Are you having trouble with losing those side fat and love handles? This post on how to get rid of side fat will guide you with 4 realistic steps to quickly burn off fat from the side belly. I will also include some of our top exercises to lose love handles in 1 week.
So when it comes to losing side fat or love handle, there are a turn of information out there that are focusing on the less important steps that get you to start losing the side fat.
But in this post, I will just share with you; the 4 most important action to take right to see result and then my top exercises to lose love handles in 1 week.
These steps are not complicated; neither are the exercises for love handle difficult but they are effective.
All you need is courteous effect on a daily bases and the result will come forth.
So what are these 4 Realistic Steps on How to Get Rid of Side fat and Love handle?
Step 1: Reduce Your Body Fat Percentage
Losing total body fat is one of the most vital step to get rid of love handle and your side fat.
And yes I know you might think; but I don’t want to lose total body size.
I just want the side fat gone, so what should I do?
Well, if I am honest with you, you cannot just spot-reduce fat on a body part, but there is a way to spot-reduce a body part. And that way is through what is called body re-composition.
This approach of losing love handle focuses on training your entire body for strength and for development of lean muscle thereby losing off the flabby side fat and maintaining your other body parts.
So there are 3 main steps for a body re-composition to take place and they are:
- Healthy Eating on a Moderate Calorie Deficit (Calorie Deficit means eating less food)
- Total Fat Burning and strength Training Routine.
- A Targeted Workout for body Part You wish to Reduce (a.k.a Love Handle if you are reading this)
With these in mind, let’s move to step number 2 which is number 1 on the body re-composition list above.
Step 2: Eat Healthy on A Moderate Calorie Deficit.
So when it comes to reducing your side fat and for your body re-compose, one thing you have to do is to consider replacing the junk foods in your meal with healthy food options.
And then you want to slightly reduce your total food intake as a whole, this is called calorie deficit.
Calorie deficit means eating lesser calorie than you expend.
Calories are the unit of energy in every food you eat.
And all food has calorie except water, so be sure to keep account of each and everything you put in a month so you are certain, you are on a deficit to lose fat.
Knowing Your Deficit Calorie:
A calorie deficit need per individual will be different per person depending on your age, current weight, height and activity level of an individual.
To determine your calorie deficit need, go to this page and inter your information then the system will calculate your calorie requirement for you.
When you’ve got your calorie calculated, you then want to choose a healthy fat, carbs and protein option from this 51 healthy food list to prepare your meal plan.
You can look at the sample meal plan from this post to guide you. Scroll down to see meal plan part on the article.
Don’t forget to include fruits and vegies to your meal as they are high in fiber and will help you remain full for long thereby reducing food craving which helps you eat less within your calorie deficit.
What if you are currently eating on a low calorie and yet you are not losing fat?
Here is what to do.
First, this is rear case and can only happens when you have deprived yourself from food for too long that your body now has adapted to the new low calorie portion of food you have been eating.
Your body now see it as normal calorie.
This is called adaptive thermogenesis a situation where your body slows down your metabolism to burn less energy due to prolong calorie deficit
This is not a good thing plus it makes your body to start conserving food and to start storing fat.
If this is you, you have to increase your calorie to reset your body so it can start burning fat again.
What you have to do is eat a little above your maintenance calorie for 3 to 7 days and then go back to your deficit calorie again.
This will reset your system and your body will then start burning fat again so you can get rid of the side fat.
How to go about this?
Use the same calculator from above here to get your maintenance calorie, you then want to add extra 200 to 300 to your maintenance food for another 3 to 7 days before moving back to your deficit calorie.
This is the second step on how to get rid of the side fat or your love handle.
All the steps here are vital and must be applied for you to see result.
With those 2 steps in min, let’s move on to step number 3.
Step 3: Perform Total Body Fat Burning and Strength Training Workout.
This step is one of the most important action you need to take for your body to re-compose and lose the love handle.
Like I said in the beginning of this article you need to be losing general body fat for you lose those love handle.
So performing a total fat burning workout will help you burn fat allover your body.
And then the strength training routine will help you develop leaning muscle, tighten your skin and repurpose those side fat to muscle on your lower body.
