Getting Rid of Love Handles

Getting Rid of Love Handles: Your Strategy

Nasser recommends an overall plan for 30 to 45 minutes of cardio three to four times a week, strength training (including the exercises below) two to three times a week, and a day of rest every week so your body can rebuild muscle. She emphasizes that using a variety of cardio approaches will be the most effective — don’t just stick to only the elliptical or just a few spinning classes. Getting stuck in a cardio routine can lead to a plateau. Instead, you want to keep challenging different muscle groups. She's also a fan of high-intensity interval training programs to burn fat, instead of working at the same steady pace throughout your workout. On the treadmill, for instance, alternate two minutes at your usual pace with 1 minute at a faster speed.

Your initial goals will be weight loss and trimming down the fat. Once you’ve done that — or at least made significant headway — you can start to tone the muscles underneath your love handles. As you burn fat and increase your metabolism through building muscle, that extra padding will eventually go away.

Before you get started, Keigher has a caution for women who may have a diastasis, a midline split in the abdominal muscles around the bellybutton, usually a post-pregnancy problem. First, check with a doctor and a trainer for ways to correct the diastasis and then get their go-ahead to do this type of ab workout.

Ab Workout: Kiss Love Handles Goodbye

Make these five exercises part of your plan to tone waist and hips:

1. Bicycle Crunches: “This exercise will work your internal and external obliques as well as the rectus abdominis [the largest ab muscle],” Keigher says.

• Lie on your back, knees bent.
• Place hands behind your head without interlacing your fingers. Lift your head slightly.
• Twist so that your left elbow goes toward your right knee while you extend your left leg.
• Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.
• Build up to 3 sets of 25 reps each.

2. Standing Trunk Twists

• Stand with your feet about hip-width apart.
• Keep hips and legs facing forward as you twist to the right, extending your left arm out (like a punch) to the right.
• Twist in the opposite direction (left), extending your right arm out in a punch to the left.
• Aim for 100 repetitions.

3. Lying Leg Twist

• Lie on your back with your arms stretched out to the sides, hands flat on your mat.
• Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
• Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
• Return them to center and then lower to the other side so that your outer left thigh touches the ground.
• Build up to 3 sets of 25 reps each.

4. Side Planks: “This exercise strengthens your core, in the front and the back,” Nasser explains.

• Lie down on your right side, leaning on your elbow.
• Extend your legs out straight, with your feet stacked. The edge of your right foot should be on the floor.
• Use your core to hold your body up in a straight line (you can modify it by putting your right knee down on the floor if you need support). Hold for 20 to 30 seconds, or longer if you can.
• Lower yourself fully to the floor and switch sides.
• For added challenge, lift the top leg and hold it up so that it is not touching the bottom leg.
• Holding each side for about 30 seconds, do four or five reps, and increase as you get stronger.

5. Seated Russian Twists

• Sit on the floor with your knees bent and feet flat.
• Hold your arms out in front of you, hands pressed together.
• Lean back about 45 degrees. With a slow, controlled movement, twist to your left side. Return to center, and twist to your right. That’s one rep.
• One full rep should take about 20 seconds. Take a breath and repeat. Start with four to five reps, adding more reps as you get stronger.
• For an added challenge, lift your feet off the floor as you do this exercise.

You shouldn’t have to wait too long for results, Nasser says. If you eat a healthy, low-fat diet, burn more calories than you take in, and enjoy a good mix of cardio and ab workout time, you’ll watch your love handles start to melt away within a few weeks.

Date-Nut Bread

Quick Info:

 Servings
Contains NutsContains Wheat/GlutenContains EggVegetarianDiabetes-Friendly

Nutritional Info (Per serving):

Calories: 120, Saturated Fat: 0g, Sodium: 172mg, Dietary Fiber: 3g, Total Fat: 3g, Carbs: 22g, Sugars: 9g, Cholesterol: 13mg, Protein: 3g

Exchanges: Fruit: 0.5, Starch: 1

Carb Choices: 1.5

Prep Time: 20 mins

Cook Time: 50 mins

Rest Time: 20 mins

Total Time: 1 h 10 mins

Ingredients

• 8 ounce(s) dates, pitted and whole
• 1 1/2 cup(s) boiling water
• 1 cup(s) flour, all-purpose
• 1 cup(s) flour, whole-wheat
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 egg(s)
• 1 teaspoon vanilla extract
• 1/2 cup(s) nuts, almonds, sliced
• corn syrup, light-colored
• sugar, coarse

Recipe Tip:

Cool overnight.

Preparation

1. Place dates in a medium bowl. Pour the boiling water over dates. Let stand about 20 minutes or until dates are softened and mixture has cooled slightly.

