Physicians claim that the love handles men want aren’t always easy to get. They’re very elusive for all of us! Some say that men are more prone to having fat around their waistline compared to women. Did you know that excess abdominal fat can result in chronic diseases like heart disease, type 2 diabetes and high triglycerides? If you truly want to get rid of those love handles, then you must rethink your diet. It must be balanced and nutritious.
- Avoid sweets & junk food. You should avoid eating food that includes a high content of sugar, sodium and saturated fat, such as sausages, bacon cheeseburgers, chili dogs, French fries, wings and spare ribs as much as possible. Try consuming food items like fruits, vegetables, beans, whole grains, lean meats and low-fat dairy that are high in nutrition value. Only eat red meat once or twice a week. Juicing is also a great way to get an awesome boost in nutrients for a mid morning snack. Do some research on ‘raw food diet’ and as I mentioned, move towards organic fruits & vegetables.
- Lower the intake of calories. If you want to lose weight then you should stick to around 2000 to 2500 calories a day. Realize also that there are good calories and bad calories. Anyone who says that you should focus on portion size rather than calorie quality is misguided. You can’t just eat anything which has low calories! Anyone who says that a 250 calorie Twinkie is the same as the same amount of calories for a serving of organic fruits & vegetables is insane! Believe it or not, the quality of calories affect your metabolism. Here’s a basic definition of these:
- Bad Calories – refined sugar and flour, processed foods, refined carbohydrates, soda and beer. Consider anything with high fructose corn sugar to be in the ‘bad calories’ category. Stay away from all fried foods.
- Good Calories – Anything high in nutrition such as raw fruits & vegetables. Look to see what’s high in water, minerals and vitamins. Foods low in solid fats and additional sugars. Try and understand how the food itself is prepared. Fresh is always better than processed. Choose baked foods over fried.
The following are great exercises for working on eliminating love handles. There are many more be these work great.
Stability Ball Twist
Using a stability ball, lie back with your feet firmly on the floor. Hold a weight or medicine ball just at chest level and hold your arms straight out. Keeping your bottom at the top of the ball, slowly move your upper body to the left until your hands are pointing towards the wall. Return back to center and repeat, going back to your right side.
Bending to the Side
Stand tall with knees just slightly bent and your feet approximately shoulder width apart. Now slowly lower your core several inches to the right side and then go back up. Now do the same on your left side. Do the left / right sequence ten times when first starting out and increasing from there. Remember don’t lean forward or backward during these exercises. Also, twisting too far to the right or left can cause injury.
Twisting the Torso
Just as the Bending to the Side exercise, stand tall with your feet shoulder width apart. Move your upper body slowly to the right side and then back over to the left. Remember to keep the hips forward and stationary. No bending or twisting too far. We want to reduce the pain and injury as much as possible.
As a reminder, it’s OK to stick with the standard exercise machines in the gym. Remember to add push ups, bench dips, squats, lunges, and cardio in your routine. With high quality calories and a good exercise plan, you will find yourself getting rid of those love handles men never wanted in the first place.