A spare tire around your middle that forms a muffin top above your waistband may make you self-conscious when you’re in and out of clothes. This pinchable fat of your love handles and lower back is likely subcutaneous fat that sits just under the skin and can be notoriously stubborn to lose. Your love handles and low back fat may have become more noticeable lately as visceral fat widens your waistband. Almost any diet will help you lose weight, but you want one that helps you keep the weight off and targets fat loss. Make sure your specific diet provides you with enough protein to help you feel full and prevent the loss of muscle mass that often happens when you reduce calories.
An easy way to control portions and calorie intake is to fill half of your plate with watery, fibrous vegetables or fruit, a quarter with whole grains and the last quarter with a lean protein. No specific exercise, such as side bends or twists, burns off lower back fat or love handles. If you already exercise regularly, substitute high-intensity interval training for one or two steady-state sessions. Although there aren't any strength exercises to target your love handles or lower back fat, a total-body strength-training strategy helps you build more muscle overall. Sodium not only raises your risk of heart disease but also causes water retention, making love handles seem bigger than they really are. We know that you hear this all the time, but drinking enough water really is a key step for weight loss.
Keeping in mind that spot reduction doesn’t work, you should still be doing exercises that target your abs. Your daily caloric intake is individual to you, so it’s impossible to say what you should be aiming for. Don’t forget that every calorie you burn is one less calorie to be stored, so take the stairs, park at the far end of the parking lot, do whatever you can to burn a few more calories. In this content packed free mini-course, I'll reveal 8 Surprising Secrets guaranteed to help you lose body fat.  Plus discover the two key mistakes the Diet Industry is tricking you into making.
Fill out the form below and I'll send you my special report, Fat Loss Secrets Exposed, absolutely free. It seems like most fat loss programs focus on one main thing: to burn fat, you have to expend more energy than you take in.
Such a focus makes sense, of course, because if there is a universal truth to fat loss, that’s it. Of course, the first instinct people have is a very natural one: to simply do more of what was bringing them success in the first place.
In this article, we’re going to talk about the three most common types of regional fat storage, and the hormones that cause them.
However, anyone-male or female-with high estrogen levels will have trouble losing fat, especially from the lower body. On the whole, estrogen related fat storage is a pain in the ass (get it!?) but it is not completely unmanageable. In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Probably my least favorite incarnation of regional fat storage is love handle and lower back fat. The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage. When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period. The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity.
Which means, of course, that insulin resistance makes it very hard to lose fat from that area as well.
I’m sure many of you out there who have been heavy before are experiencing much the same problems that I used to have. The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. The better news is that I’ve figured out a specific series of training sessions that will do just that. Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it. Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress-both emotional and physical.
It’s important to note, however, that long duration cardio and extended lifting sessions are what produce the most cortisol, and I always recommend against those.
Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle-wasting effect, and the cortisol related belly fat storage. I will be posting the second part of this article tomorrow, but for now, leave a comment or post your questions for John and I to answer below! If you've never been to the site, Body Transformation Insider is a really cool site operated by fitness expert and Body-for-Life Grand Champion Joel Marion that updates 4-5 (or more!) times per week, giving you the "inside scoop" on how to radically change your body. We hope you enjoy the recommended content and look forward to you becoming part of what we're doing at BTI!

To clear up any confusion, Lactic acid by itself does not build muscle; however, the production of lactic acid increases production of growth hormones.
And if you DO have young children, that could explain the high cortisol–high stress, lack of sleep, etc. 1 – Can you point me to some studies or articles that better explain the relationship between cortisol and growth hormone? I’ve been reading all your blogs for some time now and I very seldom read anything about seventy-two year olds and their fat problems. So I guess it would be best to say that the relationship between cortisol and testosterone is that you’ll produce one over the other.
While we still seek to expend energy primarily through exercise, diet can be a key component. You’d just have to be willing to drop calories a bit lower and then do the cheat day on a training day. We decided to work with Joel as a husband and wife team, and through this experience we even managed to get our 16-year old son to follow in our footsteps.
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I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. Jogging: This is recognized to be one of the most effective methods for getting rid of love handles.
Aerobics: Aerobics are motivating and actually speed up the course of action of losing the excess weight in the region of your waist. Love handles and bulging stomachs are made of stored fat, which must be lost before you can cut a lean figure. Crunches are good exercises that can be modified to work both the abdominal muscles, to give you a flat stomach, and the obliques, to tone your sides. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. You desperately want to slim this area down, but the way your body gains and loses weight is a set pattern -- you can’t target certain places for loss. Subcutaneous fat may be unsightly and annoying, but it’s far less dangerous than the firmer visceral fat that expands your middle. This fat weaves in and around your internal organs and releases inflammatory compounds that increase your risk of type 2 diabetes and heart disease. Avoid fad diets that dramatically decrease your calorie intake below 1,200 calories for a woman or 1,800 calories for a man or prohibit entire food groups. Include lean protein, low-fat dairy, whole grains, vegetables, fruits and unsaturated fats. Research published in the British Journal of Medicine in 2012 determined that people trying to lose weight benefit from at least 0.6 gram of protein per pound of body weight per day.
Don't become overly concerned with the exact ratio of protein, fat and carbohydrates you consume, though. You're better off burning calories through cardiovascular exercise to contribute to your calorie deficit and lose pounds. HIIT involves alternating very intense bouts of all-out effort, such as sprinting, with bouts of easier effort, like walking. Being more muscular can boost your metabolism, because muscle demands more energy to sustain than fat. Those side pouches around your waist that just don’t seem to go away, love handles can be got rid of with the right kinds of diet and exercise. A solid muscle base around your abs and stomach region will help decrease the appearance of love handles.
If you are working on strengthening your abs, you also need to strengthen your lower back to balance your core strength, and to reduce fat in the back region. Generally though, aim to eat a healthy, balanced diet, with plenty of fruits and veggies and lean proteins. You need to burn calories so that your body doesn’t store them as fat, which means jumping getting that heart-rate raised up. Together we have over 50 years experience helping clients transform their bodies with structured nutrition and exercise regimes.
Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more Calories through exercise. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.
Essentially, they’re great for burning calories and for shedding lower body fat through estrogen management-combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores. Nothing too serious, but a decade of eating rapidly digesting carbs followed by…well, followed by more rapidly digesting carbs made my insulin spike and crash and spike and crash all over the place.
The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat. It’s been shown that people who store fat in the love handles are generally very insulin resistant-and therefore it can be reasoned that insulin resistance leads to love handle and lower back fat storage. For example, with careful planning and selection of exercises, you can start to whittle away at love handle and lower back fat while you increase insulin sensitivity.

