How to lose love handles and lower back fat

How to lose love handles and lower back fat

Are you frustrated with that stubborn, annoying back and side fat?

Or “love handles” as they are commonly referred to as, that no matter what you seem to do, just won’t go away?

Don’t worry… you’re not alone.

In fact, this area is probably the most common problematic spot for fat storage and are typically the most stubborn to do away with.

Although it is not physically possible to spot-reduce fat (sorry to break this to you), you can lower the amount of fat throughout your entire body and build up lean muscle tissue which will help those areas by taking certain measures and performing specific movements.

Today, I’ll share with you 6 Ways to Lose Love Handles…


The following information is being presented operating under the assumption that you are following some kind of regimented healthy meal plan the majority of the time.

If you are not eating well consistently, the tips below will be nowhere as effective…

With that said….


This will speed up your metabolic rate both during and after your workout period, resulting in far more calories burned. The more calories you burn, the more significant your fat loss results! Doing this may require putting your ego aside and doing less weight than you normally would in order to keep up with the shorter rest periods.


* Bench Press (chest)
* Shoulder Press (shoulders)
* Bent over rows (back)
* Squats (legs)

Larger muscles burn more calories and fat than smaller ones. Always make sure to perform at least 4 sets of each of the above mentioned in order to achieve the greatest muscle building and fat burning benefits!


Performing this movement 3-4 days a week at the end of your workout will help tighten those lower back/upper glute muscles in no time. Having firmer muscles in these places will make the area visually more defined.
3 sets, 12-16 reps, with a firm squeeze of the glutes and lower back at the top with a 1-second pause.


Some of what you believe to be fat in your lower back/upper a$ area is actually nothing more than excess fluid retention.

I learned this the first time I did a men’s physique fitness competition, as I was shredded to the bone everywhere, but still had some apparent “softness” and what I thought to be fat on my lower back. It wasn’t until I cut water the day before the show did it disappear completely. Oftentimes our bodies will retain water in these areas because we are not drinking enough. The more water we drink, the less our bodies retain. Notable areas prone to water retention due to not drinking enough are the face, love handles and lower belly. Strive for at least 1 gallon daily.

5. H.I.I.T.

By far the most superior form of cardio for fat loss known to man!. High-intensity interval training gives you the opportunity to burn a lot of calories in a short amount of time! Not only is it significantly better for weight loss than steady-state cardio, but it’s also great for building lean muscle! You can learn all about the benefits of HIIT and check out some sample HIIT workouts here!


The nutrition we consume post-workout is equally as important to our bodies ability to lose weight, build muscle, and recover properly then the actual workout itself! Always make sure to fuel your body properly post-workout, especially with clean protein. I drink 40 grams of high-quality whey protein from either Kaged Muscle Supplements or 1stPhorm (I switch it up) immediately after training and then eat my next high protein meal which will also have a moderate carbohydrate portion 45 min- 1 hour later.

When it comes to your fitness journey, keep in mind, it’s not about being better than someone else…

It’s not even about being perfect and doing all of the things we discussed today.

This journey is about one simple thing – Progress.

Because through fitness, you have the opportunity to be better than you used to be!

Are you ready to say goodbye to those love handles for good?

Do you want to look better, feel better and start crushing every area of your life?!

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