10 Great Ways To Get Rid Of Love Handles

The best way to get rid of love handles is to burn fat. Well, that is obvious. Is It? Then why do so many people fail to meet their goals. That is because they do not understand the fundamental mechanics of what they are trying to do. Let us start with the basics.

You cannot spot reduce body fat on any part of your body. That is why all those sit ups and crunches you have been doing have not worked. They have been building muscle, just not reducing the fat that is obscuring them.

Consequently, this means that getting rid of love handles is a matter of reducing your overall body fat percentage. Now, to lose a single pound of fat you need to burn 3,500 calories. This is about 1,500 calories more than the average person burns in the average day. Consequently, a lot of effort must go into burning even a single pound of fat.

The way most people go about burning fat are long drawn out cardio exercises. However, in the 1990s a team of Japanese researchers discovered that if you exercise with a higher intensity for a shorter period of time you can get the same or better benefits than if you do low intensity training for longer. Now, hold that thought.

Lifting weights is much more effective at burning calories that running long distances. If you run a few miles you will burn a few hundred calories. But, if you lift weights and build muscle you will actually raise your metabolism so that you are burning calories at a higher rate throughout the day.

But the types of exercises you do make a world of difference. You want to exert your body as much as possible in as wide a range of motion as possible. This means stay away from the weight machines and curls, for good!

You will be doing exercises like the dead lift, bench press, clean and jerk, dumbbell snatch and others. These exercises will actually throw your body into a metabolic shock that will burn calories at a higher rate long after you are done.

Now, back to High intensity. You will be doing the following exercises one after another in a circuit fashion with very little rest in between. This is referred to as high intensity interval training. Now on to the ten great ways to get rid of love handles. Even though they may not seem like they are working your midsection, they are. But remember it is about burning all over body fat not just fat from your midsection.

1.Dead lift: standing above a barbell bend down with your eyes forward, back straight and butt out. Lift the bar to your thighs, lower and repeat. This exercise works virtually every muscle in your body.
2.Squat: standing with a barbell resting on your shoulders and your feet splayed like a duck squat down as far as you can and come up again. Repeat. This exercise also works virtually every muscle in your body.
3.Clean and press: standing above a barbell bend down and grab it with your palms face down. Lift it to your chest and then over your head.
4.Military press: standing with the barbell at chest height grab it and lift it over your head.
5.One armed dumbbell snatch: standing with a dumbbell between your feet bend down and grab it with your hand and lift it up high over your head. Repeat.

Those are some great ways to burn fat using a barbell and dumb. Now I would like to tell you about some exercises using a kettlebell (KB) which is a device that looks like a cannonball with a handle.

6.KB swing: using one hand or two simply swing the KB between your legs thrusting with your hips.
7.Figure 8: pass the KB between your legs from one hand to another and lift it to your shoulders as you do.
8.Renegade rows: position yourself on the KBs as if you are going to do pushups then raise one KB up in a rowing fashion. Lower and repeat with the other arm. Using KBs to do this is a lot harder than using dumbbells.
9.Halos: while holding the KB by the handle simply rotate it around your head in both directions.

Lastly, for number 10 nothing beats a good old pull up for exerting effort and raising your metabolism throughout the day.