How to get rid of (and TORCH) those love handles. (GONE FOREVER!)

Love handles pinch

When it comes to losing body fat, there are no shortcuts or magic pill recipes. The solution is to maintain a calorie deficit with your nutrition, do resistance training with weights or your bodyweight, and do cardio to burn the extra fat that is on your body.

If you can do this frequently throughout your week, your body will lose its body fat and you will also lose the love handles.

If you are a man, you will find it to be one of the most challenging areas on the body to lose body fat. This is because fat tends to store more around the gut and stomach area for men.

So it will require more patience to get rid of the fat from those areas.

How fast can you get rid of love handles?

Fat loss
Fat loss

It depends on the amount of body fat that you currently have and your current nutrition.

You can aim to lose 500g-1000g of fat per week with a calorie deficit of 500-1000 calories a day. This will allow you to lose the general body fat that is over the muscles.

To get that extra level of leanness, you need to also do cardiovascular activity that will get your heart rate above 150 bpm for a period of 30 minutes or more.

To focus more on the love handles area, you will need to do resistance training for the muscle group in that area. This means you will need to focus on your:

  • Upper abs
  • Lower abs
  • Obliques
  • Hip Flexors

This means you will need to do resistance movements that activate mainly the obliques so that they fatigue and experience progressive overload.

A few things will happen.

  1. The muscles in that area will grow and will start to show.
  2. The fat will be used by the muscles as a fuel source in that area.

Add intense cardio to your regime if you want quicker results.


This means doing cardio where your average heart rate remains above 150bpm for 30-90 minutes. If you can do this, your body will use your body’s fat as fuel and you will start to appear leaner in your physique and the love handles will go.

Aim initially for an average heart rate of 150bpm for 30 minutes. Then extend your session to 40 minutes, then 50 minutes, and then 60 minutes.

Aim to increase the average bpm in intervals of 5. If you can successfully maintain an average bpm of 90% of your maximum heart rate, you will lose your love handles quickly.

Remember to keep on top of your nutrition!

Nutrition Insight
Nutrition Insight

You cannot outwork a bad diet. So make sure that you maintain a calorie deficit so that your love handles disappear.