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.
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!
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🙂
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.
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.
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”
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
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
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.
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.
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 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.
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'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.
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.
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 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.
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 .🙏🙏
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.
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 🙏
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.
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
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. ☺️
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 🙂
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 🙏🙏
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
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!
@@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.
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.
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.
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 😘
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??!!!
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 .
Thank you for getting straight to the point with the exercises! I searched and found these fitness trainers and all they do is tell me everything that doesn’t work and give me a science lesson on my gonads and waste my goddamn time.
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?
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.
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 😂
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.
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.
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.
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?
@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.
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.
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! 😁
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.
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.
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…
