21 March 2017
Let's be honest… there is nothing 'lovable' about 'love handles'! It's the worst when you're trying to fit into those new skinny jeans, or a cute little crop top.
They're one of the hardest things to get rid of… much to our dismay. And no amount of ab workouts and crunches is going to help – because love handles lie in a very specific group of abdominal muscles that make it really hard to get rid of them.
So apart from eating clean (no, no more late night pizza orders), here are 5 exercises you can do to target your love handles.
Cardio
The thought of 'cardio' is enough to make everyone weep. But don't worry, you don't need to do too much. Just a 30 minute cardio every other day or even six days a week is an effective way to get rid of that extra fat around your belly. It doesn't matter how intense the workout is.
Even walking for 30 minutes, 6 days a week makes a big difference.
Woodchoppers
Stand with your feet apart and rest your weight on your left leg. Hold a dumbbell or a medicine ball in both hands and lift it up towards your left shoulder. Then, twist downwards towards your right hip, and pivot your feet and knees with the twist. Raise the weight back to your left shoulder and repeat for 20 reps. Then work your right side for another 20 reps.
Image courtesy: Your Fitnessity.
Russian Twists
Begin in a seated position, with your body in a C shape – so keep your knees bent, feet on the floor and your torso leaning back at a 45 degree angle. Remember to keep your back straight. Hold a dumbbell or a medicine ball with both hands and lift your feet off the ground, balancing on your butt.
Then twist your body from the left to the right and back to the left with the dumbbell touching the ground on each side. Repeat back and forth about 50 times.
Bicycle Crunches
Yes, you still need to do some crunches, and it's not going to be easy, but worth it. Start in a standard crunch position – lie on a mat with your knees bent and your hands behind your head. Then, lift your upper body up and raise your left leg, connecting it with your right elbow somewhere in the middle of your body. Without resting your body back on the floor, connect your right leg to your left elbow. Continue this as fast as possible for 30 reps.
Side Plank Hip- lifts
This is probably the hardest one, and requires balance – It's the bane of all exercises, at least for us.
Rest on your side, with your elbow, legs and hips on the ground. While keeping your body in a straight line raise it off the ground in a side-plank position. Hold it for a few seconds and lower your body. Repeat for 15 reps and then work on your other side.
There’s no way to specifically lose weight in a particular area, however, by watching what you eat and staying consistent with your workouts, you can develop a healthier body.
Image Credit: Carlina Teteris/Moment/GettyImages
Getting rid of your spare tire tummy can not only help your clothes fit better, it can also be great for your health! While you can't spot tone, the best overall approach to a healthier body is to focus on the tried and true approach: healthy diet and consistent exercise.
There’s no way to specifically lose weight in a particular area, however, by watching what you eat and staying consistent with your workouts, you can develop a healthier body.
While the slang term is a spare tire belly, this colloquialism refers to a buildup of fat and excess weight around your abdomen. According to Mayo Clinic, this issue is most common as we get older. This is because we slowly lose muscle mass as we age, which decreases the number of calories we burn throughout the day. At the same time, the amount of fat increases, making it more difficult to maintain a proper weight.
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Unfortunately, developing a middle-aged spare tire is more commonly seen in women than men. This occurs as a result of menopause, which causes a decrease in the hormone estrogen as women enter the middle of their lives. This hormonal fluctuation seems to cause the distribution of fat in the body to shift, with much more of it centering in the abdomen.
There may also be a familial link to developing a spare tire tummy. Mayo Clinic also reports that your body type and fat distribution, specifically whether it is more apple shaped or pear shaped, seems to be related to your individual genetic history.
While a spare tire tummy be seem like simply a cosmetic complaint, the truth is an increase in abdominal fat can have significant health effects. As reported by Harvard Health, this is because abdominal fat is visceral in nature.
Unlike subcutaneous (just beneath the skin) fat which can be easily grabbed and pinched, visceral fat is situated deeper within the abdomen and can be seen or measured, but not grabbed. This type of fat fills the areas between our internal organs in your stomach.
The visceral type of fat can cause significant issues like cardiovascular disease and Type 2 diabetes. It can also impact your overall metabolism and slow down the rate at which you burn calories. In addition, Harvard Health states that there is some association between increased abdominal fat and a higher risk of breast cancer in females. To add to this, women with a spare tire may also experience an increased rate of gallbladder surgery.
While it may not be particularly exciting, watching what you eat is a tried and true way to reduce your overall weight and get rid of a middle-aged spare tire.
While every person's situation is unique, according to the Cleveland Clinic, the ketogenic diet seems to work particularly well for individuals who are trying to reduce the amount they weigh.
