Love handles, also known as bulges in colloquial terms, are excess fat located around the abdominal area. While men tend to store more in this area, some women (who tend to store more on the side of the saddlebags) do not escape this either.
How to get rid of love handles?
You can therefore get rid of it if, and only if, you implement effective methods and actions that allow you to make it disappear. The older the fat is, the longer it takes to get rid of it
If you still can't lose your love handles and think you've tried everything, this article is for you.
Love handles are localized fat in the abdominal area. And what is certain is that it is not possible to lose fat locally.
To get rid of the fat around the waist just like for other parts of the body, there are strategies to follow. You will have understood that the first thing to do when you want to lose your love handles is to put them on your plate first.
The first secret: diet
Some people understand that dieting is an integral part of the process, but the problem is that they embark on diets that are unsustainable in the long run.
So some of these people are desperate to get on fad diets, but the worry is that they don't count their calories or macronutrients.
For example, they are testing a ketogenic diet by cutting out carbohydrates completely, but still without worrying about total calories for the day.
Or they practice intermittent youth. Eat only in a certain period of time but it doesn't guarantee you'll burn fat if you consume more calories than you burn, so you'll never get rid of your love handles.
Even if the subject is about how to get rid of love handles here, the principle of losing fat globally applies in this case: You must therefore count your calories and set up an appropriate diet. And this, regardless of the method of diet chosen. Whatever the method: classic diet, ketogenic, intermittent, know that all these strategies work as long as you are in a caloric deficit. The method should simply be chosen according to your lifestyle and which one you feel most comfortable with.
If you want to take charge of your life:
Then you have to be persistent. Why? Simply because when you are on calorie restriction in order to lose fat, it is this last area that will slim down. And it's because most people don't really stick to their nutrition or find the diet too long, that they give up. They don't realize that they've done the hard part and that the end of the road is not so far away. Adopting a balanced diet in order to lose belly fat must be the implementation of new eating habits over the long term.
The second secret: do targeted weight training exercises
Sports and weight training will be your allies in your quest. That being said, if you manage to lose this excess fat, the muscles underneath must be sufficiently developed not only for good sheathing but also for the aesthetic aspect of a slim and well-sculpted waist. These two points combined will allow you to see results more quickly.
So here we will give you the proper weight training exercises that will target the obliques.
We often hear some people say that training obliques is not good because it widens the waist. In reality this is not quite true and it is not really what causes a wide waist but the fat that surrounds it. Obviously, there is a genetic component. Some people have a wider pelvis than others, which will not make it easier to look good even if you lose your little bulges. Well, that doesn't matter, nobody is perfect and we all have imperfections.
Finally, many people still believe that by spending hours doing brunch and bust rotations or thousands of bust rotations or stick work and other dumbbell side bending exercises for hours each day, their abs will eventually appear. Of course they are often disappointed because the results don't come.
Speaking of training, there are exercises that work to develop your obliques properly. That's why you need to build your obliques intelligently and not just with the traditional exercises that we often see.
Once this is well understood, it is of course necessary to perform chest rotation exercises, but adding weight in a controlled manner in order to stimulate the muscle fibers sufficiently for true muscle building as for any other muscle.
For example, you don't build up your pectoral muscles by doing a bench press with 2 kg dumbbells, and it's the same thing for your obliques.
Oblique exercises must be done correctly and above all slowly, seeking a maximum contraction in each repetition and not by trying to do the maximum number of repetitions until it ends up burning.
Just because it burns doesn't mean your muscles will grow. Doing hundreds of reps will only make you stronger but never bulkier or more defined.
The principal error during the movements of crunch bicycle for example or other exercises of rotation of bust of which I spoke previously is that the majority of the time one sees only the hands and the elbows moving and not the bust whereas it is him which must really be in rotation to develop the obliques in-depth.
The best exercises to perform
- Abdos byciclette
- Clock (abs)
- Oblique knee raise suspended from the high bar
- Crunch high pulley
- Oblique twist pulley (woodchopper)
- Bust rotation with ball.
- Stick rotations, use a weight bar that weighs between 10 and 20 kg
For the latter, sit at the end of the bench slightly leaning back. The idea here is to keep the elbows on both sides of the body to guide the rotation of the chest. The bar and the chest rotate at the same time. You want to make sure you feel an intense contraction with each repetition rather than doing thousands of rotations without feeling anything. There is no point in counting your reps. Instead, make each repetition count. The focus should be on the quality of each repetition, each contraction, not the quantity.
You will find all the details and the correct execution of these exercises in the following video:
The results that await you in terms of deep development of your obliques will be incredible if you do it effectively.
If you are persistent and take into account and put into practice all these tips, namely physical activity and healthy eating, be sure that the results will be there.
If you want to have a nutrition program with personalized diet plans, exact portions and menus each day and easy to follow daily:
One last piece of advice: don't give up too quickly. Losing weight takes time but sooner or later, if you follow all these recommendations, you will succeed.
Additional articles :
Are fat burners really effective?
How to build muscle without equipment?
Interesting article from Ladépêche published in 2006
