How To Get Women

Introduction
Getting women to fall head over heels for you is an option that you have. Many men are self conscious, inexperienced or simply aren’t sure what the first step is in attracting women. Women don’t make this easy as they are very difficult to understand, rarely able to be predicted and they require time and energy.

In this book, we will reveal several key strategies to improving your chances with a woman. No matter what background you are coming from or what your goals in attracting women are, this book will reveal the methods to making it happen.

Take the time to thoroughly read through it and learn what benefits you can have in your life with these simple to follow tips and strategies. For most men, it’s simply a matter of changing the way that you think about women and the way that you approach them.

You can find success in dating women with the strategies we’ll present here. Get started at changing your own life and do it today.



Chapter 1: Men Don’t Get Women: The Real Problem Lies Here

No matter what your goal is in meeting women, if you don’t understand them, or try to, you are unlikely to actually meet them. While you will never truly get inside the head of every woman that you meet, you should understand some real fundamentals about the way that they think and the way that you need to interact with those thoughts.

When talking to women, it is evident that there are many different ways that they do think.

• A woman is likely to think about the future as soon as she meets a man. “Is this someone I can spend my life with?
• A woman looks at a man and determines if he fits her idea of the perfect man. This usually comes into play with the way that you look, act, talk with and interact with her.
• Most women want to be treated as a person that deserves full attention from you. A man that makes sure to give her this attention will be more attractive.
• Most women don’t think about money that a man has per se. Instead, they consider if a man can support himself, and that he’s not going to rely on her to do that.
• Most women first think of a man in terms of if he meets her needs. He has to impress her, rather than her impress him.

To attract women, you simply must understand how to present yourself in such a manner that will play against her needs, her desires and the type of man that she wants to be with. Throughout the next chapters, we will define what you need to do to make these feelings come from deep inside you to attract the women you are interested in.

The female mind is confusing and difficult to predict. Yet, with a few simple tips and suggestions, you will be well on your way to defining who you want to date and get to know rather than who will date you.

What You Have To Learn
There are several key areas that men must be experts at in order to attract women. These areas are what will define success with women or not.

Rate yourself on a scale of 1 to 10 on how well you perform at these things:

• Are you confident in your approach and dating?
• Are you able to flirt? If so, do you get results when you flirt?
• Are you humorous? Do you make women smile and laugh?
• Can you hold a conversation with a woman? Are you comfortable in doing so?
• Are you comfortable with your masculinity and being a positive, attractive male?

There are some things that you will not learn here because they simply do not work with great success. For example, there are no hidden tricks to dating women. The use of pick up lines simply doesn’t work for most men (even when it does, its something that must be done on a per person basis.) Finally, manipulative or sleazy strategies are not used here either. When you learn to treat women for their value, you will get them far more attracted in you than any of these strategies could ever provide.

You will find many different scenarios for meeting women offered throughout the web. Yet, the goal of this book is to provide you with ample ammunition to actually attract women based on positive methods that work that also address the real problem you face.

You could be sent out into the world to meet women with a pre scripted set of lines. You may meet someone.

Or, you could learn how to identify the real problem you are facing, such as those aspects that we teach here, and never have to worry about remembering lines. You can be yourself and attract women.

Getting to the root of the problem can define success. If you think back to the last experience that you had with a woman, what do you remember as the problem? Perhaps you were unable to say something to her to show your interest. Perhaps you were too shy to even approach her. You could have been lacking in confidence to ask her for her phone number.

The challenge that you face is a lack of confidence, a lack of skill and the experience that brings it all together. In the real world, you must know how to approach a woman and then how to react to the individual situation. When you do these things, it is likely that you’ll improve your chances as well as improve your self esteem.

Meeting and attracting women is a process, one that takes time and patience. Get started by learning the methods that work and then implement them into your everyday life. You will learn how to interact with women for real success.


Chapter 2: A Lack Of Confidence Got You Down?

For 80 percent of men, the largest problem they face in meeting women is not the way that they look, the money that they have or the lack of a cheesy pick up line. It is a lack of confidence. Confidence gives you the ability to make that first move. It also exudes from you which mean that a woman is attracted to it.

Confidence alone is one of the most desirable methods for attracting women. A confident man is likely to meet many more women. Are you confident, then?

A confident man is realized in the way that he interacts with people, in the way that he presents himself as well as in his ability to portray himself as a masculine but genuine man.

How can you be a confident man? There are several key things that you should attempt to learn and fold into the process.

• Determine what your fear is.
• Fear is a powerful emotion that’s limiting you.
• Overcome your fear by forcing yourself to do whatever it is.
• By overcoming your fear, you actually gain confidence that is irreplaceable.

