If you just do more exercises, you’ll tone up quickly and finally get rid of those love handles…right?
Not so fast! There are three exercise-related ‘triggers’ that actually cause us to maintain, or even increase, our love handles. But don’t worry—you’re about to discover what those triggers are, and what you can do to finally get a handle on those love handles and lose them for good.
Triggers that can cause your Love Handles
Trigger #1: That “more is better” way of thinking about exercise—the one that makes you think if you just do more exercises, you’ll lose the love handles—actually works against our bodies as we age. It causes hormones to be thrown out of whack and metabolism to plummet, which brings fat loss to a screeching halt. Better results come from shorter and carefully sequenced movements that match your body’s hormonal state. To truly lose fat, gain muscle and eventually achieve a flat and firm belly in the fastest and safest way possible, you need to stop doing long, boring workouts that can put too much repetitive stress on your joints and possibly hinder your progress.
Trigger #2: You probably don’t realize that weighted side bends—often thought to be a great way to “whittle your middle” down—can actually make your belly look thicker; and if you still need to burn fat, you will appear heavier until the fat is burned. The same is true for weighted sit-ups and crunches, because you’re actually building muscle by doing these exercises, which makes them bigger, instead of just tightening them. Bodyweight and isometric exercises are a better choice to slim down your waistline and tighten your core.
Trigger #3: Maybe you think you need to get on the treadmill or elliptical, or run many, many miles to get that flat and firm belly. Well, you’re wrong. Cardio workouts are still a stress, which can cause your cortisol levels to rise, which limits weight loss. Performing too much cardio can cause your body to enter a catabolic state and burn hard-earned muscle instead. This loss of muscle not only reduces strength, but will also slow down your metabolism. If it slows too much, you will have a difficult time burning the fat you want to lose, which in turn can cause distress that can weaken your heart and dramatically accelerate aging if you aren’t effectively fueling your body.
It’s a smarter way
Of course, there’s a smarter way to exercise that takes only a fraction of the time of other workouts, and triggers a more powerful metabolism-boosting, fat-burning, belly-shrinking effect for women: HIIT Training.
‘HIIT’ stands for ‘High Intensity Interval Training.’ It’s not for the faint of heart, and should be done with the help of a professional who is trained in creating effective HIIT workouts.
The carefully sequenced movements in the HIIT intervals can effectively challenge and change your entire body, including your cardiovascular health (and yes, those love handles!). The exercises are timed and during each interval, you work to your highest capacity.
When HIIT exercises are done correctly, your EPOC (Excess Post-Oxygen Consumption) is increased for up to 38 hours after exercising—which means you can still be burning calories long after you completed the workout! The same can’t be said for long periods of steady state cardio, because calories are only burned during the time you’re performing the exercise.
While HIIT can help you lose your love handles and have a positive effect on your entire body, I caution you that it is something that must be done effectively and with care. Don’t just search up a HIIT video online and jump right in—if you aren’t ready for it and the exercises aren’t right for you, you’ll be putting yourself at a high risk of injury. A trainer can guide you by building a solid foundation, and moving you along effectively and safely, so you can enjoy results quickly.
With in-home training as well as online training, there are options for anyone who wants to bypass all that ‘trail and error’. Have someone whose trained help by pass all the frustration and create a plan specifically for you. I would love to help you, message me for details!