Moves that target love handles/lowerback fat?

[z1ggy]

Let me preface this by saying I understand you cannot spot treat fat. I also know it is going to be more about diet than anything else. kk got that out of the way.

Been lifting 4-5 times a week using the MAX OT (thanks Zivic!!) program. Finishing up week 6 right now and I've been noticing my stomach has lost a touch of fat, but my love handles and lower back have not. It honestly looks a little odd, seeing some ab action going on, but still having that slight "muffin top" look going on.

I do abs/obliques 3 days a week, and lower back once a week when I do my regular back day. Any other things I can do here? Or just waiting for my body to even out.

 

[FleshLight]

Burn more calories than you consume.

 

[ThatsABigOne]

Burn more calories than you consume.

Pretty much this.

My abs are slowly gaining definition, but as OP mentioned, my sides and back have fat. It's going away, slowly.

 

[z1ggy]

Burn more calories than you consume.

 

[iluvdeal]

What are you doing for obliques? I wouldn't be doing any weighted oblique work as increasing the size of that muscle will just make your love handles come out even more.

 

[z1ggy]

What are you doing for obliques? I wouldn't be doing any weighted oblique work as increasing the size of that muscle will just make your love handles come out even more.

Sit on butt, lift fit in air, hold 10lb kettle bell, twist.

I believe these are referred to as 'Russian Twists'.


For abs, I do reverse crunches, cable/rope crunhes and leg lifts.

 

[Zivic]

you can't spot target fat loss. think of it melting like snow. where you have the most it will remain the longest. In my experience, people will lose it the quickest around their heart.. so through their chest/shoulders/arms. other than that you just need to keep working

 

[SociallyChallenged]

You can't target your love handles or low back fat. You can target the muscles underneath them... but as you already seem to know, that doesn't mean you will lean that area up. To answer how you target the muscles:

Anything one handed - single handed rows, bench, cable pull down, military press, deadlift, cable chops. That's pretty much the simplest answer and opens up a lot of different exercises.

 

[z1ggy]

you can't spot target fat loss. think of it melting like snow. where you have the most it will remain the longest. In my experience, people will lose it the quickest around their heart.. so through their chest/shoulders/arms. other than that you just need to keep working

Interesting. Thanks!

You can't target your love handles or low back fat. You can target the muscles underneath them... but as you already seem to know, that doesn't mean you will lean that area up. To answer how you target the muscles:

Anything one handed - single handed rows, bench, cable pull down, military press, deadlift, cable chops. That's pretty much the simplest answer and opens up a lot of different exercises.

Huh, that makes sense as I assume it causes the one side of the trunk muscles to work harder, thus strengthening them.

Can I do this while lifting heavy?

 

[Malfeas]

Liposuction is the only way to spot reduce fat.

 

[Bateluer]

Liposuction is the only way to spot reduce fat.

Laser Contouring too.
http://www.shape.com/weight-loss/weight-loss-strategies/i-tried-it-laser-fat-removal

 

[norseamd]

working the core will make you bigger in the waist. the question i have for someone, maybe zivic, is can the muscles draw energy from the fat right next to it or does the body draw energy from fat that is around the body

 

[z1ggy]

working the core will make you bigger in the waist. the question i have for someone, maybe zivic, is can the muscles draw energy from the fat right next to it or does the body draw energy from fat that is around the body

I feel like this is a misnomer of sorts.

Look at the dudes who can hang off poles like "flags". These guys midsections are not huge and bulky, rather the opposite. Yet they have cores that are extremely strong, so strong they can support there own body weight essentially acting as a lever.

You work your core big time during squats and deadlifts. Koing is an power lifter who lifts weights almost 2x as much as me. Have you seen his pics? His waist is smaller than mine.

 

[Zivic]

I feel like this is a misnomer of sorts.

Look at the dudes who can hang off poles like "flags". These guys midsections are not huge and bulky, rather the opposite. Yet they have cores that are extremely strong, so strong they can support there own body weight essentially acting as a lever.

