How to Lose Your Love Handles

You can run yourself ragged but still not lose your love handles … and there’s a reason for this. Your body does not burn this fat until all other sources of energy have been used … also to burn fat your body needs lots of oxygen. And of course, you want the fat to go and to get muscles instead.
Start practicing these easy everyday exercises today, and you’ll see results within a few weeks!
Here are 4 “secret” ways to build muscle without really working hard ..
1. Squeeze, hard! Your “gluteus maximus” - that is your butt - is one of the three biggest muscles in your body. If you exercise it you’ll not only increase your metabolism - and making it possible to get rid of love handles fat and weight - but you’ll get a more sexy bum! Your tummy and belly also tense up - an extra bonus to get rid of love handles! It’s easy to do whether you’re standing up or sitting down:

Squeeze hard for 3-4 seconds, relax, repeat 10-15 times. These invisible exercises do not need any equipment and nobody will notice you doing them.
2. Stand tall. Simply being aware of your posture will make your muscles work harder.This burns calories and builds muscle. For example, when you’re doing the dishes or ironing, be aware of your posture. Your love handles and stomach fat will melt away quicker if you have muscles there. So exercise them - feel your stomach and back muscles tense and work harder when you pay attention to your posture? The muscles you have there need to get bigger and stronger, because your body will then use more calories … some taken from your love handles.
3. Play with your children. Notice how kids always enjoy fooling around, especially when they are young? Join in! Chase them, catch the ball, throw sticks at the dog if you have one, play around. Everybody will have a good time. Of course, they only enjoy it as long as they are young ….

4. Isometrics - the hidden powerful secret. An isometric exercise is one where your muscles are tensed but nothing moves. Tense your body against the wall as if you are trying to push it away. You push, the wall just stands there but it is hard work. That’s an isometric exercise. Do various isometric exercises several times a day. Here are some examples:
* Imagine you have a hard cheese between your hands and press so hard it starts to drip.
When you go through a doorway you can pretend you are about to lift the whole building up by pressing against the frame above your head.
* Still in the doorway - push against the door frame and pretend you’re Superman, pushing the doorway apart. Tense as hard as you can, relax, and repeat again .

* Spend time outdoors. Notice how much of the equipment at the gym merely duplicates what you would be doing if you were outside? So, why not go running, rowing or cycling in the fresh air outside instead! It’ll feel so much better doing it in the fresh air instead of in a sweaty room, often with loud music blaring at you …music that you haven’t had a say about at all …
* Become a high energy walker. Think about your walking style. Lengthen your stride, make sure you’re not tripping along. Lengthen your stride just a little, walk with a little “swagger”, and you’ll feel better. More sure of yourself - and you’ll get a sexier bum!
These easy, fast and simple exercises can be incorporated into your daily life right now!

Abdominal Reverse Curl Exercise

The reverse curl will develop the lower abdominal muscles and will help to reduce a protruding stomach.

How to perform the abdominal reverse curl:

• Starting Position: Lie on the floor. Bend the knees, place the feet flat on the floor, and place arms at sides.
• Movement: Pull the knees to the chest, raising the hips off the floor; do not let the knees go past the shoulders. Keep your head in a neutral position. Slowly return to starting position.
• Exhale as you pull your knees toward your chest; inhale as you return to starting position. Repeat until fatigued.

Power Tip: Hold a light dumbbell or medicine ball between your ankles or knees.

Abdominal Reverse Curl Exercise | Fitness and Freebies

Side Crunch Exercise

To tone love handles, do side crunches!

• Get on the floor into a regular sit-up position (knees bent(, then drop your bent legs to the side, resting them on the floor. Your torso and head should face the ceiling.
• With your hands behind your head, crunch straight up, then lower.
• Do 15 to 20 repetitions, then switch sides.

You should definitely feel this in your obliques — the muscles that run along the side of the stomach. Add these to your regular routine and try adding some cardiovascular exercise (walking, jogging, aerobics) if you are not already doing so. This will help burn more fat and reveal your newly formed muscles and toned waistline.

