What Love Handles Really Are:
Name Love handles commonly refers to the
body fat that is around the waistline. Many people get frustrated when
they try to lose obliques fat and it swells over their waistband.
If you really want to get rid of love handles
for health diseases, such as reducing the risk of heart problems, or any other
reason like you to feel more confident in your body, you definitely can do this
but not by only doing side planks and crunches, like many people believe.
Just like any fat-loss goal if you wondering how to get rid of love handle, you need to focus on the given 3 steps:
- Healthy Diet (for energy and to burn fat)
- Cardio and resistance training (HIIT)
- Abdominal targeted exercises (to help firm the muscles)
“Keep in mind that you can’t target fat
loss. Body fat will be used as energy for workouts
and then reduced after resistance
training
(HIIT), eating healthy foods, and performing cardio.”
Like any other healthy fitness goal, good nutrition and exercise are always the main
ingredients to success. If you miss anything then you will not have enough energy to exercise or
you will be buying a new diet book. So, stay
with me because I am going to tell you how to get rid of love handles:
1. Healthy Diet
The most important factor in achieving flat abs is eating a healthy diet. Here is a list of healthy recommendations to help you lose a few inches:
- Drink at least 3 liters of water each day (also best for a normal person)
- A bowl full of vegetables and fruits per day
- Limit junk foods and cheese (I know I know it is hard but not impossible)
- Limit the processed sugar intake (Like cookies, sodas, and candy)
- Stop eating red meat; only go for lean meats (1-2 times weekly)
2. Cardio Exercises
If you want to get rid of love handles then increase your metabolism so you can lose weight more effectively, and this is all connected with a consistent
cardio/resistance training program. For men, after months or years of exercise, the stored fat around the midsection is typically the last to
leave the body. The stored fat in the women’s hips, buttocks, and
thigh area are typically the last to leave the body.
So, listen up whether you are a man or a woman, do any activity for 20-45 minutes like walking (daily recommendation 10,000 steps), running, swimming, and cycling 4-5 times each week. Add basic exercises like push-ups, crunches, squats, bench dips, lunges, and plank (at least 30 sec) 2-3 times a week. The change will not come by night; it takes a few weeks (normally 3 weeks) before you start to
see the physical benefits of your exercise program and diet. If you exercise daily, it will give you immediate results in
your energy level and overall mental alertness.
The below beginner routine will help you get better:
Upper-Body Day - Monday and Thursday Workout
- Warmup 5 minutes (stretch would be good)
Repeat 3 times
- Push-ups 10-20 reps
- Regular crunches 20 reps
- Bench dips 10-20 reps
- Reverse crunches 20 reps
- Pullups: max reps
- Hanging knee up – as much as you can
- Cobra
stretch/lower back –
30 sec or 20 reps
Note: Also add these exercises to your daily
routine:
·
Right elbow to left knee (knee touch)
Lie down and raise your right leg over your left leg. Inhale when flexing your belly and twist yourself to bring your right elbow to your knee leg.
·
Left elbow to right knee (knee touch)
Do this same as above, just
switch sides. Lie down
and raise your left leg over your right leg. Flex belly and twist yourself to bring left elbow to your knee leg.
·
Advanced crunch (Legs raises)
Lie on the floor with your feet
straight in the air. Keep legs straight up in the air. Cross
your hands over your chest like you do in simple crunches and bring elbows to your knees by
flexing belly.
20-30 minutes of cardio: it is up to you that Run, swim, bike, walk, etc as you like.
Love Handles & Legs Day - Tuesday and Friday Workout
Repeat 3 times
- Walk, cycle, or jogging for 5 minutes
- Stretch legs – 30 sec
- Squats 20 reps
- Lunges 10 reps each
leg
- Left crunches 25 reps
- Right crunches 25 reps
- Hip rollers 10 reps each
side
- Cobra
stretch/lower back–
30 sec or 20 reps
Note: Also add these exercises to your daily routine:
· Hanging Leg Raises
Do this exercise reps 10 or as much as you can.
Bring
your legs as high as you can as
shown in this video.
· Hip rollers
This exercise will help
you build your abs, back, and hips to help balance out the hip
flexor exercises. Twist to both sides for this exercise, keep your shoulders
on the floor and stay in the bent knee position when rotating left and right.
Wednesday Workout: Cardio Day
- Cycling, walking, or a combination of these for 45-60 minutes would be good for weight loss and staying healthy.
The workout above is a basic guide to getting started with resistance training (HIIT)
or getting started with a cardio workout.
Reverse crunch
As the regular crunch, lift your knees and butt
toward your elbows. Leave your head and upper body flat on the ground. Only
move your legs and butt. (Do not do if you have a previous lower-back injury.)
*Note: When workout your abs, you also
should work on your lower back to build
balance in your torso.
Lower-back Exercise: Swimmers Style
Lie down on your belly and lift your legs (feet and knees) a few inches off the floor by
flutter-kicking repeatedly as if you were swimming freestyle.
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