3 Ways to Get Rid of Tires (For Men)

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3 Ways to Get Rid of Tires (For Men)
3 Ways to Get Rid of Tires (For Men)
Anonim

The "love handles" are a common name for the accumulation of fat around the oblique (lateral abdomen) muscles that run from the abdomen to the lower back. These fat deposits usually build up over several years, for reasons ranging from a high-calorie diet to a lifestyle that doesn't include enough exercise. Unfortunately, there is no single exercise that can get rid of love handles. For this, it is necessary to lose fat through diet, reduce stress levels and exercise. Making changes in these areas will help you get rid of those stubborn love handles.

Steps

Method 1 of 3: Changing the Diet

Get Rid of Love Handles (for Men) Step 1

Step 1. Decrease caloric intake

In order for you to be able to lose weight and excess fat, especially that deposited in love handles, you will need to reduce your caloric intake in general.

  • You cannot lose fat mass in a specific area of ​​the body. However, by losing weight in general, it is possible to reduce body fat levels. Over time, you will notice the love handles getting smaller.
  • Men should eliminate approximately 500 calories per day, which represents a loss of 450 to 900 g of weight per week.
  • Start counting calories for an entire day (you can use a food diary) and use that value as your starting point. Then subtract 500 from that value for an approximate value that will help with weight loss.
Get Rid of Love Handles (for Men) Step 2

Step 2. Limit your intake of processed foods

Both processed foods and fried foods are often high in calories. When you eat these types of foods on a regular basis, it's harder to lose weight and get rid of love handles altogether.

  • Processed and fried foods are known to contain a lot of calories. In addition to this fact, they can also be rich in added sugars, some harmful types of fat, and many additives or preservatives.
  • Foods that should be limited include: sweetened beverages, fried foods, quick snacks, non-oil snacks, ice cream, candy, processed meats, frozen dinners, canned goods, cookies, cakes and pastries.
  • If possible, avoid eating too many foods rich in added sugars. Many studies show that these foods are usually stored around the abdominal region, which can worsen the appearance of love handles.
Get Rid of Love Handles (for Men) Step 3

Step 3. Replace carbohydrate-rich foods with non-starchy vegetables

Many studies reveal that men who consume a greater amount of carbohydrates have more fat around the abdominal region - just like the famous love handles. Decrease the amount of carbohydrate-rich foods to minimize this effect and reduce the fat present in that location.

  • Carbohydrates are found in many types of food ranging from grains and dairy products to vegetables, starchy vegetables and fruits.
  • Men need at least five to nine servings of fruits and vegetables a day. Measure out the proper proportions of each - one cup of vegetables, two of salad, or half of fruit.
  • Try to make half of your plate at each meal composed of vegetables without starch.
  • Stick to low-sugar fruit, such as small fruit. Also, prefer non-starchy vegetables and limit your intake of foods such as carrots, peas, potatoes and corn. These starchy vegetables are quite high in carbohydrates.
  • Minimize your consumption of grains, which are foods with a high density of carbohydrates. If you want to eat them, go for 100% whole grains, which are rich in fiber and protein.
Get Rid of Love Handles (for Men) Step 4

Step 4. Replace fatty meats with lean options

Protein intake is essential for men who work out and follow a calorie-reduced diet. Also, eating leaner meats can help reduce love handles.

  • Lean cuts of meat like sausage, bacon, 80/20 steak and dairy products are high in saturated fats. Elevated levels of these fats are associated with increased abdominal fat in men. Therefore, try to reduce the consumption of these foods and prefer to eat leaner cuts.
  • Eat chicken, fish, turkey and lean cuts of red meat. Also, try consuming products such as salmon, tuna, walnuts and nut butter, which are high in protein and healthy fats and can lower the amount of abdominal fat and expel love handles.
Get Rid of Love Handles (for Men) Step 5

Step 5. Increase your water consumption

While it doesn't necessarily decrease abdominal fat, water does help men lose weight and minimize love handles in the long run.

  • It is usually recommended that men drink eight to thirteen glasses of water daily. You might need more depending on your activity level.
  • Also, drinking adequate amounts of fluids can help reduce your appetite throughout the day. If you drink a glass before a meal, for example, it will make you eat less and stick to your calorie limit.

Method 2 of 3: Including Physical Exercise

Get Rid of Love Handles (for Men) Step 6

Step 1. Start practicing an aerobic exercise routine

Cardiovascular activities are essential for any man who wants to lose fat, especially around the abdomen and love handles. To get rid of them, include aerobic exercise regularly.

  • Men should include 30 to 40 minutes of moderate cardiovascular exercise four or five days a week.
  • Try any moderate-intensity activity, such as jogging or running, riding the elliptical, swimming, aerobics, and cycling.
Get Rid of Love Handles (for Men) Step 7

Step 2. Do interval training.

Research suggests that alternating between periods of intense exertion and other periods of medium or light exertion burn more calories and fat than keeping a steady pace.

