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No More “Love Handles” (NO BULLSHT!)

35 ways to lose your love handles Burn the trees

Eat green vegetables for breakfast (think omelette, not cereal topping). They contain a phytochemical called IC3 which will ramp up production of fat-burning testosterone before your morning workout. Switch off

It’s Tuesday night. You’re late home. But the noise of the TV when you’re eating dinner drowns out your stomach’s ‘stop bloody eating’ messages, causing you to take in about 300 calories more, found the University of Massachusetts.Game Of Thronescan wait. Carb your enthusiasm

The old doctrine is wrong: carbs at night are a good thing. An Israeli study showed that while on a restricted diet of 1,500kcal those who ate carbs in the evening lost 27% more fat than those who ate them at lunch. Choose weight

Research on dieters who don’t lift weights found that 25% of weight lost is from muscle. Don’t be that guy. Hunt in packs

She’s right. It is your mates’ fault: “Individuals with similar body fat levels form groups and social forces drive them to obesity,” say psychologists at the University of Colorado. You don’t have to be a hermit – just partner up with people who have similar fitness goals. Turn pro(biotic)

Yakult and Actimel will do more than pump you full of benevolent bacteria, says food scientist Dr Peter Jones of the University of Manitoba, Canada. “Probiotics interfere with calorie absorption, so there are fewer to pack on as abdominal fat.” Take them for six weeks to shed 4% body fat. Get on your bike

Make cycling your go-to form of cardio for chasing down visceral fat. A study published in theJournal of Physiologyshowed that cycling for at least 20 miles a week led to a 7% drop in visceral fat and a 7% overall drop in fat around the waistline after eight months. Big yellow pill

Vitamin D can help you lose lard all over, but it’s particularly helpful for that replica Goodyear sitting on your belt. The University of Minnesota found that D triggers weight loss by regulating fat cells. Escape abroad for some sun, or invest £4.03 in 100 pills from Holland and Barrett. Slog days are over

Steady-state cardio does nothing to shift stubborn midriff fat. Swap long runs for sprint sessions to shed your belly faster, say University of New South Wales researchers. Tart dressing

Take your condiments sour and stop the 3pm vending machine dash. Adding vinegar or lemon juice to food slows the rate of digestion. “It means you’ll be fuller for longer, while blunting the insulin spikes that make you snack,” says nutritionist Liz Harding. Snooze to lose

Lack of sleep leads to more than bleary-eyed comfort-eating. Chicago researchers found it blocks your fat cells’ ability to react to insulin, making you more prone to fat storage. Try eating foods rich in vitamin B6 such as tuna, chicken or turkey: it increases sleep-hormone production. 30-second fix

If Pilates is good enough for The Rock, it’s good enough for you. Suck in your gut as if you were buttoning a tight pair of jeans then hold for 30 seconds. Repeat five times and you’ll see the difference within two weeks, says professor Michele Olson of Auburn University. Side orders

A love handle-free waist means building your obliques, says Jorge Cruise, author or8 Minutes in the Morning to a Flat Belly. He recommends the leg roll. Do 10 reps, rest for 1min and repeat three times.

1Start by lying on your back with your arms out to your sides. Prop a stability ball between your ankles and lift your legs toward the ceiling.

2Keeping both shoulders on the floor, exhale and lower your legs to the right. Inhale to return, then lower your legs to the left. Stub it out

If you smoke, you’re significantly more likely to store fat in your abdomen, say Japanese scientists. Blood lust

Let them eat steak: a Danish study found men on a 25% protein plan lost twice as much fat as those taking in just 12%. Trim down faster by cooking it rare – it’s harder to digest so you absorb fewer calories say Alabama scientists. 
A key molecule in fighting infection also attacks belly fat. Interleukin-6 speeds up your metabolism and the best way to trick your body into pumping it out is to perform a slower eccentric (downward) phase of moves. It amps up the strain, which triggers the release of the molecule to reduce inflammation and incinerate your spare tyre. Don't discount grains

Get one up on the Dukan lot. A US study compared popular diet plans and found that eating low-GI grains raises your resting metabolism in the same way protein-only plans do, but without the associated increase in heart-disease risk. Run the numbers

Remember those simultaneous equations at school? Here’s an easy one: for every 45min you spend at your desk or watching TV, spend 15 on your feet. The US Endocrine Research Unit found obese people sat for 164 minutes longer per day than lean participants. A few quick trips to the shops could burn an extra 350 calories a day. Fat-slashing intervals

1Row for 60sec, noting the distance on the machine.

2Row slowly for 60sec. Then row for 55sec and try to match or better your distance from the first time.

