Hey I need help. I look great in a bathing suit but my friend mentioned i have love handles... it has been bothering me. I have done crunches hit the ab lounge everything i have thought of but im just not targeting what i want. Can anyone help ?
Love handles
- Thread starter linedrive04
- Start date
vandy said:
That depends on what they were eating beforehand. If they ate like sh*t before and clean up their diet.. changing their foods can have a major impact. But not everyone has a naturally low bf. Not everyone has lovehandles due to their diets. So sometimes a diet will NOT burn off fat faster. It really depends.
Here are 5 tips to help with fat loss... but before I post them... you said you were fine with your body until a friend said something. Be sure that you are really being objective. Maybe you are fine just the way you are? Maybe the friend was being dumb? 
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink a cup of water at each meal.
3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over
All of the above things combined will result in fat loss.
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink a cup of water at each meal.
3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over
All of the above things combined will result in fat loss.
this is taken from my summary of "Regional Bodyfat Storage and Hormonal Implications by marc mcdougal"...it talks about why fat loss accumulates at certain areas and how to "spot reduce" somewhat...if you don't know you're testing spots, supra iliac is taken diagonally just above peak of iliac crest in line with armpit and the umbilical is taken vertically and laterally of the belly button
Supra Illiac – tend to have a degree of insulin resistance as well as sub optimal GH levels as a elevated insulin can impede GH release so use omega 3’s but make sure it’s lignan if fat in tri’s and quads taking at least 3,000mg of combined EPA/DHA /day and up to 9.000mg…dosage depends on total fat intake, lean body mass and existing omega 3 in existing diet…if using flaxseed don’t mix with caffeine in system…eliminate trans fats which is anything with hydrogenated fats…r-alpha lipoic acid about 20 – 30mins before meals for increased insulin resistance with about 100 – 300mg depending on carbs with meal…decrease carbs going for .75 x LBW with most coming at pre / post meals…increase fibre going for 25v – 40g/day depending on LBW…increase training frequency trying to workout daily but decrease vol and avoid F starting with 5 days wts and 3 cardio…eliminate stimulants such as caffeine, ephedrine etc and switch to green tea
Umbilical – quit grog…cortisol, T and GH play a role here…to reduce cortisol decrease work stress…sleep 7 – 9hrs/night…eliminate NSAIDS (pain killers)…take fish oils…take BCAA’s at LBW in kg x .4 taken in liquid form during workout in heavily diluted in water or consume 5g BCAA’s between each meal in 16oz of water…take phosphatidylserine at 800mg/day…bacopa at 800mg upon waking…5-htp at 50g between meals which suppresses carb cravings…yohimbine which targets alpha 2 receptors located in abs in men but don’t take if blood pressure is high otherwise 3 0 8mg between meals 3/day…avoid long cardio…post meal with 250mg VC and 400iu VE…to increase T take zinc 30mg on empty stomach before bed…tribulus…dietary fats with 50% coming from monounsaturated sources (nuts, avocados, olive oil, natural peanut butter etc), 20 from saturates and 30 from polyunsautrates (fish, flax oils)…steroids…clomiphene (clomid) which will increase T and decrease E…compounds
Supra Illiac – tend to have a degree of insulin resistance as well as sub optimal GH levels as a elevated insulin can impede GH release so use omega 3’s but make sure it’s lignan if fat in tri’s and quads taking at least 3,000mg of combined EPA/DHA /day and up to 9.000mg…dosage depends on total fat intake, lean body mass and existing omega 3 in existing diet…if using flaxseed don’t mix with caffeine in system…eliminate trans fats which is anything with hydrogenated fats…r-alpha lipoic acid about 20 – 30mins before meals for increased insulin resistance with about 100 – 300mg depending on carbs with meal…decrease carbs going for .75 x LBW with most coming at pre / post meals…increase fibre going for 25v – 40g/day depending on LBW…increase training frequency trying to workout daily but decrease vol and avoid F starting with 5 days wts and 3 cardio…eliminate stimulants such as caffeine, ephedrine etc and switch to green tea
Umbilical – quit grog…cortisol, T and GH play a role here…to reduce cortisol decrease work stress…sleep 7 – 9hrs/night…eliminate NSAIDS (pain killers)…take fish oils…take BCAA’s at LBW in kg x .4 taken in liquid form during workout in heavily diluted in water or consume 5g BCAA’s between each meal in 16oz of water…take phosphatidylserine at 800mg/day…bacopa at 800mg upon waking…5-htp at 50g between meals which suppresses carb cravings…yohimbine which targets alpha 2 receptors located in abs in men but don’t take if blood pressure is high otherwise 3 0 8mg between meals 3/day…avoid long cardio…post meal with 250mg VC and 400iu VE…to increase T take zinc 30mg on empty stomach before bed…tribulus…dietary fats with 50% coming from monounsaturated sources (nuts, avocados, olive oil, natural peanut butter etc), 20 from saturates and 30 from polyunsautrates (fish, flax oils)…steroids…clomiphene (clomid) which will increase T and decrease E…compounds