Do you like me suffer from having back fat and those dreaded love handles? Hey there’s nothing to love about having love handles if you ask me.

I’m going to keep it real. Having love handles and excess back fat makes me feel like I’m not getting much done with my weight-loss efforts.

I know better, but hey my mind still wants to play tricks on me.

There’s some good news. I know it because I’m actually working the news (aka the process).

There is a way to not only lose this stubborn weight, but also there’s a way to lose this disrespectful back fat/love handles.

                         Here’s How

#1 Get a grip on your diet

“Nutrition is 80 percent of your fitness”

We should all know by now that we need to eat more dark green leafy vegetables, and lean meats. Lean meats (fish, chicken, and lean steak and pork) and vegetables (especially dark leafy greens like spinach and kale) are the foods we’re sticking with for this process. Remember, we’re getting our energy from both lean meats and green veggies. We’re going to need them for this process.

#2 Volume + Intensity = Fat Melting

Most trainers would agree that if you want to overhaul your body and dramatically change your physique, you’re going to need to train a minimum of 3 to 4 days a week. If you’re in Becoming Supernaturally Fit Challenge you’re already doing that and more.

Do 4-5 sets of 12-15 reps with heavy enough weight so you’re struggling at reps 10-15. Volume causes hypertrophy in your muscles and gives your back/ body enough time to adapt and recover.

We want to do compound movement exercises along with supersets to create the environment for fat burning and muscle building. Remember muscle burns fat faster. Combining muscle building exercises with other exercises back to back (supersets or Hiit routines) turns the body into a fat burning machine.

Here is an example of workout that will burn back fat, love handles, and build muscle at the same time.

Bent over dumbbell row
Superset
Lat pull-down

3 sets of 15

Dumbbell snatches
Superset
Pushups

3 sets of 15
Note: Snatches are 15 reps per arm

Seated wide grip cable row
Superset
Seated close grip cable row
3 sets of 12

Finish this routine with a high intensity cardio routine. Example, complete 6 1 minute sprints on treadmill. Rest for 2 minutes in between sets.