Russian Twists With Dumbbell
Russian twists with dumbbell are one of the top exercises for love handle. The main targeted muscles of this exercise include obliques, abdominals, back, hips, core, and lats. Here are the steps to do this exercise.
- Lie down on the floor on your back with bent knees.
- Hold a dumbbell with both hands near your core and lift your upper body towards your stomach.
- Simultaneously, lift your feet above the ground to form a V shape with your upper body and thighs.
- Now twist your torso towards right side and keep the dumbbell on the floor on your waists right side.
- Repeat the same steps on both sides for 15-20 times per set.
Mountain Climbers is not only one of the most-effective workouts to get rid of love handle but also a full-body exercise. The main targeted areas of this exercise include obliques, abs, chest, hips, quadriceps, hamstrings, chest, biceps, shoulders, and triceps. Here are the steps to do this exercise correctly.
- Get down on the floor in the extended arms plank position i.e. straight body on extended arms and toes.
- Then you need to drag your right knee towards your chest. Now while returning the right leg to the initial position, do the same with your left knee.
- Make sure to keep your head, neck, back, and thighs in same line while doing so.
- Repeat these steps with both legs 20-30 times per set.
Hanging Knee Lifts
- Grab a pull-up bar firmly with both your hands above your head.
- Repeat these steps for 15-30 times per set.
Battle Rope Waves
Calories In Vs Calories Out
The thing to remember when it comes to weight loss is that it is important to create a calorie deficit, or for the client to consume fewer calories than their body uses. This forces it to dip into its excess fat stores.
To do this, determine their resting metabolic rate so you know how many calories they need simply to survive. Then consider their activity level, giving you a better idea of how many calories they burn daily based on how much exercise they get.
How To Get Rid Of Love Handles
This article was co-authored by Steve Bergeron. Steve Bergeron is a Personal Trainer, Strength Coach, and the Co-Owner of AMP Fitness in Boston, Massachusetts. With over a decade of experience, Steve specializes in educating, guiding, and empowering his clients to develop healthy habits and reach their individual fitness goals. He holds a BS in Exercise Physiology and is an NSCA Certified Strength and Conditioning Coach , ASCM Health and Fitness Specialist , Strong First Kettlebell Coach , and Certified Functional Movement Screen Specialist . AMP Fitness mission is to create a community that is inclusive and gives people the tools and support they need to succeed.There are 16 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 12 testimonials and 100% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 1,010,907 times.
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Your Goals Are All Aesthetic
Studies show that when goals are aesthetic-based, rather than health or strength related, they’re more difficult to stick with long term. “There’s nothing wrong with wanting to slim down, burn those love handles, or build a little bit of muscle and definition. But I find that when you focus your energy on non-appearance-based goals, you’ll enjoy your workouts more and feel better about your body all around!” says Fried. “Want to do a pull-up? Run a 5k? Great! Set your mind on those athletic-based goals and the aesthetics will follow.”
My Personal Belly Fat Loss Routine
Before we wrap up, I want to share with you a simple do this to lose belly fat faster routine that has served me and thousands of people Ive worked with well.
It starts with a 25% calorie deficit and a high-protein diet, and 4 to 5 hours of heavy weightlifting and 1.5 to 2 hours of HIIT cardio per week.
This is the engine that drives all the fat loss. Remember that no amount of supplementation will matter if you dont get your diet and training right.
Once you do, though, supplementation can help. And heres how my routine breaks down:
Before Weightlifting :
About 10 minutes before my fasted weightlifting session, which I do first thing in the morning , I take the following:
My weightlifting session lasts about 45 to 60 minutes and afterward I eat my first meal of the week, which contains about 40 grams of protein and 100 grams of carbohydrate.
I eat a light lunch of a salad with chicken so I can be back in a fasted state by 5:30 PM, which is when I do my fasted cardio.
If I were to eat a larger meal containing a fair amount of carbohydrate, however, theres a chance that my insulin levels would still be elevated come cardio time. Thus, I play it safe and keep the meal small.
I dont take any fat loss supplements at lunch.
Around 5:30 PM, Before Cardio
About 10 minutes before doing my fasted cardio, I take the following:
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Russian Twist: 12 Full Rotations
How To Lose Love Handles
wikiHow is a wiki, similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 9 people, some anonymous, worked to edit and improve it over time.There are 15 references cited in this article, which can be found at the bottom of the page. This article has been viewed 90,416 times.Learn more…
Women are genetically predisposed to storing excess fat in their hips, thighs and buttocks. If you find you have “love handles,” fatty deposits on your hips and obliques, then reducing overall body fat is the best way to get rid of them. Exercising and eating right will help women lose love handles.
