Love handles effect us all, generally they are the first place people put on weight and the last place people lose it. This is part two of a three part series on how to lose love handles so if you didn’t get part 1 then check it out here.
So last time we discussed diet which is by far the most important aspect of destroying those love handles. This time we are discussing the close second: training. Let’s bust one myth immediately, no matter how many crunches, oblique twists or side bends you do you will not burn off the fat without a proper diet. Plus that can’t be the only thing you do.
The reason we train abs is to increase the strength and size of those muscles. Not to burn calories. To burn calories you need to train a little smarter. As well as doing cardio. You can do this in many ways, and the easiest way to do it at first is by either super setting your workouts, decreasing the rest in between sets or by changing from a bodybuilding workout to an aerobic one. Let’s explore these in more detail.
A super set is one exercise performed after another exercise with no rest. It could be pull ups into press ups, kettlebell swings into sandbell slams, knee ups into burpees or any other two exercises. Doing this increases the amount of calories burnt but you also get through your workout faster, meaning that you can do more or you can decide to do some cardio afterwards.
I love to do this with my advanced clients, this is an awesome way to burn calories and therefor love handles without even changing anything. Let’s say you’re doing a bench press and you’re going for in between 6 and 10 reps, with 2 to 3 minutes rest in between sets. Let’s decrease the weight and go for 15 reps, decrease the rest to 30-60 seconds and finally add another set.
Once again, this increase the amount of reps exponentially, and the time you get to burn calories as well. But by far my favourite thing to do with my super advanced clients is to just cut out the rest all together. So you do your set and instead of resting you do a minute of skipping on the jump rope. Then you get back into your set. This is called an active rest period.
Change your workout
I’m not here to talk shit about other trainers, i’m sure plenty think or talk shit about me but that’s life. But too many come from a body building background and try to put their clients on a similar programme. This is something that might work if your client is a 16 year old lad who just to increase his muscle mass. But if you are most people then you just want to lose weight.
A body building workout is not the best way to do this. You need to add circuits and super sets to your plan. So what do I recommend? Get yourself a timer, do 30 seconds of kettlebell swings, 30 seconds of sandbell slams and 30 seconds of battle ropes. Repeat 5 times and then go onto another circuit. This will burn so many more calories than bodybuilding ever will. Ensuring you lose those love handles quicker and more effectively.
So that’s it for part 2. Check back tomorrow for part 3: cardio!