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This is related to another issue, according to Ballantyne: Many guys don't have enough muscle in the first place. "It's not going to work as well as interval training," Ballantyne said. Extended periods of steady state cardio, like jogging, won’t do much to cut down your spare tire. Don’t Overload on CardioĮven though Ballantyne recommended cardio for a cool down, he's wary of its effectiveness when performed alone. If you have extra time, do 10 minutes of regular cardio pace. Afterwards, finish with 5 to 10 minutes of cooldown exercise. Ballantyne recommends this setup to banish that pesky midsection fat:Īfter a thorough warmup, alternate between 20 seconds of hard exercise and 40 seconds recovery. So what type of interval program should you use? You can use a jump rope, or apply the principles to running or weight room work. Instead of running for miles on end without any clear goal, fine tune your work and rest periods to strip away the fat. Studies have shown that interval-based exercise programs, most specifically high intensity interval training (HIIT), are more effective for burning off your love handles than steady state cardio. Here's a plan to ditch your stubborn love handles from former Men's Health fitness advisor Craig Ballantyne, C.S.C.S. What you can do is lose fat more generally, then build up muscle where you might not have had it before-but for that to work, you'll have to do that smart, hard work.
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The theory is that if you focus all of your attention on one specific area in your training (for instance, doing hundreds of crunches for you midsection), you'll be able to burn off the fat in just that area. One method that is not smart and won't work is spot reduction. If getting rid of love handles without special treatments is your goal, you'll have to work hard-but you'll have to work smart, too. These treatments are expensive and might be a bridge too far unless you're really desperate.īesides, by cutting corners, you'll miss out on the fitness gains you'd make along the way using other methods, which will hopefully become a reason your training in and of itself. More recently, men have turned to non-invasive treatments, the most popular of which feature either freezing or heating the stubborn fatty areas off the body. There are a few shortcuts you can take to get rid of love handles, but they're extreme, and not something that we'd generally recommend. But if you're determined to lose those nagging love handles, you do have options. You don’t have as much to be worried about subcutaneous fat as the insidious visceral fat in your belly, which can cause all kinds of health issues. That type of fat isn't an immediate problem, outside of your cosmetic concerns and general health. Love handles are composed of subcutaneous fat, which sits just beneath the skin. The stubborn region of fat just above the belt can be obstinate, and it takes more than just a few crunches and leg lifts to get rid of it. There are plenty of challenges to accomplishing this goal, and love handles are one of the peskiest hurdles on the path to achieving that type of physique. For some guys, there's no greater goal than achieving an aesthetic ideal and building a body that wouldn't be out of place on the pedestal of a Grecian statue (or at least on the cover of a cheap romance novel).