Can deadlifts help reduce love grips?
How To Remove Oblique Fat
You can affectionately refer to them as love handles or spare tires, but the reality is that you have far from fondness for that extra fat. Oblique fats sitting next to your waistline can be unusually stubborn because they are subcutaneous. That is, they are right under the skin. Unlike the deep visceral fats that weave in and around your internal organs and increase your risk of inflammation and chronic illness, this fat isn't particularly unhealthy - but it looks unsightly if you squeeze it into a pair of jeans or a swimsuit .How to remove oblique fat (Image: pecaphoto77 / iStock / Getty Images)
Unfortunately, there is no way to lose fat in one place. Side curves, side planks, and twists all act on the crooked muscles, but do not attack the fat coating. The only way to address bias fat is to reduce your body fat percentage, which will result in a leaner body, including around your sloping surfaces.
Step One: Seriously About Your DietHow to remove oblique fat (Image: sergeyshibut / iStock / Getty Images)
Reducing your caloric intake below what you burn will help you lose fat. Try to eat 500 to 1,000 fewer calories than you burn each day in order to lose 1 to 2 pounds a week. If this results in you consuming less than 1,200 calories a day as a woman or 1,800 calories as a man, you should be satisfied with a slightly lower rate of loss. To find out your daily calorie consumption and daily calorie intake, use an online calculator such as the one available from Livestrong's My Plate.
It is not enough to simply cut the calories. You also need to choose foods that help build muscle and prevent fat from accumulating. Limit sugary foods, get 25 to 30 percent of your daily calories from lean protein, cut down on carbohydrate intake, consume fibrous foods, and eat modest amounts of healthy fats. Chicken breast, fish, lean steak, fresh vegetables, olive oil, nuts, avocados and small amounts of whole grains and fresh fruit make up the meals.
Continue reading: Foods That Can Help Burn Belly Fat
Second step: lifting heavy things
Lifting heavy things doesn't mean bending over to your side with heavy dumbbells. Compound movements that activate all of your major muscle groups will help you fully develop muscles - and the more muscles you have, the leaner you will get. Muscles burn more calories than fat tissue at rest, which increases the metabolism. It's also more compact so you look tight and fit.
To get serious, if you lose that extra subcutaneous fat around your waist, raise it three times a week. Include movements like squats, deadlifts, chest presses, and rows. Use a weight that makes eight to twelve reps feel heavy. Work on up to three sets of each exercise that you include in your workout.
Step three: pump up your cardio
High intensity cardio is more effective at burning belly fat than low or medium intensity cardio. This was the finding of a study published in a 2009 issue of Metabolic Syndrome and Related Disorders. The researchers found that exercising for about 75 percent of the effort was over 50 percent in triggering fat loss, especially in the abdominal area.
You can of course also perform this intensity by running, cycling, or pedaling an elliptical trainer. A high-intensity calisthenics circuit in which you do five to ten exercises at a time for one minute each without interruption can be classified as high-intensity cardiovascular workout. Movements such as jumps, burpees, rows of renegades, kettlebell swings, and mountaineers could be included in such training. All of these exercises require core activation so that you can have the benefit of strengthening your lean angles as you burn fat from them.Run on a treadmill to get your heart rate up. (Image: Antonio_Diaz / iStock / Getty Images)
Fourth step: train the slopes directly
Just because targeted movements don't help you lose fat from your sloping pillars doesn't mean you should get them out of your workout. You just cannot rely on fat loss alone. Your obliques are the side muscles that help you twist or bend sideways. Exercises that incorporate this movement are therefore beneficial for the stronger, more defined sloping surfaces that occur as the fat is deposited.
Do at least one and up to three of the following oblique exercises three to five times a week. Build up to three sentences. Exercise the entire core in these workouts and train a balanced force.
Side plank: Get into a plank position, either on your hands or forearms. Turn on your side and stack your shoulders, hips, and feet. Press and hold for up to 60 seconds per side.
Wood chopper: Set a cable machine handle to the highest setting. Put the machine aside and grasp the handle with both hands. Rotate the cord at your feet as you bend your knees. Return to the start to complete one rep - go for 10-15 per side.
Bicycle crunches: Lie on your back with your hands behind your head. Pull your knees up so your shins are parallel to the floor. Rotate your right armpit toward your left knee as you straighten your right leg, then rotate your left armpit toward your right knee. Alternatively, do 10 to 15 repetitions in total.
Continue reading: Burn the fat faster
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