Love handles, also known as the spare tire, are fat deposits on the sides of the waist. Many people are plagued by the presence of love handles and search for fast and easy ways to get rid of them. As with any weight loss, the key is to burn more calories than you consume. A healthy, nutritious diet, in combination with an exercise program, is essential for weight loss and maintenance.
Reasons to Lose Love Handles
There are many reasons to want to lose love handles, such as improved self-confidence, better-fitting clothes, and health. Perhaps the most important reason is that belly fat is linked to heart disease and stroke risks for both men and women.
Cardio Exercise
Cardio exercises, or aerobic exercises, are one of the most effective ways to lose fat. It is important not to perform the exercises too intensely, because fat burning occurs at lower heart beats per minute than most people think. According to the American College of Sports Medicine, a formula to figure out the fat burning heart rate zone is 220-(Age) x (.75). The (.75) number represents intensity. The resulting number is the heart rate target to aim for when performing aerobic exercises such as walking, jogging, or cycling. Aim for a heart rate within 10 beats on either side of that resulting number.
Weight Training
All weight lifting exercises help to burn fat. Lean muscles require more energy to maintain and burn calories even at rest. An effective weight lifting program increases metabolism, and as long as the body continues to burn energy without being fed high-carb or sugary foods, fats stored in the body get burned as energy. Exercises which use the largest muscle groups, such as squats, deadlifts, leg presses and ab crunches, develop the quadriceps, hamstrings, glutes and abs. These are all exercises which will help you increase metabolism and burn fat.
Caution
If you have health concerns, or think you might, never start a new cardio or weight lifting exercise program without discussing it first with your doctor. During any exercise, if you feel faint, dizzy, or lightheaded, stop immediately and seek medical attention.
References
- Mayo Clinic - Weight Loss
- American College of Sports Medicine Resources for the Personal Trainer, 2007
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