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Mike O’Hearn Shares Kai Greene-Inspired Back Training for Better Mind Muscle Connection
Mike O’Hearn understands training on a deep level and has possessed a shredded physique for most of his life. In a recent YouTube video, O’Hearn demonstrated two back exercises he learned from Kai Greene for improved mind-muscle connection.
For over 30 years, O’Hearn has been a juggernaut in the training room. He has built a reputation as one of the most dedicated and accomplished fitness personalities of all time. He won the Mr. Universe title as well, but O’Hearn’s talents extend far beyond bodybuilding. He has also been featured in numerous magazines, acted in movies, and even released his own fitness clothing line.
What is perhaps most impressive about O’Hearn is his longevity. At 54 years old, he is still in peak physical condition. He continues to train hard and has shown no signs of slowing down. Mike regularly collaborates with fitness influencers for workouts like Joseph Baena, the son of seven-time Mr. Olympia Arnold Schwarzenegger.
With longevity a top priority for many, O’Hearn doesn’t mind sharing some of his trade secrets. The last time he teamed up with Baena, he led the aspiring actor through a back workout intended to strengthen joints and ligaments. During the training session, Mike said if Joseph followed his guidance, he’d be able to lift like his father well into his 70s.
Mike O’Hearn Shares 2-Exercise Training Routine for Enhancing Back Mind Muscle Connection
O’Hearn performed sets of GHD back extensions and dumbbell pullovers as part of his workout demonstration.
GHD Back Extension
Dumbbell Pullover
While training the back can be a daunting task, O’Hearn underlined its importance for overall longevity. He added that he trains back even when he’s stiff or sore.
“Like Robbie or Arnold or anybody… when you see them doing an exercise, you can see it working. It’s a beautiful thing to see. So hopefully you guys can see exactly where I’m rotating at and where I’m trying to develop. Again, I think I would have incorporated this in so much younger but I just thought it was always such a – that young mentality. The lesser exercise compared to the deadlifts and everything. Yeah, there really is no lesser exercise, they all do something. They all play a part. Here’s rotation and flexing contraction. Three great reasons to do it.”
“I want you guys to know at home if it’s stiff when you wake up, that’s so irrelevant to the day and the workout if your schedule is set up. Our back is sore and stiff. Doesn’t mean we’re not going to train back. We’re just warming up. As soon as your warm-ups are done and you start getting into it, everything loosens up.”
“I would not not force blood into that area. That seems to be what a lot of people think. What’s going on there if I’m not putting any blood into that which I think is a very weak mental state because blood heals. Just keep that in mind when you’re feeling like something is a little stiff when you wake up, we’re all stiff when we wake up.”
According to O’Hearn, he learned these exercise techniques from bodybuilding veteran Kai Greene. During the mid-2000s, Greene was a perennial Mr. Olympia contender who gave seven-time winner Phil Heath all he could handle on stage. Even though Greene never touched a Sandow trophy, he’s well respected for his mass, class, and posing routines.
“I got this one from Kai Greene. He was talking about, sometimes – I don’t want to mislead this – he said for me… to connect to the muscle and I agree with this, this is how I do squats and everything. To connect to the muscle, you can choose an exercise to start with, that’s a hard exercise, by connecting to that muscle using that exercise not fatiguing yourself, it sets you up for a good back workout for guys that maybe can’t connect.
And the back is maybe one of the hardest muscles to connect to. And pull overs is one of the hardest exercises of anything to connect that to the back or to the chest depending on what you’re training,” said Mike O’Hearn.
O’Hearn said he can achieve better mind-muscle connection with a thorough warm-up.
“What I’m trying to do is what Kai Greene talked about is to connect solely with the back and have that great connection between my mind and that muscle today, prior to getting to the workout. I’m not even considering this part of the workout right now. I think that’s and again, it’s a great statement for all you kids. When somebody says well pull overs are a chest exercise, well pull overs are a back exercise, pull overs can be a triceps exercise if you do it incorrectly.”
“My point is just to be focusing on that connection between the back which it’s doing. You’re getting a nice sweat going right now waking up the body especially coming off a leg day like I did. That’s the biggest thing.”
Range of motion is important for O’Hearn but keeping the mind-muscle connection in his back was the main reason he performed this particular workout.
“On this one today for me, I’m just trying to keep it connected to the back. And then the range of motion is – if I feel any hiccups, I’m going to try to work through the hiccups, but I’m feeling nothing like that. What I mean is when I feel like something is holding me back, that’s a red light to me, like an engine light. Wait a minute why is there something going on? But I don’t feel anything like that. So I’m just going a good range of motion and stretching the back.”
Regardless of age, fitness level, or injury, O’Hearn doesn’t miss a chance to impart wisdom to other athletes. Fans last saw him join hands with strongman star Hafthor Bjornsson for a Tom Platz-inspired training session. Mike guided an injured Thor through most of the leg day workout.