3Rest 55 seconds, then repeat, reducing the time to 50sec. Continue until you can’t beat your original distance, or you collapse. Spoil a good walk

Hit the fairways. If you’ve a waist over 36 inches, you’re spending too much time indoors. “The lifestyle shift needs to happen first, and there’s no better start than walking round a golf course,” says PT Adam Bates. Time spent outside also lowers levels of cortisol: the stress hormone linked to belly fat. Mind the munchies

Put the popcorn down, or at least move it to the other side of the sofa. The University of California found that people who were asked to eat snacks with their non-dominant hand while watching TV consumed 30% less. Based on the average man’s snack consumption, that’s a saving of 63,500 calories a year, or the equivalent of 130 Big Macs. Be calcium rich

Here’s another win for the pro-dairy camp: calcium deficiency triggers your body to release calcitriol, the hormone that causes you to store blubber. Eat a pot of low-fat plain yoghurt a day. Weigh in on your hormones

Low testosterone levels are a key factor in storing fat around your love handles. According to PT Joe Isaacs, the most effective ways to boost them (legally) are to:

1Train with big moves using heavy weights at high intensity. Squats followed by deadlifts is the ideal combo.

2Treat yourself to cholesterol-rich food such as eggs, beef and cheese at least three times a week.

3Train with volume. Aim for 10 sets of 5 reps to release maximum testosterone. A total of 30-50 reps per exercise. Morning glory

Wake up, work out, have breakfast – that’s the most effective AM routine to strip fat from your middle says a Northumbria University study. Exercising in a fasted state burns 20% more fat. Blind man's bluff

Close your eyes on the cross trainer. “Balancing trims fat by using your midriff,” says PT Matt Roberts. Don't make it kingsize

Dogma dictates you mustn’t skip it, but that’s not your cue to supersize your first meal of the day. In a study presented to the European Congress on Obesity, participants who cut calories at breakfast didn’t compensate by eating more later on or report feeling any hungrier. It’s as good a reason as any to get the hard work out of the way early. Quit your drinking habit

That orange juice you’ve been told is the perfect start to the day is not as innocent as you think. Georgia Health Sciences University found those who consumed the most fructose (juice is full of it) had about 20% more visceral lard than those who drank the least. Avoid having more than three glasses of OJ a week. Don’t worry about whole fruits, though. They contain the fibre needed for a steady release of energy. Liquidate calories

It’s not just OJ that’s dangerous. Start tallying up those liquid calories and you’ll be surprised how much you can cut with simple swaps.MHwill take a coffee, thanks.

Calories per 330ml:
Wine – 240-275
Whole milk – 220
Soy milk – 150
Fizzy drinks – 125-190
Fruit juice – 160-175
Red Bull – 160
Beer – 155
Iced tea – 140
Tomato juice – 80
Tea, no sugar – 20
Diet drinks – 0-7
Coffee, black – 0-4 Thirty days, a single move, one inch lost

Dr Alexander Koch of the Health & Exercise Sciences faculty at Truman State University has found the most effective move to explode your love handles –The Landmine Twist.

1Take an Olympic bar, put a towel over one end and wedge it in the corner of the room. Hold the bar at a 45-degree angle to the floor.

2Twist to the left while pivoting on your right foot, then repeat on the other side. Do 3-5 sets of 10-20 reps with 30 seconds rest in between. Turn the lights down low

That dimmer switch in your living room is good for more than the odd DVD session. A Cornell University study found that by pairing low lighting with slow music you consume 18% less and average 170 fewer calories per week. And no, it’s not just because you can’t see your plate. The bigger you are, the faster it falls

If you fall into the ‘thick-set’ category (and not just packing an over-sized gut), more weight sessions is just what you need to shift midriff fat.Preventive Medicinefound that bigger-built men showed rapid fat loss with a 12-week programme. The “lift big or go home” mantra has never made more sense. Weight watch

The amount of food you consume drops by a third if you sit in front of a mirror while you eat. It’s particularly effective at stopping you from eating high-calorie foods destined for your middle, such as cheese or crisps, according to Iowa State University. You’re essentially shaming yourself into shape. Needs must. Snack on...

...gherkins. They have five calories apiece and their acetic acid accelerates fat burning. Go to the pub more often

Don’t misunderstand us: the beer belly is so-called for a reason. Alcohol is the worst architect of love handles – slowing your metabolism and adding empty calories. But not all booze calories are created equal: a study in theJournal of Nutritionfound that men who drink infrequently but heavily store more fat around their middles than those who drink the same amount in smaller doses. You won’t miss the hangovers or the paunch.

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Date: 05.12.2018, 04:33 / Views: 44261
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