How To Lose Your Love Handles And Strengthen Your Abs With One Simple Workout

November 10, 2008 · 12 comments

This is a guest post by Mario John Da Silva.

One of the biggest questions I’ve heard at gyms is “how can I get rid of my love handles“. Now for those of you who don’t know, love handles are the layers of fat that cover your obliques. But let me tell you one thing; losing love handles is no different from losing fat from other parts of the body. The additional thing you have to do, however, is to work your obliques. This too will be covered later in the article.

When asked questions regarding love handles and how to lose them, trainers usually give just one answer; go running. Now this isn’t exactly bad, but it isn’t really great either. In fact, it would be safe to say that there is a much better way to go about losing these lumps of fat at your waist; intense circuit training.

Now before I give you a great circuit workout, I’ll give you some of the benefits of using this technique of weight loss I’ve just suggested. Such intense circuit training is a form of anaerobic training. And what anaerobic training does is that it creates an oxygen deficit in you. Studies have shown that such a deficit results in a greater amount of calories burnt. And this is what makes circuit training more effective than running. But it doesn’t end there.

Intense circuit training also speeds up your metabolism rate, and this ensures that you burn more calories even after you finish your workout. And this is what truly makes such circuit training far more effective than any amounts of running.

Now here is the Intense Circuit Training Workout that can help you get rid of your love handles (with the exercises to strengthen your obliques as well).

Circuit Training Workout

Exercise 1: 25 Push Ups
Exercise 2: 25 Squats
Exercise 3: 25 Crunches
Exercise 4: 25 Lunges

1 set consists of all 4 exercises completed.
Do 3 sets.

To get the maximum effect from this workout, make sure that you do these exercises at a fast pace, and with no rest in between each exercise. Also, make sure that you take a rest of a maximum of 30 seconds in between each set.

Now the crunches itself can work your obliques out. So you can choose to perform a more targeted exercise if you want.

Oblique Exercises

- Oblique Crunch
- Weight Side Bends
- Side Leg Raise
- Reverse Twists
- Broom Twists

Well there you have it, the circuit shown above can really help you burn fat, not only your love handles, but from other parts of your body as well. Just make sure you don’t unnecessarily overdo the workout. I would recommend you to do this about thrice a week, and on days you are not lifting weights. Be sure to keep a diary to record your progress as well, so that you can increase the number of reps accordingly as time goes by. Lastly, best of luck with this workout and in losing weight!

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Lance November 10, 2008 at 1:31 pm

I like this - simple and effective! I’ll have to give it a try, thanks!

Fat Matt November 10, 2008 at 1:35 pm

That is a really good overall fitness and strength training to play with kids. I used to do a lot of that in school.

We used to set up ‘stations’ - at each station a different exercise would be done. Then we split into teams and each team would take a different station. Once on the station, everyone had to do the exercise for the station. Then we’d rotate. Everybody always tried to do his set as fast as possible to outrun those on other stations - lots of good laugh.

good post :)

Mario John Da Silva November 10, 2008 at 9:19 pm

hey people. thanks for your comments. lance, this is a really easy workout, and the best part is, its effective!

people, if you’ve got any questions, feel free to fire away!



Joe S. November 11, 2008 at 12:30 am

I’ll have to remember this plan when I am away and can’t get into the gym. Its a great idea for when I am stuck in a hotel with no fitness center. Thanks for the tips!

pays to live green November 11, 2008 at 4:55 am

Those exercises are simple, yet some of the best workouts to do for you body. Combine this kind of circuit training with a good diet and you will be on your way to losing weight in no time.

Andrew is getting fit November 11, 2008 at 6:34 am

I’d rather go running! :)

Mario John Da Silva November 11, 2008 at 8:18 am

andrew. its your choice i guess. and im not going to say running sucks or anything. but studies have shown that running can actually cause your muscle to burn.

now if you go sprinting, then thats a totally different story. and maybe its an article for another day too! :)

KK (Running Through Life) November 11, 2008 at 2:14 pm

Thanks for the tips. November 11, 2008 at 4:36 pm

Sounds like a simple plan and easy to apply. I’m doing P90X and it’s based on similar principals but more intense.

Body weight and a quick pace are pretty effective. How do you feel about P90X?


Katschi November 11, 2008 at 6:19 pm

Accchhhh! I hate ab workouts which means I really need ab workouts :) Thankyou for sharing these workouts. A good reminder for me to start on my 6 pack.

Mario John Da Silva November 12, 2008 at 12:43 am

hey steve. i wasnt aware of P90X. so i did a bit of research.

here is something i found.

“The secret behind the P90X system is an advanced training technique called “Muscle Confusion”"

Now you see, i personally don’t believe you can confuse muscle. because ultimately, exercises of a specific body part have one main type of motion.

lets take biceps for example.

you can do the standing bicep curl one day, and then do the preacher curl another day. but whats the point? i mean, in the end your arms are going through the same motion. so how on earth are you confusing your muscle?

same goes for triceps. you can do skull crushers one day and do tricep extentions the next. but the motion is still the same.

i’m not saying the P90X sucks or anything. heck its probably a great workout. but the muscle confusion part is rubbish. the purpose of doing different exercises is simply to avoid boredom.

i think they are just using this mucle confusion thing to entice people into buying it, because its an apparently new concept, when its actually a concept which is non-existant.

hope this helps in some way.


mario. November 12, 2008 at 9:02 pm

Hey Mario,

I agree with you to a point. The muscle confusion part is a gimmick term. The exercises are involving the same motions with varying degrees of intensity.

For example there 5 different kinds of push ups the motions are the same (up and down) but each move puts more emphasis on either your chest, triceps, shoulders or back all depending on your hand placement and the angle you are working the muscle.

Also the plan changes every 4 weeks I think that is also included in the muscle confusion philosophy.

P90X is a really good workout.

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