Burn Off Those Love HandlesBy Jared DiCarmine On September 20, 2011 Under How To Lose Love Handles
So you’re probably here because you hate what you see in the mirror when you lift up your shirt and desperately want to lose your stubborn love handles. You know what, I can’t blame you one bit. I too once struggled with my belly fat and love handles. It was a hindrance to my social life, my self esteem and my self confidence.
I hated the way I looked with my shirt off and never went to the beach with friends because I was just too embarrassed. I wasn’t overweight or obese, but I did have belly fat and was smooth all over. But I did finally burn off my love handles and so can you. So that’s what I’m going to teach you here today.
First off the thing I need to know first is what type of exercise or fat loss program have you done in the past? My guess is that yourself like many others usually have done a lot of cardio whether that is you running outside, running on the treadmill for 30 minutes at a time or even hopping on the elliptical or bike. Well that’s all and good, but the problem is you’re trying to lose your love handles. That type of aerobic exercise is not going to make a dent in the problem. The issue with doing regular cardiovascular exercise is that it’s very easy for your body to become accustomed to this mode of training. It’s easy for it to adapt to and when it comes to fat loss and specifically burning off those pesky love handles, adaption is a killer. We want our body to not be able to adapt. We want to trick it constantly. By tricking it constantly you will be able to burn a tremendous amount of calories in the process, force your body to change and therefore be able to lose your love handles. It’s that simple.
Now you might be wondering what you can do to take advantage of this effect? The first thing you can do is do the exact opposite of what you’ve been doing or have done in the past right? This is the perfect medicine for your love handles and will throw your body totally out of a loop. First, start off with some interval training whether that’s you running sprints outside, interval training on the treadmill or the elliptical. I don’t care what it is, just start doing something. Interval training is great because you burn a ton of calories in a short amount of time and you burn a lot of calories after you have finished your workout. This is something that doesn’t happen when you perform slow steady state cardio. Once you finish your workout, your metabolism will automatically go back down to baseline levels. The only way to take advantage of this afterburn effect with steady state cardio is to go for long periods of time. But who has the time to exercise for hours on end everyday unless you’re a professional athlete right?
A good way to incorporate sprints into your program is start doing them first thing in the morning at a park, in your backyard or at a track or hill. I also want you to do them on an empty stomach. This is perfect because your body will be mostly burning body fat for fuel and the sprints will rev up your metabolism for the entire day. It’s a perfect way to wake up your body, burn hundreds of extra calories, build leg strength, muscle mass and love your love handles.
Another great way to lose your love handles is definitely through a reduced calorie diet, but you need to watch out for when you eat those calories, specifically carbohydrates. You see your love handles are like a parasite in my eyes. They just sit there and feed off of the garbage that eat every day. They love that stuff and in consequence they grow larger and larger. Something you don’t want. So what you should do is have your calories from carbohydrates at certain times such as your first meal of the day, before you workout or after you workout. Preferably before you workout, especially when you are training with weights because these carbs will help to fuel your workouts, help you focus and they’ll be burned up by the body. The chance of you actually storing these carbohydrates in the form of fat is actually zero. The problem with carbs is that if you’re sedentary and you eat this macronutrient, your body doesn’t need them that much therefore they get converted into fat and stored throughout your body. But for guys like you and me, they usually get stored around your belly. Not cool! That’s why you need to strategically have your carbs either at the first meal of the day, before you workout or after you workout.
Oh and another thing that you can do is if you’re going to be doing some form of cardio on your off days, then do your cardio like I said with sprints on a fasted stomach. Don’t eat or drink anything except a cup of coffee or tea if you want. Again this is because your body is in a fasted state, insulin levels are low, and fat burning is high so you definitely want to take advantage of this time. If you consumed a carbohydrate containing meal right before your cardio workout, you’d be mostly burning those carbohydrates up instead of fat. Not a bad thing per se, but not the ideal situation that you want to be having.
All in all if you’re trying to burn off those stubborn love handles, then I would advise you to watch when you eat your carbs and start doing the exact opposite of what you’re doing right now in terms of your exercise program. You’ll definitely start seeing some results from the shake up and your love handles will have no choice but to finally start shrinking down.