No one loves their love handles. In fact, the sides of the torso and lower stomach are some of the zones most often cited as problem areas among both men and women. Nevertheless, despite many of us working hard to get rid of our love handles, these fat deposits can be quite stubborn. Ab workouts alone won’t help because love handles are caused by excess fat that sits over the muscle.
So then, how do you target love handles? To target your love handles you have to eat clean, build lean muscle, and burn fat. A flat stomach starts in the kitchen. If you eat the right portion sizes of filling and nutritious food, you’ll turn your body into a fat-burning machine. Our plan to get rid of love handles recommends 3 meals (breakfast, lunch, and dinner) and two snacks in between. The trick is to watch your portion sizes so you know exactly how much you’re eating.
Additionally, we recommend weight training 4-5 times per week. Building muscle can actually help you lean down. Muscle burns more calories per pound of body weight. This means that when you increase the amount of muscle in your body, you increase the number of calories you burn, even while at rest. You can lose fat without breaking a sweat!
Last but not least, the final component of our love handle plan is high-intensity interval training, or HIIT. HIIT is a training style that alternates burst of high-intensity exercise with short recovery periods. HIIT has been shown to be one of the most effective training styles for burning calories and decreasing body fat.
So if you’re ready to tackle those love handles, follow the guidelines below and watch your middle shrink!
1. Eat 3 small meals and 2 clean snacks per day.
2. Measure your portions before you sit down to eat.
3. Weight train for 30 minutes, 4 to 5 times per week.
4. Complete the workout below 3 times per week. You can do this workout on the same day that you weight train. Find the schedule that works for you!
5. Rest 1 or 2 days per week. This means staying home from the gym or limiting yourself to nice stretching or calming yoga.
What You’ll Need: a gym timer, and an optional mat to lay on the floor
What to Do: Perform each move for 30 seconds, with 15-second rests in between moves. Complete all the moves in order and repeat a total of 4 times.
Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
2. Mountain Climbers
3. Up & Down Plank
Up & Down Plank