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624: How to Lose Your Love Handles (Lower Back Fat Solution)
Manage episode 434324141 series 2433843
Message “Love handles” to Instagram @ ColossusFit for a special promo to help you get rid of them.
Summary of episode:
In this episode we walk you through how to lose your love handles for once and for all.
Love handles: first to come on and last to go away.
-Most people have a misconception that you can spot reduce bodyfat. Water in bucket analogy.
Listed points:
1- Consistency & patience
- Stick with It: Changes won’t happen overnight. Consistency is key to seeing long-term results.
- Monitor Progress: Track your progress through measurements, photos, or how your clothes fit rather than relying solely on the scale.
2- Have a calorie goal and figure out what’s best for you
- Caloric Deficit: To lose fat, including love handles, you need to consume fewer calories than you burn. Track your intake to ensure you're in a calorie deficit.
- Balanced Diet: Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive saturated fats.
- Hydration: Drink plenty of water. Staying hydrated can help with weight loss and reduce bloating.
3- Strength training and cardio
- Strength train 4+ times a week
- Aim for at least 150 minutes of moderate-intensity cardio per week.
4- Lifestyle changes
- Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels and increase fat retention.
- Stress Management: High stress can lead to weight gain and fat accumulation around the midsection. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
5- Have the right person to make changes as necessary.
-Dm “love handles” for 1 on 1 support- guaranteed results
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/
646集单集
Manage episode 434324141 series 2433843
Message “Love handles” to Instagram @ ColossusFit for a special promo to help you get rid of them.
Summary of episode:
In this episode we walk you through how to lose your love handles for once and for all.
Love handles: first to come on and last to go away.
-Most people have a misconception that you can spot reduce bodyfat. Water in bucket analogy.
Listed points:
1- Consistency & patience
- Stick with It: Changes won’t happen overnight. Consistency is key to seeing long-term results.
- Monitor Progress: Track your progress through measurements, photos, or how your clothes fit rather than relying solely on the scale.
2- Have a calorie goal and figure out what’s best for you
- Caloric Deficit: To lose fat, including love handles, you need to consume fewer calories than you burn. Track your intake to ensure you're in a calorie deficit.
- Balanced Diet: Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive saturated fats.
- Hydration: Drink plenty of water. Staying hydrated can help with weight loss and reduce bloating.
3- Strength training and cardio
- Strength train 4+ times a week
- Aim for at least 150 minutes of moderate-intensity cardio per week.
4- Lifestyle changes
- Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels and increase fat retention.
- Stress Management: High stress can lead to weight gain and fat accumulation around the midsection. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
5- Have the right person to make changes as necessary.
-Dm “love handles” for 1 on 1 support- guaranteed results
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/
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