Workouts To Get Rid Of Love Handles For Men – Grips sound like something good, but they really aren’t. This is just another place where body fat accumulates. Instead of making you feel bad for having fat in this area of your body, they call it love handles to soften the blow. After all, nobody likes to hear that they are overweight.
Well, this article will explain what causes love handles, what type of fat it is, how to lose it, exercises and workouts to get rid of love handles forever. Because you will be very loved without them.
- 1 Workouts To Get Rid Of Love Handles For Men
- 1.1 Love Handles: Causes And Workouts
- 1.2 Exercises To Get Rid Of Your Love Handles
- 1.3 Fitness: Exercises To Get Rid Of Love Handles (definitely)
- 1.4 Exercises That Get Rid Of Love Handles
- 1.5 Lose Love Handles In A Week With This Routine, Says Trainer — Eat This Not That
- 1.6 Lose Those Love Handles With This Boxing Workout
- 1.7 How To Get Rid Of Love Handles: Our 8 Sure Fire Tips
- 2 What Exercise Gets Rid Of Love Handles
Workouts To Get Rid Of Love Handles For Men
The term “love handles” is colloquialism for the excess fat located on the sides of the midsection just above the hips and unfortunately often hangs over the sides of the pants. This protrusion of belly fat is common in older people, especially men, as men tend to store fat around the middle, while women tend to store fat around the butt and thighs. By the way, plenty of women, young adults, and even children have love handles.
Love Handles: Causes And Workouts
As for why this specific excess of body fat is called love handles, it’s simply because most people hug their near hips and stomach. But we’re sure you already knew that.
It’s a matter of calories in and calories out. When you consume more than you need or don’t burn as many calories as you eat or drink, those excess calories turn into fat. It accumulates in the body, one place is your love handles.
Fat can be deposited anywhere on your body, but factors such as gender, hormones, and body type increase the likelihood of fat retention in the hips, lower back, and abdominal areas such as the love handles. In addition to caloric input and output, other factors increase the likelihood of a love affair. And they are:
The fat that surrounds your belly and causes love handles is called subcutaneous fat, which is located under the skin. But worryingly, love handles are a good indicator that you have visceral fat as well.
Exercises To Get Rid Of Your Love Handles
Visceral fat is a type of fat that surrounds your organs and is one of the causes of heart disease and type 2 diabetes.
Excess calories, genetics, menopause, smoking, and a lack of healthy gut bacteria increase the likelihood of belly fat, both subcutaneous and visceral.
There is a school of thought that suggests that if you do crunches and side bends, the love handles will disappear. It’s called spot reduction and it’s a good idea in theory, but it doesn’t work for most of us. And here’s why…
Your body draws energy (fat cells) not only from the training area, but from the whole body. You can’t control where you burn fat, no matter how many obliques you do. Targeting is great for building muscle, but the same cannot be said for fat.
Fitness: Exercises To Get Rid Of Love Handles (definitely)
Now, the fat cells surrounding your abdominal area and your love handles have a higher number of alpha receptors. Alpha receptors tell your cells to store fat for later use, making it harder to get rid of it. That’s why you’ll notice fat loss in other areas before you start losing fat from your love handles.
Basically, you can’t pinpoint body fat loss, but fat cells accumulate unevenly… Nobody said life was all rainbows and sunshine, right?
Generally speaking, when you lose weight, you’ll lose body fat all over, but belly fat is one of the most stubborn areas and is often the last to go.
It’s a good idea to lose love fat fast, but unfortunately, it will take time. It is very easy to get love handles than to get rid of them. However, there are several factors that speed up this process:
Exercises That Get Rid Of Love Handles
In terms of diet, one pound of fat is approximately 3,500 calories. So cutting 500 calories from your daily diet is a great place to start because, at least in theory, it will allow you to lose a pound of fat per week.