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Exercises To Lose Love Handles
Laying flat on your back with your hands by your ears, elevate your legs to a 90-degree angle, says personal fitness trainer Kyla Gagnon based in Victoria, B.C. Next, bring your left knee towards your chest and twist your right elbow to meet it. Repeat this on the other side. Also, as you bring one leg in, stretch the other one straight out.
Begin in a seated position with bended knees and flat feet. Lean back slightly with a strong straight back and get into a comfortable position, contracting your ab muscles. Stretch your arms out in front of you and twist the torso from side to side. For more intensity, tap the floor to the right of your hip and then the left side.
To further increase difficulty, lift your feet off the floor or use a weighted medicine ball in your hands.
Plank Knee Drive:
In either the low or high plank, bring your right knee out and try to touch your right elbow. Gagnon suggests doing 10 to 15 reps per leg to start and always remember to bring your body back into the original plank position before the “drive.”
Side Plank Hip Dips:
Another variation of the plank exercise, start in a side plank position with your elbows touching the ground. Drop your hips to touch the floor as you inhale and exhale while bringing them back up. Gagnon suggest 10 to 15 times per side.
Stability Ball Plank:
High Plank From The Hands:
Low Plank From Elbows:
Love Handles Shredder Workout Love Handles Workout From Trending And Headline News Category
So what i like to do is give this tip. Muscle on your chest and back can essentially hide excess fat in your love handle area. 1) print the love handle workout below and do the workout. How to lose love handles fast in 1 week? 2) cut down on emotional stress. Here are the steps to do a deadlift correctly.
Exercise To Lose Love Handles Man ExerciseWalls, This exercise targets your obliques, core, glutes, abs, back, quadriceps, hamstrings, and arms. Exercises for love handles should include plenty of core exercise. In fact, when it comes to the sections of fat on the sides and front of your belly, theres no love lost.love handles are zones of. Fat loss 101 for men Here.
Pin on Fitness, The only problem with intense exercise is to make sure you dont push yourself too hard that you end up hurting yourself. You need to exercise for around 30 minutes at least 5 times per week in order to lose belly fat and love handles. Diets and exercises are very simple. Getting your nutrition right is the first step to.
Lose Love Handles MRT HIIT Interval training fat, Its important to focus on exercises that will help tone your stomach muscles, such as crunches, squats, and other abs work. This is an effective way to help reduce love handles and belly fat. Whole grains are naturally high. The term love handles is a bit of a misnomer. 3) get enough sleep as lack of sleep increases cortisol levels.
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Cardiovascular Exercise To Address Belly Fat
Exercise is the fastest way you can lose visceral fat in your belly and love handles. Rush University Medical Centers says that a physically active lifestyle is as close as you can come to a magical solution. For the most noticeable reduction in fat, specifically belly fat, commit to at least 250 minutes of moderate-intensity exercise per week, according to the American College of Sports Medicine. A brisk walk, swimming laps, hiking and gym cardio fit this category.
Once you feel comfortable with this amount of weekly exercise, consider making two or three of the sessions high-intensity and increasing their duration. A 2013 study in the International Journal of Cardiology found that 15 to 20 hours of exercise per week, much of it performed at a high intensity, expedited the loss of visceral fat over less intense and shorter durations of exercise. This level of exercise isn’t appropriate for everyone, though, so check with your doctor before increasing your intensity and duration to such levels.
What Is The Best Exercise To Get Rid Of Love Handles
Diet plus exercise works best to reduce love handles. It is possible to tighten the core muscles in the lower abdomen, and when combined with diet, the mid-section can appear more toned.
To lose your love handles, you need to lose fat all over the body. The best exercise regimen for fat loss includes both aerobic and strength exercises . High-intensity interval training , also called high-intensity intermittent exercise , is a type of cardiovascular exercise that alternates between short bouts of high-intensity and low-intensity exercise. HIIT usually alternates between slower to moderate-intensity and high-intensity movements. The Obesity Reviews Journal reviewed 13 different studies on overweight adults and found that HIIT reduced weight and waist circumference.