To take this simply designed plan into account, you will gain confidence through conquering a fear. It does not have to be the fear of talking to a woman, either. Start out by determining a fear that is easier for you to conquer.

No matter what fear you tackle, the goal is simple. Give yourself a foundation of confidence, even a weak one at first. By conquering some fear that you have, you can build upon this small amount of confidence and later tackle a larger fear.

Once you have overcome some small fear, next, test the waters by conquering your fear of talking to women. The first time you head out to do this, give yourself some rehearsal. Plan what you will say, even rehearse the lines beforehand if it offers a bit of help to you.

Next, approach a girl, but pick one that you are more comfortable with rather than the one girl that you really want to talk to. Approach her and simple say, “Hi, I’m Adam. How are you?” This simple approach will give you a huge boost in the confidence department. Even if she doesn’t talk to you, you got the words out. Try to work up to a level where you are really talking to someone and the conversation is going well.

Once you get the conversation to a good, positive point, excuse yourself. Leave on a high note. If you aren’t attracted to her, there’s no need to worry about asking for a phone number.

Since you left on a high note, you are now more prepared than ever to talk with the girl that you’ve been too worried to talk to. You have more confidence and feel better about it simply because you have overcome this fear. You forced yourself to talk to a girl and now you feel amazingly confident and can make your next move.

You may be thinking to yourself, “I just can’t do it.” The fact is that most men go through this. They feel like they can’t take that first step. Yet, you have to make a decision here. Do you want to spend the rest of your life alone or will you get over your fear and simply walk up and start talking to her?

If you do it, if you say, “Forget this, I’m doing it” you’ll overcome your fear, gain confidence and all of the anxiety that goes with the fear will be gone, just like that.

When you push yourself to that moment when you are very close to turning around and saying forget it, you gain benefits ultimately. You gain the benefit of confidence.

Once you get through your first fear conquering step, take a step back and ask yourself a few questions. For example, do you feel that you were successful in talking to her? What could you have done differently? Perhaps you did all that you need to and now you feel good about the whole situation?

Step back, analyze and make changes as necessary. Then, approach another girl and start the process over. Don’t wait too long between talking to one girl and talking to the next, as this lowers your confidence level again. Just like after a big game that’s one, the team is better prepared to win the following game when momentum is high. Take advantage of this.

Do You Have Enough Confidence?
Remember that we revealed that men not only need confidence for themselves, but also because they need to attract women to them with confidence. A woman is attracted to a man that is confident. You have to ask yourself if you feel that you are confident enough to exude it and therefore attract women.

One way to know how confident you are is by listening to what the women you meet say about you. A confident man is someone that is alluring, but with a cunning charm. For example, a man that has a woman guessing what he will do next is one that is attracting her. Has a woman ever said to you that they “aren’t sure what you will do next?” This is a great sign that you are confident in your actions.

How else can you be confident with women? Here are a few more tips to keep in mind:

• Confidence is defined by the way that you interact with women. Do you approach them directly, without coming from behind or approaching them shyly?

• Do you speak them in strong, positive words in a clear voice? Does your voice shake when you speak? Do you feel confident when you are speaking to them?

• Do you make eye contact while you are speaking to her? Looking at your glass or looking at everything around you is not only a distraction to you, but it shows her that you aren’t interested in her. Eye contact is very attractive and often appealing to a woman.

In later sections, we will reveal ways that you can learn to say and do the right things in an effort to actually exude confidence.

Strategies For Confidence
Being confident allows you to have the courage to talk to women. Being confident attracts women to you. Therefore, you must incorporate this into your skill and your approach if you are to improve.

To help you, we have broken down several key aspects that you can do today to improve your level of confidence and therefore get the girl.

Practice Your Skill

Although it is hard to get your foot in the door and get started with asking girls out and even just talking to them, it’s the best way for you to actually improve your skill. Practice makes perfect which also means that the first few times that you talk to a girl, you are likely to fall flat on your face. That’s a learning experience and each time will get easier.

You should talk to several women, not the same one over and over again. If you wanted to learn how to ski, you would have to get out there on the slopes several times. The same methodology is effective here. Practice!


Realize You Are Worth It

Far too many men don’t realize that they are a good choice for a woman. Give yourself credit, you are worth dating! If you are someone that’s too hard on them, you’re letting yourself down in the end. Instead, what you need is to be positive and motivated.

If you aren’t sure what makes you a good mate, its time to define that. List all of your good points. Keep in mind how important it is for you to realize that women should be flocking to you. In fact, once you learn why you are so valuable to women, they will be even more attracted to you because of this increased confidence. A man that is confident in what they can offer to a woman is one that will attract them.

