Beach season is right around the corner and we need a concerted effort to shape up that mid-section. As mentioned in a previous post I will be releasing ab challenges every Thursday. If you follow along with these challenges and not miss a single week AND follow a solid nutrition plan you will be sitting well for that first stroll on the beach.
One of the biggest fallacies to hit the fitness world is the idea of “spot reduction”. It means that you can lose fat in just one part of your body. Love handles are the perfect example. Your total body fat rises and accumulates just above your hips by your low back. You think, “I just need to blast these love handles with workouts right?” Wrong. The ONLY way to reduce those love handles and give your self the sexy midsection you want is to reduce your total body fat.
So Why Should I Even Do A Love Handle Workout?
Great question. Strengthening your midsection will help with muscle definition. Once you lose the body fat you will see every curve and outline of your abs and oblique muscles.
The love handle workout that I created is challenging. There are ways of modifying each exercise to make it easier but I recommend trying the standard exercises first.
If you would like to get straight into it, here’s the workout video:
Give Me The Full Details On The Workout Bro…
Ok, so the workout will last a little over 5 minutes long. HOWEVER, I recommend going through it at least twice. If you do it 2X a day for the next 7 days you will have given your entire core a monster workout and be ready for next weeks ab challenge.
For this workout, you will do each exercise for 45 seconds and then rest for 45 seconds. This is what it looks like…
5 Minute Love Handle Workout:
Time to complete 1 set: 5 minutes
45 sec Side Plank Crunches (left side)
45 sec Half Plank Twists (left side)
45 sec Side Plank (left side)
–45 sec Rest–
45 sec Side Plank Crunches (right side)
45 sec Half Plank Twists (right side)
45 sec Side Plank (right side)
–45 sec Rest then repeat 1, 2 or 3 times–
My Love Handles Are Still Showing… What Next?
Real love-handle vaporization occurs in the kitchen. I’m going to break this process into two steps.
Step 1: Basic Elimination List and Inclusion List:
These are foods that you need to eliminate from your diet or at least drastically reduce in order to drop those love handles and in fact reduce your total body fat. The inclusion list includes foods that you should be eating regularly.
Elimination List: Avoid These Foods At All Costs
Tortillas (all kinds)
Inclusion List: Eat These Foods
Protein: Eggs, Chicken, Turkey, Fish, Legumes (lentils, black beans, kidney beans, etc.)
Grains: Steel Cut Oats, Brown Rice, Quinoa, Millet, Buckwheat
Vegetables: All vegis. Try to get an abundance of color
Nuts: All nuts and seeds
Oils/Fats: Coconut Milk, Oils (Olive, Flax, Peanut, Grapeseed, Coconut, Safflower)
Fruit: All kinds (yet limit ripe bananas, melons, pineapple, raisins because they have a high glycemic value)
Step 2: Advanced Avoidance List:
For all of you adrenaline masters that have already obtained a high control of your diet but still can’t seem to lose those love handles, limiting the below foods for a time being will help you drop extra fat throughout your body.
If you choose to go the “Advanced” route PLEASE take a multi-vitamin because the above foods have needed nutrients. I use a well known quality vitamin from Metagenics called PhytoMulti Vitamin.
I would love to hear your thoughts below? What do you think of the workout? Too hard? Too easy? How many times did you go through it?