Last Updated on January 29, 2022 by Femniqe
Most people hate their love handles, and that’s a fact!
So for those persons who want to get rid of it, this 30 day love handle challenge is the perfect solution for you.
When it comes on to Love handles it can be a bit tricky to get rid of because, unfortunately, there’s no way to spot reduce.
But if you attack it the right way with the right exercises and some daily habits, then you will see amazing results.
Fat loves to store itself in areas like your belly, hips and thighs. The hardest place to remove fat from is your belly.
But no need to worry because if you complete this 30 day love handle challenge, coupled with proper eating habits, there’s no reason why you won’t see results.
Now, for this 30 day challenge it contains 3 powerful workouts. One will be a super cardio move while the other two will be oblique workouts, to help shred the excess fat and build your curvy waistline.
There’s no need for a 30 day challenge to be bombarded with 10 different workouts.
The aim is to keep it simple but maximize your results over the next 30 days.
The 3 Exercises For The Love Handle Challenge
1. Dumbbell Russian twists
Before we discuss this exercise, if you don’t have any dumbbells you can use a small medicine ball, basketball, or any weighted item in your house; like a water bottle half filled.
Just be creative and find something around the house. Even a big water bottle will do, as long as it’s a bit weighted.
The reason why this is critical is because you’ll be mixing strength training into this waist workout.
Plus, it will increase the intensity of the move, which will lead to faster results.
How to do it
- Sit on the floor with your knees slightly bent and both feet elevated off the ground (if you can’t manage that then keep your feet flat on the ground).
- Now lean back about 45° while holding a dumbbell in front of your chest with both hands.
- You’re going to slowly rotate the dumbbell around as far as you can to the right while keeping your core contracted.
- Hold position for 1 second then rotate around to the left, completing one rep.
- The required amount of sets are listed on the chart.
2. Side knee crunch
This oblique workout will help to sculpt your waist muscles and build them.
This exercise requires no weights and is quite easy to do but don’t be fooled by its simplicity. After completing this workout your obliques will feel it.
Which is a good thing. 😀
How to do it
- Lie down on your right side using your right elbow to support your upper body with your left hand behind your head.
- You’re going to slowly crunch by bringing up both knees, as if you want to touch your chin.
- Hold position for one second and then move back into the original position and repeat.
3. High Knee Run (Super Cardio)
For any weight loss workout plan to work it might involve cardio, which is very important.
Without cardio you will find it harder to lose weight.
In this case, you want to trim the excess fat from your waistline, therefore, doing a super cardio workout like this will increase your calorie burn.
How to do it
- For this move you will stand straight with your feet hip-width apart and look straight ahead with arms by your side.
- Now you’re going to jump from 1 foot to the other while lifting your knees as high as you can, but try to keep it at hip height.
- Your arms should be following the motion and you should be touching the ground with the balls of your feet.
- The required amount of sets are listed on the chart.
The 30 Day Love Handle Workout Calendar
A sample love handle diet plan
Over the next 30 days while doing this challenge, your diet will have to be on point to help enhance your results.
You can follow this simple meal plan or use it to inspire some food ideas.
You can do 1/2 cup of oats cooked with cinnamon and water + 2 eggs scrambled with spinach, onions, peppers and coconut oil + 1 cup of green tea.
Make a smoothie by blending avocado, blueberries, whey protein and almond milk.
You can eat spinach salad with some tomatoes, slices of avocado, olive oil, peppers, vinegar and skinless chicken breast + 1/2 baked or boiled sweet potato + 1 cup of green tea.
Blend 2 apples with whey protein for your post workout shake.
Make salmon with lemon sprinkled with garlic and asparagus. Chop up some leafy green vegetables to make your salad, sprinkle with olive oil and vinegar + 1 cup of green tea.
If you’re hungry eat a low-fat Greek yogurt sprinkled with nuts like almonds, peanuts and pistachios.
