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Instant Knockout Blog : Get Shredded
 

How to Lose Belly Fat and Love Handles

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Losing fat is a great feeling. Nothing beats being ripped, rocking a tight torso and stacked up abs you can do your laundry on – and when you start cutting there’s always one area you can’t wait to lose: belly fat and love handles.

Flabby bits around the torso are always the toughest to trim off – and many sports companies claim they have the answer to blast belly fat and lose love handles by using their sporting and exercise equipment – this however is a lie.


Where you’ve been lied to

We’ve all seen those commercials for 20 minute abs, the ultimate crunch routine – or even worse the ab vibration belt. However, there’s one key theme that these products and programs refuse to take into account: Body fat.

Although these products sound like the answer to your problems, and you may even feel some benefit from using them however, in terms of shrinking down your waist – you’ll see no difference at all.

Think about it. If it was that easy, everyone would be shredded.

What you have to remember is exercise is one thing, and diet is another.

Don’t get us wrong, with a regularly performed ab routine you’re definitely going to muscle up your mid-rift, however, you’re not going to notice any visible difference until you’ve slimmed down.

You could have the strongest most sculpted abs in the world, but if they’re submerged in 40lbs of fat, you’re not going to get a second glance next time you walk down the beach.

The idea of training a specific body part with intensity will cut that area’s level of fat is known as ‘spot reduction’ and is a common theme among fitness television commercials.

However, it just doesn’t work.


The Myth of Fat Spot Reduction

The best study that blows apart spot reduction comes from the Physical Activity Sciences Department in Los Lagos University, Chile [1].

It involved a group of both men and women with the average age of 23, exercising their non-dominant leg on a leg press device 3 times a week for 12 weeks.

Using very light resistance (around 10 – 30% of their 1RM) each participant trained their leg from anywhere between 960 – 1200 reps a session.

This is an extreme version of the spot reducing – so how were the results? Pitiful.

After the twelve week study there was no changes in body fat around the trained leg, however there was in the upper body – which had reduced up to 10% across the torso and upper extremities.

Exactly the opposite of what fat spot reduction aims to accomplish.

It made no difference to the area in question, and actually managed to burn fat in upper areas where fat was most common.

To lose fat in a certain area, you need to lose fat in general. You can’t pick and choose how and where your body stores fat – your aim is to manage the amount that you have to store in the first place.


What you need to do to lose Belly Fat and Love Handles:

#1 Watch your calorie intake

You’re first step to shredding up is watching what you eat. Training hard is only half the battle, and if you don’t change your diet, you’ll keep building up that muscle – but no one’s going to see it.

Revise your diet, make sure you’re getting enough of what you need, and very little of what you don’t. Stay away from saturated fats, simple carbs and sugars. Concentrate on eating lean proteins, complex carbs and healthy fats.

Work out how many calories you have currently to maintain your current body size. Once you know how much you’re taking in, aim to cut around 100 – 300 calories off that for a few weeks. You’ll definitely notice the results.


#2 Train Compound Lifts & The Big Muscle Groups

Once you’ve got an effective diet in place, you’ll want to start adding compound lifts into your routine.

Compound Lifts are exercises that use more than one joint movement to execute. A simple of example of this would be the bench press, both the shoulder joints and elbows are used to perform the lift.

As these are more technical lifts, the body needs more stability than usual – and that’s where your abs come in. Keeping your body balanced during the lift, compound exercises strengthen your abs and give them that extra bit of shape for when you’ve slimmed down to show them off.

One of the other major benefits for performing compound lifts is that it that they work the major muscle groups in the body. The bigger the muscle being worked, the more calories that are being consumed. This contributes to your caloric deficit and helps with burning more fat – taking you a step closer to this shredded figure.bench-press-compound-lift


#3 Take Instant Knockout

Our fat burner cuts fat safely and efficiently.

Performing three key processes in the body, Instant Knockout puts your body in the best condition for burning fat.

These processes include:

  • Thermogenesis – Raising body heat to burn more calories
  • Increased Energy and Metabolism – Train for longer on low calorie diets
  • Appetite Suppression – Crave less food, have more diet discipline

These all help towards fat loss, and with 4 doses a day your body is kept in a constant ‘fat burning mode’ that allows you to get the results you want at a much faster rate.

It is a vital aspect to your cut and comes in handy when on a strict diet with a caloric deficit.

For Example: How are you expected to train on a cut when all you can think about is food?

Instant Knockout has you covered. Containing a fibrous complexes to support appetite suppression, you can continue to exercise as usual without being distracted by nagging hunger pangs.

You won’t have to worry about feeling fatigued either, Instant Knockout uses natural stimulants to enhance your energy levels while training on a low calorie diet – it even includes thermogenics to keep your fat burning potential at a maximum.

This is all down to the 10 natural ingredients in Instant Knockout and how they unleash your body’s full fat burning abilities by working together.

To learn more about what goes into Instant Knockout you can read the full list of what goes into the fat burner over on our ingredients page over here.


High Intensity Interval Training (HIIT)

As we’ve already establish in other articles, cardio does not burn muscle – it is however, time consuming.

If you’re not a fan of the long slog of cardio, and you want to burn fat fast, a good alternative to look into is High Intensity Interval Training.

HIIT is a great method to cut weight. It’s fast, effective and demands a lot of effort from your body, which can lead to a recovery phase that can last up to 24 hours.

HIIT is essentially a cardio workout that done over a short period time (around 10 – 15 minutes) with constant bursts of energy.

A classic example would be on a exercise bike. With 10 minutes on the clock, start off on the bike’s lowest setting for a period of 30 seconds, after that raise it up to the highest setting you can manage for 30 seconds, then return to the original setting for another 30 seconds – repeat for 10 minutes.

This puts your body under a great amount of pressure, and requires a lot of time and energy to recover from. This increases the amount of calories burned over the next 24 hours contributes towards a caloric deficit.

Just adding this simple (but strenuous) exercise into your routine will definitely have you noticing a difference.does-cardio-burn-muscle-3


How to Lose Belly Fat and Love Handles Conclusion

If there’s one thing to take away from this article, it’s that one approach isn’t enough to lose stubborn fat.

Don’t believe the infomercials – it takes more than just an exercise device and 20 minutes to get that slimmed down waist and sculpted stomach muscles.

You need to be attacking from multiple angles. Training your abs may seem like the best solution for reducing belly fat, however, this only builds up the abdominal muscles – as long there’s still body fat on top of them you’re not going to notice any difference.

Consider what types of foods you’re eating – is it clean? Are you eating below maintenance?

Next you want to be thinking about how much food you’re eating, and if you’re taking the supplements like Instant Knockout to come with any alterations you’ve made to your diet.

And finally, if you want to be looking at carving out 15 minutes of a session a couple of times a week for High Intensity Interval Training. Going hard on this sped-up version of cardio greatly increases the overall amount of calories burned throughout the day as your body recovers from the session.

References

[1] Ramírez-Campillo R, Andrade DC, Campos-Jara C, Henríquez-Olguín C, Alvarez-Lepín C, Izquierdo M. Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res. 2013;27:2219–2224. doi: 10.1519/JSC.0b013e31827e8681.



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