Love handles indicate a poor overall health and a lot of times are tough to get rid of. However, a combination of the right types of exercises, a good diet and proper rest will get you that lean torso you’ve always wished for.
IT’S TIME TO
• Put down the sugars (candy, soda,cookies)
• Reduce fried foods
• Add fruits and veggies to your diet
• Drink a lot of water
• Eat plenty of lean protein, healthy fats and foods rich on Omega 3 which include lean beef, fish, chicken and eggs.
First thing to note is that there Is no such
thing as spot reduction in the gym, so all the crunches ,dips and side crunches in the world will not get rid of those handles.
To effectively burn fat, you must do more than just crunches and sit ups; you need to recruit your entire body to enter a thermogenic state that leads to an increased metabolism and inturn, accelerated rate of fat loss.
OBLIQUE PRESS AND REACH
Kneel on your left knee with your right foot out in front of you, foot flat on the floor (leg will form a 90 degree angle). Keep the abdominal muscles tight, back straight, tailbone tucked in. Hold a weight in your right hand, arm extended out to the right and bent at a 90 degree angle with your fist in the air.
Then, reach up, extending your arm straight into the air while bending your body down to the left side and touching your left fingertips to the ground.
Next, use your oblique muscle pull your torso back to starting position.
Do 3 sets
of 12-15reps on each side
The bicycle is a strong move designed to get rid of love handles and can be included as part of most workout sessions quite easily. This exercise has you quickly shifting from side to side, which works the love handle muscles and keeps the stress on the oblique muscles. Lie on your back on a hard floor surface and raise your legs in the air at the waist. Support with your hands by placing your elbows under your lower back so your legs are raised fully off
the ground, and perform cycling motions with your legs in the air.
When performing this exercise make sure to maintain a nice slow movement pattern, as this keeps maximum tension on the oblique muscles.
RIGHT ELBOW TO LEFT KNEE
Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.
Repeat with alternate limbs 12-
15 reps on each side.
AROUND THE WORLD OBLIQUES:
Stand with your legs wider than shoulder-width apart, toes turned out just a little bit, tailbone tucked. With a very light weight in your hands (5 pounds at most—or you can even hold a pillow—just to keep anchored so you don’t feel the move in your lower back) extend arms up straight above your head as far as you can. “It should really feel like a stretch,” says Stokes.
Then, bend from the hips and reach your
body as far as you can to the right, hips and shoulders square forward.
At the last second when you can’t reach any more, rotate toward the floor. Twist your body back to face front, exhale and pull back up to center. Make sure to keep your knees soft, don’t lock them.
Do 8-10 slow and controlled reps in each direction, alternating sides.
PLANK UP-DOWNS : Get into plank
position, with arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Then, starting with one arm, lower down onto your forearm, then follow with the next arm. Move back up, one arm at a time, to the fully extended plank.
Make sure to avoid rocking your hips and keep the core tight the entire time.
PROPER REST AND SLEEP:
Staying up too late is hard on your body and mind, and results in cortisol overproduction and weight gain around the middle. Getting better sleep is often an overlooked key to weight loss, but it can make a big difference. Start sleeping 7 – 8 hours per night, every night. Going to bed at the same time each night and waking up at the same time in the morning puts your body on a consistent schedule and helps eliminate stress
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This article amby Coach Uzoma Tosan Mbaegbu and other interesting articles are on the March/April Issue, click HERE to purchase the e-magazine.