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Alpha HATES love handles! They are annoying pockets of fat – he seriously hates them! Not matter what you do, they seem like they never go away. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro is presenting the 30-day plan to lose those love handles.
BEFORE You Get Started
First, check your body fat to see where you’re starting from. Use the Digital Body Analyzer Scale. It’s the best that Alpha’s used. You are working out and trying to lose body fat, you NEED one of these. it gives the best representation of your body versus a scale that uses weight as a measure of success. You could gain 10 pounds of muscle but lose 5 pounds of fat, and the body weight scale won’t give an accurate picture.
30-Day Love Handle Elimination Plan
1. Eliminate alcohol
2. Stop doing crunches – instead work out 4xs a week, focusing on big body parts & compound movements (squats, deadlifts, pull ups, lat pull downs). You’ll burn more calories.
3. Do cardio – steady state cardio in your target zone (stairmaster, treadmill, long runs) on an empty stomach 5 – 7 days a week. Also you could try HIIT. HIIT, or high-intensity interval training, is a training technique in which you give all-out, 100% effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
4. Chill with carbs – opt for whole grains instead
5. Reduce your calories by 500 per day (3,500 per week = pound of fat gone per week)
6. START! Just do it!
Find Your Target Zone
The number one way to reduce your body fat the fastest, easiest, and safest is doing cardio 1st thing in the morning on an empty stomach. Doing it for 30-minutes first thing in the morning is the same as an hour-and-half later in the day. The body dips into your fat stores as the energy to keep going. You have to do the cardio in your target zone:
EXAMPLE
If your age is 37
220-37= 183
183 x .6 = 110 (lower range)
183 x .75 = 138 (upper range)
If you workout with your heart rate between 110 and 138, you are using fatty acids to keep going
Those two numbers are your lower and upper range. You will be using nothing but fatty acids to keep going in that zone. You don’t have to go the gym. You can walk around the neighborhood or jog in place. Simply get your heart rate in that zone.