After countless hours of training in the gym, O’Hearn has a unique grasp on exercising whether it be for muscle, leanness, longevity, or strength. As for training the back, O’Hearn highly favors GHD back extensions and dumbbell pullovers.
You can watch the full video from the Mike O’Hearn YouTube channel:
RELATED: Mike O’Hearn Joins Hands With Strongman Brian Shaw For A Chest Workout
Published: 24 June, 2023 | 2:43 PM EDT
Liver King Looks Crazy Shredded after Claiming to be Natty for 171 Days
Internet sensation Liver King, real name Brian Johnson, had a meteoric rise to stardom for living an ‘ancestral lifestyle’ over the last two years. Although he denied ever taking gear, he got exposed for using steroids months ago. In a recent story made on Instagram, Johnson looked crazy shredded in a physique update claiming to be natural for 171 days.
Liver King carved out his own space in the social media fitness community with his freakishly muscular physique, intense workouts, and consuming copious amounts of raw meat and organs, including kidney, liver, bone marrow, and bull testicles. He promotes a natural way of living based on the nine ancestral tenets. Given his jacked stature, Johnson drew a lot of speculation about whether he used steroids.
Johnson pushed back on the PED allegations and denied taking gear in numerous media appearances. Last year, Derek of More Plates More Dates exposed Johnson’s lie by presenting screenshots of a leaked email showing his alleged steroid cycle and bloodwork. Johnson came clean about misrepresenting his natural status and confessed to misleading his audience in an apology message last December.
Following the reveal, many of Johnson’s supporters voiced their disapproval and shock at finding out the truth. UFC color commentator Joe Rogan, on the other hand, was not the least bit surprised as he’d been certain Johnson was using a gimmick to gain fame.
Liver King’s ex-coach ‘Vigorous Steve’ fired shots at his former client after the exposé. He opened up on his experiences working with Johnson and admitted he should’ve come forward with the evidence against the influencer sooner. Derek was also suspicious of Johnson’s apology and hinted that the story may not be over yet.
The 45-year-old committed to changing his ways and claimed to have gone natural towards the end of last year. Since he had been taking large doses of steroids, he slowly tapered down. In Dec. 2022, a man from New York filed a $25 million lawsuit against Liver King and his supplement companies for deceiving customers into buying his products by falsely presenting his enhanced physique as a result of his lifestyle.
Liver King claimed he quit steroids for a week and revealed he dropped down to 188 pounds after fasting for 42 hours earlier this year. He looked significantly downsized but still boasted an impressive muscular frame. Then, Johnson showed off his shredded physique after being ‘natty af’ for 58 days three months ago.
Liver King looks crazy shredded after claiming to be natty for 171 days
In a recent Instagram story, Liver King looked crazy ripped after claiming to have been natural for 171 days.
Liver King 171 Days Natty / Instagram
Liver King followed in the footsteps of Dwayne ‘The Rock’ Johnson by binging on a massive cheat day two months ago. He went through huge amounts of junk food like pizza, sandwiches, and fried desserts to match the level of The Rock’s epic cheat meals.
RELATED: Larry Wheels Alleges Liver King Set Up Steroids Confession: ‘That Email Was Leaked On Purpose’
While it’s unclear if Johnson is still using PEDs, many fans are skeptical given his shredded, vascular, and peeled body. Despite his polarizing nature, he remains one of the most talked about influencers in the industry.
Published: 24 June, 2023 | 12:58 PM EDT
Jay Cutler Breaks Down 2023 Mr. Olympia Top Contenders: ‘Can Andrew Jacked Shock the World?’
Legendary bodybuilder Jay Cutler led a highly decorated career that saw him become a four-time Mr. Olympia. Since moving on from professional competition, he’s turned into a revered figure known for his sharp eye for talent. In a recent episode of Cutler Cast, Cutler shared his breakdown of the top contenders for the upcoming 2023 Mr. Olympia competition.
Jay Cutler first made headlines for his monstrous muscle mass, size, and conditioning in the IFBB Pro League Men’s Open division in the 2000s. He dominated the competition at the 2002 Arnold Classic and racked up two more AC titles in the following years. He developed an intense rivalry with eight-time Mr. Olympia Ronnie Coleman, who kept him at bay from the top prize. After four runner-up finishes, Cutler finally dethroned his longtime foe and secured his maiden Sandow trophy. He hung up his posing trunks with four Mr. Olympia wins under his belt.
The Men’s Open division hosts some of the freakiest mass monsters in the world and serves as the marquee category at any bodybuilding event. The division’s landscape continues to evolve with a rise in talent joining the division from around the world.
Former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay got knocked off the top at the 2022 Mr. Olympia last season. Hadi Choopan reigned supreme as the new champion whereas former 212 Olympia king Derek Lunsford stunned the world with a silver in his Open debut. Nick Walker moved up the ranks and rounded out the top three. Meanwhile, Hunter Labrada missed the mark and fell out of the top six, meaning he would need to earn an invite to the competition this year.