  • Join a team of cardiovascular exercise classes at the gym. They use various equipment to do interval training and aim to build muscle and decrease the amount of fat in the body.
  • Take flow yoga classes. They combine extremely difficult positions with some breaks.
  • Join a racing group. Look for a local team that practice trotting and running in your city. You can also time yourself to run for two minutes and walk briskly or jog for another two minutes. Every five minutes, do 30 seconds of fast running.
Get Rid of Love Handles (for Men) Step 8

Step 3. Raise the level of activities in your daily life

Many studies show that everyday activities can give men the same health and weight loss benefits as more structured and planned exercises. To abolish love handles, increase your activity level.

  • These activities include doing housework, walking during the day, standing up or using the stairs.
  • Think about your typical day and think up some ideas for how you can become more active. Take more steps or move more on a daily basis.
  • You might also consider purchasing a pedometer or using an app on your mobile. This will help demonstrate your activity level and encourage you to walk more.

Method 3 of 3: Including Core Strengthening Exercises

Get Rid of Love Handles (for Men) Step 9

Step 1. Do sit-ups

This is a classic abdominal exercise capable of toning and thinning your waistline. In particular, it will work the front of the muscles in that region.

  • Lie on your back with your knees bent. Place one hand over the other behind the back of your neck and keep your elbows spread wide.
  • Lift your shoulders a few inches off the floor until you feel your abdominal muscles contract. Raise yourself a little more, to the point of lifting your lower back off the floor.
  • Slowly lower your back back to the floor. Repeat this exercise in three sets of 10 to 100 repetitions. When you feel ready to take the more advanced version, lift your legs and let them stay straight in the air or bent over a table.
Get Rid of Love Handles (for Men) Step 10

Step 2. Do bicycle type sit-ups

This version works the sides of the abdomen and hips.

  • Return to the original abdominal position. Then lift your legs as if they were on a table, keeping your knees bent and your shins parallel to the floor.
  • Lift your chest until you take your shoulders off the mat and rotate your body toward your right leg. Simultaneously, straighten your left leg until it is straight and parallel to the floor.
  • Straighten your right leg and bring your left leg inward, moving your body also to the left toward it. You may not be able to touch your elbows on the inside of the opposite knee, but remember to keep them wide open so that the effort is focused on your abdomen rather than your neck. Do two or three sets of 10 to 20 reps.
Get Rid of Love Handles (for Men) Step 11

Step 3. Do inverted sit-ups.

Similar to the traditional method, this exercise also works the front of the abdomen and, in particular, the lower muscles.

  • Raise your legs in the air, making them straight over your hips, and keep your knees slightly bent. Flex your deep abdominal muscles inward.
  • Move your legs towards your elbows and slowly return to the original position. This exercise is for working your lower abdominal muscles. Do two or three sets of 10 reps.
Get Rid of Love Handles (for Men) Step 12

Step 4. Make planks.

This is a great exercise to reduce love handles, as it works all the muscles present in the body's core.

  • Get on your hands and knees and place your forearms on the mat at a 90-degree angle. Then grab one hand with the other.
  • Straighten one leg back, tightening your abdominal muscles. Extend the other leg so that the body takes on the shape of a straight plank. Hold this position for 30 seconds to two minutes, breathing continuously.
  • Do the same exercise using your hands for support in place of your elbows, remembering to keep your arms directly below your shoulders. If you find it difficult to do this sequence at first, practice doing it while leaning on the kitchen counter at a 45° angle.
Get Rid of Love Handles (for Men) Step 13

Step 5. Make side planks

Similar to the traditional way, this is an important exercise that specifically works the oblique muscles.

  • Lie on your side on the mat and place your elbow directly below your shoulder. Extend your foot down to your body, imagining creating a plank shape on the floor.
  • Lift your hips, supporting your body weight on your right foot and shoulder. If this seems too difficult, bend your left leg and place your shin on the floor in front of your right knee to absorb some of the weight.
  • Raise your left hand, leaving it perpendicular to the floor, and hold the position for 15 to 60 seconds. Repeat the sequence at least twice on each side.
Get Rid of Love Handles (for Men) Step 14

Step 6. Do the swimming exercise

This exercise works the lower back and oblique muscles.

  • Lie on your stomach with your arms forward, shoulder-width apart. Place the tops of your feet on the mat, also shoulder-width apart.
  • Contract your abdominal muscles, elevating your right arm and left foot at the same time. Keep them in the air for three seconds.
  • Lower your right arm and left foot while raising your left arm and right foot. Repeat the sequence 10 times on each side, waiting three to six seconds for each repetition.
  • To intensify your workout, quickly alternate your arms and legs 20 times on each side after doing the slow movements.

Tips

  • Lowering stress levels and getting enough sleep will reduce the amount of fat stored in the waist. Some experts think that lowering levels of the hormone cortisol, with these good habits, can decrease love handles over time.
  • Wear athletic shoes with support when doing cardiovascular exercise. Sit-ups can be done on a mat and without shoes.

Notices

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