Love handles are the unwanted pockets of fat that hang down over the sides of the belt line. Reducing these areas fast takes discipline in the gym and at the kitchen table. The days of eating whatever you want have to come to an end. You also have to get your body moving and keep it moving. Include fat-burning exercises into your routine as well as exercises for your obliques--the muscles hidden by love handles.
Diet
Step 1
Choose high-nutrient foods to make up the bulk of your diet, such as beans, fruits, vegetables, whole grains, lean beef, poultry and low-fat dairy products. Eliminate all junk food.
Step 2
Increase your meal intake, but decrease your meal size. Create meals that are balanced with protein and complex carbs, and eat every two to three hours, starting first thing in the morning. This will keep your appetite under control and boost your metabolism.
Step 3
Drink water as your only source of liquid as it has no calories and it also hydrates the body. The Institute of Medicine recommends that women get about 2.7 liters a day and men get about 3.7 liters a day. This comes out to approximately 12 cups and 16 cups.
Cardio and Weight Training
Step 1
Step into the gym and do cardio to burn fat all around your waist. Do any form of cardio that you like, such as running, elliptical training, indoor cycling, rowing, stair climbing or elliptical training. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Meet these guidelines three days a week on alternating days.
Step 2
Lift weights to increase your muscle mass. Any time you pack on muscle, you raise your resting metabolic rate and burn more calories when you are at rest. Perform exercises such as chest presses, lateral raises, back rows, triceps extensions, biceps curls and squats to target all of your major muscle groups.
Step 3
Perform your weight training on three alternating days of your cardio. Do 10 to 12 reps, do three or four sets and take short rest breaks in between. Taking short rest breaks will keep your heart rate elevated.
Oblique Exercises
Step 1
Execute a set of bicycle crunches. Lie on your back with your legs lifted, knees bent and shins parallel to the floor. Place your hands on the sides of your head and raise your shoulders off the floor.
Step 2
Move your opposite elbow and knee toward each other while extending one leg out straight. Hold for a second and reverse the motion to target your other side. Alternate back and forth in a steady motion for 15 to 20 repetitions.
Step 3
Stand with your feet in a wide stance to do double arm reaches. Turn your toes out to your sides, clasp your hands and move your arms straight down in front of your body. Lower yourself down until your thighs parallel the floor and stand back up. Move your arms over your head upon rising and bend your torso laterally to your right side.
Step 4
Hold for a second, bend back to center then lower yourself to the starting position. Repeat to your left side and continue to alternate back and forth. Do 12 to 15 reps to each side.
Step 5
Lie on your left side with your legs stacked to do side shapers. Place your left forearm flat on the floor and perpendicular to your body, and place your right hand on your hip. Lift your hips off the floor until you form a straight line from your shoulders to your heels and extend your right leg in the air. Hold for a full second, lower your leg, and then lower your hips back down. Repeat for 10 to 12 reps and switch sides.
Tips and Warnings
- Perform three or four sets of your oblique exercises and do them after your weight training.
Member Comments