Andrew Jacked / Instagram
Rising sensation Andrew Jacked is another contender who presented a major threat to the more experienced veterans. Samson Dauda emerged as a budding contender after placing sixth at the previous Olympia event. He further asserted his place in the mix by coming out on top of the 2023 Arnold Classic three months ago.
Slovakian bodybuilder Michal Krizo entered the group with a lot of hype behind him last year. He presented insane arm development along with freakish overall muscularity. He’s coming off a commanding performance in his last outing at the 2023 Empro Classic Pro that saw him score gold last week.
Jay Cutler breaks down top contenders of 2023 Mr. Olympia
In a recent YouTube video, Jay Cutler shared his analysis of the top contenders for the 2023 Mr. Olympia.
Cutler started by praising Krizo’s latest win and identified areas he would like to see improved.
“He was looking so paper thin, especially in the upper body, the arms are some of the best in the business and it looked like he made improvements, which I think he did improve from his prior showings. But I don’t know if he came down in size a little bit to gather the condition,” said Cutler. “I still feel like he’s still going to have trouble pushing the top spots at the Olympia.
“He still needs to get more density in the side of the leg, the hamstring, glutes, and the back’s improved but he still… arms are so big. When you have arms that big it kinda takes from the lats unless you’re like a Nick Walker.”
Cutler believes Dauda and Lunsford are the frontrunners for the contest. He also highlighted the danger Choopan and former champ Brandon Curry may present.
“I didn’t want to start counting places because I hated when people did that to me but there’s a lot of good guys. That six to ten is going to be… We just saw Derek and Samson too. They trained together a couple days ago and Derek looks tremendous which he always has and Samson looks tremendous which he has for the past few years. Obviously, the Arnold winner. Question is if Derek would’ve done the Arnold, we could keep talking about that.”
“Contention wise, Hadi’s been kind of shouting out ‘don’t forget about me.’ We’re also forgetting Brandon Curry.”
Derek Lunsford / Instagram
Cutler supports Big Ramy competing at the event
Jay Cutler extended his support for Big Ramy to return and compete at the 2023 Mr. Olympia. He believes Ramy doesn’t have enough time to sit out a year and could perform well if he came in his best form.
“Ramy sounds like he’s going to come back and compete, which I’m all for. He needs to possibly take a step away and I think it’s got a little misconstrued. I hate the fact that Steve Weinberger has kinda been put on the spot because he said basically go back to what you’re doing. I don’t think he ever said like he needs to take the whole year off. I don’t even know how it was said but there’s a lot of controversy right now.
“The point is he just needs to regroup and do what he does best and come in the best of his ability. There’s no real timeline on that. He’s 38, he can’t take a few years off, his health is really great. I hear his training is really great. He’s had some atrophy compared to years prior on the arms, triceps, I think he’s admitted to having some downsizing there. But he looked great at the Arnold. He could’ve probably placed a little better but I don’t want to discredit the people that did.”
‘Can Andrew Jacked win & shock the world?’ asks Cutler
The 49-year-old praised Andrew Jacked for his immense potential in the sport. He expressed his excitement about watching Andrew go up against Hunter Labrada and others at the nearing 2023 Texas Pro. For Cutler, the biggest question is if Jacked could do enough later this year to win the coveted Sandow trophy.
“I hear great things about Andrew too. The big showdown is going to be Texas. There’s going to be other guys too. I know there’s a lot of international shows but that’s going to be like what, who’s not going to qualify there. Those two guys [Andrew and Hunter] need to be in the lineup because they’re people we’re talking about and the question is, can Andrew come and win the Olympia and shock the world?”
Jay Cutler is currently on a mission to take his physique to the next level as part of the ‘Fit for 50’ body transformation challenge for his 50th birthday. He revealed he’s gained 15 pounds in preparation for the challenge earlier this week.
This year’s competition in the Men’s Open division is shaping up to be one of the most exciting and competitive. Fans will be waiting in anticipation to see which competitors qualify and who ultimately takes the crown of Mr. Olympia.
RELATED: Jay Cutler Offers Tips for Sculpting Abs: ‘Remember You’re Trying to Condition Them, Not Build Muscle’
You can watch the full video below.
Published: 24 June, 2023 | 10:24 AM EDT
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Two Best Love Handle Workouts For Building a Shredded Midriff
Love handles poking through your shirt can be the first sign of trouble. Most people are in denial at first when they start accumulating body fat. They blame their ‘ill-fitting’ shirts for their love handles or consistently tug on their shirts throughout the day to conceal them. Since you’re reading this article, I assume you are guilty of doing at least one of these at some point.
Ignoring these signs can worsen your spare tire situation, and it will require more work in the future to fix. Love handles can be notoriously difficult to lose. These are among the last fat stores to disappear during a fat loss program.
Before we get into the nitty gritty of love handle workouts, let’s get to the basics. Do you know how love handles got their name? I thought so.