Below is a selection of 3 fat burning and strength training exercises to lose love handles in 1 week.
You are to perform them 3 to 5 days per week in addition to the targeted exercises for love handless.
3 Fat Burn & Strength Training Exercises to Lose Love Handles in 1 Week
Burpees are regarded as a cardio fat burner and a strength train move that burns fat all over your body while helping you develop lean muscle.
Burpee will highly increase your heart rate to shed fat and will build your muscle at the same time.
I recommend your get used to doing burpee.
How to perform Burpee exercises for love handles?
Start by Standing with feet hip width apart, your arms in front or by your side.
Lower your body down to a low squatting position, then move forward with your hands reaching out to the floor to a pushup position.
Now move back to squatting position and stand up as your jump up and land immediately.
You have to repeat the motion back to back for another 30 to 45 sec for 3 sets per day.
Look at the image above for a better grasp of the move.
#2 Dumbbell Lunges
The next strength training exercises to do for you to get rid of side fat is weighted Lunge or dumbbell lunge.
This move strengthens your lower body legs, quads and glute.
How to Perform Dumbbell Lunge Exercises to Lose Love Handles in 1 Week
Stand upright while holding dumbbells in both hands on your sides. This is your start position.
Then step forward with your left leg about 2 feet from the foot being right leg that is behind.
As you step lower your entire body down, while maintaining an upright torso and keeping your balance.
Inhale as you go down and exhale as your come up.
Try not let your knee to go forward beyond your toes when going down. Doing that will put stress on your knee joint which could lead to injury.
Using the heel of your right foot, push up and come back to your start position then exhale.
Repeat the motion for 30 to 45 second or you count 15 to 20 reps for 3 sets per day then you are good.
if you are a beginner it’s best you perform this move without any weight to master the move then you can now start adding weight to your training.
#3. Weighted Bulgarian Split Squat
Weighted Bulgarian split squat is a version of one leg squat which requires your back leg to be placed elevated on a bench or a chair.
This exercise works your total body strength and stability then the lower body. It is focused on the quadriceps and the lower-body build.
Because it requires a lot of coordination, which increases your core and upper body work thereby helping you get stronger and burn fat.
How to perform Weighted Bulgarian Split Squat Exercises to Lose Side Fat
To perform this exercise simply hold a bar on the back of your shoulders as if you want to squat.
Rest the top of your left foot on a bench or box behind you so that your back knee is bent to 90-degrees level.
Bend your hips and right knee to lower your body until your rear knee nearly touches the floor. Keep your torso upright and then push yourself up using your heels while you still keep your torso upright
If you don’t want to use a barbell, you can hold dumbbells on your sides.
And if you are a beginner start off with bodyweight before ever trying to lift weight or hold on to a very light dumbbell. Like 4 to 8 pounds is very ok to begin with.
So this concludes the strengths exercises you need to be doing to lose love handles, let’s move on to the final step on how to get rid of side fat in a week.
Step 4: Perform Workouts that target love handles Specifically.
The final step in this process is to perform a love handle targeted workout routine along with above strength and fat burning exercises.
I have pick out smaller waist workout video routine with the best Side fat exercises to directly target your love handle and them off.
All you have to do is play to video to follow along and you will notice your side fat going away within 1 week.
Below are the names of each exercise in the video in case you want to know what they are called, there are beginner modification for each move.
Feel free to perform the one that sorts your fitness level.
- #1 – LUNGE HIGH KNEE CRUNCH
- #2 – ALTERNATE KNEE TO ELBOW CRUNCH
- #3 – SQUAT SIDE TO SIDE BEND
- #4 – TORSO TWIST BOOTY TAP
- #5 – OPPOSITE ARM KNEE TAP TOE TAP
- #6 – PLANK JACK SIDE CRUNCH
- #7 – V-SEAT TWIST & PUNCH
Perform the entire routine 2 or 3 rounds in day to make a complete session for the day
Then you have to aim for 3 to 5 days in a week and those side fat will go away gradually
This is the result driven and realistic way on how to get rid of the side fat, I have seen the most result with myself.
I hope you enjoyed this post on how to reduce side fat of waist
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