Look Under Her Skin

Are you a man that gets a little shaky when he sees a beautiful woman? You think to yourself that she’s too good for you. No way will a woman like that be with you. This is one of the largest mistakes a man can make. A 10 on the attractive scale is only skin deep. The fact is that you really don’t know what her flaws are.

As a man, you need to realize that even the most beautiful of women have flaws and other drawbacks that may even keep you away from them.

Therefore, don’t put so much pressure on yourself. She has flaws, too. Allow yourself to rest assured that she’s not perfect as you are not. You do deserve to talk with this woman just like any other. That’s your goal: treat them no different than the average looking woman.


Date Multiple Women

Once you get married or find that great girl that you really enjoy spending time with, that’s when you can begin to worry about dating just one girl at a time.

While that may shock some of you, the reason for this is simple. A man gains confidence when he realizes that he has more than one girl to be with.

Here’s the situation. If you meet Jane and think she’s okay, what happens when you no longer find her interesting? You may even stay with her because you would rather not be alone.

One the other hand, if you meet Jane, Annie, and Jessica, if you get to the point of being bored with Jane, you are more likely to let her go because you still have Annie and Jessica to call. What’s more, you are also gaining quite a bit of confidence knowing that there’s someone else out there that’s interested in you, too.

Keep It Going

Let’s say that you find a bit of confidence and start talking to several women. You are just approaching them and asking if they would like a drink. It’s worked for you as you have talked to several girls and gotten their phone numbers.

When something starts to work for you, whatever that is keeps it going. Make sure to keep up the good things that are you doing. Perhaps it is just the location that’s working for you. Maybe you are meeting people at a new club because of the unique atmosphere. Keep it up.

What’s working for you is worth keeping up as long as it doesn’t become tired and boring for you.

In the process, you will also gain confidence because you are seeing results. The most important consideration here is the fact that you are gaining confidence in such a way that it is allowing you to try new things, too.

Keep up what you are doing and add in something new to test the waters as you go.




Keep Working On Fears

As we revealed, working through the fears that you have can really improve the confidence level that you have. Whatever your fear is with women, overcoming them is a key part of actually improving your confidence level. You may not feel that you can talk to a woman. You may feel that you can’t ask her for her phone number. Perhaps just approaching the woman is more than you can handle.

In any of these situations, you need to overcome your fear which means forcing yourself to do it.

Whatever your fears are, confront them. Force yourself to do what that fear is so that you gain experience with it and can then overcome it. Pick up the phone. Walk over to her. Or, just say, hi.

As you force yourself to confront these situations, you will ultimately improve your skill and reduce the fear. Stewing over it will only make them that much worse, though. You will improve your self esteem and of course your confidence by forcing this to happen.


Remember To Enjoy Yourself

Dating and getting to know new people is supposed to be fun. How can you have fun when you can’t stop worrying and fretting over what’s going to happen next? The fact is that you need to let yourself have fun and stop the grief.

One problem with worrying and feeling nervous is that the more you feel like this, the more likely it is that she knows that you are feeling it. This makes you less attractive too.

How can you have fun in such a stressful environment? Make jokes and talk about things that you enjoy. Relax by going places that you find to be enjoyable and fun, rather than formal settings. Realize that you are just talking to another person, not the President. The more laid back and natural you can be, the more enjoyable the entire experience will be for you, too.

Of course, it is also beneficial to do things that she finds enjoyable as well. Catering to her experience is one of the key elements to impressing her. But, for now, you need to concentrate on the confidence you’ll gain by having fun and lightening up the mood.




Make The Date Your Date

There are several key things you need to do here. First, make sure you are the lead player in the dating game. This means making sure that you know what is going to happen, as you have planned it out to be such.

You shouldn’t have to ask the girl what she wants to do when she gets in the car. Have this planned for her so that you can gain the confidence that it brings to you. Leaders are likely to be much more confident.

Next, never do things that you consider are wrong or compromise your value system. A man that defines who he is by his values is a man that is confident and well respected especially by the lady at his side.

If that means stopping to help a stranger even though it interferes with your date, do so. If you don’t like the atmosphere of a club, then ask if you can try a different location. By doing something about it, you keep your values high, keeping your confidence high.

You will also impress her with your ability to make decisions about the situations that you find yourself in. Not only this by a guy that can take charge of the date as if he’s spent all day planning it, is one that’s confident and attractive to virtually any woman.

