I just want to get leaner (lose my love handles),
Exercise For Weight Loss
Exercise's contribution to weight loss isn't as much as it's been lead to believe. More on this in a minute.
Diet's The Key
As someone once said, weight/fat loss around 80% Diet and 20% Exercise.
Decreasing you calorie intake approximately 20% from your current daily intake is one of the most effective approaches.
Determining Daily Caloric Intake
1) Perform a Three Day Recall
a) Record eveything you eat.
b) One of those days need to be a weekend, when eating habits change
2) Add you Three Day Calorie Intake up.
3) Divide by three to obtain your Daily Calorie Intake Average.
4) Decreasing your Daily Calorie Intake 20%.
Example
2,000 Daily Calorie Intake X 20% = 400 Calories
2.000 DDaily Calorie Intake - 400 Calories = 1,600 Calories Per Day as your new Intake.
Metabolic Exercise Training
Exercises that increase you heart rate during a training session, increase your Metabolic Rate
High Intensity Interval Cardio and High Intensity Resistance Training Exercise increase Metabolic Rate; such as Circuit Training.
Short periods between set need to be maintaned. This elevates heart rate and ensure it remains elavated during the training session.
This type of training elevate Metabolic Rate, burning more body fat an calories, for hour after a workout.
Two Arn Push Up Example
1) Perform a Set of 10 Repetition Explosively
2) Rest 30 seconds.
3) Then repeat the process for a few sets.
Perform other exercise in the same manner.