The Lower Back.
By far one of the weakest and fattest areas on a guy's body, but I'm going to show you
today how to fix both of those problems in this one video.
What's up, guys?
Jeff Cavaliere, ATHLEANX.COM.
The Low Back.
By far one of the biggest banes of existence for men because it's the source of two of
the biggest problems we face.
Number 1 right here, it's the source of one of our largest, actually the largest, source
of musculoskeletal pain and discomfort right here in the low back,
and also, one of the aesthetic problems that drives us crazy, and that's something that
we call back fat or lower back fat.
The issue is, guys, at the root of all this, is the same thing that's at the root of most
other issues we face, and that is a bad diet and wrong types of training.
So, what I want to do in this video is show you guys how we can address the low back to
help alleviate the low back discomfort that a lot of us face, men and women alike.
But again, this is strictly sort of geared toward guys here.
This is the low back pain that we feel, and then how to get rid of these areas of low
back fat that a lot of guys will write in and ask us.
Alright, so first, let's deal with the low back fat, alright.
We have to understand that low back fat, guys, is not some kind of isolated area.
We certainly know that we can't attack it with any specific exercise.
We can't really zero in on a target or any specific area of fat.
But, we do know that it's just an extension of our love handles, alright, but what it
happens to be is the most stubborn area of fat that we deal with as guys, and how do
I prove that?
Because even at my body fat level here guys, I can still pinch right here.
I don't know if you can see that, but I can pinch here in the low back.
Because right around this area, there is still, unless I was a skeleton, I am still going
to have some deposition of fat and it's going to be right there.
Because guys struggle the most and store body fat the most in that last stubborn spot right
here in the back of our waist.
So, if you think that you've got this problem, I can tell you, you're not alone.
But what it comes down to is, you can look really, really good and still carry some of
that low back fat.
You got to work on getting rid of the bulk of it, the rest of it from your midsection
and from your love handles, and again the bulk of it from up here around your lats.
So, we do that, guys with our diet and nutrition.
I talk about it all the time.
We go into a day by day plan in our ATHLEANX Training System to help you guys to really
cut down the fat.
But, to give you guys some overall goals.
If you have a lot of fat and you sort of look like this guy here, I can tell you, you're
not really doing much right with your diet.
You've probably got gross imperfections that you know how you can fix it.
You got to get rid of the bacon.
You got to get rid of the cakes and the sweets and the alcohol.
You got to try to cut down on what you're doing at least if you're going to try to trim
this down.
But, beyond that, if you're a guy that's actually in pretty good shape, you got good lats,
but you still have some of this overall fat hanging off your side here, it comes down
to how specific you want to get dialed in on your nutrition.
And that's an important concept that you have to follow here, guys.
How specific do you want to be?
How much do you want to lean this out?
How badly do you want it?
You know that you have a lot of the information, it's just how badly do you want to be able
to follow it?
What type of sacrifices do you want to make?
Because as I've said, this is stubborn.This is not going to come without perfection to
have literally nothing back there, ok?
But if you have some flexibility in your diet, you're going to be able to get rid of the
bulk of it, but still be able to live a normal life.
And that's what our whole, as I said before, our whole meal plan is about, allowing guys
to live normal lives, but to make sure that we get you as lean as possible.
Some of the main things you want to focus on?
When you have your carbohydrates, yes, you're going to want to have carbohydrates, don't
make that mistake guys of eliminating starchy carbohydrates.
But you want to favor the fibrous carbohydrates in place of the starchy carbohydrates, ok.
I always say, 2:1 ratio.
So, whatever time, whatever meal you're eating,
if you can have a 2:1 ration of fibrous carbohydrates to starchy carbohydrates, you're going to
be doing a good thing towards helping to trim this area.
You also want to get protein in every single meal, alright.
It's got a satiating effect that 's going to help you with your cravings.
A lot of times guys succomb to cravings.
If you can stabilize your blood sugar, if you can have your protein in every meal, as
incorporated with this,
you'll have a stabilizing effect on your blood sugar by combining protein and carbohydrates
as well as fat.
If you can include some low amounts of what they call incidental fat, that's going to
help here too.
But those are the major things that you want to try to do.
And start working on incorporating them into your meal plan to get your body to start stripping
away fat.
But, when it comes to the low back and the strength, you know, we have to look at that
side of it too.
Because think about it, even if you have a very lean low back, if you have no muscular
development down there, then it's not going to look very good either.
It's like having a very ripped arm with no biceps musculature.
But if you have a bicep muscle, and you have a ripped arm on top if it, now it looks great.
So, many guys are overlooking some of the most important things we can be doing and
that's strengthening the low back specifically with low back exercises.
They should be part of your plan.
We incorporate them right into a lot of the exercises in the ATHLEANX Program.
But you should actually be working on them even more so if you are dealing with low back
pain, alright.
So, a strong low back, when developed muscularly, is going to give you tone that will show up
when you strip away the fat.
It's a very easy equation.
So, let me show you a couple of my favorite low back exercises, and then I'll come back
here, and I'll talk about the benefits.
See what happens, guys, with a little bit of effort?
We just completely transformed that back, right.
Basically guys, what I want to point out though,
In those exercises that you saw me doing, we have to understand that the low back has
muscles that, there's a lot of different layers to the musculature in the low back.
There's some that run really deep and vertical along the spine to provide protection of the
spine.
Remember, your spine is absolutely critical to everything you do.
Your body's aware of that, well aware of that, and it wants to protect that, so it has multiple
levels of muscles in here, again, surrounding the spine to keep it protected.
We also have muscles that transverse and cross the entire low back.
So, if you look at that you have to understand in reviewing the exercise I just showed you,
you want to make sure that you're incorporating the exercises that not only extend the low
back front to back, but also incorporate rotation, and ideally, rotation and extension at the
same time.
That's why I showed you and demonstrated some of those exact exercises for you to do.
So, the bottom line is this, guys, you want to be training your low back.
If you feel like you have a low back problem, pain, then we got to get it stronger, right?
Spasm comes from a lack of support.
If the low back feels as if there's not enough stability there, it fears damage to the spinal
cord, right.
It always is going to fear and protect the spine.
So if it doesn't have support and stability through muscles, it's going to cause artificial
support, and that is spasm, ok.
So, a lot of back pain comes from weakness.
Almost all back pain comes from weakness, unless it's a mechanical issue in your discs.
Beyond that, we know that we need to make it look better if your other reasons are aesthetic.
If, aesthetically, you have a lot of low back fat here, then you're going to want to again,
tackle that through diet, and then once you get rid of that, you're just going to be left
with an untoned back that doesn't look very good or strong.
So you're going to want to again strengthen your muscles back there to provide more of
that impressive look in your low back
so it serves two functions, to look better and obviously, to keep you stronger and feeling
better.
So, guys, that's your attack plan here for your low back.
Again, I don't care what your goals are.
Most likely, if you're a guy, you've got one of them,
because it's a very common problem to have that fat back there, and secondly, it's a
very common problem for guys to have low back pain.
Again, I want you to be doing it for both reasons, but whatever your main goal is, just
remember, attack it as a 2 part plan, start incorporating these exercises into your extra
work.
And if you want to get an entire program that builds these exercises and these focuses right
into what we do every day and a meal plan to attack day by day
to get you lean and ripped at the same time that you're building muscle, then head to
ATHLEANX.COM right now and join me on Team ATHLEAN and grab our program, alright?
Guys, make sure you let me know if this was helpful for you, and what other types of videos
you like to see.
Remember, 3 videos a week coming out now, so whatever you'd like to see, just let me
know and we'll do it.
Alright, guys.
See you back here soon.