Discussion in 'General Bodybuilding Talk' started by Sarah, Mar 2, 2018.
Does anyone have any tips for losing those annoying things?
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Depends on your genetics, in males and females it differentiates.
I know there is no such thing as spot reduction but as for a specific exercise that does seem to have helped me in this area I think the shovel lift can't be beat.
Obviously diet is key for getting rid of fat but the shovel lift is awesome for the obliques and core strength in general.
There's probably not a lot of ladies doing this movement but it really is an excellent movement , just go nice and light.
Basically good old fashion cardio while eating at a deficit will start to burn fat and the handles are one of the last areas to go away. Just work at cardio either by low weight high rep resistance training with short breaks between sets or jump on your favourite machine (treadmill, spin bike, rowing machine, cross trainer etc).
Yup yup and Cardio needs to be HIIT
I guess the jury is still out on this one but the article @Venkman posted definitely suggests it would be beneficial to target the obliques/core with resistance training on top of diet and cardio.
I try to get rid of those horrible love handles. I can’t dress the way I like because of them. They were pretty huge but my ps recommended keeping to a diet, doing regular exercising and giving up bad habits. It works but exercises and diet are to fit a person’s organism peculiarities, like metabolism.
lol what a horrible website/article.
love how 2 of their references are 60 years old. I often find legitimate things can only be found in the 60s and the never replicated.
I would be interested to see the full text on the study done in 2017 that confirmed spot reduction as it would be amazing for people to lose more upper body weight than lower body unless it was an extremely bias selection criteria or they have mis-relayed the DXA results. (im talking about how an increase in LBM in your arms can drastically reduce your bf% in your arms, but the actual fat content remains the same)
They end in saying this
"In conclusion, spot reduction may not be a myth after all."
Yet through the entire article they elude to it like its fact.
I also love how they say this:
" We know that spot lipolysis is real:"
Based one one study done on 10 men! Whoa i didn't realize 1 study done on barely double digits is how we underwrote our physiology lol. (not to mention they did this once, never repeated. Such reliable parameters)
I'm not convinced, i will however say that i feel combined with whole body exercise and HIIT it can definitely attribute to the illusion of spot reduction; particularly through increasing the LBM at the desired site. (if your abs are bigger they will poke through more fat and make you appear leaner)
Maybe I should have added some notes rather than just a link. And full disclosure: I didn't click all the links in the article when I read it last year, and probably should have reread it before posting.
I agree with your criticisms. The 2017 study selection criteria was non physically active women aged 25-40, and a few dropped out of an already small study.
Re: "I also love how they say this:
" We know that spot lipolysis is real:""
To be fair, spot lipolysis can occur but that doesn't necessarily mean oxidation of FFA for spot reduction. Re-esterification could occur, and the overall magnitude of fat loss is probably extremely small anyway. It's not something I'd personally bother with because pizza and Guinness.
But, if you're going to count your chicken to the gram, why not give this a crack at the same time.
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