This diet focuses on restricting the overall amount of carbohydrates you consume. At the same time, it strives to increase your overall protein intake. As a result of these caloric changes, individuals seem to drop pounds even with only a moderate amount of exercise.
Read more: How to Shrink Belly Fat Fast
Because the specific recommendations are unique from person to person, it is best to work with your doctor when developing a weight loss program. Not only will they be able to provide you with specifics, but they can also help you keep the weight off after you put in all the hard work to lose it.
In addition to cutting calories, regularly hitting the gym or working out at home is another crucial part of reducing your spare tire belly.
Weight loss is all about tipping the scales between the number of calories you consume through your diet and the amount you burn off with activities and exercise throughout the day.
Read more: Does Rowing Burn Belly Fat
According to the Department of Health and Human Services, the average adult should strive to get at least 150 minutes of moderate aerobic activity each week. This could include things like brisk walking or outdoor biking.
You may also choose to do more vigorous exercises like running, swimming or using a stair stepper for a shorter duration (75 minutes per week). Organized sports like pick-up basketball or gym fitness classes such as step aerobics or Zumba may also fit into this category. Try finding an exercise buddy or an accountability partner to keep your workouts consistent and to maximize your chances of success.
Many different types of exercise can help reduce the size of your middle aged spare tire, and it is important to pick one that you like in order to stay consistent.
That said, some types of workouts may be more beneficial than others. According to a February 2018 meta-analysis published in Sports Medicine, incorporating high-intensity interval training (HIIT) workouts into your exercise routine has been shown to effectively target visceral fat deposits in the abdominal area.
Read more: Do Crunches Reduce Belly Fat?
This type of workout mixes shorter periods of high-intensity movements or exercise with longer increments of lower intensity activities or complete rest. The journal found that HIIT-style running is more effective than biking at decreasing deposits of visceral abdominal fat in both normal weight and overweight individuals.
AARP recommends that beginners start by taking their normal cardio exercise and increasing the intensity high enough for you to become too winded to speak. Aim to do this for 20 seconds and then slow the pace down to your normal speed for 1 to 2 minutes. Next, return to the high intensity speed for another 20 seconds, rest for 2 minutes and then try to complete 20 more seconds at the faster pace.
Finally, cool down at your normal speed for 2 more minutes.
Should your spare tire belly not diminish in size with the strategies listed above, you may want to contact your doctor to speak to them about further treatment options. Initially, your physician may recommend a consultation with a nutritionist or personal trainer to give you more specific guidance on your diet and exercise regimen.
They may also want to take a closer look at any other health conditions you may have, some of which can affect your ability to lose weight. These can include having diabetes or having a thyroid issue. In some instances, they may even recommend prescription medication to assist in the fat burning process.
More extreme cases may even warrant bariatric surgery, which alters the amount of food that your stomach can contain or changes the way that nutrients are absorbed by the stomach in an effort to stimulate weight loss. Your doctor can give you proper guidance on which of these, if any, is right for you.
The main rule for successfully getting rid of an ink stain is to start acting as quickly as possible. If the pen starts to leak in your breast pocket, then you need to try to slow down the process of absorbing liquid into the fabric. Apply baby powder to the stained area. In its absence, talc, starch or chalk chips are suitable. After a couple of minutes, apply a paper towel to the fabric. The powder in this case acts as an absorbent and does not allow the ink to eat deep into the structure of the material. nine0005
If you accidentally touch clothes with a pen, then such traces are effectively and safely removed with improvised means:
Alcohol. Apply a cotton pad soaked in alcohol to the stain. And then treat the trace from the handle with laundry soap;
Kefir - apply at night, and then lightly rub the dirt with a damp cloth;
Citric acid.
Mix 125 ml of water and 1 tbsp. citric acid, slightly warm and apply on the soiled area for 15 minutes; nine0005
Nail polish remover. Lay the garment on a damp cloth and apply acetone containing nail polish remover to the stain. Gently rub the dirt with a cotton pad. The ink will transfer to the underlying fabric. After washing the item in cold water with soap;
Turpentine. This method is suitable for wool and denim products. The trace from the handle is gently rubbed with a cotton swab with turpentine. Pre-check the quality of the coloring of the jeans, otherwise ugly streaks may remain. For the test, use turpentine on the wrong side of the product; nine0005
Domestos all-purpose cleaner. This method can remove ink from white items. Soak a piece of cloth in Domestos and apply to the stain for a maximum of a quarter of an hour. Then rinse the clothes in cold water, and then wash in the machine.
