Weight Training For Love Handles

How To Use Weight Training To Lose Those Love Handles
 
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The other form of exercise that you need in order to burn off those love handles is weight training. We have discussed some great exercises to improve your abdominal muscles and these are great for workouts for those muscles, but not nearly enough for weight loss.

The first question you are likely to ask is, “Why am I building muscles when I want to lose weight?”

The fact is that weight loss is actually much more effective, faster and easier to maintain when you have fully developed, lean muscle mass as opposed to loose, flabby muscles. Lean muscles burn energy faster than muscles that are not toned.

One thing to note is that you are not necessarily looking for a body builder type of muscle system. You won’t look bulky and have large muscles through a weight training workout. Instead, you are toning those muscles to be fat burning tools for you.

You can do this in a number of ways, with various exercises and movements. The goal is to tone all of your muscle masses effectively. This takes some long term dedication by you. You’ll need to work on your muscle training several times per week, pushing yourself to a higher level every time.

One of the most effective ways to get the weight training that you need is through a personal trainer. They can help target each large and small muscle group in your body so that you can see pounds come off. Generally, you should be able to do some weight training yourself. But, for outstanding results find and invest in a personal trainer through your local gym or recreation center.

What To Workout:

Work opposing areas of the body each workout. For example, on Monday’s work your legs. On Tuesday, give your muscles the chance to heal. On Wednesday, work your upper body. Thursday should be a rest and so forth. If you try to do the same muscles two workouts in a row, you are likely to over-train which can lead to muscle tearing and injury.

If you work with a personal trainer, you also gain the benefit of using weight machines and having someone to “spot” you, or protect you from falling. The goal will always be to be safe during these types of workouts. If you will not be training with a personal trainer, invest in a weight training program that provides good muscle tone at a gradual rate, not overdoing it or building huge muscles.

How Often:

For weight loss, you should work on improving your muscle tone three times per week. This requires approximately a 40 to 60 minute session with a personal trainer or as long as it takes to get through a workout on your own. It is necessary not to strain here as this will cause your body to fall back in toning rather than moving forward.

What To Workout:

Once again, no spot reducing will work. It is essential instead to concentrate on a full body program. You should work all muscle groups including your back, your arms, your abdominal muscles, your legs and your chest. By doing this, you will help tone each of your muscles fully. The end result is weight loss produced by all muscles.

It will be important for you to fully workout each muscle group through weight lifting and through resistance training.

Here’s a basic plan to get you started on those love handles.

· Plan to work all of your major muscle groups each week.
· Try for three days a week, a day between workouts.
· Start with lifting the largest amount of weight that you are comfortable with, doing 8 to 12 repetitions of that exercise. To know if you are getting enough weight, it should become difficult for you to do all 12 reps. If it is not, increase the weight.
· Once you can do 12 reps of the movement, increase the weight by five to ten percent which will help you to gain strength.

Again, it is highly recommended to work with a personal trainer to optimize your workout.
Why It Works: Your Metabolism
Lean muscle mass is where most of your calories are burned throughout your body. For most, after the age of 25, you will begin to lose about half a pound or more of lean muscle mass every year. This reduces your resting metabolic rate (which is the rate at which your body uses fuel when you are at rest or just doing the standard functions of your body.)

When you begin to lose muscle mass, your body also needs fewer calories but most don’t actually reduce the amount of calories they take in which results in increased weight gain.

In other words, you need to increase your resting metabolic rate so that you are burning calories all the time. The only way to do this is through building lean muscle mass by lifting weights and doing forms of resistance training.

We mentioned how important cardio workouts are, but weigh training is also important. With weight training, you are increasing your metabolic rate, but this does not happen with cardio workouts. There, you simply burn more calories for the amount of time that you are doing the workout. The after burn of the cardio workout only lasts at the most two hours.

The bottom line is that if you want to burn calories all day long, every day, you need to have a weight training workout included in your workout.
Pulling It Together
Exercise is a core element in getting rid of your love handles because it helps you to tone muscles and to burn through fat. Your workout should include a series of exercises that accomplish all of your fitness goals.

· Goal 1: Tone the abdominal muscles.
· Goal 2: Build lean muscle to increase your resting metabolic rate to burn fat all the time.
· Goal 3: Cardio workouts to improve the number of calories you burn daily.

When you bring these three exercise specific goals together, you will lose those love handles, quickly. Most importantly, it will help to deliver long term health and increase your ability to keep the weight off.

Most of this work can be done right from your home, with little to no investment in equipment. Yet, you can get an optimized result by joining a gym or better yet working with a personal trainer.

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