Love handles are the little folds of fat that develop around the lower back or side regions in some people. They are a common annoyance to individuals who are self conscious about their weight since they cause the abdominal region to have a bulgy appearance. Love handles usually develop as we age but there are many methods that you can use to get rid of them. This article contains information on how to lose love handles and excessive body weight quickly. The following are the steps that you need to take.
1. Perform compound exercises
These are exercises that involve the execution of various muscles and they help in promoting overall muscle growth and strength. These exercises include dealifts, squats and presses. They are categorized as being complete strength exercises and they have the effect of increasing your overall muscle mass. When you perform full body workouts, you also raise your heart rate and this melts off the fat deposits that may be in your heart. You should also work your abdominal muscles especially your obliques. When you increase your abdominal muscle mass, your abdomen will appear slimmer and firmer.
2. Engage in cardiovascular exercises
When you combine weight training with cardiovascular exercises such as running, you will enhance the chances of losing your love handles. There are many exercise machines that you can use to perform cardiovascular exercises. This includes treadmills, stationery bikes and elliptical machines. You can also accomplish the same by jogging and doing some jump rope. When performing cardio workouts, you should not make the mistake of performing them at a steady pace. Rather, you should perform them in intervals because it will help you burn more fat and work the abdominal muscles at the same time. Interval cardio workouts involve alternating between some moments of intense cardio workouts like running at a fast pace and slowing down for a number of minutes to less intense segments such as power walking. When you repeat this sequence a few times during each workout, you will burn the highest amount of body fat and get to reduce your love handles.
3. Tone your abdominal muscles
Toning your abdominal muscles is also very important when it comes to how to lose love handles. Note that the aim of performing abdominal exercises is to tone your muscles and not just to help you lose your love handles. In order to target different areas of your abdomen, you should perform different exercises like side crunches, twists and bicycle crunches. You should perform these exercises at your own pace.
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4. Reduce the amount of calories that you take
In order to benefit the most from your exercise program, you also need to reduce the mount of calories you take. You should stay away from highly processed and junk foods that offer almost no nutrition. You should also avoid taking foods that contain trans fats or saturated fats. Another thing to reduce is the intake of sodium rich foods and alcohol. You should replace these foods with healthier options like whole grains, vegetables, fruits and beans. It is also advisable to keep track of the total calories you take every day. After a few months of engaging in physical activity and eating healthy, you will find that your love handles are starting to fade away.
5. Keep your body hydrated
Taking adequate amounts of water every day is also essential when you want to lose your love handles. You should not replace water with fizzy drinks since they also contribute to weight gain. You should make a habit of taking 6 to 8 glasses of water every day. You can also take water before eating meals so that you will feel fuller and eat less food.
In order to lose love handles, you should also make sure that you get adequate sleep every night. The human body develops muscles mass during sleep and you should aim to sleep at least seven hours every night.
7. Use EV coconut oil
Extra virgin coconut oil is the pure form of coconut oil. It is known to help people lose weight. You just need to take 1 tablespoon two times a day in order to achieve your weight loss goals and it is best if you take it when your stomach is empty.
As you can see for the above tips, the issue of how to lose love handles mainly depends on engaging in a good workout program and eating a healthy diet.