In this video, I'll uncover a four-step process on how you can get rid of those love handles.
Hi Ladies and Gentlemen, I'm Dr. Zyrowski and welcome back to the channel. Now, if you're
new to the channel, it's a pleasure to have you here. Be sure to subscribe, hit that bell
notification, and join our notification community. That way I can help you skyrocket your health.
Now in this video we're going to talk about how to lose love handles fast. Now this is
important because a lot of people are trying to lose them, but they're going about in all
the wrong ways and love handles are frustrating cause it's one of the first things to come
and the last thing is to go. So, what I'm going to teach you is my four-step process
to help you get rid of those love handles and reach your goals there. Let's go ahead
and dive in.
Now we're going to talk about step one. Step one is about diet. Now knowing me, if you've
been watching the channel, you know that I'm not about magic pills and potions that don't
work. I'm about doing the right things, going further upstream and getting right at the
root cause of the problem so you can truly fix it and of course do it in a sustainable
way that's going to last. Now when we look at diet it’s very important to first focus
on balancing hormones. When you talk about balancing your metabolic hormones like insulin
and grenlin and leptin, these different hormones are very important to have balanced within
if you're trying to lose that fat around the midsection. But more importantly, you have
to be eating a diet that allows for this to happen. You need to be eating a good, low
carb diet. You need to be eating a diet that's high in cruciferous vegetables. You need to
make sure they're eating a whole food diet. These are all very important in order to help
balance out these hormones. And of course, a good anti-inflammatory diet. If you're not
familiar with what that is, I'll put a link to one in the description and I'll put a lot
more resources in the description down here below for anything we talk about in this video.
Now next is processed foods. We need to make sure that we're getting rid of those, the
processed sugars, like your desserts, processed sugars, like the sugary drinks, sodas, the
teas, all these energy drinks that people are drinking on a daily basis that are loaded
with sugars and putting that fat on around the waist. You really got to get rid of that
stuff because it's so surprising that people once they remove it, the changes that they
see. So get rid of those, those different sugary drinks, the different sugars that you're
consuming.
And then of course, get rid of those bad cards. Stop waking up in the morning and eating breakfast
cereals and bagels and having a big sandwich for lunch. We've got to make sure we're getting
away from that stuff, the chips, all these different carbs that are not adding to our
success when trying to get rid of those love handles.
And then lastly, what we want to do is focus on removing the bad fats. The bad fats are
going to drive a lot of inflammation in the body. With that inflammation you're going
to see the hormones have a lot more issues. You're going to see the hormone receptors
become inflamed and they're not going to communicate properly. We have to get rid of those bad
fats. So think about like all the foods that these fast food restaurants, all these fried
foods because they're frying them in cheap and low quality oils.
And so we've got to get rid of those. They're raising up those omega six levels in the body,
raising up inflammation, causing havoc. And the other thing that happens is when you take
all these different bad foods, it raises estrogen levels in the body, in both men and females.
And as a result, it's going to cause fat storage. So we've got to clean this up here, very important.
Now step two, and this is the process that we don't want to leave out. This is a strategy
that's so powerful and a lot of people who are trying to get some fat burning in, essentially
I tell them, you've got to add in fasting. It's just so simple to add in and I think
that for some people it's a mental block and they just don't want to go there. They're
afraid to go there, but it's so easy. If we can just get somebody to implement a 16 and
8 fasting routine, I mean they're amazed at the results and they're amazed at how easy
it is, but we just have to get them there. But you don't want to pass up fasting when
you're looking to get rid of those love handles because essentially here's what happens. Once
you burn through your glycogen stores, basically the research shows that you're going to burn
through your glycogen storage and see some big metabolic changes around the 12 hour mark.
We see insulin levels drop, we're going to see the blood sugar levels drop, we're going
to see hormones start to balance out. And so once we burned through these glycogen stores,
which is stored sugar in the liver, we have one other place to go and that’s burning
fat for energy. So basically, if you're doing fasting on a daily basis like intermittent
fasting, your body is going to turn to that fat and start utilizing that fat around the
waist, that fat around the arms that you're trying to get rid of. It's going to start
using that for energy and that's very powerful, so we don't want to pass this up. It's so
important.
