Get Rid of Love Handles
How to Get Rid of Love Handles
Who doesn’t want to get rid of love handles quickly? And…whoever thought of the name ‘love handles’, anyway? I’ve yet to meet a person who looks at those guys with loving regard and wishes they’d stay forever. But the fact of the matter is, love handles (or hate handles…whichever you prefer!) are seemingly one of the most difficult areas of the body to get rid of…that is, if you go about it the wrong way.
Most people I come across who have tried to get rid of those little love muffins have done spot training…or workouts specifically designated for the area. This would include crunches, the ab wheel, captain’s chair, side crunches, etc. The list goes on and on. Whereas I’m all for doing core work, this is not going to get you anywhere as it pertains to your love handles. This is because you are not focused on the root issue: losing fat. Go ahead and pinch your love handles…don’t worry, nobody’s looking…now, once you’ve done this ask yourself: Are you grabbing fat or muscle? (Hint – if you’re able to grab it…it ain’t muscle!) So, until you address the bigger issue (fat loss), you will never get rid of love handles.
I’m going to be honest…getting rid of this area is easy for some and very difficult for others. Even very thin people can struggle with love handles. If you fall in the latter category it’s just going to take some laser-like focus, but it will happen!
I will for sure provide some overall information and recommended workouts but I want to also note that there are two phenomenal programs on the market today you might want to check out. One (the first one shown) is mainly geared toward men but helpful for women as well. This one is exclusively geared toward eliminating love handles and full of proven diet and exercise science to really refine that area. Going this in depth is just beyond the scope of this article so for those wanting to get serious about your love handles, I recommend you check it out. There are no programs specifically for women on this topic but the second video I have posted is for women to eliminate trouble spots in general and focuses A LOT on core work, as well as total body workouts. With her techniques, you’ll definitely get rid of your love handles, as well as any other stubborn areas you may have:
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So…If you want to get rid of love handles quickly, you have to first and foremost focus on your diet. We are going to eliminate all fat-storing triggers from your diet for one month, and we are going to include numerous fat-burning triggers right away. I am going to lay out 5 diet rules for you to start implementing today. But here’s the thing – I need a one-month total compliance to these 5 rules in order for you to really achieve the results you’re after.
So, for the next 31 days…STAY FOCUSED!
RULE #1: Limit Carbohydrate intake to 75 grams or less for men and 50 grams or less for women.
RULE #2: Cut out all sugars.
- barley malt
- ethyl maltal
- cane-juice crystals (or anything with cane juice written in it is just a fancy name for sugar)
- cane sugar
- corn syrup (also abbreviated as HFCS – High Fructose Corn Syrup)
RULE #3: Have a cheat meal once every 7 days.
RULE #4: Increase your protein intake.
RULE #5: Fast for 24 hours one time each week.
Okay, so now that we have your nutrition nailed down, let’s focus on your workouts. As I said before, there is really no way to spot reduce your way to no love handles. We are going to focus on all over conditioning, with an emphasis on HIIT (High Intensity Interval Training) cardio. There is great evidence to prove that HIIT Training in a fasted state (before breakfast in the morning) reduces belly fat within weeks. Moreover, when you incoporate intervals into your training, your body produces EPCO (Excess Post Cardiovascular Output) which is just a fancy way to say your body keeps burning calories long after your workout is over…up to 36 hours later!
More studies demonstrate that if a workout produces a high release of lactic acid buildup, it almost doubles your results. Great news for fat loss, not so great news for your workouts.
To build up lactic acid, you have to tap into your lactic acid energy pathway (1 of 3 energy pathways in the body). In order to do that, you need to do things your body can only physically take for 15-20 seconds. The good news is that it’s only a few seconds, the bad news is that those few seconds are going to suck! Below is a good example specific to running, though you could take the same principles and apply it to any form of cardio:
Sprint 20 yards as fast and as hard as physically possible, walk back to start. Repeat 10 times. Each week, increase your distance by 10 yards. Perform this 5 times per week first thing in the morning before eating.
RESISTANCE TRAINING WORKOUT:
In addition to your cardio, you’ll want to add in some resistance training. Below is a great sample workout, specifically geared toward getting rid of love handles. Perform this after your cardio 3 times per week. Choose weights that are heavy enough to fatigue your muscles by the end, but not so heavy that it induces muscle failure.
Pullups x 12
Pushups x 12
Front Squats x 12
Burpees x 12
Dumbbell Rows x 12
Repeat sequence 3 more times.
Finish up with some ab work by doing the following:
Plank – hold for 2 minutes (build up to this)
Side Plank – hold for 2 minutes (build up to this)
Leg Lifts (perferably hanging, but on a captain’s chair and lying on your back is fine too until you can build up to hanging) – Perform 5 sets of 20 reps.