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How to Get Rid of Love Handles: Do HIIT & Get Sexy

Jared Bangerter has spent the past decade helping people attain optimum health through tailored meal plans and customized exercise routines.

How to Get Rid of Love Handles

How to Get Rid of Love Handles

How to Get Rid of Love Handles

Love handles are caused by gaining such excessive fat around the mid section that it causes a 'muffin-top' effect where it hangs down over your sides, forming a handle-like appearance.

Having love handles greatly reduces a person's self-confidence and can really hamper their ability to get out and enjoy themselves out of fear of being grabbed or made fun of. If having love handles is hurting your self-esteem or possibly even your social life, you're in the right place.

I am about to show you two simple lifestyle changes you can make to not only eliminate and permanently get rid of your love handles, but possibly even develop a sexy body that you can feel proud and confident of.


If you want to be able to get rid of those burdening love handles, then you absolutely MUST clean up your diet. No matter how much exercise you do or how intense that exercise is, if you are not feeding your body quality fuel, you will not be able to have a great body. Don't worry though, not all healthy food tastes horrible.

Unhealthy Foods to Cut Out

I remember back before I got in shape, I was working out extremely hard four or five times a week as intense as I possibly could, but I was just not getting results. It wasn't until I gave up my weekly pizza meal that I finally was able to start to see an awesome body forming. It is CRITICAL that you give up processed sugar and other nasty chemicals in foods. I'd give up anything greasy and fattening like cheese as well. I know, that's like me telling you no longer can experience happiness, but just remember that no food tastes as good as being fit feels.

Not All Calories Are Created Equal

So how many calories should you be eating each day? There's no answer that fits every individual person. Your daily caloric needs are as unique as you are. I require a whopping 5,000 calories a day, because I am fairly muscular and do not want to lose my muscle, however a petite female would require much, much less.

However, not all calories are created equal. You should not be filling your daily 2,000 calories with a couple of Big Macs. That's just not going to work.

What I Eat

If you want your body to be clean and lean, you need to be eating clean and lean foods. It's that simple. The foods I eat on a daily basis are oatmeal, apples, celery, broccoli, carrots, white albacore, sweet potatoes, brown rice, salmon, blueberries, 2% milk and protein powder. That's about all I eat and it seems to be working wonders for me, even though I am genetically prone to be overweight. Just add a tiny bit of low sodium hot sauce to the majority of your meals like the sweet potatoes and white albacore or the brown rice and salmon and it will taste delicious!

Just be sure to measure out your calories and make sure you are getting the right amount per day. Also, break the calories up into six meals.

By eating six meals throughout the day, one every 2-3 hours, you will keep your metabolism at optimal speed around the clock. Your metabolism is like a furnace. The more you keep fire thrown into the furnace, the hotter it goes for longer. If you go too long without adding fresh wood, the fire starts to die down. The trick is to keep the metabolism furnace hot and burning all day long.


Interval Training

Once you make sure your diet is in check and working at full force, you need to hunker down and start on an effective, quality training program. If you want to lift weights, that will help, but many people just want to do some form of cardio.

What's the absolute most effective form of cardio? The answer to that question is easy: High-Intensity Interval Training (HIIT). I dropped a few pounds every couple weeks once I started doing this. Once you start doing this quick, but effective workout several times a week you will be blown away at how fast your love handles start shrinking away—if your diet is up to par.

Why is HIIT better than normal steady-pace cardio? It's better because you not only burn calories for the 25 minutes that you're doing it, but your metabolism gets jacked up into overdrive for 24 hours afterward. With normal cardio, you only burn fat while you're actually running. High-Intensity Interval Training causes you to rapidly burn fat long after you finish. Also, all you have to do is look at the physiques of people who do both. Professional marathon runners have emaciated and sickly-looking bodies while professional sprinters are lean, hard, muscular and toned.

How to Do HIIT

Phase I: The Warm-Up

For the warm-up, you want to start walking on the treadmill for about 5 minutes. This should be a slow, but brisk pace that gets your heart rate up without pre-exhausting you. Four miles per hour is what I normally choose to do here. If that is too fast for you, you may go slower.

Phase II: The Cycling

This is where the bulk of the workout lies. Phase II is composed of five cycles. Each cycle lasts three minutes in duration.

The first minute of the cycle is spent sprinting as fast as you can for a full minute without slowing down. You only may be able to start around 6 or 7 miles an hour, depending on your level of fitness, but after a while, you will see that number increase. For example, I can now do full 1-minute sprints at 11 miles per hour without slowing down.

The remaining two minutes of each cycle are composed of two minutes of jogging at a comfortable pace. You want to choose a speed that allows you to feel like you are recovering from the intense sprint you just did, preparing you to go again, however you should not be walking here. Choose a speed that ensures you must jog to keep up with the treadmill.

After you finish your first round, start your next round by breaking into your sprint again.

Complete five of these rounds before proceeding to Phase III.

Phase III: The Cool Down

After you have done a 5-minute walking warm-up, followed by five intense rounds of interval training, you must finish with a 5-minute walking cool down. Choose a speed similar to the one you chose during your warm-up. However, it should be a little slower. Whereas the walking speed in the warm-up was all about getting your heart rate up, this should be all about getting your heart rate to slow down.

What I normally do is spend the first 3 minutes of my cool down walking at the same speed I did for my warm-up, but then spend the last 2 minutes about a mile an hour slower than that to really let my heartbeat slow down.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


ron on March 03, 2017:

it was nice!!!!!!!!!!

Go-Barbara-Go from Philippines on October 26, 2012:

Wow...I'll put this into practice right after Christmas. Lol! I can't resist food during holidays.

Thanks for sharing...this is wonderful.

Carrie Smith from Dallas, Texas on July 25, 2011:

Excellent Hub! Old fashioned diet and exercise works every time. I didn't know how valuable Interval Training can be, thank you for really breaking it down.

Voted up and useful.