There is something in our bodies that makes us store fat against our will. Scientists feel it’s because of the ‘thrifty gene’ theory according to which, early man used to face long periods of starvation before he could lay hands on a prey. The body adapted to such scarcity by saving energy as fat which could be used slowly over a long period. Though times have changed and now we have more than enough to gorge on, the human body is still in the mode of hoarding fat.
From double chin, potbelly to bulky thighs and saggy chest, there are several places where fat accumulation is absolute. Another place where fat can prove to be very stubborn is lower back also called “love handles”. Here we tell you how to get rid of lower back fat and acquire that perfect ’V’ shape that most male models are popular for.
Replace it with muscle
As you know whenever you do any exercise, it will reduce fat and replace it with muscles. Since the love handles are near your stomach and back, you have to build core muscles. This will not only give you a toned tummy, a stronger back but also lends a trimmed waist. Sit ups, using weights, front squats, and deadlifts are some of the exercises you can use. Exerting your core means more energy is required which will come from the fat which slowly and steadily gets replaced by muscles.
Lie down on your stomach and extend your arms above your head while keep your legs straight. Lift your right arm and left leg as high as you can. The position depicts a flying superman. Hold it as long as you can and repeat it with another side. Start with 10 reps and keep increasing as you go along.
Stability ball exercises can be another good option. Place your hips on the ball just under the highest point and stick your feet against a wall. Place your hands on the sides of your head and bend forward over the ball just like while doing stomach crunches. Lift yourself up by contracting your lower back muscles. Hold as long as you can and repeat.
Also, you have to concentrate on losing fat from all over, not just from lower back to achieve greater success because our bodies are not accustomed to shedding fat from just one particular area. A cardiovascular workout like jogging, cycling and even brisk walking can do wonders.
Anybody who has been to a gym knows that you also need to give equal thought to rest to let the muscles build up. Have eight hours of sleep so that your body recuperates from the workout and builds muscles more easily.
Follow a healthy diet
No amount of fat loss is possible by relying only on exercise. You have to keep a check on what you eat because if you continue to gorge on unhealthy food, the new fat will start replacing the one you burn in the gym and you are back to square one. Increase the amount of protein, minerals and vitamins in your diet by including egg whites, fruits and vegetables. Another good way to lose weight is portion control. Divide your three big meals in six smaller meals because this will help your body break up the food easily and hence the speed of metabolism increases which is what you should be aiming for if you want to lose weight.
Drink lots of water because it aids in fast disposal of stored fat. Prefer lean meats, fish and whole grains and cut back on salt, sugar, cheese and butter.
So grab those barbells or get a gym membership card now and start working out to get rid of that ugly lower back fat.