Getting rid of your muffin tops can be a challenge, especially if you’ve been struggling with your weight for several years. Instead of focusing on what we can’t change (ie the past), let’s dive straight into the 8 tips that can help you torch those love handles.
Tip 1: Do Cardio That Demolishes Calories
If you’re going to drop your muffin tops quickly, you need to introduce super efficient cardio vascular exercise into your training schedule. The good news is that you actually have quite a few good options to choose from. Here are some of the best forms of cardio for burning calories, losing weight and eliminating muffin tops.
Running (820+ Calories Per Hour) – You just can’t argue with how effective running is at burning calories. This ability is pre-built into the human body, and you all you need is a pair of running shoes to get started. If you aren’t sure where to begin, checkout the ultimate couch to 5k training plan.
Rowing (697+ Calories Per Hour) – Rowing is one of the best forms of cardio that you can do… period. It gives you a challenging full body workout, and it obliterates calories in the process.
Cycling (656 Calories Per Hour) – Cycling might just be the most fun form of cardio that has ever been created. You can explore just about any terrain, cover massive distances and do it all with a smile on your face.
Swimming (820+ Calories Per Hour) – Naming the benefits of swimming would require an article on its own. Long story short, swimming improves circulation, strengthens your body, increases your lung capacity and it can help you lose weight by burning a ton of calories.
Jump Rope (820+ Calories Per Hour) – There’s a jump rope revolution happening, and you could be a part of it. Jump rope is increasing in popularity because it is amazingly good for burning calories. All you need is a pair of trainers, a decent Jump Rope and you’re all set.
5 Types of Cardio That Destroy CaloriesThis table lists how many calories a 180 lbs person can burn when doing these forms of cardio.
Running (6mp/h or faster) - 820+ Calories Per Hour
Jump Rope (Moderate) - 820+ Calories Per Hour
Rowing (High Intensity) - 697+ Calories Per Hour
Cycling (Moderate) - 656+ Calories Per Hour
Swimming (Fast Freestyle/Crawl) - 820+ Calories Per Hour
Tip 2: Keep A Food Journal
Tip 3 - Create a calorific deficit
Tip 4 - Take Progress Pictures
Let’s take a look at a few more photos.
If you’re human you probably just received a massive jolt of motivation.
You have just been exposed to concrete confirmation that it is possible to get rid of your muffin tops, once and for good.
But here’s the thing. When you start a weight loss journey, it’s easy to lose motivation when you can’t see any tangible evidence of how far you’ve come. Progress photos are the solution to this very problem.
And hey, maybe we will be able to tell your success story on 5KRUNNING.COM one day.
Tip 5 - Turn Your Body Into A Calorie Burning Machine with Weight Training
A lot of people don’t realize just how helpful resistance training can be when you set yourself the goal of losing weight. There are essentially two major benefits that you can enjoy when you add regular resistance training to your schedule.
Primary Benefit 2: The More Muscle You Have, The More Calories Your Burn… 24/7
This is actually the main reason it can be easier for men to lose weight than women. Simply put, the more muscle you have, the more calories you burn, at all times during the day. So even if you are sitting on the couch, or even sleeping, your basal metabolic rate will get faster if you increase your muscle density (how much muscle you have).
Side note – A lot of women have hangups about resistance training, because they think it will make them bigger. This is extremely unlikely if you are doing cardio regularly and you improve your eating habits. In fact, it only really happens when people start drinking tons of protein shakes, adding heavy calories to a diet that is already overloaded.
Whatever you do, don’t listen to the recommendations of those fucking protein shake companies. The only thing they care about is selling you more protein. They have zero interest in your long term health.
Remember, the goal here is to lose your muffin tops. No one is asking you to start competing at Mr Olympia, and you really don’t have to worry about getting bigger if you start doing weight training. You might look like more of an athlete. That’s a risk that most people should be willing to take.
Tip 6 - Push Through The Dip
Tip 7 - Use Weekly Weigh-Ins To Keep You Accountable
The reality is that you will have to drop some weight if you want to achieve this goal, and the scale is an accurate judge of whether or not you are moving in the right direction.
If the pounds aren’t dropping off, you need to assess where you are going wrong. Are your cardio sessions long enough? Have you been avoiding the weight training? Have you been having too many cheat meals? Like the progress pictures, a weekly weigh-in will keep you extremely accountable.
Tip 8 - Use this simple Muffin Top Melting Weight Loss Plan
We’ve reached the last muffin top melting tip. The simple training plan below is a very good guideline if you are truly serious about getting rid of your love handles as soon as humanly possible.
Admittedly it’s a bit intense, but we aren’t hear to play games. Getting rid of love handles is serious business
Muffin Top Melting Training ScheduleA Simple Weekly Schedule For Dropping Weight and Eliminating Muffin Tops
Monday - Intense Cardio
Tuesday - Resistance Training
Wednesday - Intense Cardio
Thursday - Resistance Training
Friday - Intense Cardio
Weekends - Whatever you damn well please
How long does it take to get rid of muffin tops?
This depends on your starting point. If you are more than 50 pounds overweight, this will need to be a long term strategy. If you are only 10-20 pounds overweight, you can achieve this goal in significantly less time. The bullet points below give a pretty good guideline, but obviously your exercise routine and eating plan will play a major role in how fast you can get rid of your muffin tops.
- 10 Pounds Overweight: 2-3 Months
- 20 Pounds Overweight: 3-6 Months
- 30 Pounds Overweight: 6-9 Months
- 40+ Pounds Overweight: 9-12 Months (or more)
I think the main thing at this point is to just get started on at least one of the 8 tips mentioned above. You don’t necessarily need to do everything all at ounce. If your feeling motivated about exercise, check out the ultimate couch to 5k training plan.
Or if you’re ready, to start improving your eating habits, head on over to myfitnesspal.
Whatever tip you choose to implement, just make sure you do it today. In 3 months time, you will feel so much better about yourself, and life in general 😊