How to lose love handles

No one loves their love handles. In fact, the sides of the torso and lower stomach are some of the zones most often cited as problem areas among both men and women. Nevertheless, despite many of us working hard to get rid of our love handles, these fat deposits can be quite stubborn. Ab workouts alone won’t help because love handles are caused by excess fat that sits over the muscle.

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So then, how do you target love handles? To target your love handles you have to eat clean, build lean muscle, and burn fat. A flat stomach starts in the kitchen. If you eat the right portion sizes of filling and nutritious food, you’ll turn your body into a fat-burning machine. Our plan to get rid of love handles recommends 3 meals (breakfast, lunch, and dinner) and two snacks in between. The trick is to watch your portion sizes so you know exactly how much you’re eating.

Additionally, we recommend weight training 4-5 times per week. Building muscle can actually help you lean down. Muscle burns more calories per pound of body weight. This means that when you increase the amount of muscle in your body, you increase the number of calories you burn, even while at rest. You can lose fat without breaking a sweat!

Last but not least, the final component of our love handle plan is high-intensity interval training, or HIIT. HIIT is a training style that alternates burst of high-intensity exercise with short recovery periods. HIIT has been shown to be one of the most effective training styles for burning calories and decreasing body fat.

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So if you’re ready to tackle those love handles, follow the guidelines below and watch your middle shrink!

The Plan:

1. Eat 3 small meals and 2 clean snacks per day.2. Measure your portions before you sit down to eat.3. Weight train for 30 minutes, 4 to 5 times per week.4. Complete the workout below 3 times per week. You can do this workout on the same day that you weight train. Find the schedule that works for you!

5. Rest 1 or 2 days per week. This means staying home from the gym or limiting yourself to nice stretching or calming yoga.

6 EXERCISES TO GET RID OF LOVE HANDLES

PFEIFER TWIST HOLD (00:31 mark)

–Lie on your back with your legs straight and place your hands beneath your glutes, palms down.

–Lift your head a few inches off the floor, press your lower back to the floor, and keep them that way for the entire set.

–Flex your feet toward your shins. Lift your right leg about six inches off the floor, and raise your left leg as high as you can.

–Hold for a three count, and then switch leg positions.

–Continue alternating. Do six reps per side (12 total), and then grab your knees and pull them towards your chest. Hold for a count of five.

For more moves like this one, check out: Body Beast: ABS

BEAR CRUNCH (2:00 mark)

–Assume a low plank position with your weight on your forearms and your body straight from head to heels. This is the starting position.

–Lift your left leg, and touch your left knee to your left elbow. Hold for a count of two.

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–Return to the starting position, and then repeat with your right leg.

–Continue alternating. Do six reps per side (12 total), and then place your knees on the floor and sit back toward your heels, extending your arms and pressing your chest into your thighs. Hold for a count of five.

DRAW BRIDGE (3:21 mark)

 –Lie on your back with your legs straight and place your hands beneath your glutes, palms down.

–Lift your head a few inches off the floor, press your lower back to the floor, and keep them that way for the entire set.

–Lift both legs as high as possible without bending your knees. Hold for a count of three.

–Lower your legs until they are about six inches from the floor, or as low as you can manage without arching your back. Hold for a count of three.

–Do 12 reps, and then grab your knees and pull them towards your chest. Hold for a count of five.

BANANA ROLL (5:54 mark)

–Lie on your right side with your legs straight and your arms extended over your head.

–Lift your feet, legs, and shoulders a few inches off the floor to form a “banana” curve.

–Hold for a count of two, and then roll backwards slowly to end up in a banana position facing the other direction.

–Continue rolling back and forth. Do 12 reps.

For more moves like this one, check out 21 DAY FIX: 10 MINUTE FIX FOR ABS

SUPERMAN CRUNCH (7:57 mark)

–Lie facedown with your arms extended over your head (hands open, thumbs up) and your legs straight with your feet about a foot apart. This is the starting position.

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–Lift your arms, legs, head, and chest off the floor (don’t crane your neck—keep your nose pointed down). Hold for a count of three.

–Return to the starting position. Do 12 reps.

SIDE PLANK CRUNCH (10:02 mark)

–Lie on your right side and prop yourself up up on your elbow, raising your hips so that your body is straight from head to heels.

–Extend your left arm straight over your head, and lift your left foot a few inches. This is the starting position.

–Crunch your abs and bring your left elbow and knee together. Hold for a count of two.

–Return to the starting position. Do 12 reps, switch sides, and repeat.

For more moves like this, check out: CIZE 8-COUNT ABS

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