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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Saturday, June 18, 2016

How to Get Rid of “Love Handles”

“Love Handles” are a common problem among both men and women.  They are most common in men.  It is a lovable term given to a not so lovable problem to refer to the extra fat accumulated around the mid section.

love handles

A healthy diet combined with a sound exercise program will help you get rid of love handles.  It takes dedication and commitment, but if you make a plan and stick to it you will achieve your goal.

How to Get Rid of “Love Handles” with Diet

“Love Handles” are usually the last fat to go when you are trimming fat from your body.  Maintaining a healthy diet you can slowly reduce the size of your spare tire.  Eat foods high in protein to help add muscle and low in fats.  You need to burn more calories than you take in and the calories you do consume should be healthy calories from foods your body can use and metabolize easily and quickly.   Eat 6 small meals equally spread out through your day instead of a few large meals. 

This does two things, it keeps your metabolism active and it trains your body to better use up the food you give it in preparation for the next small meal.  When you deprive your body of food, your body will begin to store the food you give it in the form of fat. One thing you must do is totally remove fast food from your diet.  Fast food is simply spelled incorrectly, what they meant to say was Fat Food.

How to Get Rid of “Love Handles” with Exercises

To get rid of “love handles” you must combine exercise with a sensible diet.  Exercises that target your mid section will help you to build muscle in the abdomen.  This type of exercise will also help to strengthen the core of your body.  Sit-ups, pull-ups, crunches, weight lifting, leg lifting, walking and running are all suitable for this type of targeted exercise program.

Start with a few exercises each day and low repetitions.  Do the exercise and feel the burn in your abdomen as they work the muscles.  You will need to begin with shorter exercise programs because you do not want to strain your muscles which can cause you to not be able to work out.  Slowly build up to a 30 to 45 minute workout each and every day.

Get Rid of “Love Handles” by Balancing Calories and Adding Muscle

To get rid of love handles you need to maintain a good balance between the amount of calories you burn and the amount you take in.  Obviously the key to losing weight is to burn more calories than you consume.

Adding muscle causes your body to burn more fat.  For each pound of muscle your body has it burns between 50 and 100 more calories each day.  So the math says if you add 10 pounds of lean muscle your body, your body will burn off 500 to 1000 calories each day.  Trade the excessive fat in your body for sleek and toned muscle.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.