Side Crunch Exercise | Fitness and Freebies

The Plank

Works the abdominals and back

How to perform the plank:

• Lie with legs extended, toes tucked, and upper body propped on forearms.
• Lift body so weight rests solely on forearms and toes, forming a straight line from heat do toe.
• Keep abs contracted and hold 30 seconds (gradually working up to 60); repeat 3 times.

Plank with Butt Lift

Lying in the starting position above (upper body propped on forearms), tighten your abs and butt and lift your body until it makes a straight line from your head to your heals (don’t let your hips sag). Keeping your torso stable, lift your right leg off the floor, then lower it. Lift and lower opposite leg. Continue to alternate leg lifts; work up to a total of 2 minutes (start with 30 seconds if you are a beginner).

Trainer tip

: If you need a break, just lower your knees and rest for a moment.

Plank Exercise | Fitness and Freebies

Everyone, guy and girl, has dreamed of having sexy flat abs, toned and well defined. It is not about mere vanity at all because it is about feeling sexy and confident all from having great abs!

So everyone dreams about this but guess what, very few people actually have them! Really, only about 3 in 10 people have toned abs that will show through. If you want to be one of those 3 people, read on to learn how to get those sexy abs!

Despite what everyone tries to make everyone else think, it is really not that difficult to get a great six pack. It is actually more likely that people do this because they feel it is difficult or even impossible for themselves to get sexy abs. But realize this, if you know the best and easiest methods to getting toned abs, then all you have to do is stick with it and follow through. Even though some say it is impossible, it really is not and once you learn how, getting there will be that much easier.

The first thing that you need to understand is the role fat plays in your goal of getting sexy flat abs. You, like everyone else in the world, have belly fat. The only people who can honestly say they do not have belly fat are the ones who have flat toned abs. They have lost the belly fat and now can show off sexy abs and you can do the same.

You need to lose the belly fat that covers your ab muscles. Ignore what people tell you about ab machines, ab exercises or anything like that. They do not work, plain and simple. That is not what it is all about. It might seem like it makes sense since ab exercises are working your ab muscles but there is little connection.

One of the two main methods of getting sexy abs is to first establish a good foundation of healthy eating habits. That means no junk food, no fried food, no fast food, no sodas, no sports drinks, no junk, period. You need to eat fresh whole foods. This means fruits, vegetables, and high quality meats. Keep in mind, just because there is a label that says organic does not mean it is healthy.

There are plenty of processed organic foods out there and you will want to avoid processed foods period. Yes, it may seem extreme if your diet consisted of junk food, fast food and fried food. But if you want those sexy abs, this is what you are going to have to do. Once you cut those foods out and focus on fresh foods, you will begin to see yourself reduce the belly fat, and actually your body fat in general too.

The second method of getting sexy abs is to work out, focusing on burning fat and all body exercises. That is absolutely right, no matter how many crunches, sit-ups or other ab exercises you do, even if it totals to 500 per day, you will not get sexy abs. Very simply, ab exercises do not burn fat, so you will not see results.

The best workouts to do to get your sexy abs back are cardio and weight training. With both of these workouts, you will want to focus on more all-body exercises instead of isolating certain muscle groups. Cardio, such as running on a treadmill or a track, will burn fat and weight training will tone and define your muscles.

The truth to sexy abs does not even include ab machines so make sure to start with the foundation of great cardio, weight training and a healthy diet and you will see results quickly!

3-31-2009

Supersets 3×12-20 Reps

Leg Press - 55 lbs Per Side

V-Squat - 45 lbs Per Side

———–

Seated Hamstring Curls - 90 lbs

Lying Hamstring Curls - 35 lbs

———–

Smith Machine Squats- 25 lbs Per Side

Walking Lunges - 15 lb Dumbbells

———–

Standing Cable Leg Extensions - 20 reps 60 lbs per leg

Standing Cable Hip Abductor/Outer Thigh - 20 reps 40 lbs per leg

———–

Lying Hip Raises w/ 25 lb plate on stomach - 25 reps

———–

Calves

Seated Calf Raises - 10 lbs 20 reps

Standing Calf Raises - 20 lbs 20 reps

Abs

Tues Ab Workout From Men’s Fitness magazine

Lower Ab Machine - 10 lbs 3×15

Reverse Crunches On Stability Ball - 3×20

Crunch Machine - 10 lbs 3×20

Lower Back Machine - 75 lbs 3×20

3-30-2009

I’m going to continue this routine for a couple of more weeks, I really like it..

