How To Get Rid Of Love Handles

We are absolutely sure that no man who wants to be attractive and wants to look good, he wouldn't like any lower back fat.  

But what is to be done in situations like this which unfortunatelly cannot be avoided? First and foremost, this type of low cannot be eliminated through diet. In this case, sports is the answer. But for this particular part of the body, you have to understand the diet rules and the training aspects for this

The oldest (and best) back exercise

The deadlift is arguably the oldest exercise known to man. It's also considered the most effective for training the lower back and lowering body fat. For those not familiar with this strength and conditioning “staple” it really is quite simple. You pick a barbell off the floor and put it back down for a pre-agreed number of sets and repetitions. All with the correct form.

How to deadlift

1. Place the bar in front of you with your agreed weight.

2. Stand with your mid-foot under the bar, but don't touch it with your shins.

3. With your feet hip-width apart grab the bar.

4. Holding the bar with a grip shoulder-width apart keep your arms straight and hanging just outside your legs.

5. Bend your knees. Keep going until your shins touch the bar, but don't move the bar.

6. Keep the bar over your mid-foot position. Lift your chest.Straighten your back, take a breath and pull.

7. Holding the bar stand up keeping the bar against your legs.

8. Then slowly return hold it and stand up. Keep the bar against your legs. Don't shrug or lean back at the top.

9. The key for this exercise is finding the right weight, sets and repetitions to use and battle gravity with. This can of course vary depending on many factors – and should be continually varied to subject the body to new training stimuli – but research published in the Journal of Strength & Conditioning Research found a, “3 sets × 10 repetitions at 75 per cent 1 repetition maximum” training protocol triggered a significant spike in testosterone levels.

Why do you think this is important? Boosting testosterone has been shown to help with everything from more muscle mass to greater fat loss. Two physical adaptations that will obviously help re-design your lower regions.

The other oldest (and best) back exercise

This second tip is basically a gym-based optical illusion.

That's because to make your lower back look smaller and more defined it makes sense to increase the size of the top portion. To do this you must fully engage – and train – the latissimus dorsi muscle.

For those that didn't show up to that biology lesson, the latissimus dorsi is the large muscle on your back that you use during most pulling movements. Gym-dwellers often refer to them as your “lats” and studies show should you improve its strength and shape you can instantly improve the appearance of your entire physique too. Which is why understanding hand placement during the tried and tested pull-up is crucially important.

Take for example the research from the Department of Kinesiology at Pennsylvania State University.

Scientists wanted to measure which grip activated the back muscles the most: an underhand grip (supinated) or an overhand grip (pronated). Using electromyography to measure muscle activity they found a, “Pronated grip (overhand) is recommended for maximally activating the latissimus dorsi (back)”.

Fat Loss

Scientists still have a mistery to solve which is why we hold fat in different areas of our bodies. It's this kind of biological ambiguity that continues to baffle biologists. But what we do know – thanks to the British Medical Journal – is where we hold the fat has serious health implications. With waist, back and hip fat being linked to everything from heart disease to premature death. Therefore for health reasons alone make sure your gym routine has at least some emphasis on fat loss if you're carrying a little extra timber around those areas.

There are hundreds of practical training protocols to try and use, but one of the easiest and most effective is H.I.I.T (High Intensity Interval Training) using a rowing machine as your weapon of choice. To do this simply jump on the seat. Strap your feet in. Warm up for 5 minutes and then work at a fast pace (75 per cent+ of your maximum heart rate) for 20 to 40 seconds, followed by a period of low intensity training or complete rest which lasts 20 to 120 seconds.

You then repeat this for a total of 10 to 20 minutes.

Why? All because the International Journal of Obesity found the intense, short nature of interval training to be a better alternative to burning fat than spending hours slowly and steadily wishing your way leaner on the treadmill.

Don't disregard the diet

This article does a great job of detailing eating for fat loss, but essentially, understand that certain dietary evils could be causing you to store fat in all the wrong places.

One of the worst culprits being high-fructose corn syrup which accounts for as much as 40 per cent of caloric sweeteners used in the United States and has since expanded over the pond to plague us too.

According to research from the Journal of Pharmacology Biochemistry and Behaviour high-fructose corn syrup is, “Accompanied by an increase in adipose fat, notably in the abdominal region.” For this particular reason, avoid those highly processed sugary treats and instead opt for healthier snack options. And as an extra bonus, aside from the information we ofered above, here is a program which will work much more efficiently when you do.

Follow this workout and melt your love handles

Exercise 1: HIIT

5 minute warm-up

30 seconds (Fast paced, 75 per cent or more maximum heart rate)

60 seconds active rest (gentle rowing, 50-60 per cent of maximum heart rate)

Exercise 2: deadlift

10 Repetitions

3 Sets Total

Using 75 per cent of Your 1 Repetition Maximum

Exercise 3: pull ups (overhand grip)

10 Repetitions

3 Sets Total

Using Your Bodyweight

Exercise 4: single-arm bent over dumbbell rows

10 Repetitions

3 Sets Total

Using 75 per cent of Your 1 Repetition Maximum

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