How to get rid of lower back fat once and for all

If you have "love handles" or fat around the waist, you know that it's difficult to get rid of that fat. These seven exercises will help you in this.

Start with foodLower back fat can not be removed only with the diet, but you should certainly pay attention to what you eat. Reduce the intake of sugar, salt and fast food as much as possible, and replace them with fruit and vegetables. To get rid of fat from this part of your body, you need to eat healthy, consume less calories and be physically active.

Stress and sleep

Another important step in the fight against
"love handles" is to get enough sleep and avoiding stress situations whenever possible. When you are stressed, the body produce a lot of adrenaline and cortisol, which leads to the fact that everything you eat "stick" just for this part of the body. Research shows that if you are sleeping enough - between six and eight hours - you have a double chance of succeeding in your efforts to lose weight.

Physical activity

If you want to remove the lower back fat, let your exercise become your everyday activity. There are exercises that are aimed at removing the fat from this part of the body, but that does not mean that you should only do them - so be physically active, at least walk as much as you can.
 


Related article: How to get rid of man boobs once and for all  
Related article: 5 Exercises for Lower Back Pain Relief
Related article: How to get rid of beer belly once and for all 
Related article: Four ways to correct muscle imbalance

The Workout


1. Dumbbell Deadlift

Directions: Start with your feet at hip-width distance, holding dumbbells in front of your body with palms facing in to thighs. With slight bend in knees, lead with the chest and push your hips back to lower weights down in front of the legs. Lower to mid-shin, then return to start for one rep.

Reps: 10 to 12


2. Dumbbell Front Squat

Directions: Start with feet slightly wider than shoulder-width apart, holding a barbell in the front rack position. Push your hips back, sit into squat, bringing thighs below parallel to ground. Push through heels to return to start for one rep.

Reps: 10 to 12


3. Chin-Ups

Directions: Hang from pull-up bar with an underhand grip, hands slightly wider than shoulder width. Pull your body up until chin clears bar. Lower back to start for one rep.

Reps: 10 to 12 


4. Rotational Ball Slam

Directions: Stand with your feet hip-width apart holding a medicine ball with knees slightly bent. Raise the ball so it's straight overhead. Use your core to bring your torso and arms downward as you slam the ball into the ground about 2 feet to your right. In the finish position, your torso should be parallel to the ground and your arms should be behind you. Retrieve, then repeat on the opposite side for one rep.

Reps: 10 to 12 


5. Sprints

Directions: Do you REALLY need us to explain this one to you? Let’s hope not.

Reps: 8 minutes on the treadmill at 30 seconds on, 30 seconds off

6. Single Kettlebell Farmer's Walk


Directions: Start with feet at hip-width distance, holding kettlebell on one side. Walk forward 30 yards without swinging bell, engaging core. Switch to opposite side, and return to start for one rep.

Reps: Four 30-yard lengths


7. The Push Away

Directions: “This move requires both hands on the edge of the table, from there fully extended your arms, stop eating and push away from the table once you're done eating,". "Go on, you can do it.” 

https://mailchi.mp/31a177149a32/mens-corner-workout
  

34 comments:

  1. This comment has been removed by a blog administrator.

    ReplyDelete
  2. To refocus your routine, do cardio for 30 to 60 minutes on most days of the week. Activities such as rowing and boxing with a bag will help tone back muscles and burn fat all over, which makes a great exercise for back fat. Try this calorie-blasting rowing machine workout.

    ReplyDelete
    Replies
    1. Serioisly who writes this rubbish...... Dumbbell front squat = using a barbell in the front rack position!!!!!!!

      Well which one is it, dumbbell or barbell

      Just more copy and paste material that the writer cant even be bothered to proof read......

      The total and complete lack of knowledge displayed by online alledged experts is so misleading......

      Delete
    2. I want Pizza!

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    3. 3 comments up - so angry lol

      Delete
  3. These suggesting exercises will have zero effect or even opposite effect on removing or decreasing your "love handles". Here is the anatomy lesson - it all depends on the pelvis to spine angle. If you are lucky having a deep curve at the lower back, you would never develop love handles, however, watch your belly which tends to protrude. The another extreme is when you have a flat butt, it's the condition when the lower back has very little or no curve in the spine. That's when you are guaranteed to have "love handles" but a flat stomach. There is no exercise to remove love handles and the Ketogenic diet which is high fat moderate protein and almost no carbs will somehow decrease the protruding of love handles but never removes them entirely. The only way to remove them is going under the knife period.

    ReplyDelete
    Replies
    1. Lol....false.

