How to Lose Your Love Handles

Muffin top. Love handles. Call them what you want, but with summer quickly approaching, I know you certainly don’t want to flaunt your shirtless bod if any stubborn fat is hanging over your waistband.

Because let’s face it. Muffin tops are good for one thing, and that is, of course, blueberry muffins.

But, before you commit to doing infinite crunches and subsisting on a lemon and water detox diet (because neither of these will work very well), let’s look at some realistic (and significantly more enjoyable) ways on how to lose your love handles.

And, I’ll say this now: I feel so passionate about proper fitness and building the body you want that (check out more about me!) that I promise to have you covered whether you have access to a gym or you’re doing this at home.


How to Lose Love Handles

Nutrition is King

Healthy ShakesFirst things first, you probably need to clean up your diet, and your nutrition needs to be on point.

Remember, appearance is built in the kitchen (80% of it at least), so don’t be slacking on your eating.

I’m talking about MORE fruits, vegetables, protein, and good fats, and I’m talking about fewer carbohydrates, sugars, and alcohols.

Nutrition, whether you like it or not, is a critical component of good health and an attractive physique. However, I know dieting isn’t easy (especially when blueberry muffins taste so good).

What do I also know? It can be really hard to keep yourself accountable towards your nutrition goals.

This is why I advocate for following structured meal plans designed by experts. I’m a huge fan of the 21 Fix Day Program (flexible meal planning without restrictive calorie counting) and Bodybeast (which focuses on building that strong, lean, and ripped look we know you love).

Remember, protein (or whey, just even delicious protein shakes or meal replacement shakes) will be your best friend here.

Want the real secret for how to lose love handles? It’s in your refrigerator, your cabinets, and yes, your lunchbox.

Exercise is King

isolate musclesSo, you have your diet dialed in. Maybe you’ve tackled a resolution and committed to joining one of my favorite suggested programs.

Now, you’re ready to focus on moving your body purposefully, effectively, and with awesome results in mind.

When it comes down to how to lose love handles, it is essential to focus on strength training and lifting heavy. I want you to focus on losing fat AND building muscle.

The easiest way to do this? Compound and explosive movements focusing on major muscles.

Chest Exercises

  • Barbell Bench Press
  • Dumbbell Bench Press
  • Push-ups
  • Dips

Does anything make you feel more BOSS than good bench press session? I doubt it. I recommend that you start here for locating weightlifting bench equipment and here for adjustable dumbbells (which save space, money, and are just downright convenient). Remember, you don’t need to belong to a commercial gym to do any of these! No excuses.

As for push-ups and dips? They aren’t just for “drop and gimme twenty.” Powerfully compact, these body-weight exercises hit nearly every upper body muscle group.

Throw them in your routine, and enjoy the results.

Leg Exercises

  • Back Squats
  • Front Squats
  • Lunges
  • Leg Lifts

Remember, if I’m talking about how to lose love handles, I’m talking explosive and powerful movement.

The power rack is going to be your best friend here. You can do ALL of these exercises within the power rack, and you are bound to sculpt your legs, butt, abs, and, yes, those pests you call love handles.

Back & Shoulder Exercises

  • Deadlifts
  • Bent-Over Rows
  • Overhead Press
  • Dumbbell Shoulder Press
  • Pull-Ups

Again, I’m focusing on utilizing the power rack……… Why back and shoulders?

What about my abs?!

shrink your abs

Look, if you’re focusing on effective, compound movements and maintaining a proper diet, your stomach bloat and those annoying love handles will start to shrink.

But, we get it: targeting abs still feels like a critical component of a roundabout workout, and we appreciate the virtues of good core strength (I definitely appreciate a great yoga session, don’t you?)

With that said, I recommend following this ab routine. It’s simple but effective, and it targets the main points of interest.

Oh, and by the way, if you’re looking for the most bang for your buck regarding home equipment, we are huge, huge fans of bowflex home gym setups, as they pack in multiple equipment within single machines.

These machines allow you to add on accessory work, such as lat pull-downs, leg extensions, weighted abs, and cable exercises.

What if I don’t have a lot of time or don’t really know what I’m doing?

You’re busy. I get it.

You work full-time or you’re raising a family or you just don’t have the time to squeeze in the kind of workout you want.

Before you pile on more excuses, I”m here to tell you: THERE ARE SO MANY OPTIONS!

For example, P90X just dropped a fantastic 30-minute workout routine that’s beginner-friendly or for the time-crunched. I’ve also shown you how you can achieve awesome results in just three minutes.

If you’re trying to come up with a reason to get out of this, please remember that thirty minutes just takes 2% of your total day. I KNOW you can commit to that!

You deserve it!

Final Thoughts

Remember the process for how to lose love handles isn’t meant to be overly complicated or difficult. It comes down to nutrition, appropriate and challenging exercise, and, yes, discipline.

As you notice your love handles shrink, you should expect to see development and improvement in your overall physique.

I’m excited for you to begin this journey and I’m here for you every step of the way.

For more articles on fitness, nutrition, and overall healthy living, please be sure to check out my blog (updated regularly).

Have a question or concern or just looking for some general feedback? Feel free to drop me a line.

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