Love handles is a colloquial expression that refers to excess fat deposits around the waistline, specifically on the sides of the abdomen and lower back. They got their name as an individual’s partner or loved ones often embrace them around the hips. Furthermore, it is often the body part your partner holds onto during a love-making session. The term ‘love handles’ will never be the same for you from this moment. You’re welcome!
In this article, we go over everything you need to know about love handles, including their causes, the associated risks, the holy grail of losing love handles, the best workouts and exercises, and the best lifestyle tips to see quick results.
What are Love Handles?
Love handles are protruding fat stores that sit above your hip bones and cover your external obliques. They are among the most stubborn areas to lose fat from. “Muffin tops” are a sign of poor physical fitness. Plus, they can hamper your physique aesthetics. The V-taper, characterized by broad shoulders and a narrow waist, is widely regarded as the epitome of aesthetic perfection. Love handles, on the other hand, hamper your shoulder-to-waist ratio.
Genetics, hormonal changes, poor diet, sedentary lifestyle, and overall body composition can influence love handle development. Besides their impact on your overall fitness and aesthetics, love handles can also lead to health conditions, such as cardiovascular disease and diabetes.
Contrary to what most people think, performing a few exercises in the transverse (axial) plane isn’t enough to shed the spare tire. Additionally, you cannot spot-reduce your love handles. You must follow a balanced diet and exercise regimen to achieve overall fat loss.
The love handles can be a tricky area to target with exercises. Performing the exercises with a picture-perfect form is crucial to achieving the desired results. You must also make mindful lifestyle choices to lose the love handles and keep them off.
Causes of Love Handles
Love handles develop as a consequence of weight gain. You gain weight when you are in a calorie surplus for a prolonged period, which includes consuming more calories daily than you expend. Your body converts the food into glycogen to use as fuel. However, your body stores excess glycogen as fat. Love handles tend to be the primary area where surplus fat accumulates in the body.
Besides a calorie surplus, here are the other factors that can cause weight gain — and love handles:
Genetical predisposition
Sedentary lifestyle
Hormonal changes
Age
Gender
Stress
Lack of sleep
Medication
Certain health conditions
Risks of Love Handles
While some may perceive muffin tops as endearing and dismiss them, it is important to acknowledge that love handles can have significant health implications. Here are some potential risks associated with love handles: [1]
Obesity
Increased risk of chronic diseases
Higher chances of contracting cardiovascular diseases
Insulin resistance and diabetes
Metabolic syndrome
Body image and psychological well-being
Kidney disease
The Secret To Losing Love Handles
If eating more calories daily than you can burn leads to excess fat accumulation and love handle development, guess how you can lose the spare tire? Right, by burning more calories in a day than you consume. It is known as a calorie deficit.
Many people believe they can trim their belly fat by doing abdominal exercises and do not need to change their diet. Unsurprisingly, most of these folks never achieve their weight loss goals and end up shopping for new pants and loose-fitting shirts to hide their body fat.
Weight loss ultimately comes down to calories in versus calories out. You can enter a calorie deficit by cutting your calorie intake or burning more calories through exercise. Using a combination of the two will get you the fastest results.
Two Best Workouts To Lose Love Handles
There are two popular ways of training your core. You could do it after a strength training workout to tone your midsection and develop a six-pack. The other method involves performing a high-intensity full-body workout to burn calories and increase fat loss. The HIIT workout is more prevalent among people that want to focus on losing weight, whereas the first type of core workout is favored by lifters that want to build muscle mass and strength.
Core-Strengthening Workout To Lose Love Handles
This type of workout consists of three to four exercises and is done after a resistance training session. Focus on your breathing pattern and contracting your target muscle group with each rep to get the best bang for your buck.
Here is how to perform each exercise in this workout:
Russian Twist
Sit on the floor with an upright torso, your knees bent, and heels on the ground. Lean back until your torso is at a 45-degree angle with the floor. Lift your feet off the floor and extend your arms so they are parallel to the floor and over your knees. Turn to your right side while breathing out. Contract your abs and obliques at the isometric contraction point. Return to the starting point and repeat on the other side. Alternate between sides for recommended reps. Advanced exercisers can hold onto a weight plate to make this exercise more challenging.
Woodchopper
Stand upright with a hip-width stance while holding a dumbbell with both hands in front of your hips. Interlace your fingers around the dumbbell’s handle for a firm grip. Lift the dumbbell across your body and over your right shoulder. Twist your left foot slightly during the upward motion and fix your eyes on the dumbbell. Bring down the dumbbell diagonally across your body so it is at the side of your left knee. Pause and contract your core during the downward motion. Repeat for recommended reps before switching sides.
Bicycle Crunch
Lie on your back on the floor. Hold your hands next to your ears and lift your legs so your thighs are perpendicular to the floor. Bring your left knee toward your chest while reaching across with your right elbow. Pause and contract your core. Return to the starting position and repeat on the other side.
