The term "love handles" is a misnomer. Nobody loves them, so it is time to get rid of them. You can lose your love handles by eating a healthy diet and engaging in a consistent cardio and strength-training program. Commit to an eight-week program; committing to a specific time period helps you stick with the program, which means you will see results. During your eight-week commitment, schedule cardio and strength-training workouts three times per week. After eight weeks, you may feel so good you'll want to continue.
Eat a Healthy Diet
Step 1
Eat mostly vegetables, fruits, legumes, nuts and whole grains.
Step 2
Drink natural fruit juices, water and tea. Cut out all sodas, including diet sodas. Limit caffeine and alcoholic beverages.
Step 3
Drink eight to 12 8-oz. glasses of water each day.
Step 4
Eliminate processed foods, foods that contain refined sugars, and foods that contain preservatives, artificial colors and flavors.
Cardio Program
Step 1
Calculate your target heart rate, or THR, to determine your fat burning zone. Use the target heart rate formula: THR = MHR x 0.65. Calculate your maximum heart rate, or MHR, using the number specific to your gender: MHR = 220 -- male age; or MHR = 224 -- female age.
Step 2
Choose your favorite cardio workout. Chose running, fast-walking, biking, treadmill, elliptical, rowing machine, stationary bike or another exercise that raises your heart rate.
Step 3
Exercise for 20 minutes at your THR during your first week of cardio training. Add five minutes to your cardio sessions each week until you have reached 45 minutes during each session. Continue exercising at 45 minutes per session for the remainder of your eight-week commitment.
Lateral Bend Strength-Training Exercise
Step 1
Stand straight. Hold a dumbbell in your right hand alongside your torso. Keep your right arm straight throughout the exercise. Place your left hand on your left waist so you can feel the oblique muscle on the side of your waist contracting as you do the exercise.
Step 2
Bend from your waist toward the right as you lower the dumbbell toward the floor. Bend your torso laterally, not toward the front or back. Stop when you have reached the limit of your range of motion. Pause.
Step 3
Raise your torso back to a neutral standing position. Pause for one count. Repeat this exercise 10 to 15 times per set.
Step 4
Repeat steps one though three, strengthening your left oblique.
Spinal Twists Strength-Training Exercise
Step 1
Sit with your back straight and your knees pulled in toward your torso with your heels on the floor. Hold a medicine ball or other 3- to 5-lb. weighted object in front of your chest.
Step 2
Twist your torso toward the right side of the room, keeping the medicine ball held in toward your chest. Pause
Step 3
Twist your torso toward the left side of the room, keeping the medicine ball held in toward your chest. Pause
Step 4
Twist your torso back toward the right side of the room. Repeat this exercise 10 to 15 times on each side in each set.
Mountain Climbers Strength-Training and Cardio Exercise
Step 1
Start in a hands and knees position on the floor. Turn your toes so you are on the balls of your feet. Move your right foot between your hands as you lift your left knee off the floor, straightening your left leg. Pull your belly into your spine. Keep your hands pressed to the floor throughout the exercise.
Step 2
Push off both feet and simultaneously switch the positions of your feet, landing with your left foot positioned between your hands and your right foot back.
Step 3
Push off both feet and switch the positions of your feet back to the original position.
Step 4
Do this exercise 10 to 20 times in each set.
Things You'll Need
- Medicine ball or other weighted object
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