And there is no such thing as "spot reducing" when it comes to fat loss, so you can't target this area alone. Love handles, the pinchable fat on both sides of your stomach that leads to a "muffin top" appearance, are especially stubborn. They do not respond as quickly to diet and exercise changes as the more dangerous visceral fat that is deep within your abdomen and leads to more of a "potbelly" appearance. If you are a woman and your waist is larger than 35 inches around or a man with a waist size greater than 40 inches, you will lose the deep belly fat first.
This is actually better for your health, as visceral fat has been linked to numerous medical issues, including high blood pressure, high cholesterol, pre-diabetes and inflammation. To lose the subcutaneous fat that forms not-so-lovable love handles or excess fat on your hips, thighs and buttocks , it's going to take even more time and effort. Read More. Interval training and Group classes: The top fitness trends for What is the best diet for losing your love handles? The one you can stick with long-term, as it's not going to be quick or easy for most people.
This is especially true for men, as this is often the last place on their body where they lose weight. In terms of specific exercise recommendations, three top trainers shared the advice they give their A-list clients. Gunnar Peterson, who trains Hollywood actors and professional athletes including the NBA's Los Angeles Lakers, advocates a comprehensive lifestyle approach that includes clean eating, adequate sleep, stress management, plenty of hydration, and sprint work mixed with steady-state cardio on alternate days to optimize fat burning.
Sprint work, also known as high-intensity interval training, involves alternating periods of maximum effort with periods of recovery not be confused with rest. The duration of sprints can increase and recovery periods can decrease as your fitness levels improve. What sets apart the 'Biggest Losers' who keep off the weight. One exercise Peterson does not recommend for reducing love handles is side bends with heavy weights.
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This type of exercise can actually exacerbate the appearance of love handles by increasing the size of the underlying external oblique muscles. Instead, he recommends working all of the abdominal muscles, not just the obliques, in multiple planes of motion. Exercises that reach those areas include wood chops , medicine ball rotations , medicine ball slams at a variety of angles and banded overhead extensions side to side and back to front.
Ami Jampolis, a top San Francisco Bay Area trainer and, full disclosure, my sister , recommends high-intensity circuit training several times a week to build or maintain calorie-burning muscle, along with several days of steady-state cardiovascular training. High-intensity circuit training involves alternating strength training exercises such as a pushup and short bouts of cardiovascular exercises such as jumping jacks , with minimal rest in between.
This type of training is gaining popularity for its fast pace and time efficiency and can be done at home or at a gym that specializes in this type of training. For homing in on the oblique muscles, Jampolis agrees with Peterson about avoiding side bends with weights. Instead, she suggests two very simple yet effective exercises that don't seem to have the bulking effect on the oblique abdominal muscles: side planks and bicycles.
How to Get Rid of Love Handles Faster, According to a Personal Trainer
Both can be done anywhere and don't require any equipment. E-Commerce Guide by CNN Underscored: Integrate at-home interval training into your workout routine with these beginner-friendly products. Celebrity trainer and nutritionist Harley Pasternak takes an even simpler approach to losing your love handles.
In addition to cleaning up their diets, he gives all his clients fitness trackers to ensure that they meet his required 12, steps per day and seven hours of sleep per night. He finds that higher-intensity training can often increase appetite, making it harder to stick to a diet, so he prefers simply walking, along with regular strength training that includes working each major body part at least once per week.
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Although their approaches may vary, professionals agree with the popular saying "abs are made in the kitchen, not the gym. How to do a side plank: Lying on your side, lift your body onto your forearm, keeping hips, feet and shoulders stacked over one another. Aim to hold this position for as long as possible, increasing the time as you get stronger. Make sure not to collapse into your upper back. If your balance is a little off, you can place one foot in front of the other for more stability.
Switch sides and repeat three times. As you advance, you can drop your hips to the floor and then bring them back up to the side plank position 15 to 20 times and repeat three sets per side. How to do bicycles: Lie on your back with both knees bent at a degree angle and place your hands behind your head. Fully extend one leg out about 6 inches above the ground, bringing your opposite elbow to the opposite knee. The number one item if you will notice is food intake. As with any fitness and health goal - nutrition and exercise are always the main ingredients to success.
How to Get Rid of Love Handles, According to a Personal Trainer
Neither can be missing or you will not have the energy to exercise or you will be part of the yo-yo diet crowd, buying a new diet book every year. Here is how I would break it down to get rid of those "love handles":. The most important factor in acquiring washboard abs is eating a healthy diet. Here is a list of recommended healthy ways to help you lose a few inches:.
Diets like the Atkins and other high protein diets may help at first if you are over 50 lbs. I do not like to endorse certain diet plans because if you eat healthy, drink plenty of water and exercise, the fat will come off too AND you will be healthier and not lose lean muscle than just dieting alone. The stored fat around your mid-section for men is typically the last to leave your body even after months or years of an exercise plan.
It is difficult to lose those last few pounds. Whether you are a man or woman, you should do minutes of activities like walking, running, biking, or swimming daily times per week, but also mix in times a week of basic calisthenics like pushups, bench dips, squats and lunges. It takes a few weeks before you start to see the physical benefits or your diet and exercise program.
You will see almost immediate results in your energy level, overall mental alertness when exercising daily. The sample routine below will help you better organize exercise into your week:. The workout above is just a basic guide to getting started with a calisthenics or resistance training plan or adding cardio to your workout. Below are some abdominal exercises taken from every eBook sold on the Military.
Sample exercises to help build muscles of the core stomach and lower back are the following:. Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. Do not do if you have previous lower back injury - place feet on the floor.
Check out " Achieve Washboard Abs " for more information. In the same position 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 previous lower back injury. Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee. Same as above just switch sides.
Cross your right leg over your leg.
Flex your stomach and twist to bring your left elbow to your right knee. This exercise will help you build your abs, back and hips to help with long ocean swims and balance out the hip flexors exercises. Twist to both sides keeping your shoulders on the floor and stay in the bent knee position when rotating left and right.
Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle. We can put you in touch with recruiters from the different military branches. Learn about the benefits of serving your country, paying for school, military career paths, and more: sign up now and hear from a recruiter near you.