What’s the best way to get rid of love handles? Are there any exercises that will target them specifically? A: My answer most likely won’t be popular, as there is no “best way” to get rid of the dreaded love handles, also known as the fatty deposits on the lower part of the external obliques. First and foremost, ignore the quick-fix ads for abdominal gadgets, diet pills and fad diets. Numerous studies confirm that spot reducing just does not work.
There are always gender and genetic factors to consider, but in general, you lose fat when you burn more calories than you take in. There are three important factors to consider: One, you need cardiovascular training to burn fat; two, you need to strength train to increase your metabolism, ad muscle, and tone and strengthen your midsection; and three, you need a balanced diet.
Strengthening your core will give your abdominals a tighter and firmer appearance, but this will not be noticeable until you have shed the unwanted fat from your midsection. In addition, strength training your upper body will create an illusion of having a smaller midsection by defining your shoulders, arms and pectoral muscles.
Adding Pilates work to your fitness regimen will also be a great aid in helping you battle love handles. Unlike more conventional abdominal exercises that focus on the rectus abdominis (the highly desirable six-pack), Pilates places an emphasis on the internal and external obliques. It also works on improving your posture, making your physique look longer and sleeker.
I am 51 years old and have gone up two dress sizes in the last year. How do I increase my metabolism?
expert tip
:: As simple as this might sound, do what is enjoyable for exercise, and you are sure to keep doing it for life.
A: Metabolism is determined by many factors, including gender, age, the amount of lean tissue and body fat you have, and how active you are. Many women your age experience the weight gain you describe, but there are ways to fight back. But first, consult your doctor to confirm that there are no health-related issues contributing to your weight gain.
The hormonal imbalances that occur during perimenopause and menopause can contribute to lowering your metabolic rate, as can stress. Also, most of us will lose about a half-pound of muscle per year after the age of 20 (depending on your exercise level).
Review your workout and eating habits. The best way to increase your metabolism is to exercise, as the more muscle you have, the more calories you burn.
A balanced workout routine should include cardiovascular, resistance and flexibility training. Your cardiovascular workouts should be a minimum of three times a week for 45 minutes to one hour. (Using a heartrate monitor will help you understand how you respond to different exercise intensities.) Shock your body with interval-training or circuit-training sessions.
It is of utmost importance that you add a resistance-training routine to your workouts since that will help build muscle and lead to a better working metabolism. It will also aid in improving cholesterol levels, reducing blood pressure and improving bone density. Begin with two sessions a week, with each session targeting every major muscle group. One set per muscle group is sufficient if performed to exhaustion and in good form.
Reevaluate your program every six weeks. The other component you cannot overlook is proper nutrition. Eat five or six small meals a day (do not skip meals or reduce your caloric intake drastically). Avoid fried foods and foods high in sugar. Focus on quality protein, whole grains, fruits, vegetables (make sure you have lots of ‘color’ on your plate) and healthy fats. Drink water, water and more water. And finally, make sure you are getting enough sleep.
Gloria Suardiaz Alvarez is a personal trainer and group fitness instructor in the Chicago area. Submit a question now!
Reevaluate your program every six weeks. The other component you cannot overlook is proper nutrition. Eat five or six small meals a day (do not skip meals or reduce your caloric intake drastically). Avoid fried foods and foods high in sugar. Focus on quality protein, whole grains, fruits, vegetables (make sure you have lots of ‘color’ on your plate) and healthy fats. Drink water, water and more water. And finally, make sure you are getting enough sleep.