Side Plank
Lie on your side on the floor. Place your elbow under your shoulder and stack your hips and legs. Plant your forearm on the floor so it is perpendicular to your body. Lift your hips off the floor; your body should be in a straight line from head to toe. Place your top hand on your hip. Hold this position for a minute. Without stopping for rest, repeat on the other side.
HIIT Workout To Burn Calories, Boost Fat Loss, and Get Rid of Love Handles
Given below is a full-body high-intensity interval training (HIIT) workout that will spike your heart and metabolic rate. This 17-minute HIIT workout will help you shed excess fat and build a shredded core. Perform two rounds of these exercises and limit rest duration between exercises to 30 seconds. You are allowed a two-minute breathing time after completing the first circuit. Also, do not stop for rest while changing sides in the side plank pulse.
Given below are step-by-step guides to performing these exercises:
High Knees
Stand upright with a shoulder-wide stance and place your hands on your hips. Brace your core, bend one leg, and lift your knee until your thigh is roughly level with the floor. Return the leg to the ground and repeat on the other side. Establish a steady rhythm.
Mountain Climber
Assume the push-up position; your hands should be under your shoulders and legs extended behind you. Your body should be in a straight line from head to toe. Lift one foot off the floor, bend at the knee, and bring it toward your chest. Return it to the start position and repeat on the other side. Alternate between sides in a rhythm.
Plank Jack
Get into the high plank position. Place your hands on the floor under your shoulders. Extend your legs behind you and place your feet together. Maintaining the high plank, jump and place your feet wider than shoulder-width apart. Jump and return to the starting position. Repeat in a rhythm.
Side Plank Pulses
Get into the side plank position so your body is in a straight line from head to toe. Lower your hips to the floor and return to the starting position. Repeat for the recommended reps before switching sides.
Sledgehammer Overhead Strikes
Grab a sledgehammer in front of your body with your left hand at the bottom of the handle and your right hand just above it. Swing the hammer around your right side and behind and over your head. Smash the tire in the center with full force. Switch hands and return the hammer to the overhead position while swinging the hammer around your left side. Repeat for recommended reps.
Cross-Body Mountain Climber
Get into the high plank position. Maintaining your body in a straight line from head to toe, lift one foot off the floor, bend your knee, and bring it toward the opposite shoulder. Contract your core at the top. Return to the start position and repeat on the other side. Perform this exercise using a steady rhythm.
Sit-Up Twist
Lie on your back on the floor, bend your knees, and plant your feet on the ground. Hold your hands next to your ears. Contract your abs and lift your torso off the floor. Turn to your side and bring your left elbow to your right knee during the upward motion. Return to the start position and repeat on the other side.
Most Effective Love Handle Exercises
Sticking to the same exercises can get really boring, really fast. If you dread doing the same movements in every workout, we have got you covered. Below is an exhaustive list of additional exercises that will help tone your love handles. Add these movements to your exercise arsenal to keep your workouts exciting.
Standing Dumbbell Side Bend
Stand upright with a hip-width stance while holding a dumbbell in each hand at your sides. Keeping your elbows locked, brace your core, and slowly lower the right dumbbell as low toward the floor as possible. It should at least be at your knee level at the bottom. Return to the start position. Complete the recommended reps on one side before switching to the other side. Read more about standing dumbbell side bend here.
Oblique V-Ups
Lie on your right side on the floor. Stack your legs while maintaining a slight bend in your knees. Place your right arm on the floor so it is perpendicular to your torso. Hold your left hand behind your head. Lower your head and left arm to the floor behind you; this will be your starting position. In a single motion, lift your legs off the floor and raise your knees toward the ceiling while bringing your left elbow to your knees.
Cable Side Crunch
Set a cable pulley at the highest setting and attach a D-handle bar. Grab the handle with a neutral (palm facing inward) grip and take a big step away from the pulley. Place your other hand on your hip. Holding the handle to your ear, perform a side crunch. Contract your core at the bottom of the movement. Repeat for reps before switching sides.
Read more about cable side crunch.
Side Jackknives
Lie on your left side on the floor; your hips and legs should be stacked. Place your left upper arm on the floor in front of your body so it is perpendicular to your torso. Keep your right hand on your right hip. Lift your right foot toward the ceiling while performing a side crunch. Pause and contract your obliques at the top. Rinse and repeat.
Read more about side jackknives.
Side Plank Twist
Get into the side plank position. Place your top hand behind your head. Your top elbow should be in line with your shoulders at the starting position. Bring your top elbow to the floor under your shoulders while keeping your legs stacked. Contract your core during the lowering movement and hold for a two-count at the bottom. Repeat for recommended reps before switching sides.
Standing Torso Twist
Stand upright with a hip-width stance. Extend your arms in front of your body so they are parallel to the floor. Interlace your fingers and turn to your right side as far as possible without bending your elbows. Twist your left leg during the turn for optimal range of motion and contract your abs and obliques. Return to the starting position and repeat on the other side. Experienced exercisers can hold onto a dumbbell or kettlebell to make this exercise more challenging.
