How to Lose Belly Fat and Love Handles

Men and women who have struggled with weight issues will agree that belly fat and love handles are the hardest to get rid of. A combination of cardiovascular exercises and strength training can help melt the fat from belly and lower waist region.

Resistance Training

Resistance training is important to speed up the resting metabolic rate of the body. Target muscles in the biceps, triceps, chest, back and legs with one exercise for each.

Complete at least three sets of 12 reps each. Doing sit-ups in between your exercises will help define the abdominal muscles and also build stamina which will strengthen the midsection.

Interval Training

Cardiovascular workouts are excellent for burning fat and losing weight. However, after the initial weight loss the body will no longer respond to the same workouts unless your increase their intensity.

A minute or two of intense performance during your regular cardio routine will give your body a burst of energy helping you increase the number of calories burned. In 60 minute cardiovascular session eight to ten energy bursts will add greatly to weight loss.

Circuit Training

Performing a cardiovascular exercise during a weight training session is referred to as circuit training. For example, including push-ups, sit-ups, body squats, leg lifts in a long-distance run is the best form of circuit training. You can even choose swimming one lap in the pool when performing resistance training.

Your trainer can help you with circuit training by adding stability balls and rotational exercises to your routine. These will help target the belly fat and the love handles.

Making changes in your dietary habits will also help burn off the belly fat and quickly lose your love handles. Some people are blesses with a speedy metabolism. Those of us who are not so fortunate can help the body increase the metabolic rate by eating six small meals throughout the day instead of three large meals.

When you consume six small meals through the day your body burns calories in order to break down the food. This process continues all day long as a result of which you end up losing more calories than you would have lost had you eaten three large meals during the day.