Specific exercises that can help tone and tighten the mid-section include:
- Abdominal scissors
- Lay on your back with hands at your sides or under your glutes for back support
- Extend legs straight, then cross the legs over each other, alternating the leg that crosses on top or alternate legs going straight up and down
- Dont let the legs drop to the floor
- Make sure your core is engaged and your lower back is pressed onto the floor
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The 9 Best Exercises To Get Rid Of Love Handles
Love handles are a particularly difficult area of fat to reduce or get rid of. They are stubborn and are often easier to lose with weight loss. It is not as simple as using abdominal exercises. They sit on and around the oblique section of the abdominal area. Thus, a combination of fat loss and exercising the right areas in the correct ways will help to get rid of love handles.
Today, we will cover all of the best exercises that will help you lose love handles:
Fat Loss Strategy #: Consume Less Energy Than You Expendand Track Your Data
While this may seem simple and obvious, it is more complicated than it seems. Many of my clients have a lot of difficulties understanding how many calories they need per day versus how many calories they are consuming. This is most often caused by a misunderstanding of portion sizes and failing to account for small bites of food taken throughout the day. Food scales, food log apps, measuring cups, and measuring spoons can help determine how many calories are being consumed and its effect on body weight as can calorie counting apps.
Measuring your food intake accurately for a week and monitoring body weight several times during this period can give you an idea of how many calories are needed to maintain weight. Simply visually estimating food consumed may not be adequate and may result in a miscalculation of energy consumed. Aim for a deficit between 300 and 500 kcal/day for fat loss that spares muscle tissue. .
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Your Diet And Exercise Plan Isn’t Sustainable
When it comes to weight loss, slow and steady wins the race. That means it’s super important to find a diet and fitness routine that’s sustainable, says Fried. “If you really want to burn fat from those stubborn, tricky areas it takes time and patience. If you can’t adhere to your fitness routine long term, chances are you’ll lose patience quickly and are more likely to give up before reaching your goals. So eat healthily, but allow yourself a cookie or burger every now and again. Work out hard, but give your body appropriate rest when needed. Find workouts and food choices that suit your goals and your life.” Better yet, find ways to make healthy living fun with the help of these fun ways to lose weight.
As A Reminder Spot Reduction Doesn’t Work
Look, no matter how many side crunches you do, you won’t get rid of love handles without a consistent calorie deficit. Losing body fat is a numbers game — a simple game of calories in, calories out. Any health professional will argue that the source and quality of your calories does matter, but in the end, a calorie deficit is a calorie deficit. And a surplus is a surplus.
If you’re in a calorie surplus or even at maintenance, you won’t lose fat on your sides or anywhere else. A surplus will make you gain more over time, and maintenance calories will keep you exactly where you’re at.
To lose body fat, try sticking to a well-rounded workout plan that includes strength-training exercises as well as cardiovascular exercise. While strict diets aren’t necessary for weight loss, losing weight does require some level of attention to your eating pattern. Knowing roughly how many calories you eat and burn each day is essential to changing your body composition.
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The Perfect Meal Plan For Weight Loss
Meal 1: 1/2 cup oats cooked with water and cinnamon 1 whole egg + 3 egg whites scrambled with spinach, peppers, onions, and coconut oil one cup coffee with almond milk.Meal 2: Kale, black cherry, whey protein, and almond milk smoothie one cup green tea.Meal 3: Spinach salad with tomatoes, peppers, avocado, oil and vinegar, and chicken breast 1/2 sweet potato one cup green tea.Meal 4: Apple and whey protein shake .Meal 5: Salmon with lemon and garlic asparagus large dark, leafy green salad with oil and vinegar one cup green tea.Meal 6: Scrambled egg whites .
/65 Easy Exercises Of Get Rid Of Your Love Handles
Since the fat of love handles sits on the sides of the stomach, getting rid of it could be pretty challenging. Love handles lie on top of the obliques and require an altogether different set of exercises to shed. Being at home and spending most of the time sitting and working might lead to more fat deposition on them. In order to melt your love handles and get a sculpted waistline, there are some exercises which can be easily done, while you are at home.
You Love Processed Starches
“Love handles typically form when a person has excess stomach fat. For a lot of us, this is usually a result of eating too many processed starches and grains,” says functional medicine dietitian, Miriam Jacobson, MS, RD, CDN. “These foods spike blood sugar levels and make it biologically impossible for you to burn fat. Look at the areas of your diet where you are reliant on carbohydrates and begin replacing things like white bread and pasta with healthier options. For example, you could replace the toast that you typically enjoy along with your eggs with some avocado and kale.” For more ways to dial back your intake of the starchy stuff, don’t miss these essential carb cutting hacks.