Cutting calories without feeling too hungry can be achieved by eating more fruits, vegetables and whole grains, which provide you with vital nutrients without added calories or fat. Nutrient-rich foods are your friend. Also, stick to lean protein sources like eggs, fish, and white meat chicken, and cut down on fatty red meat.
Reducing your salt intake will help, as excess salt increases fluid retention, which can worsen your love handles.
Another great dieting method that allows you to reduce calories without feeling deprived is the metabolic disorder, which reduces your weekly calorie intake through high-calorie days and low-calorie days. This gives you more flexibility each week, but ultimately helps you achieve your fat loss goals.
Lose Love Handles In A Week With This Routine, Says Trainer — Eat This Not That
When it comes to exercise, the CDC recommendations are a good starting point when it comes to burning belly fat. The CDC recommends 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise…
Since you can’t lose love handle fat with spot-reducing exercises alone, a combination of cardiovascular exercise, core training, and total-body resistance training with targeted love handle movements works best. More on that later.
When you’re on your fat loss journey, you want to do everything you can to maintain muscle mass. The more lean muscle mass you have, the more calories you’ll burn at rest, and therefore the more fat you’ll store.
If you’re new to fitness, your best bet might be to just focus on building muscle. Gaining muscle mass will turn you into a fat burning machine.
Lose Those Love Handles With This Boxing Workout
The point is, if you want to lose fat and that love handle, don’t just think about losing fat, you need to gain lean muscle or at least maintain the muscle you have. You can do this with a simple strength training plan. We mean weight lifting exercises like squats, pull-ups, push-ups, overhead presses, etc. Also, eat a high-protein diet. Your muscles need protein to repair, maintain, and hopefully grow.
Scale is not the determining factor in your progress. You can gain weight and actually lose your love handles and improve your body composition as you gain muscle mass. This way you really speed up your metabolism.
It all depends on your consistency, willingness to stick to the plan and the amount of fat you have to lose. If you have been inactive for a while, it will take time for you to form new healthy habits and your bad habits will fade into the background. Better habits can take two to four weeks to form permanently and up to 10 weeks to stick.
You should be consistent with your diet and exercise for at least 10-12 weeks before you see visible results. If you have a good level of fitness, it can be shorter.
How To Get Rid Of Love Handles: Our 8 Sure Fire Tips
No diet works unless you are in a caloric deficit, so let’s start there. With so many diets out there, it’s hard to narrow it down to the best belly fat and love diets. So here are some healthy eating recommendations to make your workouts and results more effective.
Reduce your intake of refined carbohydrates such as white bread, pasta, rice, potato chips, etc. Replace refined carbohydrates with complex carbohydrates and other nutrient-dense foods such as vegetables and fruits.
Also increase your protein intake as this will promote muscle growth and recovery and keep you fuller longer than refined carbohydrates. Stop drinking calories and replace them with water.
Now a little alcohol here and there is fine (life needs a little balance of fun), but remember that alcohol is a poison and your body wants to get rid of it. This means that all the fat-burning benefits of your workout stop the moment you drink too much. Also, alcohol is just useless calories that won’t help you lose weight.
What Exercise Gets Rid Of Love Handles
The best exercises for fat loss are those that work the most muscle and are difficult to perform. Exercises such as squats, farmer’s carries, lunges, push-ups, rows and deadlifts are essential in most fat loss programs.
Strength-based exercises are actually the best for fat loss. Although many people will think of these as high rep exercises with low weights. Performing compound exercises with a high load (relative to your strength level) is the best way to maintain muscle and burn fat in a calorie deficit.
We recommend a full-body resistance workout split (we’ve also got a great routine to follow below), with some targeted abs and love handles at the end.
There are many exercises that fit this concept, so it’s hard to narrow it down to 10, but we did our best.
How To Get Rid Of Love Handles And Prevent Weight Gain
Here are 10 fun yet challenging exercises to attack your love handles. These exercises work your entire body, focusing on fat loss and your love handles.
To make this exercise easier, bend your knees and place your knee and
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