Best Exercises To Lose Love HandlesBy Jared DiCarmine On September 16, 2011 Under How To Lose Love Handles
It’s hard to say what are the best exercises to lose love handles. There are so many exercises out there that can specifically help out this area and forever rid of you of these pesky suckers that it’s kind of hard to put a number on it. But what I want to do if try and give you 10 different fantastic love handle exercises that I promise will burn a tremendous amount of calories and help you shrink them down to get rid of them forever.
But before I do, I need you to understand something. You see you can’t specifically get rid of love handles by spot reducing them. It just does not happen. For example, you might see a lot of people doing those broom twists in the gym for hundreds of repetitions per set thinking they are targeting and firming up their love handles. But all they are really doing is risking injury to their lower back. Now the best type of exercises to lose love handles are anything that is really going to get your heart rate up, increase your EPOC levels and burn a ton of calories in the process.
You’re probably wondering what does EPOC stand for?
EPOC stands for excess post oxygen consumption. According to Wikipedia, EPOC is is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen debt. When you body incurs an oxygen debt, it needs to make up that debt and bring you back to homeostasis. Therefore, it needs extra calories for this process to happen. And guess where those calories come from? Straight from your fat stores. Specifically your love handles.
That’s why if you ever see those guys in the gym doing hours of pointless cardiovascular exercise on the treadmill or the elliptical, you’ll see that their bodies never change. That’s because they are not incurring an oxygen debt. The exercise is too easy for their body; therefore they won’t burn as many calories during and after their workout is finished. Pretty neat if you ask me.
Okay, so what exercises can you use to lose your love handles? Here’s a list of my favorite ones that I have personally used and so have my clients.
Exercise #1: Burpees
Burpees are such a tough but amazing exercise to use in your love handle fat loss program. They burn a ton of calories in a very short amount of time and the variations for them are endless. For example, you can use just your body weight, you can hold two dumbbells and do them, put a jump in the beginning of the movement, use a barbell and even a frog hop. Heck, you can even throw in a pushup at the bottom portion of the movement to hit more muscle fibers.
A good workout to start with when using Burpees is to utilize density training. Density training is all about doing more in less time. So what you do is get your timer and time yourself for 15 minutes. For those 15 minutes you’ll do just 2 exercises for as many repetitions as you can. Once your 15 minutes are up, record that number and the goal is to try and beat it the next time you perform that same workout. Density training forces you to compete against yourself. This is the beauty of the whole program in my Love Handle Cure Training System. You compete against yourself which forces you to burn more calories and more body fat specifically from your love handles over the long haul.
Exercise #2: Hill Sprints
Now you might be thinking I’m crazy because hill sprints don’t specifically target your love handle area. Yes I know that but there is a ton of anecdotal evidence showing that people who have added sprints into their fat loss program begin to lose inches off of their waist lines in just a few weeks from adding this form of exercise. Now why are hill sprints so good to lose belly fat and your love handles? Well again it goes back to EPOC and raising this value through intense interval training. No boring and slow cardio here. Your love handles will just sit there and laugh at you.
A good workout to start off with is to find the biggest and baddest looking hill in your area. I don’t care how big it is. In fact, the bigger the hill, the better your workout and the better your results are going to be. Start at the bottom obviously and from there, sprint up the hill as fast as you can and don’t stop until you reach the top. Once you reach the top, slowly walk back down and repeat this sequence. It might be really hard at first, but just stick to it and I promise it will get easier.
Exercise #3: Side Planks
Yes I know you can’t specifically target your love handles and make them shrink with spot reducing exercises, but side planks will help you tighten up and firm your entire mid section including your external and internal oblique’s. They will also help you tighten up the all important transverse abdominus. This muscle is chiefly responsible for providing lower back and lower spine support while acting as a girdle for your mid section. When this muscle is developed and firm, it sort of draws your stomach in thus shrinking your waistline.
A good workout to start off with is to try and hold yourself up for 60 seconds on each side for 3-4 sets at a time. Gradually this will begin to get easier for you, therefore just increase your time limit until your reach 2 minutes. From there you can progress and make the exercise much harder by placing your feet up on a bench and starting back down to 60 seconds a set.
Exercise #4: Seesaw Planks
I was in the gym one day and was doing planks. I realized that when I pushed my body forward, it increased the intensity of the exercise on my core. I thought that was pretty interesting and starting rocking back and forth for repetitions instead of just holding up a regular plank. The exercise was much harder and I was definitely much sorer the next day. So get in a basic plank position and from there, push your body forward pivoting on your forearms and coming up on your toes. Make sure to keep your body flat the entire time. A lot of people end up pushing their butts down when they do this exercise. A good thing to do is perform this exercise sideways looking at yourself in the mirror so you can watch your form.
All in all, in my opinion these four are the best exercises to lose love handles. Try them out now and tell me what you think. And you know what would be better is if you combined all four into one workout. Have fun and enjoy.