fbpx
Connect with us
Love handles - Get rid of back fat and love handles Love handles - Get rid of back fat and love handles

Fitness

Love Handles – Get Rid of Back Fat And Love Handles

Back fat and love handles can be very stubborn. That’s why a lot of people give up and let it go.
But nothing can stand in your way if you are willing to do what is necessary.
After reading this article you will have a powerful training routine and a meal plan that will attack these problem areas.

This training plan with a back fat and love handle will require a total body approach. The reason for this is that it is not possible to reduce on-site.
Therefore, it will consist of super-focused workouts combined with a short cardio session.
If you do this, extra fat will be burned on whatever part of your body exists.

So the ultimate goal is to get rid of back fat and love handles most efficiently. Another thing is that it is important to include strength training.


But don’t worry, you don’t have to go into a beast mode like a bodybuilder.
That particular exercise only needs a kettlebell or a dumbbell.

Exercises to get rid of love handles and Backfat

Let’s take a look at the 4 exercises that will help you shred fatback. and get rid of back fat and love handles.

1. Air Bridges exercise to get rid of love handles

Air Bridges exercise to get rid of love handles

Get rid of love handles:

Stand with both hands in the reverse plank position and support your upper body from behind and feet flat on the ground.
Raise your right leg as close to your chest as possible and hold it for one second.
Now slowly lower your right leg to the starting position.
Do the same inward movement for your left leg and repeat for the right leg.
Do 3 sets of 15 repetitions.

2. Sitting Kettlebell Twist

Note: You can use a kettlebell or a dumbbell for this workout.

Get rid of love handles:

love handles - exercise to get rid of love handles

Sit on the ground with your legs stretched out and close together.
Hold the weight with both hands in front of you, then twist your torso to the left while leaning slightly backward and then twist to the right.
That completes one repetition. Do 3 sets of 20 repetitions.

3.StarFish lifts

love handles - StarFish lifts

Get rid of love handles:

Lie on your back and spread your legs and hands to a star.
Lift your right foot together with your left hand to touch each other.
Go back to the starting position and do the same for your left foot and try to touch your right hand.
Do 3 sets of 10 repetitions.

4. slow butterfly

back fat exercice

Get rid of love handles:

Stand with your feet shoulder-width apart and the upper body bent 30° to the ground.
Make fists with both hands and keep them close together.
Now slowly stretch both hands wide apart until you can’t go any further.

exercices los fat back
Hold the position for a second and slowly return to the starting position with your hands closed.
Do 3 sets of 25 repetitions.
It’s time for some cardio
After you have completed the above circuit, you will rest and cool down for a few minutes while you are about to start the cardio session.
The cardio session should last at least 10 minutes.
You can do any cardio workout you like the most, whether it’s swimming, jogging, cycling or fast walking.

How many times a week should I train?

The ideal training frequency is 4 times a week. You alternate your exercise and rest days.
Here is a good example:

Monday: training day
Tuesday: rest day
Wednesday: training day
Thursday: rest day
Friday: Training day

Saturday: rest day
Sunday: training day

Some people prefer back-to-back training days and then take the third day to rest. But make sure you take a rest day because your body needs time to recover.

The diet for back fat and love handles:

Any training plan that produces results should be supported by proper nutrition.
Without that, it is a great failure.
For this to work, you need to concentrate on eating fresh vegetables, whole grains, low-fat proteins such as fish, salmon, and chicken breast.
You can also add nuts and seeds to snack on if you’re hungry, but make sure they’re unsalted.

Don’t forget to include moderate amounts of healthy fats from sources such as avocado, coconut oil, and olive oil.
Healthy eating doesn’t have to be complicated. You just have to watch what you eat all day.
So, before you eat something you’re not sure about, ask yourself, “will it be good for my body?”
When you do that, it becomes natural for you to control what you eat without feeling irritated.
What many people don’t realize is that getting your dream body is a mental game.
If you train your mind for a certain food, your body will naturally refuse it.

It’s not that you should throw away your treats completely, but you should develop the discipline to help you control that uncontrollable appetite if you have a training plan.

Related article: Top 10 Home Exercises To Lose Weight Fast

Thank you for reading please don’t forget to share this article with your friends