Be sure to consider the fabric of your clothes when removing stains.
For cotton and linen, it is best to resort to methods with alcohol or kefir. For silk, prefer citric acid so as not to spoil the delicate material. Synthetics are easily washed with laundry soap. A simple folk way than to wash a ballpoint pen from a leather jacket is a greasy hand or body cream. Wipe the stained area until the cotton pad is clean. nine0005
Most often, a pen mark appears on our desk. The plastic countertop can be wiped with ordinary soap or dish detergent. Suitable and universal wet wipes brand CIF. They are convenient to store at the workplace, and they do not need additional rinsing with water after use. A desktop painted with oil paint can be cleaned with chalk or washing powder.
Soda is used for a chair upholstered in leatherette. Warm water is added to it until a paste is obtained and applied to the contaminated area for 20 minutes. nine0005
Mini-survey
Have there been any new types of dirt/stains on your clothes during the lockdown?
Yes, there were no new types of spots
0%
There were few new types of spots
0%
No, there were no new types of spots
0%
0 If the child votes 90 02 painted the wallpaper with a pen, then the agent with which you can wash the pen must be selected based on the material of the walls:
The ink will easily come off the vinyl wallpaper if you rub it with a cloth with dish gel; nine0005
Interlining can be cleaned with hydrogen peroxide.
Apply it to a cotton pad and blot the stain. As soon as the ink fades, put a boiled egg on the same place for a couple of minutes;
Light paper wallpaper can be rubbed with toothpaste.
If there is a mark on the sofa, use mustard powder. Dilute it into a pulp and apply to the stain, avoiding clean areas, otherwise the fabric may be damaged. A safer way is to use the CIF universal spray, which will clean any surfaces and textiles throughout the house. nine0005
Pen ink marks on most surfaces are a solvable problem if handled correctly. Choosing the right cleaning method, following the instructions, and careful work all combine to save you from an unsightly stain.
Sometimes you look at someone else's personal life with a third-party subjective look and cannot understand why a plump woman with far from the most even teeth goes hand in hand with a stately man of reference appearance.
And the beauty, whom every second would envy, has been cooing alone for many years, or even worse - she spends her life on someone who can be safely put on the list of “anyone”. nine0005
In fact, there are no magic pills for finding personal happiness. But there is a completely inadequate number of stereotypes that still spoil the lives of women.
Ended a past relationship in vain. Or even worse - the year before! Well, yes, well, he was lying belly up on the sofa, like a dead fish, demanding a child, despite the fact that he himself drove with his suitcase to the state-owned women's half a meter with a tail of living space. But he wanted a family! The habit of keeping the past as a reserve always prevents you from seeing great prospects in the present. The most offensive thing is that all these unsightly comrades have most likely forgotten to think about you, and you continue to cherish regret out of imaginary hopelessness: what if you didn’t see the hero behind the mask of a fool and kicked him ahead of time ?! Well, well, of course.
nine0005
Unfortunately, only women are able to actually "revel" in self-flagellation, using the most unflattering epithets in relation to themselves. In contrast to why her personal happiness does not add up, literally everything can get in - from the belief that freckles are to blame, to the extra grams on her ankle, which the sufferer seriously considered. And probably it makes no sense to cite a hundred psychological studies that have proven the opposite: men look at us with completely different eyes. nine0005
Sometimes settings acquired years earlier work, especially if the mother had a policy of combating her daughter's "imperfections" - from an "unaesthetic" gap between her teeth to hair color. One of my acquaintances with chic copper hair and a scattering of beautiful freckles was once extremely shocked that her husband (at that time still very future) noted her incredible Titian beauty, especially such refined, aristocratic features - a neat narrow nose and high cheekbones.
The funny thing is that behind the shadow of her hated hair, she never noticed her own beauty! nine0005
It's as if our life is a train station, and the train to the “personal happiness” station runs strictly according to the schedule. Therefore, you may not even be in time for the last car. We do not just have a reinforced concrete stereotype of behavior among those who are “for” - society itself often imposes this idea and limits the range of opportunities for women. “At your age, it’s time to lower the bar of requests”, “A woman is not the first freshness”, “You should have given birth a long time ago, and you don’t even have a man in mind” ... And this is just the tip of the condemning iceberg. The only thing you should really care about is your own opinion. This means that it is important and correct to remain principled in your views on what your life partner should be like. And it’s better to immediately cut off those advisers who blatantly demand that you lower the degree when searching: such people cannot bring anything into your life except complexes! nine0005
And such a mood is read even in the ever-shifting eyes.