You work your core big time during squats and deadlifts. Koing is an power lifter who lifts weights almost 2x as much as me. Have you seen his pics? His waist is smaller than mine.

muscle size doesn't necessarily equate to strength or vice versa.

I am more muscular now than I have ever been, yet, I am no where near as strong as I have been in the past.

what is true is that if you do develop muscle in your mid section and continue to maintain the same bodyfat levels, your waist will get bigger. I saw this first hand when I was younger and started deadlifting. I put on 2" on my waist in a matter of weeks. was not happy about this

 

[norseamd]

I put on 2" on my waist in a matter of weeks. was not happy about this

never understand why you hate about it

 

[Zivic]

never understand why you hate about it

cause who wants a 36+ inch waist?

 

[norseamd]

as long as it is not fat what is the problem

 

[Zivic]

as long as it is not fat what is the problem

Show me a waist that is 36+ that isn't fat...

My waist at the time was about 30". I got to 32+ pretty quick and I started losing the taper I had. I was benching well into the 400's and could squat 5 plates for as many reps as I cared to. What was the point to keep doing deads if all it was really adding was inches to my waist.

I still would like to meet up for a training session. I am curious to see the build you have

 

[norseamd]

Show me a waist that is 36+ that isn't fat... My waist at the time was about 30". I got to 32+ pretty quick and I started losing the taper I had. I was benching well into the 400's and could squat 5 plates for as many reps as I cared to. What was the point to keep doing deads if all it was really adding was inches to my waist. I still would like to meet up for a training session. I am curious to see the build you have

you said you quit deadlifts because the muscle gain made your waist bigger.

plan on trying to go skiing now and then start biking when spring comes

so maybe spring to summer

 

[Zivic]

you said you quit deadlifts because the muscle gain made your waist bigger.

plan on trying to go skiing now and then start biking when spring comes

so maybe spring to summer

I don't have any idea where your frame of reference comes from... you don't even lift...

I have trained for years. I have seen my body change many times, for better and worse. I gave you my reasons why I stopped doing deads -> added inches to my waist without adding anything notable to my other lifts... This isn't reason enough?

Let me ask you, why don't you do deads? Why aren't you lifting at all?

 

[norseamd]

because there is no reason to lift when my cardio is in need of more attention. i have a bar with some weights that i will likely try to use this summer also. will probably throw it out in the backyard and go out there whenever i want. could do inside also but i have to find it as it was moved around when the room it was in got cleared. also i do have a bad back so that would prevent me from doing any heavy weights.

 

[Zivic]

because there is no reason to lift when my cardio is in need of more attention. i have a bar with some weights that i will likely try to use this summer also. will probably throw it out in the backyard and go out there whenever i want. could do inside also but i have to find it as it was moved around when the room it was in got cleared. also i do have a bad back so that would prevent me from doing any heavy weights.

Not to sound arrogant, but we are on completely different levels... your frame of reference is much different than mine....

IMHO your "cardio" likely isn't what's in need of attention. focus on your diet

 

[norseamd]

IMHO your "cardio" likely isn't what's in need of attention. focus on your diet

but my cardio is in need of attention. i have had very little cardio based excercise from last fall. my diet is not that bad. i eat some fat and protein but my carb intake is fairly low. think 100 to 150 is what i eat but have no idea

 

[Zivic]

but my cardio is in need of attention. i have had very little cardio based excercise from last fall. my diet is not that bad. i eat some fat and protein but my carb intake is fairly low. think 100 to 150 is what i eat but have no idea

You aren't weight training and you "have no idea" what you are eating carb wise... your diet is what needs attention. You can do cardio till you drop every day all day and not get anywhere unless you eat right.

track your calories and macros and then worry about your "cardio".

 

[crashtech]

Cardio is so overrated. Do too much to try and lose weight and it will have the opposite effect, because cardio tends to make your metabolism more efficient.

OP, I wonder if you have tried any Swiss ball exercises, like the upper body Russian twist:

http://www.youtube.com/watch?v=s3f4x8DDIXM

I think it's a good way to round out a more traditional lifting program, obviously opinions vary.