How To Build Muscle And Lose Love Handles

Bodybuilding and fitness materials oriented toward men frequently state that bulking up is required to develop muscular tissue. However, many women (and plenty of men) want to get rid of love handles as their lean mass increases!

The extra fat that rests at the sides of the waist and hangs over the top of pants is known as love handles. This fat, sometimes known as a muffin top, can be difficult to shed.

love handles

Many individuals attempt to target this exact area by performing countless side crunches and other abdominal routines that target the obliques, which are muscles that run along the sides of the body.

However, this is not an efficient method of losing love handles.

You must provide your body with adequate calories in the form of protein, carbohydrates, and fats to fuel muscle growth, dialing in each macronutrient to assist your body in tapping into fat stores. However, diet alone is insufficient. To achieve the best results, you should also combine weight training with high-intensity cardio.

Here are some of my most successful methods for balancing muscle gain and getting rid of love handles.

How To Build Muscle And Lose Fat – Consume a Moderate Calorie Count

Calorie comparison

It’s critical to identify your caloric “sweet spot” if you want to gain muscle while burning fat. You must consume enough calories to fuel muscle growth while also stimulating fat release from storage.

Keep in mind that you are not on a diet! You’re attempting to build muscle while preferring burning stored fat. Someone who is working hard at the gym requires a healthy macronutrient balance as well as enough calories to fuel their efforts to build muscle and burn fat.

Concentrate on Healthy Fats

healthy fats

Consuming healthy fats such as avocados, olive oil, nuts, seeds, and fatty seafood will help you lose weight.

Healthy fats not only taste wonderful, but they also make you feel full, leading you to consume fewer calories throughout the day.

In one research of almost 7,000 people, participants who ate a high-fat Mediterranean diet supplemented with olive oil lost more weight and developed less belly fat than those who ate a low-fat diet.

Replacing fewer nutrient-dense meals with healthy fats may aid in weight loss. This might be as simple as incorporating a couple of slices of delicious avocado into your dinner.

Indeed, one research found that those who eat avocados tend to weigh less.

According to one research, those who eat avocados tend to weigh less and have less belly fat than those who don’t.

Even though good fats are rich in calories, integrating them in moderation into your diet might help you lose weight.

Lift Weights

lift weights

Any type of physical exercise can help you decrease your love handles, but including weight training in your program may be very effective.

Weight training, strength training, and resistance training are all phrases that are sometimes used interchangeably. They all refer to tightening your muscles against some type of resistance in order to increase your strength.

While aerobic exercise burns more calories during a session, resistance exercise helps the body grow lean muscle and burns more calories during rest.

Combining weight training and aerobic exercise has been demonstrated to be quite helpful for losing abdominal fat.

In fact, one research of 97 overweight and obese persons discovered that a combination of resistance and aerobic exercise was more efficient than either aerobic exercise or strength training alone at lowering body weight and belly fat.

Furthermore, resistance exercise increases your metabolism somewhat, allowing you to burn more calories throughout the day.

Increase Your Protein Consumption

increase protein consumption

Including high-quality protein in your meals will assist you in losing fat and maintaining a healthy weight. Protein keeps you satisfied between meals and may even lower your desire to snack.

Furthermore, studies have shown that high-protein diets are more successful than low-protein diets in reducing belly fat.

Furthermore, sticking to a high-protein diet may help you maintain your weight once you’ve reached your target.

Incorporating high-quality protein sources into your diets, such as eggs, nuts, seeds, legumes, fish, poultry, and meats, may help you lose unwanted fat, especially love handles.

Consume Whole Foods

whole foods

Eating a diet high in whole, unprocessed foods is one of the simplest methods to lose love handles.

Fast food, fried meals, desserts, and TV dinners are examples of highly processed foods that include unhealthy elements.

According to research, those who consume a lot of processed foods are more likely to develop obesity, as well as chronic conditions like diabetes and heart disease.

Including more whole, natural foods in your diet is a wonderful method to lose weight. Vegetables, fruits, nuts, seeds, lean meats, and whole grains are examples of healthy whole foods.

Preparing meals from whole foods at home rather than buying ready-made dishes may also be an effective strategy to decrease love handles.

According to research, those who regularly consume ready-made meals available in grocery shops and fast-food restaurants have higher belly fat than those who do not.

Working Out Love Handles – Try out a HIIT workout

hiit workout

High-intensity interval training (HIIT) may be one of the most effective fat-loss regimens.

Short bursts of intense aerobic activity are followed by a recovery time in HIIT training. These workouts are short and efficient, and multiple studies have shown that they can aid in fat loss.

A recent evaluation of 18 trials involving over 800 persons showed that HIIT was more effective than typical, low-intensity, continuous training at decreasing body fat and increasing cardiovascular fitness.

Furthermore, HIIT has been found to be an effective weapon in the fight against abdominal obesity.

One study of 39 women discovered that incorporating HIIT into exercises was more beneficial than standard training alone at reducing belly fat.

Furthermore, HIIT workouts burn a lot of calories in a short amount of time, which means you don’t need to spend hours at the gym.


As you can see, there are several simple and natural methods for getting rid of love handles.

A new workout program, less processed meals, and more fiber throughout the day can all help you achieve a smaller waistline.

You must make long-term modifications to your food, workout routine, and lifestyle in order to lose weight and keep it off.

While improving one part of your life may result in modest weight reduction, combining all of the aforementioned approaches will increase your chances of permanently reducing your love handles.

I write about all the fun stuff which excites me like health, news, dogs.

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