Today I want to go over 8 things you can do within the realm of diet, weight training, and cardio that will work.
#1. First I want to start with diet, and your first step with diet should be to reduce refined carbohydrates and sugar.
But we don’t want to just impose a ton of restrictions. Since the lower belly and love handles tend to be the last spots to go we want to be on a diet that we can actually stick to.
Because before your body starts burning those love handles it’s going to burn the fat from your face, your hands, your arms, and your legs first.
So you don’t only want to do what most people do and simply focus on reducing your calories, cutting carbs really low,
restricting yourself, and battling cravings all day and night long because that’s a losing battle.
Instead, you want to optimize hormones like insulin, glucagon, testosterone, ghrelin, leptin, and growth hormone because all of them play
an extremely important role in the fat loss process especially when we get down to the stubborn problem areas, that doesn’t seem to want to budge.
Controlling Insulin with your diet should be your first priority because insulin is like an on and off switch that controls whether you will be burning fat or storing fat.
According to research having high insulin levels can also cause your body to preferentially store fat around your belly and love handles.
Every time you eat insulin levels will rise, but they will rise especially high when you eat a diet high in refined carbohydrates and sugar.
So this is why the first step is to reduce and eliminate refined carbohydrates and sugar from your diet.
Refined carbohydrates include things like white flour, pastries, white bread, sodas, processed snacks, pasta, sweets, and breakfast cereals.
#2. Step two is to add whole sources of protein into your diet. Having a diet higher in protein will help you lower ghrelin levels.
When ghrelin levels are high you’ll constantly be getting signals that you’re hungry and that you need to eat,
so we’ll definitely want to be eating protein throughout the day to lower ghrelin. Adjusting your diet so that you’re having around 30 percent of your daily calories coming from protein won’t only help you feel more full,
but it’ll also speed up your metabolism and increase fat oxidation. This is due to the fact that protein requires more energy to digest than other macronutrients.
Also, the amino acids that make up protein will help you recover from the specific weight training workouts that I’m going to be going over in a bit.
#3. But first step 3 is to increase healthy fats in your diet and eliminate unhealthy sources of fat. Things like avocados, walnuts, and salmon can all help you stick to your new diet plan. Foods high in polyunsaturated fat,
monounsaturated fat and a little bit of saturated fat will help slow digestion in the small intestines, increasing fullness and decreasing appetite.
You do have to keep in mind however that many high-fat foods taste really good, but they are also really dense in calories.
Eating too many high-fat foods will prevent fat loss. Another thing to keep in mind before skyrocketing the amount of fat in your diet plan is that some people do better on a high-fat diet, while others simply do not.
The people that have a better response to high-fat diets and stay lean are considered as having “high-fat phenotypes.”Meanwhile, others that gain weight on high-fat diets are considered to have a low-fat phenotype.
Also, very high fat and very low carb diet may be difficult for many people to stick to since it restricts a lot of different food groups.
#4. This is why you also want to incorporate unrefined sources of carbohydrates that are high in fiber and digest slowly, into your plan and this actually steps 4.
High fiber carbohydrates like Oats and sweet potatoes… and high fiber vegetables like broccoli and Brussel sprouts will once again help regulate ghrelin levels which will help you manage hunger.
Many people avoid carbs entirely when trying to lose stubborn fat, but the truth is that almost all carbohydrates in their natural, whole, unprocessed form, always contains fiber.
In fact, one of the main things that happen when foods go from unprocessed to processed is that fiber will get removed.
This is unfortunate because a higher fiber diet can help you decrease insulin levels and burn fat. Almost always there’s a smaller insulin response to higher fiber meals than to lower fiber meals.
Now, as long as you keep your protein intake somewhere around 30 percent you can divide up your split of whole unprocessed carbs and healthy fats in a way that works better for you.
Both higher fat and higher carb diets can work for reducing the size of your love handles, so you can learn more towards one side of the spectrum or you can have a balance of both.
#5.Let’s move on to step 5 which is limiting alcohol consumption. Now you don’t have to give up alcohol entirely,
but drinking alcohol in excess is associated with increased fat retention around your midsection.
On top of that most drinks are high in calories not only from the alcohol but also from added sugars, that we want to avoid.
And once you start feeling a little buzzed you are more likely to make poorer decisions with what you choose to eat and how much you eat.
