Love handles, muffin top or the more academic ally acceptable: supra-iliac sub cutaneous, adipose tissue , whatever you want to call it, if you have them, love handles are an absolute nightmare –spilling over the tops of your jeans, wobbling as you walk and cursing you with that masculine, barrel shaped upper body.

Low cut jeans are just not your friend! Do you look in the mirror, grabbing each meaty love handle and trying to rip them off, calling yourself ugly and filling yourself with self hate and frustration? I used to do this too with the parts of my body I hated.

It doesn’t have to be this way! I have been there, my clients have been there – we’ve managed to make some massive improvements on our love handles of horror so now, it’s sharing time!


OK – first thing – no matter how hard you train it is impossible to work off a bad diet. SO the first part of the Love Handles workout starts in the kitchen.

Do these 3 things:

1. Drop the soft drinks, the sugar from your tea / coffee and anywhere else you’ve been  adding it

Love handles are an insulin sensitivity problem; that means your body doesn’t deal with sugar very well. If the thought of giving up coca cola, fanta or sugar in your tea fills you with horror – then go back to that mirror, pull on those hefty love handles again and know that they are there because of the sugar, sugar is the cause of your love handle unhappiness!

Put all the blame and that self hate onto the sugar not yourself! Sugar is doing that to you, sugar is the cause of your love handle frustrations and misery! Those amazing jeans you bought 5, 10, 15 years don´t fit you know because of that sugar!

If that wasn´t enough motivation for you, try this – sugar triggers chronic inflammation in your body. You know all those niggly aches and pains, the unexplainable tiredness that has crept up on you for no reason- refined sugar from soft drinks, sugar added to your tea, sweetened food, all will have played a part in triggering this reaction (Obviously if you have quite serious pain or have any concerns, get it checked out by your GP- always be safe).

To reinforce the avoidance of sugar, and whenever you feel you are ready to give in – keep visualizing and associating love handle misery with sugar in your tea or coffee and soft drinks!

2. Take a good probiotic every day. 

Yes, everyday! Don´t just them, put them in the cupboard and forget to take them. They won´t magically work by osmosis- I´ve had my clients with this one quite often. Get them out where you can see them every  morning! Cheap probiotics are near useless against those stubborn love handles so don´t waste your money you now save from not buying soft drinks towards getting a decent probiotic!

Research has shown there is a direct connection between improving gut health with a good probiotic and eliminating those loathsome love handles. As an added bonus, probiotics also lower chronic inflammation(the niggly aches and pains trigger), and very importantly they can balance  your hormone directly affects the size and distribution of fat into the belly and love handle area.

love handles workout2

3. Cut out bread, pastries, pasta, any other gluten containing product

Some of my clients found this quite difficult. I myself used to be a terrible bread addict. Here´s what will happen when you eliminate bready/glutenous products: for the first 7 days you´ll be fine, around day 10 then the cravings will start to kick in. If you can get to day 20,without giving in to bread you´re home dry, plus you´ll probably have friends skiing if you´re losing weight= RESULTS! So just stick it out.

The reason you cut bread/gluten is because it can triggers food intolerance. A food intolerance in not the same as a food allergy and estimated 50 per cent of of people with a food intolerance crave the very food their bodies can´t handle.

You can have an intolerance to certain food that you eat everyday and not know about it. The reactions are not as extreme as food allergy and estimated 50 per cent of people with a food intolerance crave the very food their bodies can´t handle.

You can have an intolerance to a certain food that you eat everyday and not know about it. The reactions are not as extreme as food allergy. Intolerance affect the body by increasing the permeability of the capillaries (fine blood vessels), which means that extra water flows into the cells worsening water retention, bloating and adding volume and more wobble factor to those love handles.

Ok, so there you have it- 3 things that will make an ENORMOUS improvement to your love handles before you even have to move a muscle. And now for the workout. I have designed this 30 day Love Handles. And now for the workout I have designed this 30 day Love Handles of Horror challenge so you can do at home or at the gym (before your cardio- want to know why?. Message me on my FB page)


It´s starts easy but then it gets very hard towards the end. Hang in there. Take rest when you need but you´re your way through all the days. Based on training the whole body this workout maximizes the EPOC: Excessive Post-exercise Oxygen Consumption effect. This is the natural increase in your metabolism that happens after a resistance based workout and torches body fat up to 72 hours. It is a lot more effective than running on a treadmill (which will only burn fat as long as you can run. Can you run for 72 hrs?) and just doing target area exercises.

Think about it, there are from 565 to 850 muscles in the human body (depending on which expert you consult). If your aim is for fractional results, then only train a fraction of your muscles.

The workout is also designed to improve your insulin sensitivity, relieve stress thereby reducing Cortisol, tone you up all over as well as improve your cardio vascular strength. There is a gradual increase in the number of repetitions. This is to encourage imporvement and to allow a gradual adaptation to the exercises. There are also built in rest days – recover properly to drop body fat! (curios about this too- get in touch)

Good Luck Everyone!

Any questions –  Just drop me a message

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans