Love handles, does anyone really love them? They are so
stubborn, annoying and discouraging that we just want to hide them under baggy
clothes and hope the world doesn’t notice.
However there is a silver lining. At any given time the average man’s
body contains about 20kg of fat, it’s usually in flux either increasing or
decreasing. Spend more time losing it than gaining it and you will gradually
bury those love handles forever. Does it sound too good to be true? It’s not, believe me I’ve been there and done
it and I know how difficult it can be to win the battle of the bulge. The good
news is that you don’t have to fight alone. This week I am giving you ten lifestyle
and exercise tips on how to banish that unsightly jelly on your waist, if you
implement them I guarantee that you will be on the road to getting rid of the
belly flab forever! Guys don’t let the title deceive you; these tips are not
just for the ladies, so don’t pass this over to your wife and open another can
of star! These tips will help you regardless of your sex. So what are you
waiting for? Let’s go!
1. EAT MORE PROTEIN:
According to research, about 25% to 30% of
calories gotten from protein are burnt off in the digestive process compared to
just 6% to 8% in carbs. What does that tell you? Eat more protein. You will
increase your fat loss by substituting carbohydrates for protein in your meals;
think less white rice and more beans and boiled egg, fish etc.
2. READ FOOD LABELS:
Be honest, do you really read the labels on
the packaged foods you buy? Breakfast cereals, juices etc. are all danger areas
and you should know what is in every processed food you buy. Take a healthy
interest and avoid foods containing “high fructose corn sugar”. This artificial
sweetener has been used since 1971 to sweeten soft drinks, baked goods and
condiments and is partially blamed by scientists for the current global obesity
epidemic.
3. GET OFF YOUR ASS:
Do all your exercises standing instead of
sitting. Standing forces your body to recruit more muscles for stability and
the more muscles in use, the more calories burned for energy.
4. MIX UP YOUR EXERCISES:
When working out whether in the gym or at
home, make sure you mix up your exercises to get more calories burnt off. This will
allow your body to burn fat optimally without you getting tired quickly. For example,
if you have just done a set of press ups, follow this up with a set of squats
to give your upper body time to recover.
5. DO HOUSE WORK:
Yes you heard right guys! House work
contains some intense cardio and muscle strengthening exercise. Work like, ironing,
sweeping, washing clothes and scrubbing floors and bathrooms take a lot of core
strength i.e. you will build strong abdominal muscles and burn calories while
doing them. So stop giving your wife excuses and do your share this weekend.
6.
WATCH
SOMETHING MOTIVATIONAL:
Every week watch a movie that motivates you
to get in shape and take on the world. Scientists have found that watching a
motivational movie heavy on fitness visuals i.e. ROCKY can cause an increase in adrenaline and testosterone in
both men and women and push them into exercise and losing weight. Don’t believe
me? Then check out these training clips from rocky and call me on Monday!
7. BREAK A PERSONAL RECORD:
Every time you run try to run faster or longer.
This will motivate you to break personal barriers and the extra effort will
result in fat loss and your love handles will vanish. For instance if you can
run 1 km in 8 minutes set a target for yourself to run it in 7 mins 30 seconds.
Those 30 seconds extra may not look like much, but the effort will blow your
fat away! You can also try a variation, instead of 1km in 8 mins try to run
1.2km in 8 mins the extra effort will burn off any stubborn love handles.
8. BREAK ALL YOUR PLATES:
Then buy some new ones, and make sure they
are smaller. Portion control is one of the tricks to getting rid of love
handles. The thing is to trick yourself by eating smaller portions in smaller
dishes so that your food still looks plentiful, this will help you fight off
psychological hunger.
9. CUT CARBOHYDRATES:
You have heard it a billion times, I know. Just
do it, it works. A recent study from the University of Boston found out that
reducing calories from carbohydrates by half can lead to 7 pounds of fat loss
and 2 pounds of muscle gain in 6 weeks.
10. IN THE GYM, LIFT FIRST THEN RUN:
By running after you have already lifted weights, your body will have to respond by burning more calories from
stored fat as the glucose in your muscles would have already been depleted.
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