When mice are given alcohol it causes increased activity of neurons known as AGRP. These neurons are supposed to be active when your body experiences starvation,
but they also get activated when you drink alcohol ultimately causing you to overeat. This is why you should try to limit the number of times per week that you drink and stick to hard clear liquors when you do, like unflavored vodka.
#6. The next step is to incorporate full body weight training workouts once or twice a week. Even though you’re using weights the primary goal of these full body workouts should be to burn fat.
That means that you want to move quickly between the sets with short breaks around 60 seconds long.
On these days you’ll want to start with a weight that you can rep out for a slightly higher rep count around 10 or 12 reps
because as you move between sets at a fast pace you’ll notice a lot of fatigue setting in, lowering the number of reps you can squeeze out.
I want you to select a total of 8 exercises and start with the ones that work your whole body before moving on to exercises that hit the lower and upper body separately.
Some examples of full body exercises you can select include clean and presses, deadlifts, weighted burpees, and renegade rows.
A couple of examples of great exercises that will target your lower and upper body separately include barbell squats, Lunges, bench presses, and barbell rows.
Stick to one exercise at a time and complete all 3 sets before moving on to the next exercise.
A workout like this may be tough, but it will help you breakdown muscle,
increase lean body mass, deplete glycogen stores, and enhance insulin sensitivity while burning a ton of calories.
#7. Let’s move on to step 7 which is upper and lower body peripheral heart action training also known as pha.
I want you to incorporate this style of training 2 to 3 days per week and unlike the full body workouts, you can do these workouts on consecutive days without a day off in between.
Here you would focus fully on either your upper or your lower body for the whole workout and each set you would perform a superset between opposing muscle groups.
An example of this would be on your upper body day to do a set of dumbbell chest presses and then immediately do a set of barbell rows with no break in between the sets.
You’ll also decrease your rep range to 5 to 8 reps, aim for 3 sets, and increase your rest time somewhere around 3 to 5-minute breaks between supersets.
Since you’re taking longer breaks and aiming for a lower rep range I need you to really push yourself to use a heavyweight for all your lifts.
Lifting heavy weight and training at higher intensities like this can help you build muscle much faster than lower intensity workouts, and that’s the primary goal of these workout…to build muscle.
Breaking down and rebuilding muscle will help speed up your metabolism, and it’ll give you a buffer with how much food you can eat since a lot of those nutrients will be needed by your muscles for recovery.
But this kind of workout isn’t only for building muscle. Since you’re supersetting opposing muscle groups your heart rate will be high after each set because it has to work harder to pull and push blood to opposite sides of your body.
In combination with the heavyweight, you’ll be burning a good amount of calories during the workout as well,
and since you’re doing supersets you’ll be able to get more done in less time.
#8.The last and final step that I want you to take is to incorporate 2 to 3 high-intensity interval training workouts per week, and don’t worry you don’t have to go to the gym extra days to get these workouts in,
I want you to do them at the end of your pha workouts. This would mean that including your full body workouts, your pha workouts, and your HIIT workouts you’ll only be spending 3 to 4 days at the gym.
The other good news is that your high-intensity interval training workouts will only take you 15 minutes but they’ll help you burn a lot of body fat in this short span of time.
I recommend you select 4 exercises that you can go all out for. Examples include sprints, alternating rope slams, medicine ball slams, hammer swings on a tire, squat jumps, burpees, and other exercises like that.
When performing the exercise you want to go as hard and fast as you possibly can for 20 seconds and then take a 10-second break.
Then repeat the interval of 20 seconds on and 10 seconds off for 7 rounds. Take a quick 1 to two-minute break and move on to the next exercise until you’re done with all 4.
By doing a HIIT workout like this directly after one of your weight training sessions you’ll have direct access to using fat for energy.
Most of your glycogen stores will already have been used up while lifting heavy weights, so that energy pathway will be depleted.
Now there’s no doubt that this finisher at the end of your workouts will be difficult but it’ll help burn additional calories
and as long as you’re following the other steps it shouldn’t be very long before you start noticing a difference in the size of your love handles.
That’s it guys, I know this tip didn’t give you any kind of magical quick fix solution for losing love handles, but because there are none.
What this tip gave you was a true and honest strategy for setting up a proper diet and training plan designed to reduce those love handles as well as the rest of your body fat percentage.
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