Flutter Kicks
Lie supine on the floor with your legs extended. Place your hands under your hips for leverage. Brace your core and lift your feet a few inches off the floor. Raise your head off the floor. Without bending your knee, lift your right leg toward the ceiling while keeping your left leg in place. Return the right leg to the starting position while lifting the left leg toward the roof. Maintain a steady tempo for recommended reps. More on flutter kicks here.
Side Plank Knee Tucks
Get into the side plank position. Place your top hand next to your ear. Simultaneously, elevate your upper leg towards your chest while bringing your elbow to your knee, all in one fluid motion. Breathe out and contract your abs throughout the range of motion. Return to the start position and repeat for recommended reps before switching sides.
Standing Side Leg Lifts
Stand with your left side facing a sturdy elevated surface like a cable pulley machine. Hold on to the pulley machine with your hand. Hold your right leg slightly in front of your body. Bring the right leg toward the pulley while keeping your knee locked. Raise the leg out to your side as high as possible. Return to the starting position and repeat for recommended reps. You could also perform an oblique crunch during the concentric motion for better muscle contraction.
Side-to-Side Medicine Ball Slams
Place a medicine ball on the floor. Stand upright with a shoulder-width stance so the medicine ball is at your left foot’s side. Bend over and lift the ball off the floor. In a sweeping motion, lift the ball over your head. Raise onto the balls of your feet and slam the ball on your right side as hard as possible. Bend over and lift the ball. Alternate between sides for reps. Learn more about side-to-side medicine ball slams here.
Lateral Band Walk
Wear a loop resistance band around the bottom of your thighs. Take a wide stance so that band is engaged. Bend your knees slightly and hinge at your hips. Hold your hands in front of your chest. Take a wide step to your right side. Walk 10 steps to your right side and return to the starting position. Start with the opposite leg on the subsequent set.
Side Plank with Leg Lift
Get into the side plank position. Raise your top leg as high toward the ceiling as possible. Exhale and contract your core during the upward motion. Hold the position for a two-count. Slowly lower the leg to the starting. Repeat for recommended reps before switching sides. Experienced exercisers can wear ankle weights while performing this exercise for optimal oblique engagement. Also, perform a side crunch to target your love handles.
Side Plank Reach-Throughs
Assume the side plank position. Raise the top arm toward the ceiling so it is perpendicular to the floor; this will be your starting position. Lower your arm toward the floor and thread it between your body and the floor. Breathe out and contract your abs during this lowering motion. Repeat for reps and switch sides.
Clamshell
Lie on the floor on your side. Bend your knees while keeping your hips and legs tacked. Place your bottom arm under your head for support. Place the hand of your top arm on the floor for support. Keeping your ankles stacked, lift your top leg toward the ceiling as high as possible. Hold the contraction for two seconds. Tie a resistance band around your knees for better glute engagement.
Seated Side Bend with Dumbbell
Sit upright on an elevated surface, such as a flat bench, while holding a dumbbell in each hand. Place your feet on the floor wider than shoulder-width apart for better stability. While breathing out, lower the right dumbbell to the floor. Explode back to the starting position. Repeat for recommended reps before switching sides.
More Love Handle Exercises
Here are a few more love handle exercises that will help burn off the spare tire and give you the coveted sex lines:
Cable Woodchoppers
Stability Ball Side Bend
Side Lunge with Twist
Plank with Knee Tucks
Side Plank with Arm Reach
Crunch and Twist on Stability Ball
Side Plank Clamshells
Side Plank with Dumbbell Row
Kettlebell Windmill
Standing Side Bend with Resistance Bands
Heavy Farmer Walk
Single-Arm Dumbbell Row
Box Jump
Floor Wipers
Hanging Windshield Wiper
Tips For Losing Love Handles
Here are a few tips to speed up your fat loss and build a shredded six-pack:
Follow a Balanced and Healthy Diet
Folks serious about losing the spare tire must avoid following a cookie-cutter diet plan. You must follow a personalized diet plan that helps you lose 1-2 pounds weekly. According to the CDC, you must maintain a daily 500-1,000 calorie deficit to achieve this goal. [2]
Use this total daily calorie expenditure (TDEE) calculator to determine your goal daily calorie intake. Then, break it down into a suitable macronutrient split to lose fat and build muscle mass simultaneously.
Exercise
Although training is not mandatory on a weight loss program, it can help speed up your progress. Perform two daily cardio training sessions for optimal results — one HIIT and another low-intensity steady state (LISS).
Seeking professional help can help beginners save time and effort. A personal trainer can give you a customized training program and will teach you the correct exercise form. On the other hand, a registered nutritionist will ensure you are hitting your daily macro and micronutrient goals.
Make Healthy Lifestyle Choices
Losing weight and love handles and keeping them off might require a complete lifestyle change. Folks with desk jobs must add more physical activity to their days. You must choose the stairs over the elevator and bike to work when possible.
