T Nation

Love Handles?

So ive been working out for over a year now and ive been noticing significant improvement on my chest, arms, back, and legs.

The only problem is the area around the back of my ‘love handles’ (on the kidney region). Is there any specific excersizes i could do to reduce this fat?

I have a great diet and only eat healthy foods plus 1-2 protein shakes a day and a lot of protein throughout the day.

Any opinions/suggestions would be greatly appreciated.

no exercise will burn fat from a specific location

ps- the fact you asked this question, makes me wonder what your “healthy” eating looks like

I’m in the same boat, and unfortunately the only way to get rid of them is to diet them away. For me, this actually meant getting VERY lean (6-7%) and they basically pop right back out as soon as I hit 10%.

It sucks, but its a little bit of motivation to work that much harder.

Try to improve your insulin sensitivity. Here’s one good article.

Not to pile it on, but along with Jfit and Lonnie said, I’d be curious to see what your ‘great diet’ consists of and what your current bodyfat percentage is.

breakfast:bowl of cheerios with skim milk and fruit and hard boiled eggs

lunch: whole wheat bread with tuna (sometimes scrambled egg whites or peanut butter), pasta

Dinner: Chicken, beef, rice

ALso, i very rarely eat fatty foods such as cake, cookies, etc…

ive been told that i should start doing dumbbell leans while standing up…but it doesnt seem to work

as for body fat, i dont know, i would say roughly 8-11%…im 5’5 135lbs and max bench at 200

When I eat a lot of sugary fruit, my love handles get worse. When I cut them down to once or twice a week and substitute the rest with veggies or fruits that aren’t so sweet, they start to go away.

Also look into WHEN you are eating WHAT. Nutrient timing could probably help.

thank you i will definitely try that…also, i take a GNC multivitamin every day along with 1-2 protein shakes per day. I work out almost every day (roughly 5 or 6 days a week)…it just doesnt add up

I appreciate the feedback.

[quote]GottaLoveIt wrote:
breakfast:bowl of cheerios with skim milk and fruit and hard boiled eggs

lunch: whole wheat bread with tuna (sometimes scrambled egg whites or peanut butter), pasta

Dinner: Chicken, beef, rice

ALso, i very rarely eat fatty foods such as cake, cookies, etc…

ive been told that i should start doing dumbbell leans while standing up…but it doesnt seem to work

as for body fat, i dont know, i would say roughly 8-11%…im 5’5 135lbs and max bench at 200[/quote]

What exactly are your goals? 135 is small even for 5’5", and you’re posting in the bodybuilding forum. You might want to put on your flame-retardant suit, you’re gonna catch some flak.

There is a wealth of info about all things bodybuilding on this site. My advice is to start reading the articles and lay off the forums for a while. You’ll learn a great deal and save yourself some grief.

[quote]GottaLoveIt wrote:
breakfast:bowl of cheerios with skim milk and fruit and hard boiled eggs

lunch: whole wheat bread with tuna (sometimes scrambled egg whites or peanut butter), pasta

Dinner: Chicken, beef, rice

[/quote]

Well, if you’re not carb tolerant, you’re diet could be a contributing factor. Cheerios, pasta, rice, and whole wheat bread are all processed carbohydrates (unless you’re talking about brown rice). Yes, “whole wheat” bread is usually made with only 50% whole wheat and often contains a surprising amount of sugar.

Exchanging these carbs for less processed ones–like vegetables–might result in a reduction in your stored fat.

Also, fat (especially unsaturated fat) is not bad. Sugar is bad, but not fat.

Dude…You are definately insulin resistant, JUST LIKE ME, with love handles. When you eat any of these high carb meals, are you full of energy afterward or sleepy?

If I were to guess, Id say sleepy. It doesnt matter what the carb source is, you have to drop all your carbs if you want any chance of dropping those love handles.