Tips for better results
Go for healthy complex carbs
By eating healthy carbs like sweet potato, oats and brown rice, it will help to keep your metabolism stimulated and boost your energy for workout sessions.
When your body feels as if it’s deprived of energy it will go into starvation mode and burning fat will become its last priority.
So you want to make sure that your body’s energy requirement is met.
Other great examples of healthy complex carbs are kidney beans, lentils, black beans, soy beans, avocado and nuts.
Avoid artificial sweeteners
If you’re really serious about getting a smaller sculpted waistline then you have to avoid drinks with artificial sweeteners.
Some of the biggest culprits include soda, packaged fruit juices and syrup.
Even though artificial sweeteners have 0 calories they will make your body gain a lot of weight.
Not only will it increase your cravings for more sweet stuff but it will just slow down your progress.
So if you want this 30 day love handle challenge to work, start reading the labels at the supermarket.
Get serious about healthy fats
You need to eat healthy fats like avocados, safflower, seeds, olive oil, coconut oil, fatty fish and nuts.
These are proven fat burning foods that will help to decrease abdominal fat and build leaner and sexier muscle.
Spice up your food
Healthy spices have been proven to help increase your metabolic rate which lead leads to faster weight loss.
Some great examples of spices include cayenne pepper, cinnamon, black pepper, ginseng, turmeric and ginger.
Don’t forget to drink water regularly
If you don’t do this you’ll have a hard time losing love handles.
When the body is dehydrated it will do everything to hold on to the water and therefore trick your brain into thinking it’s hungry rather than thirsty.
So make sure to drink at least 6-8 glasses of water a day to help your body hydrate properly.
Time your meals
For your pre-and post workout meals concentrate on eating complex carbohydrates so that your body will use them for energy rather than storing them as fat.
A good plan is to keep your meals small and consistent right throughout the day. For example, you can eat every 3 hours, which will add up to a total of 5 to 6 meals a day to help keep hunger at bay.
When you’re extremely hungry it’s a lot easier to reach for sugary unhealthy foods.
So if you keep your stomach filled with healthy foods throughout the day It will significantly reduce your food cravings.
Go easy on the alcohol
You would be surprised find a drastic difference in your waistline if you cut out excess alcohol.
Just think about it, one glass of wine or beer contains an average of over 100 calories.
Some persons like to drink 2 to 3 glasses a today and that will add up to unnecessary calories that your body doesn’t need.
This will eventually turn into excess stored fat. It’s not that you have to cut out wine from your diet completely, just be moderate and don’t overdo it.
Be moderate with caffeine
Having 1-2 cups of caffeine is completely fine, but drinking the entire pot will cause problems.
If you’re going to drink coffee daily then drink it black or flavored with almond milk or a bit of agave.
Watch out for protein bars
Most protein bars on the market are packed with sugar and is marketed as being healthy.
But we understand that some persons don’t really have a choice, so if you’re dead set on eating them for convenience sake, then go for protein bars which have fewer grams of sugar.
Another thing is that if you can’t pronounce ingredients on the label, avoid it.
More and more veggies
Try to make sure that every meal you eat has a vegetable in it.
So in the morning try to sneak pieces of broccoli or spinach in your morning omelette or your lunch and dinner. You can keep pre-cooked vegetable sticks in your fridge at work for convenience.
This is very critical to make sure that you eat enough vegetables as much as possible.
Be moderate with dairy
Instead of using full fat milk in your coffee use almond milk or low-fat skim milk. If you’re a cheese lover then focus on eating low fat cotton cheese or vegetarian cheese.
The beauty about the Internet is that you can be provided with a lot of helpful content, but the hard part for many people is putting what they have read into action.
So now that you know what you need to do, take the necessary steps and give this 30 day challenge your best shot and you will be seeing amazing results.
Remember, if it was easy everyone would do it. So be consistent and keep your eye on the prize!