Start with a goal of walking 5,000 steps daily and slowly make your way up until you are logging 10,000 daily steps. Staying physically active will help burn calories throughout the day and keep your metabolic rate high.
Stay Hydrated
Drinking water at regular intervals can keep you satiated. Furthermore, it can help curb cravings. Drink at least a gallon of water daily to ensure optimal body functioning and overall well-being. Switch calorie-laden sugary drinks and sodas with plain water to speed up your weight loss.
Adequate hydration can also boost your metabolism. Your body is more effective at metabolizing stored fat and converting it into energy when you are hydrated. It can help improve your fat-burning process. Staying hydrated also enhances digestion and nutrient absorption, supporting your overall weight loss efforts.
Rest
Many people tend to overexert themselves while trying to lose weight and love handles, which can be counterproductive. Remember, you lose weight while you are asleep, and you must give your body enough to recover. Sleep at least seven to eight hours each night for optimal results.
Also, learn to listen to your body. If you are very sore after a workout, it is best to skip a training session and allow your body time to recuperate. Pushing too hard in the gym can lead to overtraining, which can negatively impact your central nervous system.
Avoid Stress
Your cortisol levels rise when you are under stress, which can increase your appetite, slow down your metabolism, and increase fat storage. Chronic stress can lead to greater inflammation, emotional eating, and impaired sleep.
Elevated cortisol levels can make it more challenging to lose weight, even when you are following a balanced diet and training program. Meditation, yoga, and journaling can help deal with chronic stress. However, you must consult a healthcare professional if these three methods don’t work for you.
Set a Goal and Track Your Progress
Starting your transformation journey with a specific, measurable, attainable, relevant, and time-bound goal can increase your chances of success. Having a deadline will also motivate you to stick to your fitness regimen.
You must have long-term and weekly goals. Track your progress every week to ensure you are on the right path. Stick to your regimen if the progress is favorable. Conversely, make necessary adjustments if the needle is not budging in the right direction.
Stay Consistent and Dedicated
Love handles can be a stubborn muscle group. Depending on your current and goal physique, it might take you weeks, if not months, to achieve your objective. Nonetheless, you must stick to your fitness regimen with military discipline and ensure you never miss a training session or meal.
You must also consistently challenge yourself by increasing your training intensity and volume to avoid hitting a plateau. Establishing healthy habits will reduce the friction in your training regimen and help you stick to the fit lifestyle for the long term.
FAQs
Can I lose love handles without exercise?Yes. The love handles vanish when there is a reduction in your overall body fat, which requires you to be in a calorie deficit. You can lose your love handles by limiting your calorie intake. That said, adding exercise to your fitness regime can help speed up your results.
Is it possible to have a flat stomach and love handles simultaneously?Some skinny individuals can also develop love handles, known as skinny fat. Skinny fat can result from several factors, including genetics, sedentary lifestyles, medication, or certain health conditions.
How much time will it take for me to lose my love handles?It will depend on your starting physique and ultimate objective. You cannot spot-reduce your love handles and must work toward overall body fat loss. A 500-1,000 daily calorie deficit can help you lose 1-2 pounds weekly.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Love handles can be stubborn, requiring dedication, determination, and consistency to burn them off. Avoid falling into the spot-reduction trap and focus on reducing your overall body fat to see quick, favorable results.
This article has two highly effective workout routines specifically designed for strength trainers and those engaged in full-body HIIT exercises to effectively target and eliminate love handles. So, what are you waiting for? Lace-up your shoes and get moving. Best of luck!
References
Patel P, Abate N. Body fat distribution and insulin resistance. Nutrients. 2013 Jun 5;5(6):2019-27. doi: 10.3390/nu5062019. PMID: 23739143; PMCID: PMC3725490.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Eddie Hall Shows Off Abs at 385 Lbs in Latest Physique Update: ‘The Cut Starts in 8 Weeks’
Strongman legend Eddie Hall is determined to make a statement in his 2024 bid as a bodybuilder. In a recent Instagram post, Hall shared a cement-cracking 385-pound physique update with visible abs and revealed he will start to cut weight in eight weeks.
Eddie Hall is a man of many talents. He held the heaviest deadlift world record before his rival Hafthor Bjornsson took the honor from him in 2020. Looking to settle their differences, Hall and Bjornsson agreed to a boxing match in 2022. It was a strange but exciting affair that saw Bjornsson get his hand raised via unanimous decision.
Hall, who is known for his eccentric personality and competitive nature, decided to try out bodybuilding. Following the performances of four-time Classic Physique Olympia Chris Bumstead and former two-time Mr. Olympia Mamdouh “Big Ramy” Elssbiay at 2022 Mr. Olympia, Hall was inspired to compete.
In preparation for his big debut, Hall has taken part in various training sessions and posing seminars. In May, the famed strongman joined professional posing coach Emma Heineman for a routine. And judging by some of his updates, Hall plans to bring a beastly package to the Classic Physique division soon.