Eat meat, fish, eggs, chicken, GREEN veggies only with every meal!!(5-6 meals if u prefer smaller meals)…Do this for 2 weeks straight and thereafter have one cheat meal a week, whatever, just not deep fried shit.

I can almost promise this will work for you, due to the fact that it sounds that you have the same issue I have with insulin.

Post workout shake should be 50g WPI, 20g glutamine, 20g glycine btw.

GJ

You can go the low carb route, try to keep gaining weight on something like the AD, and probably make some decent work on the handles. Personally I tried that, but the gains just weren’t nearly as good as when I got my carb bloat on, so I said fuck it, let the love handles stay while I get huge, they’ll come off when I want.

Edit: I felt I should specify that even though I’m not going the low carb route, I’m not eating retarded shit either, it’s not like my goal was to make the love handles even worse. You can stick to good low-GI carbs like brown rice, or help balance the GI of higher foods like pasta by eating high fiber foods with the meal.

[quote]GottaLoveIt wrote:
breakfast:bowl of cheerios with skim milk and fruit and hard boiled eggs

lunch: whole wheat bread with tuna (sometimes scrambled egg whites or peanut butter), pasta

Dinner: Chicken, beef, rice

ALso, i very rarely eat fatty foods such as cake, cookies, etc…

ive been told that i should start doing dumbbell leans while standing up…but it doesnt seem to work

as for body fat, i dont know, i would say roughly 8-11%…im 5’5 135lbs and max bench at 200[/quote]

and this is why “i eat healthy” is not enough for people to say. most people don’t have a clue what proper nutrition is. I’m not knocking you, we all can improve usually with nutrition, but yours is far from optimal.

btw-if your BF is really that low, I can’t see how you have love handles

I did exactly what you suggested, using the AD at the start of 07 for about 6 months and the 2day carb ups led to a massive gain in weight, and along with it, FAT!..I got soooo carried away with the scale going up and the t-shirt getting tighter, that I ignored the ridiculous fat gain and how shit I looked without a t-shirt on.

In the end I bust my ass in the gym and diet etc, so that I dont have to be ashamed to take my top off at the beach, and only stuck wearing a singlet only showing of my arms. This is why I have strived to get lean and build LEAN mass, rather than just look big in a t. Having said this, everyone takes their own path, so no judgement on my end.

GJ

i have fuckin love handles to I hate them
I dieted down to like 166 at one point and they were still there, that was b4 i found T-Nation however and I was not eating nearly the right ammt of food.

well, you need something to hold to while making sweet sweet love

ya’mean?

[quote]Gymjunkie wrote:
I did exactly what you suggested, using the AD at the start of 07 for about 6 months and the 2day carb ups led to a massive gain in weight, and along with it, FAT!..I got soooo carried away with the scale going up and the t-shirt getting tighter, that I ignored the ridiculous fat gain and how shit I looked without a t-shirt on.

In the end I bust my ass in the gym and diet etc, so that I dont have to be ashamed to take my top off at the beach, and only stuck wearing a singlet only showing of my arms. This is why I have strived to get lean and build LEAN mass, rather than just look big in a t. Having said this, everyone takes their own path, so no judgement on my end.

GJ[/quote]

To each his own I guess. I’m not ashamed to take my shirt off either, it’s not like I’m rolling at a high bf%, my abs show, my chest is defined, I have shoulder seperation, a little love handle action isn’t a big deal, I’m not trying to be a model.

You can keep it under control just fine on a high carb diet by having carb cutoffs, and taking in the majority if your carbs pre-post workout, just like any other healthy diet.

thanks everyone…i havent really been doing too much lower back workouts…would more of this help lose the handles?

Spot reduction is not possible, you lose them by dieting down properly. You can either do it now and then gain weight carefully, or gain weight on a typical bulk and diet down after.

Either way, to keep them off you will eventually have to adhere to a lifestyle choice of eating well with some cheating here and there, and not the other way around.