how to get rid of love handles?

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Hope this is helpful to someone.

Aloha

Answer 2

Try the following : do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read fitness magazines, like Shape and Fitness for motivation and tips.

Good luck and stick at it.

Answer 3

There is no way to "spot reduce". If you need to lose weight because you carry too much body fat generally, there is only one rule and it is very simple: Eat less and move about more. Actually, if you eat lots of natural, unrefined, high fibre foods, you may find you can eat More. But you need to reduce the amount of fat you eat, especially saturated fat, and also be mindful of the quantities of unrefined carbs - sugar, flour, etc. Exercise will help. Yes, walk for 20 mins a day if you don't do anything else, but aim to increase this to 30 then 40 mins 3 to 4 times a week. Resistance or weight training will relly help as it helps increase the amount of lean tissue you carry; ie muscle. Having more muscle means you burn calories more efficiently.

Answer 4

the main suitable weight loss application to do is a low carb weight loss application. And as for workouts do sum pass crunches 3 instruments of 15reps, additionally an outstanding variety of extreme cardo (walk 2minutes,then sprint{if achieveable} for 15yds then jog it out for a minute and a nil.5; 2-3 instruments)and you will desire to be finding noticeably sturdy in 2-3 weeks.

Answer 5

The only thing that works, and I know from experience is running. before I started running people often asked me if I was pregnant. Now I have lost 15 kg. And my stomach is flat. 5 km 3 times a week is enough. But start slowly if you have not run before. You will find your shape better from time to time.

Answer 6

cut out fatty foods and try a well balanced diet and get plenty of exercise . remember to keep hydrated and dont over do it. I use ediets.com and it has worked great for me i have a meal plan and a work out plan and can get support if i need it.

Answer 7

Do about 20-50 sit ups before you go to bed each night, but dont over do it.

Answer 8

love handles like in fat on the hips? lay on your side and do leg lifts. I do kick boxing.

Answer 9

A lot of side bends and sit ups as well as change in diet.

Answer 10

Work out exercise