Watch the video
- Watch the video on youtube
The problem, however, is not only aesthetic, the excess of abdominal fat increases the risk of coronary heart disease, insulin resistance, diabetes, dyslipidemia, some types of cancer and hypertension.
To combat love handles in a concrete way, a multilateral approach based on proper nutrition and a regular physical activity program is essential.
Considering the seriousness of the problem, it is important to associate these classic remedies with apparently less effective solutions which, when combined, help to fight the love handles from multiple points of view.
your personal trainer interrupts you by telling you that localized weight loss does not exist and that training this muscles often is of little use, do not listen to it. Although his statement is dictated by the results of some prestigious research published in all the textbooks of the sector, to defeat the love handles it is ALSO necessary to work a lot on the abdominals.
Anyone who has tried to train the abdomen intensely can confirm the effectiveness of this theory.
Obviously, when taken individually, the ab exercises can't do much to solve the problem. It is therefore necessary to integrate different activities such as aerobic ones (running, cycling, swimming of duration), interval training and weight training.
The combination of aerobic exercises with others aimed at muscle hypertrophy is the best way to raise your metabolism and burn more calories throughout the day.
A training program designed to say goodbye to love handles must be planned for the long term. To get ready for the swimsuit test, it is therefore necessary to work constantly for at least 3-6 months (in relation to the severity of the problem).
After a short period of adaptation, necessary to become familiar with the tools, you can finally get to the heart of the "anti love handles" program. In this first phase, five workouts will be performed per week. Three sessions will be dedicated to aerobic work ( 50-60 ") and two for strength (training the whole body: 6 sets for the chest, 6 for the back, 4 for the arms and 3 for the legs).
The abdominals will be trained three times a week (perform 3 sets each time for the upper abdomen, 3 for the lower abdomen, 3 for the obliques and 3 for the lumbar muscles).
After eight weeks, weight training and cardiovascular training will be combined within the same training session. At first you will go from five to four weekly workouts, opening each session with toning exercises followed by 30 "of aerobic activities. In the last period you will follow a program consisting of 4 weekly sessions: two of training circuits, one exclusively dedicated to weights and another to aerobic work.
As you approach the costume fitting, the abs will be trained with greater intensity and frequency (even every day, perhaps as soon as you wake up before breakfast). In this way, blood circulation is increased, indirectly promoting localized weight loss and giving the "abdomen" a chiseled appearance. The best exercises for the abdominals are the classic crunches (traditional and inverse), the Swiss Ball exercises and the "bicycle" exercise for the obliques.
Eliminate Love Handles - Workout
Problems with playing the video? Reload the video from youtube.
- Go to the Video Page
- Watch the video on youtube
No food must be demonized. However, we must avoid the consumption of foods containing too many hydrogenated fats, saturated or sugars. Therefore, we must not fear carbohydrates, but it is important to replace simple ones (with a high glycemic index) with complex ones (legumes, vegetables, oats).
Do not be seduced by dietary fads or diets that take some concepts to extremes, such as hyperproteinity or carbohydrate restriction (Atkins diet, scarsdale, metabolic, ketogenic, etc.).
Even the abdominal bands, by locally raising the body temperature, favor localized weight loss.
USEFUL SUPPLEMENTS
In addition to fat burners containing thermogenic extracts (capable of accelerating metabolism), we also point out lipoic acid (a powerful antioxidant and insulin stabilizer) and carnitine (an amino acid that promotes the metabolism of fats). The first should be taken in doses of 200 mg after main meals. One hour before cardiovascular training, 400-1000 mg of carnitine can be taken.
A low-dose multivitamin can be taken regularly for breakfast, especially by those who do not consume enough fruit and vegetables.
Abdominoplasty
The abdominoplasty is the cosmetic surgery operation, aimed at the removal of adipose tissue and excess skin from the abdominal area; the operation has purely aesthetic purposes and is indicated in cases where the love handles persist, despite the "scrupulous adoption of a lifestyle suitable for weight loss.
For more information, read the dedicated article.
See other articles tag Abs - Love handles
