Advertising
Advertising

5 Killer Tips To Banish Your Love Handles Now

5 Killer Tips To Banish Your Love Handles Now

The ‘love handle’ – fat that’s accumulated around your mid-section that just won’t seem to budge and proves to be highly frustrating each and every time you put on your pair of skinny jeans.

What can you do to overcome love handles once and for all – and why does it seem they are so stubborn to lose in the first place?

Love handles are harder to lose for many people as this is where they are more prone to store excess body fat, so as this accumulates over time, it tends to be the last place you’ll also lose that fat you’ve gained.

That said, with the right techniques, saying so long to love handles is definitely possible!

Advertising

Before we introduce some killer exercises that will help you fight the flab around your midsection, it’s important to note that for optimal success, you absolutely must diet properly.

Nothing is going to work better at burning fat than a good diet, simply because your diet accounts for whether you are in calorie balance or a calorie deficit. To burn fat, you need to be in a deficit and this is accomplished most easily through dietary means.

Once you have your diet down pat, then it comes time to adding smart exercises. Here are the ones to start performing.

1. Lunge With A Twist

First, start out with a lunge with a twist at the bottom. Since you will be unbalanced as you enter the lowest point of the lunge, adding the twist will really get your obliques contracting hard. This exercise will deliver the firming and toning benefits you’re looking for.

Advertising

The lunge with the twist is a challenging move and best done with a medicine ball for added resistance. Just make sure you can execute the regular lunge first.

2. Supermans With A Twist

Moving along, supermans with a twist is the next exercise to add to your protocol. The superman exercise is going to be great for working the muscles running up and down the spinal column, but then adding the twist in there really gets the love handle region stimulated.

Do these between working sets of your strength training regime.

3. Renegade Row

The renegade row is the next move to get into place with your protocol. This move is going to be great for hitting the lower back and since you’ll have to contract every muscle in the core to keep you balanced, that means you’ll get serious abdominal strength benefits.

Advertising

Do this exercise as part of your upper body routine and you’ll be seeing a difference in no time.

4. Single Leg Split Squats

The single leg split squat is one of the most superior moves you could do if you want to firm your backside, but in addition to that, it’s also great for hitting your glutes as well.

This exercise will really put your balance to the test, especially if you have a barbell across your back. It will also get those core muscles sitting up and contracting intensely as well.

The key thing to remember when doing this exercise is to lean back ever so slightly so that you put more emphasis on the glute muscle and integrate the core more as well. Lean forward and all you’ll do is strain your lower back.

Advertising

5. Prone Ball Roll In To The Side

Finally, the last exercise to consider doing is prone ball roll-ins, moving to the side of the body. This exercise puts you in a prone position, so it is a nice change of pace from your regular crunch exercise and will really work those obliques as you pull the ball into each side, alternating as you go.

Make sure to keep the abs tight throughout to maintain good form.

Get these moves into your workout program and you can prepare to see a higher level of muscular strength and if combined with a proper diet plan, excellent firming benefits to eliminate those love handles.

More by this author

4 Ways To Boost The Intensity Of Your Workout Without Adding More Weight Workout Failure 3 Reasons You Aren’t Seeing Workout Success 5 Killer Tips To Banish Your Love Handles Now Grilled Apples 3 Delicious Low-Fat Summer Cookout Recipes 6 Quick Diet Swaps You MUST Start Making

Trending in Fitness

1 How to Get Through a Weight Loss Plateau (Step-By-Step Guide) 2 10 Best HIIT Workout Exercises to Burn Calories Fast 3 15 Strength Training Exercises Specifically for Runners 4 11 Best Core Strengthening Exercises to Do At Home 5 5 Fitness Tips That Will Help You Start the New Year

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next