PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Raphael,
I would like to lose my love handles and the fat around the top of my hips. I feel I am in decent shape: I run 3 times a week with strength training as well as riding three horses five times a week, but that fat just seems to stick. Are there any specific exercises to target that area? Thank you. — Carrie
Carrie,
If you’re running three times per week for at least 2-3 miles, strength training three times per week with intensity and horseback riding five times per week, then it sounds like you have a very good exercise program.
I’m going to provide an 8-step plan for you, but I first want to clear up a misconception related to spot reduction. Many people think that if they focus on a trouble spot, whether it’s abs, butt or legs, that it will magically begin to shrink and tighten up.
Spot reduction isn’t possible. Focusing on exercises specifically for your obliques (love handles) and fat around the top of your hips won’t work.The good news is that I’m going to tell you the truth about how to correctly reduce those annoying trouble spots.
If you want to reduce your love handles and fat on your hips, then you’re going to have to lose body fat all over your body. You can’t remain at your current body fat level and achieve smaller trouble spot areas. I don’t know how tall you are or how much you weigh, but a reduction in body fat is the only way to attack the areas you mention.
Mother Nature actually protects us from making ourselves look like cartoon characters. For example, let’s say you have 15 pounds to lose and your focus is on shrinking love handles and hips. If nature allowed you to lose only in those areas and no where else on our body, that would result in a very odd-shaped body lacking balance and symmetry.
Instead, Mother Nature forces us to lose fat all over the body so that we can be in balance and look lean. However, the first place we gain fat is generally the last place we lose it, so I suspect your love handles and hips are the first place you tend to gain body fat.
That being said here is my 8-step plan for breaking through your plateau:
1. There must be a plan for food intake — aka your diet. If you’re using one of the eDiets food plans, then you can easily determine the amount of calories you take in per day, as well as the ratios of protein, carbohydrates and fats. My recommendation is to reduce your calories by 150-200 (as long as it does not fall below 1200 calories). If you’re not using an eDiets plan, the same 150- to 200-calorie reduction applies.
2. Add one additional day of running to your program. This doesn’t have to be forever – just until you achieve your goal and then you can eliminate this extra day. Keep the rest of your workout (strength training and horseback riding) exactly as you currently perform it.
3. Make sure you record your scale weight and measurements. Contrary to popular belief, there’s nothing wrong with weighing yourself once per week. Even if you get a body composition test (also called body fat tests), you’ll still have to step on a scale.
4. Remain on the program for three weeks and don’t make any changes at all. If you start reducing food or increasing activity before the three-week point, you might sabotage your efforts. It’s important to have a clear starting point. Some people stay on a specific program for months and never make a change — that’s insanity. After three weeks, there is absolutely no reason you shouldn’t have some degree of fat loss. If you’re losing up to 1 to 2 pounds per week, you’re on the right track. Even a bit less is fine.
5. If you haven’t lost weight yet, it’s time to make a change. At this point, I do not recommend adding more activity and manipulating calories. Do one or the other — not both. It’s vital to have an understanding of what’s working. The change in parameters needs to be tightly controlled. Reduce your daily caloric intake by 100 (again assuming it does not fall below 1,200 calories).
Here comes the tricky part. In some cases, you might not be eating enough, so calories would need to actually increase. For example, a person can’t work out six days per week for 90 minutes and take in 1,200 calories per day. The person most likely won’t lose fat — the body will rebel. This is one of the reasons I always tell members to contact eDiets Nutrition Support and always mention their activity level. We need that information to increase or decrease calories. However, I’m going to go on the assumption that you need a reduction in calories.
6. If you haven’t lost weight in 10 days after the above change, I would then increase activity –but do not decrease or increase food intake. Again, exercise tight control — you want to know the formula that works for you.
7. Allow 10 days to pass. Most people are losing fat by now and have the formula for their personal success. It may sound like a hassle, but it’s actually not that many weeks when you consider your entire lifetime.
8. If you’ve followed the above advice and you’re stuck at a plateau, it may be time to shift the ratios of protein, carbohydrates and fats. It’s possible that the food plan you’re using isn’t working efficiently with your biochemistry. In this case, eDiets dietitians can be of enormous help in guiding your program.
As you can see, it takes some degree of experimentation when you hit a brick wall and are dealing with tough-to-reduce spots such as your love handles and upper hip area. However, there is always a solution. It takes some work and effort but once you have the formula, you’re home free and you’ll achieve the look you desire.
If you’re an eDiets member, please visit my support board called Exercise and Fitness, and I’ll answer any questions you have about the process I outlined above.
Best of luck, Carrie!
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