Eddie Hall Tipping Scales at 385 Lbs, Says ‘Cut’ Starts in 8 Weeks: Fans React
The strongman-turned-bodybuilder Hall revealed he was weighing 385 pounds and shared that he will start cutting weight in two months.
“The Cut starts in 8wks⏰ 385lbs@theposingpro ?” Eddie Hall shared.
Fans were immediately taken aback by Eddie’s update, especially considering that he has visible abs at almost 400 pounds.
@eddiehallwsm via Instagram
Surprisingly, Eddie Hall isn’t the only famous strongman to give bodybuilding a try. Larry Wheels will also test the waters in the Classic Physique division. Despite his inexperience in the new sport, Larry’s coach mentioned that he believes Wheels can be competitive against the world’s best using only testosterone replacement therapy.
Eddie Hall has taken calculated measures before stepping on a bodybuilding stage. Earlier this year, he teamed up with seven-time 212 Olympia Flex Lewis for a rare bodybuilding versus strongman collaboration. They trained arms together and shared respective physique updates afterward.
Aside from bodybuilding ventures, Eddie Hall is known for his massively successful YouTube channel and social media presence. He reacts to painful gym fails, and teams up with other fitness influencers. One of the last times fans saw ‘The Beast’ in action, Jesse James West pranked him by pulling a ton of fake weights.
RELATED: 76-YO Sylvester Stallone Launches Eddie Hall Over Bar in ‘Expendables 4’ Trailer
While it certainly looks like an uphill climb for Eddie Hall as far as bodybuilding goes, a competitor of his stature and determination should never be counted out or underestimated. Fans will have a better idea of his targeted physique in eight weeks when he begins cutting weight.
Published: 23 June, 2023 | 4:55 PM EDT
Watch How This Man’s Body Changed After Running 5km for 30 Days Straight
Running is an effective way to get some exercise in, lose weight, and level up your fitness game. Although many people tend to use some form of cardio in training, running often gets a bad rap in bodybuilding. In a recent YouTube video, fitness influencer Tom Morley shared results after he took on the challenge of running 5 kilometers for 30 days straight.
When it comes to bodybuilding, weight training usually takes priority over everything else as it helps build muscle through resistance and hypertrophy. Cardio is another essential element of most training programs to ensure progress and gains.
From brisk walking to high-intensity interval training (HIIT), there are several ways of doing cardio based on your needs. Regular cardio training may help boost fat loss and strengthen heart health. Since it helps burn calories, there’s a fear of losing muscle among those looking to pack on the pounds. While many practice low-intensity cardio, other more challenging forms like running often get neglected due to similar concerns.
In Aug. 2022, social media sensations Buff Dudes embarked on a mission to run 10k every day for 30 days in a row. The brothers did not change their weight training regimen and simply added cardio workouts on top of their usual sessions. By the time the 30 days were over, the duo reported positive results and lost a pound each. They disproved the myth that running would cut down muscle mass and instead showed how it benefits health.
Timing your cardio sessions are another hot topic. Doing cardio in a fasted state has gained a ton of popularity for its fat-burning benefits over the last few years. Bodybuilder Hunter Labrada argued that fasted cardio is not optimal and recommends doing it post-workout to maximize the results while in prep for contests.
Legendary bodybuilder Jay Cutler gave his take on the best ways to do cardio earlier this month. He encouraged his fans to incorporate cardio sessions either first thing in the morning or after weight training. He also stressed the importance of prioritizing training above all else.
RELATED: Calories Burned Running Calculator
Man Shows results of running 5k for 30 days straight
In a recent YouTube video, Tom Morley shared his experience of running 5 kilometers every day for 30 days in a row.
He clocked in at 33 minutes on the first day. His performance continued to decline due to his body experiencing more stress and pain. Eventually, he got used to it and recorded a new PR of 28:02 in his third week. However, he was forced to quit the challenge after suffering a broken leg.
Having done the routine for 22 days, Morley reported losing nine pounds and improving by about five minutes. He did not get the chance to complete the challenge this time but will attempt again once he’s recovered fully from the broken leg.
“I know it’s going to be a hard challenge, and I know I’m gonna want to quit at times, but if I can give it my all, if I can throw everything into this, I really think I can do it,” he continued. “Unfortunately, getting a bit slower each day was the pattern for about a week. The pain just got so bad in my calves and my knees obviously because I hadn’t been doing this level of intensity interns of cardio probably ever. My legs were starting to struggle with that.”
“It’s just so annoying when you try so hard and put so much time and so much energy into something and then something like this happens and it completely kills it.”
Morley’s detailed account of running every day will educate fitness enthusiasts on what they can expect if they try it out for themselves. While he initially intended to make the run for 30 days straight, an injury sidelined him for the time being. Nevertheless, the results of just 22 days is quite impressive.
You can watch the full video below.
RELATED: Fasted Running Explained: Benefits and Precautions
Published: 23 June, 2023 | 4:52 PM EDT
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