Love handles and back rolls are collections of fat that often appear when you gain weight. If you are tired of seeing this fat hanging down every time you take off your shirt and look in the mirror, you can do something about it by following the right game plan. You will have to make better food choices and perform exercises to burn calories and promote a higher metabolism.
Step 1
Eliminate all the empty calorie foods from your diet and fill up on nutrient-dense foods. Fried foods, fast food, commercial baked goods and candy are all foods to avoid. Replace them with fresh fruits and vegetables, lean meats, fish, whole grains, beans and tofu.
Step 2
Perform cardiovascular exercise to increase your caloric expenditure and promote weight loss. Do any type of cardio that you like such as, spinning, biking, elliptical training, stair climbing, jumping rope or fast-paced walking. Aim for at least 45 minutes of cardio three times a week on nonconsecutive days.
Step 3
Hold dumbbells in front of your thighs to do bent-over rows. Stand with your feet shoulder-width apart and bend forward to get your back to a 45-degree angle to the floor. Let your arms hang straight down and lift the dumbbells up to stomach height. Squeeze your shoulder blades together, slowly lower the weights back down and repeat.
Step 4
Sit on the chair of a lat pulldown machine to do wide grip pulldowns. Lower the thigh pad down on top of your thighs, reach up and grab the bar with a wide grip and lean back slightly. Pull the bar down in front of your body to chest height. Let the bar go back up and repeat. Maintain a slightly backward lean throughout the exercise but make sure to keep your back straight.
Step 5
Lift your opposite arm and leg simultaneously to do arm and leg raises. Come onto all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right arm straight in front of you and lift your left leg straight behind you. Hold for a full second, lower them back to the ground and repeat with your opposite arm and leg. Continue switching back and forth with each side for a set of reps.
Step 6
Execute a set of windshield wipers. Lie on your back and lift your legs straight above you so your body is bent 90 degrees. Lower your legs down to your right side, then lift them up and lower them down to your left. Alternate back and forth in a smooth and steady fashion.
Step 7
Perform a set of side plank raises. Lie on your left side with your feet stacked on top of each other. Place your left forearm flat on the ground, perpendicular to your body and directly under your shoulder. Place your right hand on your side and lift your hips up in the air as far as you can. Lower your body down to a point right above the floor and repeat. Do a set and switch sides. Make sure you keep your hips in line with your shoulders the whole time and focus on using your oblique muscles to do the exercise.
Step 8
Lie face-up on the ground to do bicycle crunches. 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 curl your body up to a crunch position. Move your right elbow toward your left knee as you fully extend your right leg. Reverse the motion and bring your left elbow toward your right knee as you fully extend your left leg. Keep going back and forth in a cycling motion.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of your weight training exercises. Work out three times a week on the alternating days of your cardio.
Things You'll Need
- Dumbbells
- Lat pulldown machine
- Straight bar attachment
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