2. Preheat oven to 350°F. Lightly grease bottom and 1/2 inch up sides of an 8x4x2-inch loaf pan; set aside. In a large bowl, stir together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. In a small bowl, beat the egg and vanilla with a fork; stir into the cooled date mixture. Add date mixture and almonds to flour mixture; stir until well mixed (mixture will be thick).

3. Spoon batter evenly into prepared pan. Bake for 50 to 55 minutes or until a toothpick inserted near the center comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool completely on a wire rack. Wrap cooled loaf in plastic wrap and store overnight before slicing. If desired, brush loaf with corn syrup and sprinkle with coarse sugar before slicing.

Protein Powders

There's no question that protein wins hottest nutrient of the moment — research shows it helps you lose weight and ramps up energy, maximizes strength, and balances blood sugars. Though it's easy to get all the protein you need from food, if you're looking for a fast, no-fuss way to inject more into your meals, consider one of the many protein powders on the market, most of which provide 20 to 25 grams of protein per serving (what you'd get in 3 ounces of grilled chicken). Whey protein powder is the most popular variety, but you can also find egg-white powder and vegan varieties like pea, brown rice, soy, and hemp. Combine a scoop with skim milk and fresh or frozen fruit in the blender to make a protein-packed smoothie, or stir some protein powder into your favorite whole-grain pancake batter for an energizing and filling breakfast. Keep in mind if you have any sensitivity to sugar substitutes that most brands are sweetened with sucralose or stevia.

Dance Like the Stars!

Dance Like the Stars!

Kirstie Alley says that dancing around her living room helped her slim down to her new, hot physique. So why not put on your favorite CD or radio station and shake your booty for 30 minutes a day? If you want to go the more formal route, you can try classes in ballroom dancing (or another kind of dance) — they'll rival any gym workout!

Garden work's a workout

Get out in the Garden!

Making your garden beautiful is another good way to be physically active. Weeding, mowing, and gardening for 30 to 45 minutes can burn up to 200 calories. Be sure to stretch your arms, back, and legs beforehand to help you prepare for digging holes with a spade or shovel, planting seeds, or laying sod. Another trick: Get even more exercise by using a push mower to cut your grass.

Yay for Yard Work!

Raking leaves for 30 minutes can really work your upper body. But don't overdo it, especially if you don't exercise frequently — you could injure yourself. To minimize this risk, keep your feet and hips shoulder-width apart and rake by shifting your weight from leg to leg rather than twisting your back. Wear gloves to prevent blisters, and bend at the knees to bag and move piles of leaves.

Walk It Off!

Walk It Off!

Brisk walking is a good way to get around town, boost your heart rate, and stay physically fit. Walking two miles in 30 minutes — or breaking up your route into short but vigorous 10-minute sessions — strengthens your bones and muscles and improves your stamina and your fitness. It doesn't have to be a chore — invite a friend or relative along and use the time to catch up on each other's news!

Hooray for Housework!

Hooray for Housework!

Whether you love or loathe housework, it can help you burn some serious calories and keep you in good shape. For example, when you spend 45 to 60 minutes washing your windows or floors, you're not only giving your house a super cleaning, you're giving your body the benefit of exercise. So grab that mop and go!

Make Healthy Food Swaps

Substitute tomato salsa for fattening condiments like mayo, sour cream, butter, and creamy salad dressings. With less than 20 calories per ¼ cup, salsa makes a terrific, low-cal dip for crunchy veggies like baby carrots, celery sticks, and bell pepper slices.

Slim Your Snacks

Slim Your Snacks

Carrot sticks aren’t the only way to enjoy a satisfying crunch, a texture a lot of dieters crave after giving up potato chips and other snack foods. Try sliced water chestnuts — they’re a low-calorie, non-starchy veggie and you can munch your way through a whole can for just 50 calories. They also make a crisp, refreshing addition to low-fat chicken or tuna salad and a terrific ingredient for stir fries.

Eat More Skinny Foods

Eat More Skinny Foods

What are Skinny Foods? They’re great-tasting, diet-friendly foods that offer phenomenal calorie bargains and other health benefits. Some of my favorites include grape tomatoes, air-popped popcorn, grapefruit, and egg whites. I also love vegetable soup — just think of all the fabulous fresh summer vegetables available now! — and pumpkin, which I buy year-round. A scoop of canned (no-sugar-added) pumpkin added to some nonfat vanilla yogurt makes an easy, yummy snack.

Why You Need Aerobic Exercise

Aerobic exercise is good for your heart. Learn about the latest aerobic exercise guidelines and the health benefits of aerobic exercise.

By Chris Iliades, MD 

Medically reviewed by Cynthia Haines, MD

The most recent guidelines from the American Heart Association and the American College of Sports Medicine recommend 30 minutes of moderately intense aerobic exercise five days a week or 20 minutes of high intensity aerobic exercise three days a week to maintain good health and reduce your risk of chronic disease. For aerobic workouts, 60 to 80 percent of your maximum heart rate is generally the zone you should reach and sustain to get the most benefits.

