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How Do Guys Lose Belly Fat and Love Handles?

author image Jennifer Resultan
Jennifer Resultan has been a freelance writer since 2008. Some of her work can be seen on and in the "Santa Monica Daily Mirror." She began freelancing and personal training while at the University of Washington, obtaining her Bachelor of Science in biology. She is an ACE-certified personal trainer and now works as a competitive gymnastics instructor.
How Do Guys Lose Belly Fat and Love Handles?
A man is training at the gym. Photo Credit: monkeybusinessimages/iStock/Getty Images

Belly fat loss for men is an admirable goal, as this can improve appearance and overall health. However, spot reduction, or fat loss from only one area of the body, is impossible. To get rid of belly fat and love handles, you must burn more calories than you consume. This is achieved through exercise, diet and resistance training.

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Moderate Cardiovascular Training

According to the Harvard Health Publications, adults should perform 30 to 60 minutes of moderately intense aerobic training five days a week to control their weight. Aim for 60 minutes if you have lots of excess fat to shed. Jogging, elliptical training, bicycling and swimming are cardio activities that elevate heart rate and burn hundreds of calories per hour.

Resistance Training

Harvard Health Publications also recommends resistance training, in conjunction with aerobic training for increased weight loss. Work all major muscle groups, performing approximately eight to 12 repetitions per exercise. Work the shoulders, arms, pecs, abs, glutes, legs and calves to build solid muscle. This won't burn away belly fat, but it will give you a leaner appearance and increase your resting metabolic rate.

Bicycle Crunches

According to a study done by the American Council on Exercise, or ACE, bicycle crunches utilize all of your major abdominal muscles more than any other ab exercise. This all-inclusive exercise can help guys tone up their belly and love handle areas. To do a bicycle crunch, lie on the floor and clasp your hands behind your head. Slightly raise your legs a few inches off the floor and bend your knees at a 45-degree angle. Propel your legs in a bicycle motion while bringing your left elbow to right knee, then right elbow to left knee. Alternate back and forth, engaging all of your ab muscles. Do a total of 50 reps, rest for 30 to 60 seconds, and repeat for three sets.


Your diet plays an important role in the loss of midsection flab. Do not consume foods that are rife with saturated fat, sugar and additives such as those found in processed foods. Avoid candy, baked goods, alcohol and sodas while trying to lose fat. Choose nutrient-dense foods such as chicken, turkey, broccoli, carrots, apples, strawberries, low fat yogurt and whole grains on a daily basis. Also, eat six small meals a day instead of three regular meals. This stabilizes your blood glucose and suppresses your appetite.

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