Lose Love Handles in a Week With This Routine, Trainer Says — Don’t Eat This That

Don’t feel the love of your love handles? To say that excess fat in this part of the body is annoying would be an understatement. We’ll be honest: it will take hard work and dedication on your part to lose love handles in a week, but it is possible to tighten things up in that short amount of time! We’ve put together an effective routine to help you do that.

Strength training, steady state and interval style cardio should be your main focus. Carrying fat in your love handles is related to insulin sensitivity. So you should not only control your carbohydrate intake, but also prioritize lifting weights to make the body more insulin sensitive. Strength training transfers the nutrients you eat to the muscles instead of your fat reserves.

When it comes to selecting exercises, you want a mix of heavier compound movements and end the routine with a core and conditioning exercise. So now let’s start with the workout you can do two to three times in one week to lose your unwanted love handles. Read on to learn more, then don’t miss the 6 Best Exercises for Strong and Tight Arms in 2022, Trainer says.

barbell front squat to lose love handles in a week
Tim Liu, CSCS

Are you ready to lose love handles in a week? It all starts with the Barbell Front Squat. For this exercise, sit under the barbell so that it is placed directly on your front shoulders. Place your fingertips on the bar outside your shoulders and bring your elbows forward so that it points forward. Once in position, lift the bar off the rack, take a step back and lean back on your heels, squatting until your thighs are parallel to the floor. Drive yourself back up through your heels and hips, flexing your quads and glutes to finish. Complete 3 sets of 6 to 8 reps.

dumbbell row to lose love handles in a week
Tim Liu, CSCS

For the Dumbbell Row, position yourself parallel to a bench so that one hand and knee are planted firmly on the surface for balance. Grab a dumbbell with your other hand and your arm extends straight down to the floor. Then pull the barbell up to your hip and squeeze your lats and upper back at the very end of the movement. Extend your arm back down and get a solid bottom stretch as you perform the next rep. Complete 3 sets of 8 to 10 reps for each arm.

Kettlebell reverse lunge
Tim Liu, CSCS

Begin your Walking Lunges with a kettlebell in each hand. Step forward with one leg and plant your foot firmly in the floor. Then lower yourself under control until your back knee gently touches the floor. Walk forward with the other leg and repeat. Complete 3 sets of 10 reps for each leg.

landmind rotation
Tim Liu, CSCS

For Landmine Rotations, place a dumbbell in a landmine attachment. Grab the end of the dumbbell with both hands and hold it out in front of you with your feet shoulder-width apart. Keeping your core tight, rotate the bar to one side of your body while rotating both feet in that direction. Leading with your hips and shoulders, rotate the bar to the other side, maintaining tension in your core. Complete 3 sets of 10 reps for each side.

kettlebell swing to shrink a muffin top
Tim Liu, CSCS

Kettlebell Swing rounds out this series, so get excited! Place the kettlebell about 60 cm from your body. Push your hips back, keep your chest high, and reach for the handle with both hands. Tighten your core and pull the kettlebell toward you before flipping your hips forward and squeezing your glutes at the top as hard as you can. Swing the kettlebell until it is parallel to the floor. After you swing it, keep your core tight and use your lats to pull the kettlebell back. With your knees slightly bent, pull the kettlebell back between your legs and hip joint before dropping them forward for another rep. Complete 3 sets of 15 to 20 reps.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more

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