"Cardiovascular disease remains the number one cause of death in America. Associated with physical inactivity, high cholesterol, high blood pressure, and smoking, cardiovascular disease accounts for approximately 36 percent of all U.S. deaths," notes Dan G. Tripps, PhD, director of Swedish Medical Center Cardiology Performance Services and Seattle University Center for the Study of Sports and Exercise. "There is, however, a remarkably easy remedy. Physical activity continues to be the most effective way to combat coronary heart disease. Aerobic exercise improves the fitness of the heart and lungs. Yet surveys show that nearly one-third of Americans are not active at all despite these benefits."

The Benefits of Aerobic Exercise

If you have yet to embrace an active lifestyle, take note of these other perks of aerobic exercise:

• Mental benefits. "Aerobic exercise has been shown to increase your confidence, emotional stability, memory, and brain function," notes Tripps. Studies show that about 19 million Americans experience depression every year. It is widely accepted that aerobic exercise improves the symptoms of depression.
• Health benefits. Besides strengthening your heart and lungs, aerobic exercise can help lower your cholesterol, reduce your risk of type 2 diabetes, improve your immune function, and lower your blood pressure.
• Physical benefits. Aerobic exercise burns up calories, which can in turn help you shed excess weight. Aerobic exercise also tones your muscles and improves posture.
• Fitness benefits. In addition to looking better and being healthier, aerobic exercise increases your stamina, giving you more energy for both work and play. You will sleep better and handle stress better, and you’ll feel better about yourself.

Getting Started With Aerobic Exercise

Now that you are aware of all the reasons aerobic exercise should be part of your healthy lifestyle, how about getting started? Before beginning any exercise program, especially if you have health issues, talk to your doctor. Choose activities that you enjoy. Walking, biking, hiking, dancing, even raking leaves can supply aerobic exercise. Here are some tips to remember:

• As you get the recommended 30 minutes of moderately intense aerobic exercise five days a week, you should be exercising at a level that just lets you keep up a conversation during the activity.
• If you’re healthy enough to exercise at a high intensity, make sure you’re not exceeding your target heart rate. You can find your target rate by subtracting your age from 220, then multiplying that number by 70 percent (.70).
• Drink plenty of fluids before, during, and after your workouts.
• Include warm-up and cool-down periods in your aerobics exercise routines.
• Avoid high-intensity aerobic activity for one to two hours after eating.
• Skip your workouts when you’re ill or overtired.

Research shows that aerobic exercise is beneficial even if it’s done in shorter segments throughout the day. Even if you have a busy schedule, you can find time for several 10-minute periods of moderate-intensity aerobic activity.

"Start with a lighter volume of aerobic exercise and gradually work your way toward some specific goals. Maintain a sensible nutrition program and keep exercise in perspective," advises Tripps. Find a level of aerobic exercise that is safe and effective for you and make it something that you enjoy. To stay motivated, you can exercise with a friend, your spouse, or your children. Make aerobic exercise a regular part of a healthier lifestyle for you and your loved ones.

Tips to Lose Belly Fat

By Ken Alan

The desire and need to lose belly fat is not just a matter of vanity, but also a necessity for staying healthy. Abdominal fat is linked to major health issues such as heart disease and type 2 diabetes. In fact, studies have shown that men with waists greater than 40 inches and women with waists greater than 34 inches have the highest risk of heart disease, especially if the fat is stored around the organs.

Losing Belly Fat
No matter how many twists, side-bends or crunches you do, you will not shred belly fat. Spot reduction seems like it should work, but it doesn’t. You need a well-rounded exercise program that includes cardio and strength training to shrink your belly. Here are some exercises and tips that may help:

• Aerobic activity draws upon fat that is stored for energy. Perform aerobic exercises that elevate the heart and breathing rate, such as bicycling, brisk walking, dancing or jogging. If you’re just starting out, five to ten minutes may be all you can do comfortably. Over time, progress up to 30-60 minutes three or four times a week to really see results.
• Exercise also reduces stress and insulin levels. When insulin levels go up, cortisol – another hormone – goes up as well, which makes you more predisposed to storing body fat. Regular exercise is a key factor in reducing stress and maintaining healthy insulin levels.

Build Muscle to Lose Fat
Strength training offers many benefits, including building lean body mass or muscle. Muscle tissue is metabolically active and burns more calories than fat tissue; so as you increase the amount of muscle you have, you will also increase your resting metabolic rate. Not only does strength training exercise consume a lot of energy, it also raises your metabolism! If you’re just starting, it’s a good idea to work with a certified professional trainer or instructor to get you moving in the right direction.

