Going crazy of the fat in your waistline or commonly called love handles? Then, learn these facts and say good bye to love handles.
It might be difficult but not impossible to get rid of love handles. It is one miserable thing that hits every human, be it men or women. Men are more prone to get love handles and fat around belly area due to their body composition.
What are love handles?
During your weight loss program you must have gone through several hurdles like weight loss plateau, craving issues, and boredom of doing the same workouts, eating the same recipes and last but not the least your crazy phase due to these love handles hanging and shouting loud around your waistline.
How do you get love handles?
If I have to keep it simple, it can be explained that fat storage around waist area causes love handles. However, there is more to it and this is the game played by your hormone called Insulin.
So, see for yourself if your Insulin sensitivity is high or low cause higher it is, your body is able to utilize glucose efficiently and there are lesser chances of fat deposition around waistline. Your low insulin sensitivity could cause overload of fats around your waistline and cause love handles bulge out big.
Is it difficult to lose love handles?
There is a way to combat this insulin resistance of your body so as to get rid of love handles and get a slimmer or fat free waistline. This is possible by doing fat burning workouts mostly termed as metabolic resistant training(MRT).
MRTs are a combination of several types of exercise that includes fast-paced, compound training that trains the body to workout efficiently. This type of training demands for more calories and also a great way to improve insulin sensitivity.
Can eating right and exercising help disappear your love handles or waistline fat?
What you eat also has a great impact on how fast you lose and to be precise it is all about 80% nutrition and 20% exercise which allows you to get a fit body. So, few recipes like this can really come handy for helping you to reduce love handles.
Make sure that you stick to your healthy eating regime and yes, if you are one of those many people who does not like the same dishes circling around your head every day then you must try this recipe book. Download it for free by registering first.
Can you spot reduce waistline fat or love handles?
These days gyms and many other fitness outlets advertise themselves for specializing in spot reduction. However, the truth is, there is no such word that exist in the world of fitness.
If you want to get rid of fat in your body or those last remains bulging out as love handles, you need to continue with your workouts, making it even more intense every day and you will see them leaving you for good. Keep reading to learn the easy tricks.
What should one do to reduce waistline fat or love handles during weight loss program?
1. Check your meal timing:
Allowing your body to fast for a while like 14-16 hours is healthy. Which does not mean you will eat lesser calories than required by your body or eat your daily calorie intake in just two meals.
You must understand that your body is doing one or the other activity every minute and it needs energy to complete every activity. The source of energy here for your body is food in its right form.
If you need 400 calories you are supposed to feed your body with required amount of carbohydrates, proteins, and fats along with vitamins and minerals and not just go grab some junk food like a huge meat burger.
This is how I plan my meals:
As per my height to weight ratio along with my workout routine, I need 1200 calories per day as I am on a fat loss program.
[I wake up at 7 am and exercise for 2 hours which is 1 hour = high intensity and next 1 hour = low intensity.]
My first meal is my breakfast – 400 calories [9:30 am]
Next is snacks – 200 calories [11 am]
Lunch – 300 calories [2 pm]
Snacks – 100 calories [4 pm]
Dinner – 200 calories [6 pm]
So, you will see that I am following an intermittent fasting period of almost 15-16 hours.
2. Your food consumption:
Once again I would give an example of my meal plan, to help you understand how you could design yours as per your taste preference.
You will like to eat the same ingredient cooked in a different way and ensure eating healthy every day. So keep trying some new recipes to add flavor to your food.
Download a free e-book named “UNBEATABLE WEIGHT LOSS RECIPES“, by registering here.
- Breakfast = [Oatmeal, Milk, Nuts, Egg white, 1 Fruit]
- Snacks = Any raw veggie and 1 fruit
- Lunch = Brown rice, veggie (mostly half cooked by steaming) or lentils, salad, yogurt, chicken breast or fish
- Snacks = Soup or vegetable and fruit mixed juice
- Dinner = Fish or chicken breast or meat with Indian bread (1, palm size) and salad
3. Exercise or workout:
Exercises like lunges, squats, body weight pulling, burpee, push ups, planks are my favorites. They can make a great foundation for fat burning exercise when done intensely and can help create many different workout protocols. Try to alternate between lower body and upper body workout which makes it even more effective.
Working out intensely for 3 minutes at a stretch and then resting for 30 seconds will help you build a great High intensity interval training which is by far proven to be the best form of workout, when done for a minimum of 30 minutes. Doing this type of workout will increase the efficiency of your cardiovascular system.
Combination of these workouts are much better than the traditional side-crunch and twists.
Note: A ton of effort is required to perform such kind of exercise and you might feel breathless in the beginning while doing it. So, slow down in the beginning and slowly take up the pace.
Your burning abdominal area is nothing to feel good about as it is not at all an indication of burning fats around your waistline. Rather, it is your muscles crying out, as you have overworked them. So stick to MRTs and workout insanely to melt down fats.
Few more tips to lose love handles:
- Eat more protein as it takes longer to digest and thus burns more calories during the process.
- Get moving for even the tiniest task like filling your glass of water or charging your phone.
- Read food labels while shopping. Avoid food that are processed.
- Exercise blind in an open area as your core muscles work harder to balance without vision.
- Embrace household work as it ensures that extra calorie burn.
- Climb two stairs at a time to promote additional muscle work and increasing fat loss.
- Stay motivated by watching videos like Rocky, Hoosiers, American fliers and real life stories etc.
- Challenge yourself and break a record to burn more calories everyday.
Stay fit and eat healthy and keep reading for more such articles.