How to Lose Your Love Handles
Whatever you call it -- love handles, muffin top, Molson muscle or spare tire, men and women everywhere are trying to lose abdominal fat. Just got this great set of questions:
I have bought your product and started using: it is a great workout. I am also trying to lose my "love-handles". I know this will work some of those muscles but can you suggest another exercise to target mid section? Not looking for another tool, just a suggestion of sit-ups etc. Also I have heard that sit-ups may not actually do any good. What is your opinion? If crunches are a better option please instruct on a basic exercise I can work into my routine. I run three times a week but I still seem to keep an extra 10 pounds just above my waist.
Great question! If you have a question for me, please send it to firstname.lastname@example.org. Here are some things to think about while you attack your lose 10lbs mission:
1. You can spot tone but not spot reduce – that is to say the muscles you work will get stronger and more toned depending on the intensity, frequency and amount of resistance you place on them; HOWEVER, your body does not burn fat in the area you're working on – example, just because you do crunches doesn't mean you burn fat in your abs – your body will burn fat from whatever it decides. So every time you exercise know that you're getting stronger and certainly more toned, and yes, you're burning fat but it is not where you might expect to burn it (scientists still don't have a solution to which fat gets burned first and why).
2. I'm not a fan of traditional Situps – I'm a fan of conducting what I call an Atomic Crunch: hands on your ears, curl your upper torso 30 degrees off the floor while simultaneously lifting your bent knees to your nipples on your chest – do both at the same time and you'll find that your lower back is supported, your upper abs will scream while your all important lower abs will be activated and eventually tighten (helping you get into a smaller pair of pants while strengthening your core). For further intensity, conduct these Atomic Crunches with "bicycling" your legs – that is alternating left knee to right elbow, then right knee to left elbow.
3. Output and Input: Output and Input. Output is the number of calories you burn in a given 24 hr period, and Input is the number of calories you eat in a given 24 hr period.
• Make sure you're conducting some long cardio workouts – run/jog/fastwalk, bike, swim – whatever, at least three 60 min sessions a week where your pace should be where you can speak 10 words or so before taking a breath.
• Secondly, make sure when you conduct your bodyweight exercises – pushups/crunches/squats/lunges/pullups (this is all you need) – you should progressively make them harder, to the point of muscle failure (form failure). This will help you build muscle which will in turn raise your metabolism (your ability to burn more calories at rest in a 24 hr period).
• A simple formula is to eat for your target weight. For example: let's say you're 210lbs, but your target weight is 200lbs – then you'd multiply your target weight by 10 for 2000 calories per day.
• Now if you're ramping up the muscle building exercises and trying to really build more muscle, you'll need to supplement with more protein and should also consult with a nutritionist (which I am not). Eat more often but in smaller amounts – try eating 6 meals a day to stave off hunger pains.
• Drink half your body wt in fluid ounces of water/day (e.g. you weigh 200lbs, then drink 100 floz of water/day).
Most importantly, don't you dare ever give up! Stay Fired UP and let me know how it goes!
CHARLIE MIKE -- ALDEN
Alden Mills, creator of the Perfect Pushup, is CEO of Perfect Fitness, based in CA. Massachusetts born, Alden went to the Naval Academy where he went on to become a Navy SEAL. After retiring in 2000, he earned his MBA at Carnegie Mellon. His ultimate mission is to inspire everyone to pursue their own dreams. For more from Alden, check out www.perfectonline.com.
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Alden Mills, creator of the Perfect Pushup, is CEO of Perfect Fitness, based in CA. Massachusetts born, Alden went to the Naval Academy where he went on to become a Navy SEAL. After retiring in 2000, he earned his MBA at Carnegie Mellon. As a SEAL Team TWO Platoon Commander, his platoon was chosen for a study to determine why SEALs suffered unusually high injury rates during their careers. After learning injuries were linked to their training methods (age-old body building drills), SEAL trainers switched to Functional Training. Alden learned firsthand the value of optimal exercise routines. Bottom line: if people can take control of their body, they can be more successful in everything they do. Mills turned this belief into a top fitness brand and revolutionized American fitness. His ultimate mission is to inspire everyone to pursue their own dreams. For more from Alden, check out www.perfectonline.com and his article archive.