Though the words may sounds just very mushy and warm what it means is the fat in the wrong part of the body which is almost impossible to lose. Also known as belly fat it is a stubborn fat that makes it difficult to be shed. This is the extra fat which you see in and around the abdominal area. This is a problem as the waistline increases and you go on changing your pair of jeans and clothes and go into depression. Also are the health hazards which arise with such a problem. There are devastating health hazards like diabetes and chronic heart diseases which may attack after such fat deposits in the body. Visceral fat which gets deposited in this area is far more dangerous than the subcutaneous fat which gets stored on other parts of the body seen in the belt, or buckles or upper arms. Those with such concentrated fats in the abdominal areas are under life threat actually. Dieting is of no good use, it does reduce the weight but does not affect this area at all. So there has to be some procedure to attack the love handles. Exercises to reduce the love handles do not work either so the best therapy is to strengthen the muscles beneath the fat. That will help burn fat when you take your food again. Sugars, salts and unhealthy fats have to be just deleted from the list replacing them with healthy foods and fruits in the diet. The good diet for everyone is one that balances fruits, fresh and green vegetables, some good fats like avocado, and lean proteins like fish in it. As a pattern seen from research men suffer from love handles while women have excess fat on legs, thighs and hips. Whatever be the case sometimes good diet, exercise are unable to burn down this fat. It is due to the hormonal environment of the body and how it affects the storage of got also interfering with fat loss. The hormone responsible for this particular storage is insulin. ‘Insulin sensitivity’ is how your body is reacting to the insulin you are exposed to. If you’re insulin resistant then fat storing starts away as it starts reacting to the available carbs and the love handles are formed.
How to lose love handles
So it is important that you lose the love handles in whatever way possible. Not everything works for everyone so from the discussion find what is suited to your body and do it. You may exercise to burn these areas. But which exercises would do the best trick is also important for you to know. Most visit gym in hope of miraculous results. The spot training movements on the body are taxing but do not help burn specific fat such as this, the side bends and ab-twisters also work no much at these. It is the dynamic and big multi-joint movements that matter when done together in a specific way. By doing this not only do you exercise but also cut the power of the hormones over the body. So here are some exercises that work well with love handles:
- Bicycle Crunch: The position of the body is laying flat on your back, hands behind the ears and elevated head, legs in 90 degree angle. You have to try and bring the left knee near the right chest so that it touches the right elbow. Repeat this with opposite side also. A good side ways exercise that may help burn the unwanted fat.
- The Russian twist: In the seated position bend your knees and flat feet. Back straight, stretch your arms forward and bend the torso side to side. You can increase the level of difficulty with a weighted medicinal ball in your hand. Or you can lift the feet to increase the level too.
- Hip Dips: It is the plank exercise. Start in plank position with elbows to touch the ground. The hops may be dropped to touch the floor with effective breathe in breathe out method. A good 10-15 minutes can affect the love handles.
- The T shape of the body: With the arms lined beneath the armpit and stacking one foot on top of another you can create a T shape. Such a side plank really helps and is a good exercise.
- Using a ball: You can try to balance on a ball it becomes a very good exercise, follow it up with the side plank or the body T.
- Using other objects: This is a good trick many a times. Make the same exercises more difficult holding a bench or a ball and continue holding the plank for few minutes.
- High plank: The planks kept high above and the body in the push up position but held high. The belly may be tucked into the spine creating a strong flat back for best results.
