health food nut.
@@snakejumper3277 Well done you & keep it going for forever more as the the Keto diet slows the ageing process so I'm sure you will have plenty more years to be a fitness nut 😊
I was the same, I could run for miles but if I let my diet slip then the weight was quick to go on. One of the best health benefits of Keto for me is that I don't suffer from those aches and pains after exercise that I used to. It has meant I can continue playing a sport I love, which only a year ago I was thinking I was going to have to give up.
@@snakejumper3277 true for me too!
Very simple and easy to follow video, many thanks Doc!
Quite powerful exercises. Thank you Dr Berg !
Most welcome!
Hello Dr. Berg! I am happy for your videos. I have been learning how to eat healthy, Exercise and etc.
That last exercise looks killer. First time I've ever seen this done.
Thanks doc for the video. I have severe love handles otherwise I’m healthy. I’ll be going for bicycle crunches and Russian twists as others may aggravate my shoulder issues.
I've been doing laser lipo & radio frequency to help remove fat from when I ballooned up 10 years ago. I got a shock on Monday doing a blood sugar test & it had trebled after doing a session the day before 😂
Removing fat this way does not solve the reason why it’s there in the first place. Dr Berg’s videos show how to go at the source of the problem.
Excellent the set of exercises also difficult. But worth it. Strange anecdote, the Hungarian bag was my instinct exercise I never heard of it but my body was telling me to do it. I started doing it with a medium 2.5kg kettle bell. And kept doing with that.. its a little more tricky but worth it for hands and wrists strength too. Careful not to drop it. Slow and steady.
Really, you can do any exercise that utilizes the whole body as long as it gets the pulse rate. Side planks, while useful in strenghthing your core which has a lot of benefits, won't burn any fat on your love handles a quite frankly neither will Russian twsits. Again, they're great workouts with useful applications, just not for fat burning.
Dr. BeRG sending so much love and hugs from India ❤❤❤❤
Ur videos are always eye opening to the people who are nt into the medical world
All these are brilliant 🤩 thank you for putting them all together. A few sets of these every other day will do everyone the world of good. 🙏🏻💯
Another fantastic value information to maintain our health wellness. Thank you Dr. Berg! 👏🏼👏🏼👏🏼👏🏼
Thanks doc. Really finding this area so hard to shift at the moment and becoming so demotivated to exercise now. The rest of me is pretty bloody sexy but this gut…makes me wanna bawl. 💪🏾
Edit. I just purchased a medicine ball yesterday. Serious question Doc, are you spying on me??!!!
Soorryyy😢
Your videos are to the point and addresses issues that many of us have and very practical, Doc. Thank you very much!
My "love handles" are up high, more on my rib cage... Would these exercises still help that? What else should I do?
happy Ramadhan 2023 everybody!!
Great exercise suggestions, Dr. Berg! Wondering, though, why you didn't film YOURSELF demonstrating the Bulgarian Bag routine??? We would love to see that! Have been following you, and benefitting from your videos, for some years now. Down 35 lbs, feeling so much better, but still struggle with high blood pressure. I thought I had it under control with the weight loss, exercise and healthy diet, so I stopped the bp meds. Within a month, or so, it spiked up to over 200/105. Crazy. I weigh 130 lbs and am hypothyroid. My goal is to not have to take the bp meds. I'm not lacking anything nutritionally, eat organic and healthy keto. I feel great about all the health related progress, but a failure that I still have to take pharmaceuticals for the bp and thyroid. Determined to figure it out, though. Thank you for your selfless commitment to the health of your fellow humans.
I believe he has a video about Vitamin D, fish oil and high blood pressure. Blessings
Have you checked your blood level of d?
The bulgarian bag exercise look fun.
As a coach I will say this: spot reduction is useless. Little to no science that can prove its significant to focus on that. These are all good for abdominal area but not for fat loss. Strength training + proper diet with little to no calorie deficit gives fastest results.
Great exercise and no need for any equipment
I'm 28 years old and suffer from both Lumbar disc and knee roughness..
Is there any exercise from those exercises harmful to my case ??
So helpful! 🙏Thank you Dr. BERG. for all the work you are doing!
Right on! Thanks for the feedback!
Fat comes off the body as a whole. You can't isolate fat expecting to lose it off one area. I find cycling best to lose weight/fat.
@Lil Gus Sharon ever seen a fat pro cyclist? They look like jockeys. They have way more red blood cells than a weight trainer. They eat 12000 calories per day. Maybe ride faster/longer?
You don't want to lose weight, but fat. It's a huge difference.
Focus on weight lifting, not weight losing.
And also check on HIIT as shorter more intense exercice gives better results that longer less intense workout.