The shoulder routine that I did was balancing on one foot at a time while doing my reps. Basically I stood on one foot for a total of 12 reps switched to the other foot and did another 12 reps. That counts as 1 set.

Shoulders - 3 sets 12 reps per foot

Dumbbell Standing Shoulder Presses

Dumbbell Bent Over Rear Delt Flies

Dumbbell One Arm Lateral Raises Laying On An Incline Bench

Reverse Pec Dec Rear Delt Flies - 3 sets 20 reps

Dumbbell Standing Front Shoulder Raises Then Swing Out To Lateral Raises Without Stopping  

Abs

Mon Ab Workout From Men’s Fitness Magazine

Lower Ab Machine - 3 Sets 20 Reps 20 lbs

Bicycles - 3 Sets 40 Reps

Crunches On Stability Ball - 3 Sets 20 Reps

Lower Back Machine - 3 Sets 20 Reps 75 lbs

Cardio - HIIT

Stationairy Bike 10 Mins

Elliptical 10 Mins

Stair Climber 10 Mins

3-26-2009

Legs

Hammer Strength V Squat Machine: 3 sets, 40 lbs per side, 20 reps each: feet together, shoulder width apart and legs wide apart

Seated Hamstring Curls: 3 sets, 90 lbs, 20 reps

Lying Hamstring Curls: 3 sets, 40 lbs, 20 reps

Leg Extensions: 3 sets, 60 lbs, 20 reps

Leg Abductor and Adductor Machines: 3 sets, 80 lbs, 20 reps

Standing Calf Raises: 3 sets, 20 lbs, 20 reps

Abs

Wed Workout From Men’s Fitness Magazine

Crunches On Stability Ball: 3 sets, 25 reps

Lower Ab Machine 10 lbs 3 sets 15 reps

Cardio HIIT

Stair Climber 10 mins

Elliptical 10 mins

Treadmill 15% incline 2.5 mph speed 10 mins

3-25-2009

Back 3×12

Hammer Strength Lat Pull Downs - 40 lbs Per Side

Unilateral Rows - 40 lbs

Cable Lat Pull Downs - 100 lbs per side

Seated Cable Rows - 50 lbs

Lat Pull Downs - 70 lbs

Cable Straight Arm Pull Downs - 30 lbs

Bi’s

Seated Alternating Dumbbell Curls - 12 lbs

Concentration Curls - 10 lbs

Ez Bar Curls - 30 lbs

Dumbbell Hammer Curls - 8 lbs

Abs

Wed Ab Workout From Men’s Fitness Magazine

Lying Leg Raises - 3×20

Lower Ab Machine - 10 lbs 3×15

Oblique Crunches On Hyper Extension Bench - 3×20

Crunch Machine - 10 lbs 3×20

Cardio HIIT

Elliptical - 10 mins

Stationary Bike - 10 mins

Stair Master - 10 mins

Legs 3-24-2009

Supersets 3×12-20 Reps

Leg Press - 55 lbs Per Side

V-Squat - 45 lbs Per Side

———–

Seated Hamstring Curls - 90 lbs

Lying Hamstring Curls - 35 lbs

———–

Stability Ball Squats - 15 lb Dumbbells

Walking Lunges - 15 lb Dumbbells

———–

Standing Cable Leg Extensions - 20 reps 60 lbs per leg

Standing Cable Hip Abductor/Outer Thigh - 20 reps 40 lbs per leg

———–

Lying Hip Raises w/ 25 lb plate on stomach - 25 reps

———–

Calves

Seated Calf Raises - 10 lbs 20 reps

Standing Calf Raises - 20 lbs 20 reps

Abs

Tues Ab Workout From Men’s Fitness magazine

Lower Ab Machine - 10 lbs 3×15

Reverse Crunches On Stability Ball - 3×20

Side Bridges - 3×20

Bicycles - 3×50

Crunch Machine - 10 lbs 3×20

Lower Back Machine - 75 lbs 3×20