And so once we start burning that fat for energy, we're going to start losing those
love handles. The 16 and 8 or the one meal a day method is going to be one of the best
ways to go about doing this. 16 and 8 basically means that you're fasting for 16 hours eating
your meals within an eight-hour period. One meal a day is you're going to fast for about
20 to 23 hours and eat all your meals just within a very short period of time. It's very
powerful because essentially what's going to happen is you're going to be burning fat
for a long time throughout the day. Now, here's the deal too. If you go and you include fasting
and proper training in which I'll get to it in a second here, you're going to get even
better results.
Let's talk about exercise because this is an important process, right? Like we got to
make sure that step one's under control. Step two is under control because we don't want
to pass it up. It's too easy. And then we go to step three. Step three is we're going
to focus on doing some exercises. It's going to help strengthen our core. First of all,
we're going to do planks and we're going to do side planks. The reason I love planks that
particular exercise is because it's so easy to slip in throughout your day. Busy day at
the office, you can still get some planks in the break room or in just any spot that
you have some room to do a few exercises in. So, adding in planks is very easy. It's very
important to make sure that we're working on strengthening our core. It’s just like
anything. If we want it to start shaping up a bit and we want to see some better results.
We want to make sure that we strengthen that area. So if you're trying to lose fat on your
arms, for instance, let's say you have some flabby arms here, you're trying to get rid
of them. One of the things, not only do we have to lose fat, but we also want to strengthen
that area - strengthen our bicep or tricep, our shoulder, get great results.
Now we also want to focus on doing that with our core because once we actually start to
strengthen that area, it's going to start, you know, coming and we're going to start
seeing those love handles decrease. Now, it's not all about just doing a bunch of core exercises.
Some people go that route and that's not the answer either. We want to just make sure that
we're doing some core focus, but also some other exercises as well.
High intensity interval training is really powerful. High intensity interval training
is basically where you're doing a very intense workout all within like a 20-25 minute period.
Very, very powerful and if you combine that with fasting, what you're going to find is
16 and 8 intermittent fasting, doing that high intensity interval training prior to
breaking your fast, you're going to really boost up the growth hormone, boost up those
hormones that are going to help you burn fat. But also, what you're going to find is that
it's going to be one of the most effective exercises for burning fat altogether.
Next on our list is some full body weight training. Now this is really important because
when we look at the research, it shows that when we involve more muscles into our training
routine, we're going to start burning more calories, we're going to burn more fat, and
so doing full body workouts is really powerful for fat burning. We can even do some different
exercises that's going to involve a lot of muscles in the body. It's going to activate
a lot of muscles. So, an example of this would be picking up a set of dumbbells doing a squat.
When you come out of the squat, do a bicep curl, come up into a shoulder, press, come
back down, bicep curl, squat. It involves a lot of muscles, it’s really great for
fat burning and so not only training your upper body and your lower body all in one
day, but also doing some exercises that involves the full body to really activate all the different
muscle groups. It's going to be powerful and it's going to help you burn that fat off.
Now, next and last on our list is going to be step four and this is important too because
this is one of the things where people are putting that fat on around the waist and they
don't even realize it and it's about decreasing stress. When you decrease stress in the body,
some big things happen and so we want to make sure that we're decreasing stress because
when we have a high amount of stress that's chronic in the body, essentially a couple
of bad things happen to us. First of all, we have a high amount of cortisol floating
in the body, a stress hormone. It releases a lot of blood sugar into the body because
it's a way of the sympathetic nervous system activating, it releases that blood sugar for
quick energy. And then the other thing that happens with it is it raises up insulin in
that stores fat. And so we have to make sure that we decrease stress, we're going to decrease
cortisol and we're going to get better results that way. Making sure that you're using things
like mindful meditation, using things like getting proper sleep at night, and then just
working to decrease stress in your daily environment is going to be really powerful when it comes
to losing that fat around the waist. People say it all the time. When they start decreasing
stress, they start decreasing fat storage and they also start losing those love handles.
So, make sure that not only are we focusing on diet and fasting and exercise, but we're
focusing in on some different lifestyle techniques that are really going to help us go and lose
those love handles.
So if you have any questions, put it in the comment section here below. Give this video
a thumbs up. And if you want to learn more about how to take proper supplementation,
how to reverse health conditions, how to follow a good healthy diet, make sure you subscribe
to my channel, cause I'm going to help you do all of that. Now the other thing is be
sure to share this video with a friend who is trying to lose love handles and just keeps
failing at it because this is going to be true information that gets to the root cause.
Lastly, check out my other videos that are really going to help you improve your health.
I'll see you in the next video.