granz
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Joined: 6/22/2009
Msg: 1 | |
| Love-handles
Posted: 9/20/2009 6:16:53 PM | Any advice on getting rid of love-handles? Any specific diet and exercise regimen that could target this area?
In the meantime of getting rid of them, are there any dressing techniques to make their appearance less visible? | |
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| Love-handles
Posted: 9/20/2009 6:43:30 PM | Cardio supplemented with compound movement lifting. There is no such thing as target fat loss aside from surgery.
A 50/30/20 would work as far as diet is concerned imo. That's 50% protein, 30% low GI carbs and 20% essential fat. Make breakfast your biggest meal of the day.
In the meantime just wear pants that do not give you a muffin top and shirts that are not too fitted. | |
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granz
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Joined: 6/22/2009
Msg: 3 | |
| Love-handles
Posted: 9/20/2009 6:47:39 PM | | Can you be more specific about food items? Which foods would have the right nutrients? | |
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| Love-handles
Posted: 9/20/2009 6:59:03 PM | Protein:
Lean beef
Skinless chicken
Salmon
Tuna
Eggs
Flounder
Pork tenderloin
Cottage cheese (low fat or fat free)
Whey protein
Carbs:
Yams
Oatmeal
Red skinned potatoes
whole wheat or multigrain pasta
EFAs:
Flaxseed
Fishoil
All the veggies you want as long as they are green and leafy. You should however have a meal of protein + a high GI carb such as white rice or regular pasta immediately after a workout.
Also you should drink at least 1 gallon of water per day.
As far as portions go. 6 small meals a day with cottage cheese being your last meal right before bedtime. It's slow digesting so your body does not go catabolic. | |
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granz
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Joined: 6/22/2009
Msg: 5 | |
| Love-handles
Posted: 9/20/2009 7:14:35 PM | I'm sorry. I should have mentioned that I'm vegetarian. I usually go through whey protein, eggs, flax, beans and tofu for protein.
I'm a bit wary of potatoes. They're really starchy. Aren't they mostly carbohydrates? | |
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| Love-handles
Posted: 9/20/2009 7:15:00 PM | | You've got to burn them off just like anything else. Low calories in, and burn lots out. Running, swimming, weight training, any cardio is good. And for food as the other poster said, lean foods that aren't full of simple sugars. I find alcoholic drinks seem to give some people the extra tire around the waste. Skip on beer on at least switch to light. | |
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| Love-handles
Posted: 9/20/2009 7:33:42 PM |
I'm a bit wary of potatoes. They're really starchy. Aren't they mostly carbohydrates?
Yes, they are.
I think that's why she listed them under CARBS.  | |
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| Love-handles
Posted: 9/20/2009 8:19:32 PM | In body building you can isolate a body part but with weight loss, there is no such thing as targeted fat loss. Think of it as draining water from a pool, in order to get it out of the deep end you have to remove water from the whole pool. The same thing for fat loss. Maintain a healthy diet that allows you to drop a little weight each week.
Good luck | |
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| Love-handles
Posted: 9/20/2009 10:32:57 PM | Verticle stripes/dark colored shirt.
Do cardio, you cannot "spot reduce" fat.
Weight-train, muscle-mass burns fat. Working the large muscles in the legs and back produce test, which is the anti-fat.
Eat 60% carbs, 20-30% protein, and 10-20% fat. Eat about 3-500 calories less than you use per day. Eat more carbs closer to morning and more protein/fat closer to bed-time.
The above is a very good overview on how I went from 200# and 19% body-fat to 175# and 10.5% body-fat. | |
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| Love-handles
Posted: 9/21/2009 2:37:08 PM |
In the meantime just wear pants that do not give you a muffin top can't emphasize that enough... | |
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| Love-handles
Posted: 9/21/2009 4:13:44 PM | There are exercises you can incorporate in your routine such as:
waist rotator
side bends with weights
oblique crunches
seated waist rotating with pole
The list really goes on ....
I really like doing side raises on the hyper ext (if you haven't a flat hyper ext then you can do the same thing off the end of a bench with someone weighting your legs down.
Don't forget abs too.
I see a lot of guys in the gym who leave their abs/obs till last and then don't have the energy to do them. | |
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| Love-handles
Posted: 9/21/2009 8:07:53 PM | | nothing wrong with spot exercising, but it won't achieve spot reduction. | |
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| Love-handles
Posted: 9/21/2009 9:31:25 PM | Ok.
1. Abs are made in the kitchen. If you are serious, you can do this easily. Drink only water- tons of itr. If it is driving you crazy, add lemon or have green tea- unsweetened. If you can't stand that try making your own vegetable and fruit juices e.g. carrot, cucumber, pear.
No bread/crackers/sweets. Get carbs from vegetables, oats, low glycemic fruits, etc.
Eat every 3 or so hours. Three meals and three snacks.
Focus on protein. Beans, tofu, et. If you eat dairy, try nonfat milk and cheese.
No fried, creamed or obviously bad foods.
2. Cardio is key. At least 4 days/wk. Try intervals of increased speed. | |
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| Love-handles
Posted: 9/22/2009 2:29:47 AM | I am sure that you are more than well aware about getting your abs in the kitchen... and that is sound advice... but a combination of cardio , weights ... including abs/obs/core strength and your diet is a good way to try to get rid of the love handles.
You know if you take a look at some of the mens health magazines you will see a number of great bods that still have love handles. Having said that I am sure you know where you want to be with your own just as us woman do (and we usually drive you guys crazy when you think that the bod is good how it is!)