Total Body Transformation
In your quest to lose belly fat, you may start to lose fat from all over your body. Although fat can be lost throughout the entire body, the last areas to become lean are those areas where we tend to gain fat first. For many people, the abdominal region is the most difficult area to trim…so try to be patient, continue to remain motivated and you’ll eventually get your midsection to a place you can feel good about!

Remember to get extra movement in anytime you can. For example, take the stairs or park farther away from the office. The more physical activity you can get during the day—even if it seems minor—the more calories you burn, and every little bit helps you move closer to your goal! Consistent physical activity isn’t simply important to shedding belly fat, it can also help you prevent health risks and make you feel better about being in your own skin.

Ken Alan is a Spokesperson for the American Council on Exercise® (ACE®) and a lecturer in the Department of Kinesiology at California State University Fullerton. He is a chapter author in a number of textbooks and his company, AeroBeat, was the first to produce music CDs specifically for active workouts.

How to Work In Working Out

1. Schedule 10-minute workout sessions. If blocking out time for a 30-minute aerobic exercise workout seems impossible at first, start by finding 10 minutes three times a day. For example, instead of sipping another cup of coffee in the break room at work, take 10 minutes to walk around the block or up and down a few flights of stairs.
2. Find a workout buddy. Having a friend to exercise with can help motivate you to schedule a regular workout and stick with it because you won't want to let down your buddy. You can encourage each other and share tips on what works and what doesn't to make your workouts more effective.
3. Join a fitness club with a schedule that meets your needs. You may find even more motivation from working out in a group and feel challenged to extend yourself more if other members are slightly more fit than you are. But the secret to making a health club membership pay off is to join one that has a schedule that meshes with yours. If your job often has you working late, look for a club with extended hours.
4. Make your chores part of your fitness routine. You can burn calories by doing everyday chores. Raking leaves, mowing the lawn, washing the car, dusting around the house, or running a vacuum cleaner can count as moderate exercise, particularly if you perform these activities vigorously.
5. Take extra steps. Make it a little harder on yourself to get where you're going. Take the stairs, not the elevator. Park farther away from a store's entrance, and walk between stores, if possible, when you’re out running errands. Research says if you take 10,000 steps a day, you'll be on your way to better physical fitness.
6. Find an exercise activity that really engages you. It could be a team sport such as basketball or softball, a more solitary pursuit such as jogging or bicycling, or a group activity like step aerobics or Zumba. The important thing is that the activity appeals to you so much that you look forward to it and want to carve time out of your day to pursue it.
7. Pick a workout time that feels right to you. Do you find it easier to exercise before you go to work and enjoy the satisfaction of knowing it’s done? Or would you rather exercise at lunchtime, as a nice break from the workday? Maybe you prefer to cap your day with a session at the gym before heading home for dinner. Once you identify your best time, you’ll be more likely to work out at that hour on a consistent basis.
8. Work your workout into family time. Spend time with your family pursuing activities that will improve everyone's health. Play a family game of softball or touch football. Take a weekend hike around a park or through a nature preserve. Walk or ride your bikes around the neighborhood in the evening after supper. You’ll all enjoy quality time and increased physical fitness.
9. Use social gatherings as a stepping-off point for exercise. Set up a lunchtime walking group at work. Organize an after-church bicycle ride with other members of the congregation. It's easier to get moving when you're already out of the house, and the members of your group will motivate each other.
10. Reset your daily schedule. Get up a half-hour earlier to give yourself time to fit in a workout. Take a red pen to your daily calendar and look for activities you can drop or do at another time to make room for exercise. Remember that every minute spent exercising is a worthwhile investment.

Give Leg Raises a Go

Not only do leg raises help strengthen the thigh, hip, buttocks, and lower back muscles, this type of exercise benefits balance as well. For side leg raises, stand behind a chair and hold on for better balance. Lift one leg out to the side, keeping it completely aligned from heel to hip, while maintaining a straight back and a slight bend in the supporting leg, then slowly lower the leg. For back leg raises, use the same chair for balance and slowly lift one leg behind you (without leaning forward), hold for a moment, and lower the leg. Do not bend the lifted leg or point the toes, and keep the standing leg slightly bent. For each exercise, complete two sets of at least 10 reps for each leg, alternating legs between sets

Work In Aerobics

Aerobic activity helps older adults burn off calories, lower blood pressure and cholesterol levels, maintain joint movement, improve heart health, and increase energy levels overall. Building endurance may take some time, depending on your health and activity level. Try starting with 5-minute cardio sessions a few days a week to raise your heart rate. From there, work toward eventually completing 30 minutes of aerobic activity on most days. Moderate endurance exercise for seniors includes walking briskly, tennis, and swimming; more intense aerobic activities include hiking and running.

I am trying to loose weight or bodyfat and a key part to that is excersise, right after eating right. so here are some exercises to do