lose your love handles in this 10 minute workout
by Dr. Mercola
love handles, like most types of abdominal fat, can be quite difficult to get rid of, and many may have even after losing weight elsewhere in the body. But contrary to popular belief, targeting your abs with crunches or even specific exercises for the obliques (the muscles under your love handles) will not specifically reduce fat in your problem areas.
The key to doing this is a more comprehensive approach that involves both changes in diet and interval training high intensity (HIIT), which I will describe shortly.
However, having said that, once burned excess fat can get some significant benefits using approaches more specific exercises such as this 10-minute workout mango love. 1
Give your love handles a workout in just 10 minutes
The following routine, reported Health 2 should be repeated three times, with each subsequent exercise immediately after the other. Try to incorporate into your workout three times a week for more toned obliques and a much stronger core. In the following video, the trainer Lisa Huck shows variations for each technique.
40 Woodchoppers (20 on each side)
“ using a dumbbell, standing with wide feet hip with your weight on the left leg. to start, holding the weight in both hands over her left shoulder.
, then tap to make a move cut down to the right hip. Allow foot and knee pivot with rotation. Raise the weight up toward your left shoulder and repeat for 20 reps. then work your right side. “
50 Russian Twists
“ Sit in the ass with your knees bent and feet flat on the floor. the torso should be tilted back at an angle of 45 to the ground. Hold a dumbbell with both hands. Lift your feet off the ground, crossing them at the ankles and balance on your back. From this position, rotate the torso to the right and touch your barbell on the floor beside his body.
Then turn back to the left touching the weight to the left side of his body. Repeat back and forth, while the balance with legs and torso lifted off the ground “.
Lifts Plank 30 lateral hip (15 in each side)
“ Enter table position elbow elbow on the floor and legs and hips resting on the ground. The involvement of the abs and keep the body in a straight line, lift the lower half of his body above the ground in a straight position table. Down again and repeat. Do 15 on its right side, and then 15 on its left side. “
30 Bicycle Crunches
” Lie on your back with knees bent and hands behind his head. Do not clasp your hands together. Engage your abdominal muscles, lift your shoulders and upper back off the ground.
At the same time, move your right elbow to the left knee to gather in the center of your body. Then change your so your left elbow to your right knee position. Continue as soon as possible while keeping the torso up from the earth. “
The real secret to get rid of love handles? Zanja sugar
At 24 adults made seven abdominal exercises five days a week for six weeks, who did not lose belly fat, or fat anywhere in their bodies, for that matter. 3 This is because about 80 percent its ability to reduce excess body fat is determined by what you eat , with the other 20 percent compared with exercise to burn fat and other healthy lifestyle habits.
If your diet is based on sugar / fructose and processed food garbage, your chances of getting rid of your love handles for floor, ripped abs are very slim. – even if you work out religiously just will not see defined abs least reduce your total body fat, and a poor diet will make your body retain excess fat, despite all their efforts to exercise. Two of the most important dietary factors are:
- Reduce or eliminate sugar from your diet . This includes all forms of sugar and fructose , whether or not refined or “natural” as the agave or honey, as well as all cereals (including organic), as they quickly break down into sugar in your body
- increasing healthy fats in their diet as coconut oil and animal omega-3
One of the most pernicious dietary influences on your weight loss goals is fructose, which hides in many processed foods and beverages can be almost impossible to avoid unless you alter your habits buying and kitchen. By avoiding processed foods in general and focusing instead on whole, preferably locally grown organic foods, cooked at home, you can avoid one of the biggest obstacles in the diet there today.
The good news is that once made the change, craving food that has eliminated fade away. This is especially true with intermittent fasting , which is one of the most profoundly effective ways to lose body fat. For more details, I suggest you check out my optimized Nutrition Plan , which is a complete and step by step guide to help you make food choices and lifestyle busting fat that promote Health.
Do Interview Two or three times a week for optimal fat burning
If you get rid of love handles is your goal, made available 20 minutes two or three times a week for do high intensity training interval (you do not need them more than that, because they can easily exaggerate). This protocol short intense training is one of the best exercises to burn fat there is, because it improves the use of muscle energy and expenses due to its positive effects on increasing muscle mass and improve the quality of muscle fiber. Muscle tissue burns three to five times more energy than fat tissue and gain muscle, increases your metabolic rate, allowing you to burn more calories even when you are sleeping.
In addition, several studies have confirmed that exercise in shorter lengths with rest periods between Burns more fat to exercise continuously throughout the session. Another important benefit of HIIT is its ability to increase your body natural production of human growth hormone (HGH), also known as “fitness hormone.” HGH is a synergistic biochemical underpinnings essential that effectively promotes muscle and burn excess fat. You can get details on how effectively perform HIIT exercises in the video below.
Try this Modified push-ups to work the abdominals
Push not only give you a upper body stronger. Also strengthen and tone the abdominal muscles. Some even considered as a perfect abs exercise, as long as you are doing it correctly. I recommend watching the demonstration of the proper way below Darin Steen, but I have also included a summary of the key points about using pushups to specifically target the abdominal muscles.
If you want to target your abs, particularly while doing a pushup, try:
- While in plank position, pull in your navel. Your navel is connected to your transversus abdominis, which cover interior that keeps your gut inside and gives your spine and vertebrae a nice, weight belt type -tightening support. So pulling it in, you start to getting that deep inside the transverse abdominal muscle.
- Then make a Kegel squeeze. More women than men might be familiar with this term. Kegel shake is done by developing lower pelvic muscles and holding them high and narrow. For men who are not familiar with this term, which is similar to trying to stop urinating in midstream. This grip will allow sit and focus on your abdominal muscles.
- Try a dumbbell row of pushups. Start with a dumbbell weight appropriate to their current level of strength and fitness and progress in higher weights as you go along. Place the weights at an angle of 45 degrees; pull in the navel; develop pelvic muscles Kegel lower (squeeze), and breathe in as you lower your torso toward the floor.
Exhale on the way, and once your arms are in the fully extended position, perform a row – pull the barbell right to the chest. In the next push up, pull up with your left hand. This advanced technique abs work side by side, and target those muscles too deep base.