So to combat cortisol, it’s not enough to just get more sleep or stop drunk dialing your ex-girlfriend. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone. Your very own commitment to passing the message throughout was exceptionally effective and has specifically helped employees like me to attain their objectives.
In only eight weeks time, I have been able to lose over 5% body fat, my wife was finally able to rid herself of those last 10 lbs she had been struggling to lose, and perhaps the biggest surprise — my son is now more than 20 lbs lighter!
Trainers at the Military Fitness Center report that a consistent cardiovascular workout program is vital to lose the stored fat around the middle and sides of the body.
To perform crunches, lie on the floor with your knees bent and your feet against a wall or flat on the floor. Eat small meals six times a day this helps to control blood sugar and thus makes loosing weight easier.
She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. When you embark on a total-body weight-loss routine, however, your love handles and lower back fat will reduce as you lose weight all over. A good indication that you have too much dangerous visceral fat is if your waistband measures greater than 40 inches as a man or 35 inches as a woman. They can be hard to sustain more than a day or two, leave you nutritionally deficient, stall your metabolism and burn off valuable muscle mass. A study published in a 2012 issue of the American Journal of Clinical Nutrition compared the weight-loss benefits of diets that emphasized different macronutrients, such as high protein or low fat. The American College of Sports Medicine recommends at least 250 minutes per week of moderate-intensity cardiovascular exercise weekly to lose significant weight.
HIIT helps your body more effectively burn fat, according to a 2011 paper published in the Journal of Obesity.
So, if you’re looking to get rid of those handles, you NEED to pay attention to these tips to get the job done. But it also acts as an appetite suppressant, and, most importantly, helps your body to metabolise stored fat. Because love handles are positioned on your sides, you will need both stomach and back exercises. The fitter you are, the more of that extra weight you lose, the smaller your love handles will be.
A good underlying muscle structure is what will keep your body looking good when the pounds are dropping. Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive. I’ll show you how to use specific types of training to combat the nefarious three hormonal nemeses by producing hormones that offset the effects of estrogen, insulin and cortisol. Apparently this is related to estrogen hormones so yes I will take your advice and start doing lactic acid training and getting more sleep. Then cross your arms in front of your chest and raise your shoulders, tightening your abs and keeping your neck straight. A diet that emphasizes moderate portions of whole, unprocessed foods and total-body cardiovascular and strength-training exercise is your best way to fight this stubborn extra fat. Your body converts stored fat to usable energy and you lose weight – but from all over, not a specific area.
Ultimately, you want to eat fewer calories than you burn every day – a deficit of 500 to 1,000 calories per day allows for 1 to 2 pounds of weight loss per week because a pound of fat equals 3,500 calories.
The results showed no significant difference in the effects of any one diet on body composition or abdominal fat after six months -- all participants lost similar amounts of subcutaneous and visceral fat. Cardio exercise is especially helpful in reducing visceral fat initially, but with continued efforts, you can burn fat from your lower back and love handles as well.
Train all the major muscle groups a minimum of two times per week with at least one set of eight to 12 repetitions using resistance that feels heavy by the final repetitions.
I have been working out with weights and doing cardio ( 2 x per week i do a slow jog for 45 mins ) and ( 2 x per week i do interval training ) and ( 3-4 per week weight training full body ) and everything is getting leaner and firmer. If you have a wide waistband, visceral fat will be some of the first fat you lose because it's more metabolically active and the soft, flabby love handles and back fat will come off in time. Join an aerobics class or take up a physical activity, such as kick-boxing, that speeds up your heart and tones muscles at the same time. You can intensify the workout by doing the crunches with your legs held straight up in the air. After raising yourself up straight, work on your obliques by bringing your right elbow to your left knee when you rise. This is quite distressing because normally when i gain weight it is on my hips and thighs and butt but now…those areas are totally fine but my gut is not. I think I have a little of all 3 issues, but I don’t really know what kind of body type I have. Then reverse the process by continuing to lie on the floor and raising your hips and knees up toward your chest.

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