Exercise Plan

It's no secret that your going to have to exercise to get rid of love handles. There is simply no way of getting around this fact.

Exercise is going to be one half of your key success factors for getting rid of those love handles. There's no question about it; for permanent body fat loss, proper diet and exercise will be your answer.

Why is exercise so important in getting rid of fat and those love handles around your waist?

• Exercise- specifically aerobics and weight training is very important for burning not only calories but “fat” calories. Aerobic exercise requires a lot of fuel and favours stored fat as its fuel source. It uses the quick energy supply of glucose to get the body moving in the first minutes of exercise, but then it turns to the body's fat supply, a more plentiful and denser fuel that needs a lot of oxygen in order to be burned.

• As your fitness increases through aerobics and weight training, your basal metabolic rate increases as well. Your basically turning your body into a fat burning machine. The body becomes more efficient at utilizing calories as energy all through the day. This way, your body becomes less inclined to storing fat and more likely to burn calories for energy even while you are sitting around.

• Your metabolism is tuned up with weight bearing exercise such as weight training. Weight training will increase your active muscle tissue, which is a really good thing. Your body will actually burn more calories as opposed to breaking down muscle tissue for fuel. This way, you develop your muscle all the while stripping of the fat that covers it.

• Exercise creates more of the special enzymes that break down stored fat into fatty acids and transfer them to the metabolically active muscle tissue where they are burned as energy.

So, you can see why exercise is needed to help get rid of those love handles around your waist, as well as the fat around your body. I think for most people, the hardest part of exercising is getting yourself on a proper program that is conducive to burning fat. However, you might be just finishing off a mass building program and are looking to define your hard earned muscles. It that case, you will simply need to adjust your training program.

Instead of hitting the heavy weight for most of your exercise, your going to be using a lighter weight and you really want to pump the muscle up. You will be incorporating a lot more aerobic exercise into your program.

But, if you are looking to get back into shape and have never used a training program before, than you'll need to understand what sort of program you will need in order to get rid of the fat.

Since we are interested in burning fat and keeping muscle, we will need to incorporate heavy cardio activity into our weight training programs. Unlike a mass building routine, you won't be moving a lot of heavy iron. Of course, we will be using some heavy poundages for some of the compound lifts, but our main focus will be on using moderate weight and concentrating on pumping the muscle up.

We will break down our training into two components, weight training and aerobic exercise. Both of these exercises will help get rid of those love handles and will play an integral part of your training.

Just remember, our main focus at this point is to burn as much fat as possible while retaining as much muscle mass as possible. This means using your current workloads and concentrating on form while pumping the muscle up.

The kind of exercise you choose to get rid of those love handles will depend in part on the facilities available to you. Whether there is a track, jogging route, swimming pool, gym, or whatever, just remember, you have to use what's available to you.

For our purpose, we want to use weight bearing equipment such as weights and use some form of aerobic exercise such as a treadmill, bike, walking, jogging, rope skipping, elliptical trainer, stair stepping etc...Just remember that you must do both.

The following program is meant to give you guidance. Like any other program, it's not a one-size-fits-all routine and should be used as a starting point. Once you have gotten used to the program, you can customize it to your personal preferences.

Alright, let's take a look at the exercises.

The main focus here is to maintain your current strength levels. Your rep range should be between 8 to 12 reps per set. You will be training 3 times per week, however, the speed at which you perform your exercise will increase. That is, the tempo of your exercise will increase and your resting periods between each set will decrease. This will increase the intensity of each exercise.

This program is more of an advanced program and should not be attempted by complete beginners. For beginners new to the iron game, I strongly suggest you go to building muscle 101's beginner routine here.

The following program will be a split program using the following format:

Monday: Chest - Arms - Abs

Tuesday: Aerobics

Wednesday: Legs - Calves - Abs

Thursday: Aerobics

Friday: Back - Shoulders - Abs

Saturday: Aerobics

Sunday: Rest

Each exercise will use 3 to 4 sets per body part. This workout is similar to the mass building workout in the advanced sections of building muscle 101's routine section, however, there are two main differences:

1) The speed at which you perform the exercises will increase - That is, your tempo will increase with shorter rest periods between sets;

2) Your repetition range will increase between 10 and 12 reps.

Here’s a sample training session on some exercises to get rid of love handles. If you’re a beginner and are not comfortable using this routine, try going to building muscle 101's beginner weight lifting routine here.

Day one (Monday): Chest - Arms - Abs

Warm up:

Stationary bike/elliptical/treadmill 5 to 10 minutes

Stretching 5 to 10 minutes

Chest:

Bench press:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Rest periods between sets: 50 seconds

Increase weight by 10 to 15 percent with each successive set. You should be nearing 80% of your max by set four.

