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Fat loss from the three most stubborn zones for men can be quite difficult, unless you have a plan. In this video, I share with you a three phase plan for losing fat in the abdomen, love handles or waistline area, and the chest. These spots are where most men carry their fat and are the last to lose it when dieting or trying to cut down. The reason for this is actually based on our genetics, but it doesn’t mean that we cannot do something about it. 60% off all AX programs - http://athleanx.com/x/459-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Before we get started however, here is a list of the videos that I referenced in the video for you to watch: How to Stretch Your Chest - https://www.youtube.com/watch?v=SV7l1sfEmO0 The 7 Minute Ab Workout - https://www.youtube.com/watch?v=8jyhJ6TiUPA Lose the Love Handles - https://www.youtube.com/watch?v=yWjf2io_b6E The first thing you have to realize is that all three of these areas share the common problem in that they look bad mostly because of the abundance of body fat. You may even have developed muscles underneath, but as long as the fat is present you will never get a chance to see what it looks like. This means that your priority has to be on cleaning up your nutrition. If you refuse to eat better, no matter what else you do, you will never look better. Early on however, you don’t have to get too specific with your eating. Simply make a pass through your diet and get rid of the obvious garbage that you know is not helping your cause. Sweets, excessive alcohol, sugars, etc can all be removed and replaced with more nutritious foods. You don’t have to necessarily worry about your macros at this point but just getting rid of the junk food and liquid calories. Realizing that it will take some time to see the results of these changes however, you should start chipping away at the trouble spots in another way. For the abdomen, you want to first ensure that you can properly activate the muscles in the rectus and transverse abdominis. Most find this difficult and even when they do perform ab exercises they get frustrated at not being able to feel them. Next, you want to start adding in ab training but mostly in the form of rotational ab exercises. Instead of trying to do crunches and having the fat get in the way of the movement, you can work your abs without having to crunch. Finally, you want to incorporate moves for your entire core, such as with the 7 minute ab workout included above. When it comes to the love handles, you want to start by working the lats. Here especially, you want to focus on full contractions and range of motion to ensure proper development of the muscles that actually insert onto the top of the pelvis near your waistline. The more you can build these muscles the greater the visual differential between your waist and your shoulders and the better the v taper. Next add in direct ab work and finish up with direct oblique training for the best look as your diet gets dialed in. Finally, for the chest you want to stretch it and strengthen the muscles of the rotator cuff to posturally improve the visual appearance of your chest. From here, work the serratus anterior. This will give your chest more natural underlying support will helping to visually chisel out the area underneath. Finally, you want to make sure that as your body fat levels decrease and fat loss continues that you are working your chest in all three heads. Use the angles of the band work as an example of how to hit the upper, lower and middle chest. For a complete program that helps men to lose fat day by day in a step by step way, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and watch how much more easily your body will get rid of fat and allow you to build lean muscle. For more videos on fat loss for men and how to get rid of chest fat or love handles, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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What would happen if you took cold showers for 30 days? Today we’ll dive into the science, and I’ll reveal the results I got from doing the 30 day cold shower therapy protocol I’ll share later on. Even if you’re thinking you’ll never take cold showers, trust me, after learning of the benefits of cold showers in this video, you might just reconsider. But what are the specific benefits you can expect? How to take a cold shower? How cold does the water need to be? Can it help with fat loss or building muscle? You’ll start experiencing the benefits of cold showers right from day 1. Exposing your body to cold seems to release 3 key hormones; norepinephrine, epinephrine, and dopamine. Together these stimulate your “fight or flight” response. These hormones stay elevated for an extended period afterwards. Anywhere from 30 minutes to several hours depending on how cold the water was and how long you were in it. The benefit of this is improved mood, energy, and focus. But to experience these benefits, there are a few things you need to know. First, the temperature of the water for your cold showers needs to be cold enough. Research suggests at least 60 degrees Fahrenheit or colder. To tell if it’s cold enough without a thermometer, it should trigger what’s known as the “initial inspiratory gasp”. But you also need to stay in the cold for long enough. The subjects in the study I mentioned earlier sat in cold water for an hour. I did find several studies showing benefits with shorter durations of even just 20 seconds of cold exposure. But in most cases, they used an ice bath instead of a shower. This doesn’t mean a 30 second cold shower won’t do anything though. Even if your hormonal increase isn’t significant by research standards, you will likely still feel a benefit and an increased mood. But over time, your body adapts to the cold and the hormonal response seems to die down. Once you notice this, here’s how to take a cold shower to continue feeling a benefit: try making the water colder or staying in it for longer. Next, let's talk about fat loss. A 2021 study found that cold water immersion increased well trained athletes’ estimated daily calorie burn from 2,000 calories per day all the way up to 3,000 calories! However, there are two catches. First, subjects were immersed in the cold for over 3 hours. The average shower length is 8 minutes, and the amount of time you’d spend showering in the cold would be only a fraction of that. Second, the researchers assumed the subjects would continue burning calories at the same rate as when they were in the cold. Even if you crunch the data while being super optimistic, it likely wouldn’t end up anywhere close to enough to make a meaningful effect for fat loss. For now, a far more effective and proven way to lose fat is to use a well-designed nutrition and training plan like the ones we offer at Built With Science: Click below for a well-designed nutrition and training plan that’ll help you lose fat: https://builtwithscience.com/bws-free-fitness-quiz/gender/?utm_source=YouTube&utm_medium=Video&utm_campaign=Cold+Therapy%3A+What+Are+The+Benefits%3F&utm_term=08%2F05%2F2023 Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Now what about muscle recovery and growth? Well, Ice baths have been shown to reduce muscle soreness, fatigue, and inflammation after a training session. This is great for athletes who need to recover quickly between events. But if you're looking to build muscle and strength, this may actually be a problem since it reduces inflammation, which is part of your muscles’ recovery process to grow bigger and stronger. Three studies have now shown that post-training cold water immersion significantly decreases muscle growth. So, if you want to maximize growth and strength, either do it before the workout, at least 4- 6 hours after your workout, or on a separate day altogether. Now, the studies I mentioned all used ice baths where subjects stayed immersed for anywhere between 10-20 minutes. So they were pretty intense protocols. Based on that, I would speculate that a quick cold shower after a workout wouldn’t have any negative effects on muscle growth. But on that note, it also probably wouldn’t do anything meaningful for your recovery. There’s one more benefit you should know about. Forcing yourself to mentally withstand a stressor like the cold activates an area of your brain that suppresses impulsivity. This can help you remain calm and not overreact whenever stressors come up in your life. But this also helps build tremendous resilience and grit that can positively transfer into other areas of your life. I’d recommend start with cold showers, work your way up to 30 seconds to a minute, and then overtime try to stay in it for longer or if possible make the water even colder. And to further intensify the benefits, consider investing in a cold tub for some of those recovery benefits.

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