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Learn How to Get Rid of Love Handles

Gregg Gillies

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How to get rid of love handles is something almost every guy out there wants to know. After all, love handles aren't sexy. A woman wants to check out your washboard abs, not your love handles. So let's look at some simple tips on how to get rid of love handles that you can use to tighten up your abs and stop jiggling when you walk.

An important point to remember about how to get rid of love handles is that ab exercises are not the key. They are important, sure, but the key to ridding yourself of those love handles is burning off the fat so the abdominal muscles can show. Here are some keys to burning away those love handles.

1) Too Many Carbohydrates.

This doesn’t mean you have to eliminate carbs from your nutrition plan. The right carbs are a vital part of your fat loss efforts, not to mention your health. However, any additional carbs above and beyond those needed have a good probability of being stored as body fat. Weight training does require a higher carb intake. But most people don’t train intensely enough for the amount of carbs that they take in.

2) Stack Your Carbs.

Eat most of your good carbs in your morning meals and in your post-workout meal. This will help to stabalize your insulin levels and help you burn body fat for energy later in the day.

Forego the pasta, potato or rice at your evening meals for lean proteins like fowl or fish, along with a side dish of veggies. Or enjoy your favorite protein shake recipe. Okay, maybe not your favorite if your favorite contains a lot of simple carbs, but you get the idea.

3) Too Much of the Wrong Type of Cardio.

What happens to the guy or gal who performs 1-2 hours of cardio a day? (We know you’re out there!)

They send their body into a tailspin, a state where the “starvation hormones" secreted by the body skyrocket (it’s your body’s survival mechanism, a response to too much exercise!) causing fat cells to try to hoard their energy!

Too much cardio will eat away at muscle tissue, causing your metabolism to slow down and your body to start storing fat. In other words, the exact opposite of what you are trying to accomplish. Substitute shorter duration, high intensity interval training for the slow, long duration cardio you've been doing and watch your metabolism get a boost as you burn more fat in less time.

4) Never “Cheating" on Your Diet.

Once in a while you should let loose and give yourself a break from the rigors of dieting and scale watching. In fact, it’s helpful in losing weight.

That’s because continual dieting eventually leads to roadblocks where the body responds by slowing its metabolic rate. Strict dieting also takes its toll on you mentally, and can leave you feeling deprived.

That’s a bad combination! Taking in a couple of high calorie meals once every 7-10 days not only provides a mental break from dieting, but helps you side-step roadblocks by preventing the body from entering a starvation state where the metabolic rate slows.

While understanding how to get rid of love handles it's important to realize taht you still need to be careful with the amount of food you eat when you do this. After all, it doesn’t take too much to completely wipe out that week’s progress.

Look, if you want to know how to get rid of love handles, focus on the fundamentals of fat loss.

Forget about whether supplement a is better than supplement b or if turkey is better than chicken or should you have whey protein with casein or take them separately.

If you aren't doing the fundamentals of how to get rid of love handles correctly, these things just don't matter. This goes back to a previous article I wrote where I stated that things such as narrow grip, wide grip, etc. won't mean a thing if there are major flaws in the fundamentals of your training program.

Master the fundamentals first!

The fundamentals of how to get rid of love handles include:

Weight Training - you gotta lift weights

Burn more calories than you consume

Eat 5-6 small, frequent meals and never skip meals

Take in a few tablespoons of good fats such as flax seed or sunflower

Eat natural foods; avoid processed & refined foods

Drink a lot of water

Eat more fibrous carbs, fruits & vegetables,

Consume at least 1 gram of protein per pound of lean body mass

Perform high intensity cardio

If you're not doing all these things, and you're looking for the perfect supplement stack or the optimum periodization plan, then you are just setting yourself up for failure from the beginning. Learning how to get rid of love handles does not include these things. They just keep you from taking action.

Don't get me wrong, the little details can help, especially when you are at that point where you almost have the body you want. But if you put the details ahead of the fundamentals, you are not going to get the results you are hoping for with your program. So now you've learned the basics of how to get rid of love handles. Now take action on the knowledge!

Gregg Gillies is the founder of Build Lean Muscle You can also learn how to boost your metabolism, burn more fat with less effort and lose all the weight you want. . . fast with his free report available at


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