Best Exercise To Lose Love HandlesBy Jared DiCarmine On September 16, 2011 Under How To Lose Love Handles
So what is the best exercise to lose love handles?
Well to be honest, there are numerous exercises that you could be doing to tone up and firm your love handle problem.
The thing with exercising love handles is they can be really hard to target and a pain in the butt to get rid of. Many people throughout the world right now are struggling to lose them and it seems like no matter what they do, they just can’t get rid of them.
I had this problem too for many years until I finally got wise to my diet, but more specifically my exercise program.
Now what I’m about to reveal to you might be shocking at first on what is the best exercise to lose love handles, but hear me out real quick. You see the truth is you can’t really “spot reduce” an area of fat on your body. There are some anecdotal evidence of this happening in cyclists and world class athletes you do the same repeated movement’s day in and day out. For example, they found that people who do a high amount of volume on the exercise bike tended to lose a lot of fat in that area. This they believe is because of the increased amount of blood flow into the area from the high amount of repetitions and volume. Now can they be replicated throughout your stomach area? Possibly, maybe, I’m not really sure.
But there is some anecdotal evidence showing that people who do some form of interval training or sprinting first thing in the morning in a fasted state have been seen to drop inches around their belly fat within weeks. This is pretty cool if you ask me. Again, no one really knows why this happens, but I think it’s because of the increased amount of caloric burn that is happening after you finish working out. This is called the after burn effect. All it really means is that your excess post oxygen consumption levels are increased.
This in turn causes an increase in your metabolism and you burn more calories essentially while at rest. And the great thing about this phenomenon is it can last for up to 36 hours post exercise. So for 36 hours after your last workout, provided it was intense enough, you could be burning extra calories. Not bad if you ask me.
So now what do you think is the best exercise to lose love handles? In my opinion, there is more than just one. At the top of my list would be interval training in the form of doing sprints. Specifically, I want you to be doing your sprints first thing in the morning in a fasted state. This is to ensure you burn mostly body fat for fuel as opposed to maybe carbohydrates if you ate breakfast beforehand.
Doing sprints in a fasted state ensures you burn mostly body fat because insulin levels are quite low during this time. When insulin levels are low or nonexistent, your body will be burning mostly fat for fuel. Granted the golden rule of calories in vs. calories out still holds true, but why not get the most bang for your buck right?
A great workout to begin with that utilizes sprints is starting off slow at first. Only print for 20 yards at first as hard and as fast as possible. Walk back and repeat this for 10 times. It might not seem like a lot at first, but you’ll definitely be sore the next day. Most of the time your body is not used to moving at this fast of velocity so you have to start off really slow in the beginning and gradually build yourself up.
Every week you can increase the distance by 5 yards and repeat the sequence for 10 sets. Before you know it, you’ll be running 40-50-60+ yard sprints without a problem and burning belly fat faster than you ever expected. The second exercise that I would recommend to lose your love handles is Burpees.
Burpees again are a great conditioning tool that really gets your heart rate up and allows you to burn a tremendous amount of calories at the same time. Here is a picture of what a burpee looks like.
You can do these in any fashion and there are numerous variations to make the movements harder or easier depending on your starting fitness level. You can hold on to heavy dumbbells during the movement, you can throw in jumps, an overhead press or even do them walking in between each repetition. The possibilities are endless.
A good workout to start with for Burpees is to get your timer and time yourself for 5 minutes. During the 5 minutes I want you to do as many reps as you can with just your bodyweight or a small set of dumbbells around 10-15 pounds. Crank out as many as you can and keep a tally. Then the next day and subsequent days after, try and beat that total number of reps.
This is called density training and I love it specifically to lose your love handles because it forces you to compete against yourself. Something that is very hard for a lot of people to do, especially if they do not have a personal trainer or a gym buddy to keep them accountable.
As you can see, the best exercise to lose your love handles does not exist per se. You cannot spot reduce this area, but you can do certain workouts with specific exercises that burn a tremendous amount of calories in a short period of time. This in turn will allow you to burn off those stubborn and pesky love handles once and for all.