Anyway there are lots of good books on exercise and nutrition but only you know exactly where you want to go with your body image. I make short term goals and then new ones when I have acheived the previous ones.... even when I am indecisive about the overall goal as that often changes along the way. Believe me it works! | |
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| Love-handles
Posted: 9/22/2009 11:54:25 AM | Cardio, Cardio, Cardio...I developed those handles myself this year. I'm 45 was in great shape as a runner but due to a hip injury cannot get in cardio. I continued my AB work and underneath the "handles" I'm solid, but I can't burn the fat without really moving my body. I eat a very lean diet, gained only about 5 lbs, but just stuck with that little intertube of flab around the middle. I'm now able to ride a stationary bike a little so it will go away I think.
To make it less visible, don't wear a belt and don't tuck in your shirt. Opt for button down shirts, or T's that fall just below the waist, it's sexy even if you are not covering up your love handles. I personally don't like it when I'm into a man and he's wearing a belt with a shirt tucked in...unless it's a special occasion. | |
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wl425
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Joined: 4/7/2009
Msg: 16 | |
| Love-handles
Posted: 9/22/2009 6:30:41 PM | Interval training, hill sprints, sledgehammer swings, tire flips, tabata intervals, sled dragging, boxing, jump rope, etc.... Any of the above will shed fat off in no time if programmed correctly(and ease into it). 3-4 days a week of any of those drills(mix them up) will put your conditioning at an all time high, and help break the plateau. Continue lifting 2-3 days a week while doing this.
Don't waste your time doing long distance running. The above methods will cut fat much faster and not waste your muscle away like most slow twitch aerobic programs do!!! | |
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| Love-handles
Posted: 9/22/2009 6:54:32 PM | | Ever notice how even vegetarians can be obese and/or have love handles? What's the deal here, I thought veggie eaters were healthier than meat eaters and since they're not consuming saturated fats they should be skinnier. Nah! Same sort of conundrum you see with diet sodas. If they actually worked, why is obesity still an increasing problem. You really wanna see a short term solution to love handles, wear shirts that are loose fit. Don't adjust your belt to the tightest notch. Exercise your deltoids to get broader shoulders which in turn creates a v-taper which in turn creates the illusion of a smaller waist which in turn de-emphasizes lateral adipose tissue deposits. U can do it!! | |
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granz
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Joined: 6/22/2009
Msg: 18 | |
| Love-handles
Posted: 9/23/2009 1:27:47 PM | Ever notice how even vegetarians can be obese and/or have love handles? What's the deal here, I thought veggie eaters were healthier than meat eaters and since they're not consuming saturated fats they should be skinnier.
Hmm? We aren't healthier than meat-eaters. I mean, there are obvious advantages to not having red meat in one's diet, or lower overall cholesterol, but I'm not sure where you got the impression that we're innately healthier in any way. If you don't balance your nutrition correctly, (with any diet) you're going to suffer for it. It's a lot easier to offset this balance when you can't rely on meat sources for essential proteins, because then it's a more delicate balance of finding the right fruits and veggies, or animal byproducts like whey and eggs. (if you're not vegan) We can still eat junk-food, pastas, breads, other starchy foods, etc. Any of these can contribute to obesity, if over-consumed.
I've been vegetarian for two years, and was substantially overweight prior to making the transition. I weighed in at 270 lbs. in my prime. Admittedly, this was the fault of poor diet and lack of exercise. When I transitioned into vegetarianism, I cut the junk-food and soft-drinks, and started exercising regularly. This is how I lost 70 lbs. Whether or not I had consumed any meat probably wouldn't have made any difference to my weight-loss. It was really a matter of not eating junk-food and exercising regularly. Unfortunately, I plateau'd at one point, and I'm working on finishing the rest of my weight-loss now. I still feel I have 30 lbs. to go. | |
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| Love-handles
Posted: 9/24/2009 2:11:19 AM | Spot targeting is impossible, you must decrease your overall body fat percent. You may be able to improve the apperance by building muscle in the area(tightens the skin around the area), but the muscle will still be covered by the fat, and may have no noticeable effect based on your personal genetics.
Vegetarianism can be bad because you cannot build fat burning muscle as well as people who have a normal diet, on top of that, there are some things the body needs critically in meat, such as fish which people ate for thousands of generations meaning genetically we are made to eat meat. | |
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| Love-handles
Posted: 9/24/2009 5:38:55 AM | Vegetarianism can be bad because you cannot build fat burning muscle as well as people who have a normal diet, on top of that, there are some things the body needs critically in meat, such as fish which people ate for thousands of generations meaning genetically we are made to eat meat
to above
Thats insane, In my whole life Inever have eaten more than 10 plates of meat, back before I got wise. And I am younger looking and in better shape than my meat eating friends and family.
I really saw the difference when an ex had a roommate who was a butcher and he claimed to be getting the best meals ever, the best cuts.
Well he looked like a bloated red faced mess after a month of that diet.
He looked fine after the guy moved and he went back to meat once a month or so.
We don't need meat, it's raised in filth, pumped with growth hormones and the animals are so sick they have to fill them with antibiotics too.
Read the August issue of Time magazine.
Meat today cannot be comapred to meat back when it was hunted .
If one must eat meat it should be from a natural humanely raised source. | |
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| Love-handles
Posted: 9/24/2009 8:36:37 AM | I didn't say beef or eating meats exclusively(wtf?), I said mixing lean meats such as fish with the omega 3 oil that has high quality protein that is absolutely critical for healthy muscle building and life. If your eating a well balanced diet with lean meats you will gain more muscle, have a higher metabolism, and be in better shape than if the same person doesn't. This is not arguable.
Btw how old you look (age genes) are mostly genetic, I've seen smokers of 20 years who eat terribly look younger than healthy lifestyle people of the same age. | |
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