Not for losing fat, strengthening and toning after losing fat thru IF and Keto
Forever indebted to you Dr. Eric Berg! IF is a winner. These exercises rock for targeting my saddlebags. Fyi for anybody with mobility issues, note that I started off doing the Bulgarian Bag using my empty gym bag held by the shoulder strap to let my body get the feel of the twisting & turning. Careful not to snap the arthritic neck! This is a tough one on creaky shoulders, but I think I can build up. We'll see. Love the education you provide!
Thanks for sharing, Michele!
Be careful with that last exercise. I smell rotator cuffs problems if done with too much weight.
Wasn’t familiar with the Bulgarian Bag until this video. Thanks, Dr Berg!
Exercises for scoliosis, please. Thank you!
I think he made videos on this. Have you checked?
Yup same, that’s what I did. Cut sugar and processed food and walking. Amazing result 👍
Very good. Keep up the good work!
Dr B, can you talk a little bit about foods you can eat to intake most of your electrolytes and each vitamin that is essential daily and be on ketovore? My 8 year old is a type 1 diabetic and I have made a 300+ recipe book for keto and we do ketovore, I just know that sometimes we dont get all that we need because of maybe iron or potassium.
Potassium : avocados and more avocados are the simplest.
Iron : red meats, especially beef liver from healthy cows.
@@experimenthealthyketo83 Mmmmm...liver. Most people I know don't like liver. I love it! While I was growing up my mum marinated it in red vinegar overnight then cook it the following day. Always came out nice and tender with flavour. I wonder if that was one of the reasons we never had weight issues despite drinking fizzy drinks and having sweets every day.
@@Ashtarot77 Wow, interesting. Well in the beginning, I also could not stand liver. But I knew my body really needed it, so I worked out pancakes with it… I don’t taste the liver this way. And I can add delicious cooked vegetables to it or make it as “sweet” pancakes by adding Dr Berg’s electrolytes to it…or stevia…
@@experimenthealthyketo83I went food shopping today. Got all my meats but forgot the liver. Oh well..next time! 🤷♀
At 75, none of the mentioned, good for the young ones, I cannot complain, I am ok. I
just adapt to food, little and good. Thanks DR.
I thought that there's no such thing as "SPOT REDUCTION". You can target the muscles you want to tonify but the fat loss happens from all areas of the body. And the last area to loose it is the midsection because the quantity of fat is higher there. That's why every time I shade 6-7 pounds my face looks different, too.
THANKYOU SOOO MUCH YOU AR3 HELPING ME THROUGH THPHESE TOUGHEST TIMES IM LOSING WEIGHT THANK YOU
What I've found, and it's not a fun solution, but less alcohol will reduce fat around the waist.
Thank you so much for this video I’ve had love handles and skinny arms and legs since I was a child!
Great video would also be great is too see a video where a person who is not so trim exercises too strengthen back and core muscles we know that under visual fat there covered with some unhealthy fat and would be amazing too show that the journey shows people that strengthening these areas is on going like the journey of fat loss :)
I found the easiest is to first use his tips on healthy keto and intermittent fasting. Once the weight goal is achieved, use exercises to strengthen one’s body.
@@experimenthealthyketo83 with respect nutrition changes with Keto are life changing and positive thing but moving is essential even if only 15% if a person is only sitting this gets them functioning.
Reason that I said core and back is these are an are that stops movement and things like slipped disks.
Physio’s have some amazing starting exercises regression too a level that is achievable.
Once we wait for just diet which agree is powerful we are only giving 85%.
@@krg8774 Agreed.
Wow!! Thank you Dr Berg! Thanks for all your effort n help. Will definitely try these one step at a time.
Love your stuff but as “love handles” are pure fat, no exercise can get rid of them. All your exercises are great but are working purely on the muscles so if these muscles continue to be covered in fat, nothing will look any different albeit your core will be much stronger which is good anyway. Some of these can be formed as HIIT so it can lead to overall general weight loss but you can’t really target one area such as the belly fat.
I am afraid you are right.
He said in an earlier video that exercises provide 15% of the weight loss and mostly the weight loss happens by doing healthy keto and intermittent fasting.
I had a belly that I could never get rid of, despite all the exercises I was doing. Then I gave up on loosing this belly and I stopped exercising. But started using in Dr Berg’s tips, my belly disappeared really quick. Within a few days I could see my abs. All I had done was keto and fasting for an average of 20 hrs a day.
Thank you for another great video! I have never seen that exercise with the bag, looks like it packs a punch.
The medical term for love handles is a muffin top. Lol oh man my day is off to a good start!
Thanks! I will look at invoking some of these to get rid of my stubborn love handles.