Love handles are fat deposits that form on the sides of your belly. Any time you have fat near your belly, you run the risk of developing visceral fat around your organs. According to an article in the Feb. 25, 2003, edition of "USA Today," this could increase a person's risk of diabetes, heart disease, stroke and some types of cancer. To lower your disease risk and lose your love handles fast, you need to be disciplined with your diet while executing a solid workout plan.
Step 1
Cut back on your portion sizes and make healthier food choices. Select fresh fruits and vegetables, lean meats, whole grains, beans and low-fat dairy as your main sources of calories. Skip the nachos and cheese, gravy fries, batter-dipped chicken and powdered doughnuts. Eat slowly, stop when you are full and consume healthy snacks in between your meals to keep your metabolism elevated.
Step 2
Perform cardiovascular exercise to burn calories and lean out your sides. Do any type of cardio that you find interesting, such as running, elliptical training, rowing, indoor cycling, jumping rope or kick boxing. Aim for 45 minutes of cardio and do it 3 days a week on nonconsecutive days.
Step 3
Execute strength training exercises to build metabolically active muscle. Do exercises like bench presses, upright rows, back extensions, triceps dips, biceps curls and squats. Aim for 10 to 12 reps, three to four sets and work out three times a week on the off days of your cardio.
Step 4
Grab a pull-up bar to do hanging oblique knee raises. Grasp the bar with a shoulder-width, overhand grip and let your legs hang straight down. Pull your knees up and toward your right shoulder. Hold for a second, lower them back down and repeat, going to your left side. Continue going back and forth for a set of reps.
Step 5
Lie on your back to do bicycle kicks. Lift your legs, bend your knees 90 degrees and level your shins to the floor. Place your hands on the sides of your head and lift your shoulders off the floor. Move your left elbow and right knee toward each other as you extend your left leg out straight. Reverse the move and bring your right elbow and left knee toward each other as you extend your right leg out. Keep going back and forth in a smooth, twisting motion.
Step 6
Execute a set of spider push-ups. Lie face-down with your hands slightly wider than shoulder-width apart and your toes hip-width apart. Push your body off the floor and lift your hips to form a straight line from your shoulders to your heels. Lower yourself toward the floor while simultaneously lifting your right foot off the floor and bringing your right knee toward your right elbow. Hold for a second, raise back up, place your foot on the floor and repeat with your left leg. Continue to alternate each push-up with each leg coming forward.
Step 7
Sit on the floor to do Russian twists with a medicine ball. Start out lying on your back with your knees bent and feet flat on the floor. Hold the ball in front of chest and lift your shoulders off the floor. Stop when your back is at a 45-degree angle. Extend the ball straight in front of your chest and rotate to your right side. Touch the ball to the floor, rotate around to your left and touch the floor again. Continue moving back and forth in a smooth motion.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of your oblique exercises. Do them three times a week after your cardio sessions.
Things You'll Need
- Pull-up bar
- Medicine ball
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