How to Get Rid of Love Handles For Men: Love handles are the accumulation of fat around the oblique area of your stomach and your lower back. These fatty deposits usually develop over years, and removing them requires a commitment to reducing body fat through diet, stress reduction and exercise. Learn how to get rid of love handles for men. Healthy Diet: Reduce the number of processed and fried foods you eat. If possible, do not eat any fried foods and limit processed foods to those that are high in fiber and whole grains. *Many doctors and personal trainers agree that losing fatty deposits, like love handles, requires a healthy diet even before establishing an exercise routine. The Huffington Post suggests a 90 percent focus on diet and 10 percent focus on exercise. Love handles are created for fat storage, and a well-balanced diet eaten at regular intervals throughout the day is essential for men to get rid of love handles. Replace some of your carbohydrates with vegetables. This will allow you to reduce the number of calories from fat and sugar that you consume, while still filling you up. *Aim for at least 5 servings of fruits and vegetables per day. Eat breakfast every day. Failure to eat breakfast can signal to your body to store fat. *Eating a healthy breakfast, such as eggs, oatmeal, yogurt, whole grain toast and fruit, will encourage your body to avoid storing more fat in your stomach, hips and back. Replace fatty meat with lean meat. Protein consumption is essential when you work out. Choose chicken, fish, turkey and leaner cuts of red meats. Eat every 4 hours. Eating healthy meals every 4 hours, with occasional snacks, will also reduce the amount of fat your body stores. Increase water consumption. You should drink 3 or more liters (100 oz.) of water per day. Consider green tea in addition to water. Cardiovascular Exercise: Begin a training routine to reduce total body fat. It should include 30 to 40 minutes of moderate to intense cardio exercise 4 to 5 days per week. Consider these options: *Running. If you have healthy joints and you are not obese, then running is 1 of the best exercises to reduce body fat. *Swimming. If you have any joint problems, swimming allows you to complete moderate to intense activity in a low-pressure environment. It is also a total body workout. *Elliptical machines. This type of machine is even better than biking because it allows you to move your arms and legs at the same time. Do interval training. Research suggests that alternating between periods of hard exertion, and medium to light exertion, burns more calories and fat than maintaining a constant pace. Learn to do intervals the following ways: *Join a cardio burn or boot camp class at your local gym. These classes use various equipment to do interval training. It is aimed at developing muscles and reducing body fat. *Do a flow yoga class. These classes combine extremely hard poses with rest periods. *Join a running group. Look for a group that does sprints and jogging. You can also time yourself to run for 2 minutes and walk fast or jog for 2 minutes. Do 30 second sprints every 5 minutes. Isometric Exercise: Do abdominal (ab) crunches. Pull your stomach up and in, rather than flexing out, for all isometric exercises. *Lay on your back with your knees bent. Stack 1 hand on top of the other on the back of your neck. Keep your elbows wide. *Lift your stomach a few inches off the ground, until you feel your deep stomach muscles engage. Raise up 1 more inch, so you are off your shoulders. *Slowly lower your chest back to the floor. Repeat this crunch in 3 sets of 10 to 100. Once you feel you are ready for the advanced version, raise your legs so that they are straight in the air or bent in a table top. Do bicycle crunches. This version of the crunch will work into the sides of your stomach and hips. Rest for 30 seconds between exercises. *Return to the original crunch position. Lift your legs so that they are in a table top position. Your knees are bent and your shins are parallel to the ground. *Raise your chest until your shoulders are off the mat. Twist toward your right leg. Simultaneously reach your left leg out so that it is straight at a 45 degree angle. *Reach your right leg out and bring your left leg in as you crunch toward your left to meet it. You will not be able to touch your arms to your inward knee. Keep your elbows wide, so that the effort remains in your abdomen, not your neck. Do 2 to 3 sets of 10 to 20. Do reverse crunches. *Raise your legs in the air so they are straight above your hips. Keep a slight bend in the knees. Flex your deep abdominal muscles inward. *Move your legs toward your elbows 2 to 3 inches. Slowly return to a straight position. This will work your lower abdominal muscles. Do 2 to 3 sets of 10. Do planks. Remember to breathe through this exercise to avoid a spike in blood pressure. *Turn over on your hands and knees. Place your forearms on your mat in a T position. Grasp 1 fist with the other hand. *Reach 1 leg straight behind you. Pull in and tighten your abs as you do this. Reach the second leg out, and adjust so that your body forms a perfect straight plank. Hold for 30 seconds to 2 minutes while breathing steadily. *Do the same exercise on your hands, instead of your elbows. Make sure your arms are right below your shoulders when you get into position. If you have a hard time doing this exercise in the beginning, do it against a kitchen counter at a 45 degree angle. Do side planks. This is an essential exercise to work your obliques. *Lay on your right side on your mat. Place your elbow directly below your shoulder. Reach your feet out so they are straight below you. Pretend you are creating a plank position on the ground. *Raise your hips up, resting your body weight on your right foot and right shoulder. If this is too difficult, bend your left foot and place it on the ground in front of your right knee to absorb some weight. *Raise your left hand and hold this position for 15 to 60 seconds. Repeat at least 2 times on each side. Do side plank dips. *Return to your original side plank. Raise your hips and lower them 1 to 2 inches. Raise them back up so they are straight. Repeat 10 times on each side. Move in a slow and controlled manner. Do swimmers. This will exercise your lower back. *Lay on your stomach with your arms reaching forward at shoulder-width. Place the tops of your feet down on the mat at hip-width. *Flex your stomach muscles. Raise your right arm and left foot at the same time. Keep them in the air for 3 seconds. *Lower your right arm and left foot and raise the left arm and right foot. Repeat 10 times on each side for 3 to 6 counts each. *For an extra workout, alternate the arms and legs quickly 20 times on each side, after doing the slow movements. From Bodybuilding & Diets
Posted on: Sun, 01 Dec 2013 05:31:32 +0000
Trending Topics
Recently Viewed Topics
© 2015