How to Get Rid Of Love Handles Exercises

How to Get Rid Of Love Handles Exercises

In this article we will deal with one of the most debated issues “how to get rid of love handles exercises” in the fitness field!

Eliminating excess fat or get rid of love handles is difficult. It requires constancy and time. There are solutions that can work extremely and effectively! Let's see them together How to Get Rid Of Love Handles.

5 Simple Steps to Eliminate Love Handles

The abdomen, especially in men, is the site of fat accumulation. The excess of fat is also concentrated in the hips giving rise to the so-called hated love handles, a nuisance for many annoying.

As everyone knows, correct nutrition and regular physical activity become factors of success in this case too, but it is necessary to act in a targeted way to effectively reduce the waist.


1. Train Your Abs

Many think that training your abs in training sessions is often unnecessary and unnecessary for "thinning" the waist.

Often this concept is confused: performing abdominal sessions without combining exercises with weights, interval training and aerobic activities becomes of little use for the purpose of our goal.

This is why it is essential to work in synergy, combining aerobic workouts, alternating different muscle groups in order to act on 360 °.

The fat-burning activity of these activities, alternating with medium / high intensity in combination with the weights, perform actions to define and increase the lean body mass.

A type of training focused on this alternation (aerobic-anaerobic-pessimistic) inserted in everyday life keep abdominal fat at the minimum levels.

This is why, carrying out only cardio activity workouts (treadmills, elliptical trainer...) does not give the desired results and often leads us to abandon our goals!

The association of aerobic exercises with others aimed at muscle hypertrophy is the best way to increase metabolism and burn more calories throughout the day.

At this point, it is necessary to specify that, to arrive prepared for the summer, it is necessary to work hard at least 6 months before, also on the basis of the extent of the problem.

2. Drinking

This is a truly fundamental stage. Many people, during the course of the day, drink half a liter of water, if they drink it. It is very wrong. It is necessary to drink at least 2 or 3 liters. Why we lose liquids continuously, because the waste accumulates in our body and it is necessary to clean it, because the water dissolves the salts and deflates the body by expelling excess liquids with urine.

Note that it means natural water, at most slimming and slimming teas, centrifuged fruit and vegetables to supplement salts and vitamins if you do a lot of sport, but absolutely forbidden: alcohol, carbonated and sugary drinks.

3. Aerobic Physical Activity

In order to define the waist it is necessary to practice aerobic activity at least 3 times a week. The key word is constancy. 30/45 minute sessions are sufficient.

The type of activity is not important, the important thing is to move!

Running, swimming, walking on the treadmill are effective.

The important thing is not to go below 140 bpm (beats per minute), in order not to lose the fat-burning effect of the activity.

If you are not very trained, you can prepare your breath gradually, from 15 minutes increasing the duration of the sessions from time to time.

I always recommend to include at least a couple of circuit workouts of maximum 45 minutes each in your fitness routine; in fact, this type of training works in synergy with the weights and minimum recovery, in order to keep the heart rate high and make your body an authentic fat burning machine!

Also, try to change the intensity of your cardio activity often, if for example you usually run on the treadmill for 50 minutes, or use the rowing machine, try alternating peaks of maximum speed with moments of recovery, in order to stimulate your body to burn more without creating a stall given by the monotony of intensity.

4. Balanced Diet

Fortunately, you don't have to go hungry or make big sacrifices to get rid of excess fat and love handles that would only slow your metabolism. The choice of healthy low-fat foods is essential to limit the accumulation of fat. So avoid highly seasoned, fatty, fried and sweet foods. Sausages, butter, cheeses, etc. They would only increase your fat stores.

Forget about saturated fats, learn to read labels!

Limit as much pizza, baked goods and focaccia as possible; therefore favor slow-absorbing wholegrain products such as cereals and rice.

Do not completely eliminate carbohydrates from your diet, no macronutrient must be missing in your body for it to function optimally.

Replace fatty meats with lean meats. Protein consumption is essential when you train. Choose chicken, fish, turkey and lean cuts of red meat.

5. Targeted Exercises

In combination with what has been said, you can perform some targeted exercises for the abdomen and waist.There are various types of exercises aimed at the various abdominal bands. It is essential to perform for each session: oblique, lower and upper abdominals. In addition to these, various torsions for the bust, twist and front lunges can be made.

Vary your training about “how to get rid of love handles exercises” often so that you can work on always different areas with a harmonious result.

You can perform a stretching exercise that serves to stretch the hips and attack the fat that accumulates on the waist: standing, legs together and arms stretched upwards, flexing the torso left and then right. Perform slow movements, the gaze must remain frontal and the arms must remain stretched.

Or again, with the use of a mat, sitting on the heels resting your hands on the ground, rotate your torso to the right and left. The rotation of the torso must be complete by also rotating the head.

Excellent exercises such as bicycle crunches and all variations of the plank.

Conclusion

It is necessary to remember that, whatever goal you have set, you need constancy, commitment and hard work.

Like any challenge in life, it must be cultivated and never abandoned. Once you reach your goals, remember to keep a lifestyle based on healthy choices, based on proper nutrition and lots of sport.

You will be rewarded with such great satisfaction, that you can no longer go back, making your routine a healthy physical and mental habit!