Incline bench press:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Rest periods between sets: 50 seconds

Increase weight by 10 to 15 percent with each successive set. You should be nearing 75% of your max by set four.

Flat bench dumbbell fly:

Set one: 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Rest periods between sets: 35 seconds
Keep the weight constant and concentrate on your form. Really squeeze the dumbbells at the top position.

Biceps

Standing barbell curls:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Rest periods between sets: 40 to 50 seconds

Increase weight by 10 to 15 percent with each successive set. You should be nearing 80% of your max by set four.

Preacher curl:

Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 10 repetitions

Rest periods between sets: 45 seconds

Triceps

Close grip bench press:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Rest periods between sets: 60 seconds

Increase weight by 10 to 15 percent with each successive set. You should be nearing 80% of your max by set four.

Standing cable press downs:

Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 10 repetitions

Rest periods between sets: 50 seconds

Abs:

Crunches:

Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions
Set four: 1 x 20 repetitions

Cool down: 10 to 15 minutes of light aerobic exercise

Day two (Tuesday): Aerobics

Aerobic activity for 20 minutes to start. I strongly recommend that you do your aerobic activity first thing in the morning. As you start to condition your body, you will need to add more time to your aerobic exercise. Your goal should be to reach 45 minutes on your aerobic exercise.

Day three (Wednesday): Legs - Calves - Abs

Warm up:

Stationary bike/elliptical/treadmill 5 to 10 minutes

Stretching 5 to 10 minutes

Quadriceps

Leg extensions:

Warm up: 20 repetitions
Set one: 1 x 15 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Rest periods between sets: 45 seconds

Squats:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 10 repetitions
Set three: 1 x 8 repetitions

Rest periods between sets: 60 seconds

Increase weight by 10 to 15 percent with each successive set. You should be nearing 80% of your max by set four.

Leg press:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions

Rest periods between sets: 50 seconds

Increase weight by 10 to 15 percent with each successive set. You should be nearing 80% of your max by set three.

Hamstrings:

Lying leg curl:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Rest periods between sets: 50 seconds

Calves

Standing calf raises:

Warm up: 20 repetitions
Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions
Set four: 1 x 20 repetitions

Rest periods between sets: 45 seconds

Cool down: 10 to 15 minutes of light aerobic exercise

Day four (Thursday): Aerobics

Aerobic activity for 20 minutes to start. I strongly recommend that you do your aerobic activity first thing in the morning. As you start to condition your body, you will need to add more time to your aerobic exercise. Your goal should be to reach 45 minutes on your aerobic exercise.

Day five (Friday): Back - Shoulders - Abs

Warm up:

Stationary bike/elliptical/treadmill 5 to 10 minutes

Stretching 5 to 10 minutes

Back

Lat machine pull downs:

Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions

Rest periods between sets: 50 seconds

Try and increase the weight by 10 to 15 percent with each successive set. You should be nearing 75% of your max by the third set.

Barbell bent over rowing:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Rest periods between sets: 50 seconds

Try and increase the weight by 10 to 15 percent with each successive set. You should be nearing 80% of your max by the third set.

Low pulley cable rowing:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 10 repetitions

Rest between sets: 50 seconds

Shrugs:

Warm up: 15 repetitions
Set one: 1 x 12 to 15 repetitions
Set two: 1 x 12 reps
Set three: 1 x 10 reps

Rest periods between sets: 50 seconds.

Shoulders

Press behind the neck:

Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Rest periods between sets: 60 seconds.

Try and increase the weight by 10 to 15 percent with each successive set. You should be nearing 80% of your max by the third set.

Seated dumbbell press:

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions

Rest periods between sets: 50 seconds

Side lateral raises:

Set one: 1 x 12 to 15 repetitions
Set two: 1 x 12 to 15 repetitions
Set three: 1 x 12 to 15 repetitions

Rest periods between sets: 30 seconds

Abs

Crunches:

Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions
Set four: 1 x 20 repetitions

Cool down: 10 to 15 minutes of light aerobic exercise

Day six (Saturday): Aerobics

Aerobic activity for 20 minutes to start. I strongly recommend that you do your aerobic activity first thing in the morning. As you start to condition your body, you will need to add more time to your aerobic exercise. Your goal should be to reach 45 minutes on your aerobic exercise.

Day seven (Sunday): Rest

There you have it - Exercise to get rid of love handles. If you are consistent with your training program and you have complete control over your diet, you will lose the body fat. Just remember, keep at it and don’t give up - It may seem a little weird for the first couple of weeks but trust me, after the this initial period, everything will come naturally to you.

Really, the only difference in your training routine will be the tempo at which you perform the exercise and the weight being used. To get the most from this routine, you will need to cut down on the rest periods and lighten the load. Remember, pump the muscle up.

Good luck and all the best,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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