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Wednesday, September 2, 2015

Let's Get Rid Of Your Love Handles

Fat around our abdomen has been called many things since as far back as I can remember. Love handles, “Devil’s Horns”, and a bulge of fat are just the brim of the list of odd names behind this region of adipose tissue. And anyone trying to lose weight can relate to how this is probably the hardest region to remove body fat. No worries, let’s talk about some of the top exercises to add to your workout regimen to eradicate your love handles.

Love handles are the areas of extra fat that hang or slightly bulge from your sides and sometimes lower back. Both men and women can have love handles,

Love handles come in all shapes and sizes, from muscular and cute to curvaceous and sometimes obese ridden covered with stretchmarks. 

And from dawn of puberty (or maybe before), love handles have been controversial part of the body for both men and women. Some people love them, while numerous amounts of people detest them out right.

But wouldn’t you be happy if I told you the simple and fast way to get rid of love handles? Can it be so simple?

Whelp, If I told you there was a fast and simple way, then I would be lying to you. And lying to you all is not my cup of tea.

There is no easy way. You must get rid of fat to let those beautiful muscles shine through. And the most efficient way to do that is by lowering your caloric intake (which is known as a caloric deficit) in a manner that consists of balanced levels of essential  macros ( carbs, proteins, fats), eating clean and at least 4 – 6  times a day to keep your metabolism churning, and doing resistance training accompanied by cardio.

Quick recap to burning fat
1. Sufficient caloric deficit
2. Eating clean with the proper macros for your body and eating often (4- 6 to burn fat, 6-9 to gain body mass).
3. Resistance training accompanied by cardio Resistance training 3-5x a week depending on your goal deadlines. Cardio should be 2-3 times a week. Both HIIT). 
There literally is no secret behind losing fat besides putting in the hard work. If you’re lazy and looking for quick fix, then this article is not for you.

If you want to do an 8 week diet plan or pop some fat burning pills then revert back to your old ways after you’ve gotten to your goal, then you might as well stop reading now.

So what should you do?

The first step in this process is to follow the tips from the quick recap and understand how to program your diet in a manner that works with your body at the designated caloric deficit that you have figured out.

But hey, while  you work on your diet, why not continue to tighten up those muscles underneath.

Don’t be deterred from building the muscles underneath your fat tissue while you actively continue to kick your ass in the gym..

Here are some of my favorite exercises to tighten up that midsection while you continuously work on burning excess calories week after week. When you finally lose that fat around your entire body, you will be amazed by the glorious muscles that lay beneath.

Tighten up and tone your midsection

Perform these excesses in order to build strong muscles around your midsection. Caveat, just doing these exercises alone won’t get rid of love handles. You must follow the quick recap tips in addition to see desired results.

Russian twist
Side plank
Side crunch
Chair twist
Side plank crunch
Plank up and downs
Knee drop
Check out each exercise int the video below

In addition add these exercises when you’re at the gym

  • Deadlifts
  • The battle rope Stand with your feet hip-distance apart, your knees and hips slightly bent, and your core “locked in.” Grip the ends of the rope in both hands, allowing your arms to hang straight down at the center of your torso. Lower yourself into a half squat. In a single movement, explode your body upward, extending your knees and hips as you swing your arms up over your head. Immediately return to start and continue the movement. 
And never forget to eat right. nutrition is approximately 80% of the reason why people will fail or succeed at their fitness goals. Because you don't spend most of your time in a gym, you spend most of your time working, at home, or eating.  – link to belly fat article

How to do add these exercises into your regimen

Mix and match 4-5 of these exercises at the end of every workouts. Or do them all on light days or days that you spend mostly doing cardio.
  1. Go for 30-45 seconds each rep instead of counting to a set number
  2. Perform 3-4  sets per exercise.
Once again these exercises will only help you get tone. But those tone muscles will remain hidden underneath layers of fat until you work off thus fat. There is no quick method to losing unwanted fat, besides perfecting your diet and eating habits, frequently performing resistance training & cardio, and speeding up your metabolism through frequent eating. 

Unlike areas with less fat, (such as your arms and lower legs) the adipose tissue around your belly is one of the toughest to get rid of without a plan of attack. There are no shortcuts when it comes to burning fat and keeping it off.

So don’t skip a beat. Stay determined.  Even when you find yourself feeling extremely hungry, try to eat the lowest calorie healthy snacks you can find to reduce the hunger pains and STAY ON TRACK. Once again, Happy Lifting! #theFittest

Did I miss any good tips in the article? If I did please comment below. If you found this article enlighten or helpful, please like and share.

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