Best way to lose love handles
There are pretty many misconceptions and it is treated as just any other fat. We have to be aware of two details that exercise yes but there are specific ones that help reduce the love handle. The side planks and many variations of the same are discussed above may be of great significance. Also you have to train in such a way that helps you improve the insulin sensitivity. For people who have been overweight previous it is a situation of insulin resistance. That is the inefficiency to clear the glucose from your body. Such exercises or training is known as metabolic resistant training (MRI). There are exercises that affect the upper or the lower half. Using them effectively you can bring a difference to your body. There should be variations among these fat loss exercises. Lunge, single-leg squat, overhead press and bodyweight pulling are some of the favorite among the regulars and they work in good combinations. When the order mixes between the lower and the upper back it works real good on the body. Back it up with minimal rest and strict diet results are sure to be seen. Twisting the waistline is another trick to reduce them. Keeping the abs engaged. Speed is also a factor which makes burning easy and swift. Bicycle crunches are most effective in the context. Lifts are good too but do them with abs and not arms and legs. Shoulder stretching towards the knees puts pressure on the abs muscles and works on them too. Alternating cross, cover can be a good way. Squeezing legs together keeping the back on the ground; lifting and twisting the legs with arms on the ground is another good exercise. The cardio toner that concentrates on the side – lift one twisted knee and reach for it with the opposite folded arms. Repeat several times in 20-30 seconds and change the sides. Keep the one leg slightly tilted on the ground. Place one elbow under the shoulder and lift the hip as much as possible, flex the spine laterally and keep the other arm above the head in parallel degree to the body. This can be repeated 20 times side to side. So it is clear that the exercises have to have a specific goal and is targeted to the waistline muscles to tone them out. It has to be alternated and mixed and shuffled for best results.
Lose love handles fast
We do want the results fast enough but when it comes to losing the love handles it is a regular regime that has to be followed before some result is seen. It is a three area focus that can give you best results:
- Suitable diet to built energy and burn fat
- Cardio vascular and other specific area based exercises
- Targeted abdominal exercises
So what is the suitable diet for losing the love handles? Anything drastic does not work well as it cannot be maintained. Therefore a diet has to be gradual with acceptance from your mind that it is not only looking pretty but sustaining a healthy body and be free of diseases that matters utmost. The most important thing to add to your diet is water, at least 3 litres per day is what you need. Fruits and vegetable to be added to the diet, at least 3-4 servings of such can make a difference. Junk food can do more harm than you imagine, they add to bad fat and so limit them as much as you can. There are foods that have processed sugar like candy, cookies which have to be omitted from the diet totally. There are many diet plans in the market like Atkins, Mediterranean diets etc…but these may become drastic and difficult to follow up for the long run. What matters most is regularity for results.
Exercises which fall under the category of the cardio vascular are effective for the body. For men the fat is retained in the belly region while for women in upper highs, hips etc which are the most difficult to be rid of. 20-45 minutes of walking, running, biking, swimming daily 4-5 times a week, bench press, pushups are all effective ones. Build a good routine combining these and you are sure to see results.
Targeted abdominal exercises
The area specific exercises help in getting results. This is being discussed at length because they show good effects on the abdominal fat. Crunches’ are the most usual abdominal exercise. They are all basically lying on the back and trying to raising your legs to the upper body in changing directions to work on the abdomen muscles. After repeated and regular workouts you see the muscle toning and fat burning. Yoga is also an effective means to handle the problem. It has similar asanas which can tone the body.
How to lose love handles men
Men usually have the tendency to build such fat in the abdomen. For women the areas are a little different. The strenuous life style and the hard hours of working teamed with erratic food habits and late night partying has all added to the problem. I would blame lifestyle most for this. Earlier days since there would be time at hand playing sports and exercise were pretty much regular in everybody’s life. This started vanishing with increasing work pressures and super speedy lifestyle. To add to that bad habits and alcohol consumption going up is also a great factor. The corporate are realizing the same and making arrangements for gyms in office premises so that their employees can be healthy and happy. But men can also see their end with good exercising and a healthy lifestyle. Equipments such as a yoga mat, an exercise ball, a dumbbell, an Olympic bar can be all you need to get rid of them.
Men tend to develop the love handles more than women who develop fat in arms, legs, hips and thighs. Men also tend to develop such fat when they entertain in execs alcohol however it cannot be labeled as the sole culprit. Cutting down on drinks and junk foods show a lot of improvement. A healthy diet can make a difference. Cutting down on the aerated and sugary drinks and eating more of proteins over carbs may be recommended. The condition called love handles happen solely due to non exercise. So start exercising today. Join a sport either basketball, volleyball, football and enjoy yourself by losing fat. Swimming is also fun and can be a family outing too. At least 3-4 sessions of 30-40 minutes summing in good speed can show good results. Jogging and running are all good and can be also means to spend time with children or with colleagues and friends. Lastly the cardio exercises and the abdominal exercises are of vital importance.