If you want to be able to lose your love handles fast then you’re going to have to make some serious sacrifices. The reason for this is because they are extremely stubborn and hard to get rid of. They are like the silent assassin of stubborn body parts often creeping up on you until it’s too late. Years go by until you finally notice that you have this spare tire around your middle that you can’t shake off. So if you want to lose them fast, you’re going to have to take drastic measures.
By this I mean you’re going to have to seriously tighten up your diet and exercise in a specific way. No more just going for walks on the treadmill barely working up a sweat. That won’t make a dent in your love handle problem and you’ll only be wasting your time. So the first part that we need to work on is your love handle diet
For your love handles diet, you are going to first need to throw out all of the junk food that you have currently in your house. And by all your junk food, I mean all types of cookies, cakes, crackers, pretzels, ice cream, candy, and anything of this nature. Also you are not allowed to have any sort of breads or pasta, which includes cereals, etc…
The reason for this is because the larger your love handles are, the more insulin resistant you become. This just means that your body does not handle carbohydrates too well and therefore you stand more of a chance of your body storing any carbs you eat as body fat, specifically storing them in your love handles.
So once you have thrown out all the bad sources of carbohydrates and everything that can potentially delay your progress, now you need to focus on only the foods that are going to let you be able to lose your love handles fast. First you need to increase your intake of protein. Protein is one of the most important nutrients in your diet for many reasons.
One of them being you’ll need the extra protein for growth and repair from working out, but also because protein is 30% more thermogenic than carbs or fats. The thermic effect of protein is quite high and is hard for your body to break down. What this means is that your body has to burn up more calories just to break down protein into simpler forms as compared to carbohydrates or fats. And because of this, it’s much harder for your body to store protein as body fat.
Now when it comes to your carbohydrate intake, a good general rule to go by is to consume no more than 100 grams of carbohydrates a day on the days that you lift weights. This is because your body needs those carbohydrates to get through the workouts and to refuel your muscle glycogen stores. On days that you don’t train with weights, then you’ll want to lower your carbohydrates around 50 grams or so. I personally wouldn’t even eat any extra carbs and just focus on getting plenty of veggies and lean sources of protein.
So let’s just have quick diet recap. Throw out all of the refined and processed carbohydrate ridden junk food in your house and focus on eating quality protein in every meal, plenty of fresh vegetables, good fats and limit your carbs to 100 grams a day on training days and 50 grams or less on days that you don’t train with weights.
Now in terms of the best exercises for love handles, you should not be focusing on those spot reducing techniques and abdominal exercises like everyone else says that you need to focus on. I’m sorry but you can’t pull a Houdini out of a hat and magically make your love handles shrink away. What you should really focus on is weight training, circuit training, and interval training. The best thing is that you can combine all three of these things to get the best results possible in the shortest amount of time.
By really focusing on different forms of interval training, especially with weights, you can greatly enhance the afterburn effect inside of your body. The afterburn effect is just another way of talking about your body’s excess post oxygen consumption levels after exercise.
The higher your EPOC levels are, the higher your metabolism will be and the more calories you will burn at rest after you have completed your workout. This is pretty neat stuff and a little trick that I used on myself and with my clients to help them finally lose their love handles. What happens inside of your body when you do different forms of interval training is that you are disrupting homeostasis. In fact, the higher the intensity and longer the duration of the exercise, the more you upset homeostasis inside of your body and the higher increase in metabolism you will see.
And the best part out of all of this is that the calories that you’re body uses to help bring itself back down to baseline levels is specifically from your excess body fat. A good way to train this way is through the use of density training workouts. This is what I specifically use in my Love Handle Cure Training System.
Set up two 15 minute blocks of time and within each block of time you’ll have 2 exercises to do. For each block you are going to alternate between the two and count how many total reps you do for each. At the end of the 15 minutes, count up how many total reps you did for each block and your goal is to try and beat the total number next week.
So it is possible for you to be able to lose your love handles fast. You just need to really tighten up your diet, increase your protein intake, and do certain types of workouts like interval training and density training to be able to burn a tremendous amount of calories in a short amount of time.