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	ENTERTAINMENT		FASHION & GROOMING

	FOOD & DRINK		GADGETS

	HEALTH & FITNESS		JOKES

	MAN		MAN MADE

	PHOTO SHOOTS		SPORT

	SUCCESS		SUNGLASSES

	TRAVEL		WATCHES

	WHEELS		WHERE ARE THEY NOW?

	WINE REVIEW		WOMEN

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LEADERSHIP QUOTE OF THE DAY (23 May 2012): You gain STRENGTH| COURAGE AND CONFIDENCE by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do. - Eleanor Roosevelt

HEALTH & FITNESS

Love Handles Gone

Love handles will disappear fastest with two powerful techniques. The two most effective techniques are;

a) Interval Training

This causes more belly fat loss than slow cardio.

b) Tight Nutrition

Cut all the processed carbohydrates from your diet but allow yourself one cheat reward meal per week.

Remember that's one meal only and not one day's worth of meals.

Give up breakfast cereals, and replace as many grain carbs with fruits, vegetables, and nuts. It means eating meals of lean protein, fiber-rich vegetables, and snacking on apples and nuts between meals."

2) Common mistake is too much cardio. Its not going to work as well as interval training. Another common mistake is that guys don’t have enough muscle in the first place to diet down to the point where they can lose their love handles.

Losing love handles, like bodybuilding, is a game of illusion. So most guys are skinny fat, and then try to lose love handles with cardio only, and basically become even smaller versions of themselves…but still skinny-fat.

3) Remove the classic ab exercises like crunches, twists, etc, and replace them with interval training. Ab exercises like crunches are generally a waste of time.

4) But exercise is really not the main barrier…its diet. Its just too easy for most guys to cheat.

5) So what type of interval programme should you use?
After a thorough warmup, do…

- 20 seconds hard, 40 seconds recovery.
- repeat 6 to 8 times
- Finish with 5-10 minutes cooldown. If you have extra time, do 10 minutes of regular cardio pace.

6) Build up muscles to create the illusion of smaller love handles. Focus on pecs and lats and deltoids and traps

7) How to build the muscle and lose fat at the same time? Do two to three total body work-outs per week. Use 5 exercises per workout (Do my "Big 5" fat loss movements)
(1 lower body, 1 upper push, 1 lower body single leg, 1 upper pulling, 1 total body ab exercise). Do as a circuit. Go through the circuit 3 times. 8-12 reps per exercise.

Finish with interval training.

Craig Ballantyne, CSCS, MS

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