Love handles (aka spare tire) are one of the most unsightly pockets of fat on someones body. Unfortunately for those who have them, they are also one of the most difficult to lose. In this article, I will share with you my foolproof approach to melting them off your waist permanently.
"Love handles"...what a "lovely" term, right? Then why is it that love handles actually aren't lovely at all? Even a downright embarrassment?
Within the many years of being a fitness trainer I have had hundreds of people contact me with the same question-"how can I get rid of my love handles?" Unfortunately for most of these people coming to me has been their last resort to ridding themselves of their love handles once and for all when traditional methods have failed them.
The typical recommendation to lose love handles is simple: eat less, do more cardio and perform high repetitions of oblique exercises, which include various side-bending and rotational movements.
This protocol may seem like a logical program to follow, but unfortunately it yields little or (in most cases) no results. Lets investigate why this expert approved approach is so startlingly ineffective.
The protocol listed above is basically just a typical weight loss regimen. Eating less and doing more cardio will lead to weight loss, but will not necessarily lead to fat loss. You see, most weight loss protocols cause you to lose a fair amount of lean muscle and water, and just a small amount of actual body fat.
Additionally, working the sides of your waist directly will not burn the fat that lies on top of the muscle. The human body simply doesnt work that way! And even worse, many of these ill-advised abdominal exercises actually cause the oblique muscles to build up. This leads to an even wider waist, which is the exact opposite effect that we are looking for.
What we need to do is create a program that builds and mantains lean muscle mass while stimulating metabolism. Believe me, I realize how stubborn love handle fat can be but not to worry--after many years of trial and error I have created a multi faceted approach to rid yourself of stubborn love handles forever!
1) Perform intense sprint training- Sprinting is the best cardio activity to burn body fat, ignite your metabolism and simultaneously work your waist.
2) Perform properly designed resistance training regimens: Resistance training is crucial in the battle against unwanted body fat. When using resistance training, ensure that you are not overdoing it with high reps exclusively. Many well known fat loss experts believe that the high rep approach is best but this can be the "kiss of death" for those of you who desire long-term fat loss.
When you are using only high reps you can actually lose LEAN muscle during the fat loss process; when this happens there is a negative effect on your metabolism slowing down your fat loss.
A resistance training program is crucial to fat loss, but it must be designed very shrewdly. A specific balance between higher rep exercises and lower rep exercises must be utilized if optimal results are to be seen.
3) Varying calories: Creating a caloric deficit, or cutting calories, is critical when your goal is to burn body fat. Doing this will slow your metabolism down over time, but unfortunately that is a unavoidable under such circumstances.
To prevent this negative effect, you must not stay in a caloric deficit for longer than 5 consecutive days. So I suggest that you decrease your calories for 3-5 days and then eat up for one or two days to replenish your glycogen stores and give your metabolic rate a much needed boost.
Each aspect of this program is designed to keep your metabolism boosted. Bottom line and an important thing to remember is that when your metabolism is up, you're burning fat!
So forget side bends, and forget long cardio workouts! You have just learned the key to getting rid of your love handles forever! Now get to work!
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