      Delete
    2. Ridiculous!!! Put down the crayons and go brush your teeth

      Delete
    3. Guys: you can't just say false, dumb and ridiculous without an argument. I don't know if he's right or wrong but if I don't know any better, that doesn't give us a license to insult anybody.

      Delete
    4. This guy is incorrect because you can remove your love handles, they are not a genetic defect like this guy claims, but this asshat that wrote the article is fucked too. I’ll tell you why: most of these excerises do work your back and core muscles, but they are not designed to “burn you love handles off” you can’t cut fat from a certain part of your body without cutting it from another. That’s just not how it works. Building lean muscle mass will help your metobilic rate raise in your body which means the more muscle you have the easier it is for your body to burn fat. Nothing beats hard work and a good diet for shaping your body.

      Delete
    5. guys is correct. You can for a while remove your love handles, but the minute you stop your diet/training routine ( so the minute you want to enjoy your life..for example a trip, or if you have an accident ), then you're fucked , everything will come back as sure as monday will come back after sunday. Training to loose love handle is an illusion that last till the moment you stop the training ( or the juicing...if you take some chemical help ). ONLY way is : the knife of the surgeon...and even with this, if you eat like a pig, the remaining fat cells will do their job which is mainly : ruining your body....

      Delete
    6. It is amazing how stupid this is. No wonder people are afraid to lose fat and become healthier when there are idiots like you spreading nonsensical garbage

      Delete
  4. It’s another opinion, you don’t have to be rude or attacking about it. Please be more mature.

    ReplyDelete
    Replies
    1. Don't be so soft.......

      Its misleading and uneducated... theres no opinion about it, the article is wrong

      Delete
  5. #7 got me laughing

    ReplyDelete
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  7. nice !!
    4 WEEK BEGINNER'S WORK-OUT PLAN
    http://tipss4u.com/4-week-beginner--s-work-out-plan.html

    ReplyDelete
  8. This comment has been removed by the author.

    ReplyDelete
  9. Great programmes i will definately work on them.....

    ReplyDelete
  10. Thank you .. Like it really worksss

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  11. amazing information share with us Online Medicine

    ReplyDelete
  12. Knife of a surgeon? I thought it was a lipo-suction tube? Getting rid of love handles....especially for men....gets more and more difficult as we age. A young buck should have little trouble getting rid of them with proper diet and some exercise. For us older blokes 40 on up, it just takes more time, plus, the diet and exercise. The problem is, many of us give up too fast because we are an...I want it now Society. It is true that, once we do achieve the loss of the love handles, if we don't continue doing what we should be doing any way, they will return. We should always be conscious about our diet...what we put into our bodies. If we would just eat better...for many that will be, MUCH better...including healthy fats into our diet and, staying just under a CALORIC DEFICIT (no one speaks of this. There will be NO fat loss unless we eat LESS Calories than we burn...simple), we will remain love handles free (once we lose them). Whilst exercise is good for our bodies (including Cardio), it's not needed for weight loss. Exercise can lead to quicker weight loss BUT, if a person continues to put more Calories in than they burn (even good Calories), fat loss will never occur. It may take longer to lose weight (fat) without exercise and eating at a Caloric Deficit but, it will happen. The one thing we MUST learn, in order to lose weight, is...PATIENCE! We didn't get those love handles overnight and, we certainly won't lose them, overnight.

    ReplyDelete
    Replies
    1. There is nothing called spot reduction so do heavy weight training and u vl see the results.

      Delete
  13. I know some people who have problem lower back fat. I will them about this blog.

    Online Medicines

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  14. lol its a life style or a life change for much of anything to happen and if you want it to stay you must have discipline and the drive every single day.

    ReplyDelete
  15. I wish I had excess fat on my pee pee.

    ReplyDelete
  16. Love handles cannot be spot reduced. You need to lower your body fat. Those that tend to carry weight there, may have a carb intolerance. Also have higher oestrogen levels. Guys with higher testosterone levels tend to carry it on their stomach. Get your body fat as low as you can through diet and exercise, and keep your carbs on the lower end of the scale maybe 35% of your intake.

    ReplyDelete
  17. What a moron. This dude doesn’t know shit about nutrition. The only thing that will get rid of love handles is the right diet and getting off your fatass once in a while.

    ReplyDelete
  18. Instead, take baby steps instead of big ones. These baby steps will soon snowball and add up to help you reach your goals. How to lose upper belly fat

    ReplyDelete
  19. 200 oblique twists with broom handle over shoulders combined with crunches and rows and a low joule diet. Love handles gone.

    ReplyDelete
    Replies
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  20. This was a well-written and thought-provoking piece. Thanks for sparking my interest in this topic

    ReplyDelete

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