Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
Love handles are the common trouble spots and the most stubborn area for both men and women. They are often referred to as abdominal fat, belly fat, muffin top, or beer gut.
Regional fat storage has a lot to do with diet, lifestyle and overall body fat level. Hormonal control of estrogen, insulin, and cortisol plays the most important roles. It will take at least a chapter if not a whole book to explain all these. Simply put, you have to find ways to reduce estrogen to normal level, become more insulin sensitive and reduce stress hormone cortisol.
With this in mind, the overall strategy in exercise and training to perform short, intense training sessions to counteract muscle-wasting and cortisol-generating effects. That means to avoid long duration cardio and extended weight lifting sessions.
"While we can’t spot reduce fat storage, we can target-train certain muscle groups," Yang says. "Abdominal curls focuses on the front side your core, or the most coveted 6 packs abs. Lean and sculpted inner and exterior oblique muscles help you look ripped from the diagonal and side directions for a 3-D look. I would avoid doing too much side-bend exercise as many people do. It will thicken your lateral muscles and make you look wider."
There are some unique exercises to target abdominal and oblique muscles. Yang says, "if your fitness level is good, some of the most effective abs and oblique exercises are hanging leg raise and oblique twist, decline bench abs curl and twist, weighted cable crunches and oblique twist."
It usually works best doing 15 to 25 rep range and performing several different exercises back to back or in a circuit training fashion. If you’re starting out, try 6 to 12 repetitions for one exercise at a time. Make sure your form is correct and you should feel the muscle contraction or squeezing in each repetition instead of merely going through the movements.
You have to reduce overall body fat level by creating negative calories strategically to shrink your muffin top and get rid of love handles and belly fat. Managing the three key hormones is most critical by doing short yet intense strength training and cardio exercise to build the muscles and burn the fat.
There are many different training programs and routines depending on your level of fitness, conditioning and how much fat (or weight) you want to lose, your availability.
As a general guideline, one can achieve decent results by doing 3 strength training sessions a week for 45 minutes. Adding intense interval cardio training for 15 minutes at the end of each strength training sessions or 2 interval cardio sessions for 30 minutes on separate days would definitely accelerate fat loss.
Again, you have to evaluate how you feel, your progress and your time availability. Overtraining will create stress hormone cortisol causing more fat storage than fat burning. You’re more prone to fatigue and injuries.
Watch the best and most effective exercise to get rid of love handles and back fat:
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@BeyondFitnessSolutions.com.
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The company provides In-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and weight-management seminar. We specialize in helping busy people who want safe, effective workouts with maximum results in minimum time.