Be You, Improved

Take a step in front of the mirror and look at yourself. What is it that you see? Is it a confident man? Stand up straight, broaden your shoulders. Put your chin up and look yourself dead in the eye. Are you confident?

The way that you look is a key element in the confidence that you put out. It also is a key element in the way that you see yourself.

You need to provide the right confident appearance, though, to make this happen for yourself. Here are some quick tips to use:

• Dress with clean clothing that is free from holes, stains and other less than desirable markings.
• Keep yourself well groomed. If you cut your hair, keep it trimmed. If you shave, stay clean shaven. Being well groomed has no limit to your tastes and your look, but she can tell that you put some thought into it.
• Smell good. While you don’t have to wear cologne, you should smell clean. This instead shows a lady that you care about the appearance you present.
• Take time to look good for an important date, but remain true to who you are.

In turn, you should also remember, to speak clearly and slowly. Keep your eyes on her eyes. Walk confidently, too. Stand up straight. They seem simple and you may not think about them, but that’s the whole point: thinking about them shows how confident in whom you are.

When you do these things, you’ll find yourself more confident to approach a woman because you know you look good to her. What’s more, she’ll look at you, size you up as a man that cares about himself and will be attracted to you.

Sum It Up

Confidence is an essential part of the project of attracting women. Not only do you need the right confidence level to approach her and to date her, but you also need her to see that you are confident.

Any woman is able to tell how confident a man is when he walks up to her. Every women is willing to give a man a chance that shows that he’s confident in who he is. No matter who you are, you deserve to be confident in the person that you are. In that, there is no reason that you should walk up to a woman without all of the confidence that you need to impress her.

Implement these changes into your lifestyle today. Force yourself to face your fears and transform yourself into a confident man. Each of these things is easily implemented into your life, too. Confidence is a key factor not to be forgotten about.

Ultimately, it will be one of the key elements in defining how successful you are with women.


Chapter 3: The Ability To Flirt:
It Will Define Your Success
Flirting used to be a term that was used to describe giddy little school boys and girls passing notes in class. Perhaps you were one that would flirt with a girl back then, but now, it just seems too daunting of a task. There is little doubt that you have to do it, though.

A flirt is an experience that accomplishes several key things.

1. It shows the other person that you are interested in them.
2. It gives the other person a very small but powerful look at the type of person that you are.

She will either come to you or she will turn and run. The decisive factor in this aspect is just how well you accomplish flirting. Before you become overwhelmed, though, realize that flirting is a process that you can be successful at when you take in our key steps.

Flirting is a process that can be fun, too. Once you learn how to do it, chances are good that you’ll be good at it and it will work for you as a charm virtually every time.

Learning To Flirt: Steps To Success
Flirting is a process. It takes a bit of learning, which we’ll provide you here. Consider these steps for successful flirting on your part. You’ll also be able to recognize easier when others are flirting with you!

Step 1: Learn About The Girl
Because flirting is an individual situation where two very different people must find some parallel to get to know each other, the first step must be to learn all that you can about the girl that you are planning to flirt with.

This means learning different aspects of what makes her happy and what will impress here.

For example, if you are interested in talking to a girl that is very traditional and loves romance, flirting with her may mean flowers or even a sweet poem that you write just for her.

One the other hand, if she’s more of a modernized woman, she may not find this type of treatment entertaining at all. She may find flowers boring. Instead, she may like it if you buy her a drink or even invite her for coffee before work one day.

The only way for you to know what will work for the girl is to learn as much about her as you can. The facts are simple: the more you know, the easier it will be to tailor the type of flirting you do so it will work in your favor.

What facts can you gather about her? What does she enjoy doing? What do you know about her from friends? Do you know about the types of activities she enjoys? If not, you can often gauge a lot about a person through their clothing and the way that they talk and act.

Gather as much information about her as possible.

Step 2: Take It Easy
It’s easy to gather information and stay back from the scene, but remember that you do need to approach her at some point to get to know her. Once you feel like you have gathered the amount of information that you need, you can then develop a method of flirting with her.

Slow and steady is important. Start by just making sure she knows who you are and where you are. You want to make sure that she knows that you are alive. You can do this simply, just by making your presence known in the situation that you are in.

Your goal is to go from the guy she may have seen someplace before to the guy that she has seen around several times.

If you move too quickly here and simply jump at her with all the lines you’ve prepared, you’ll scare her or make her nervous. Instead, you want to come off as a natural part of her life, someone that would blend right in with the way that she’s living her life now.

The best way to get to know her at this point, then, is as simple as saying, “hi.” That’s it, just “hi.” This will let her know that you are there, but that you are just an average guy that’s being polite. Even more so, it may spark her interest in you, too.

A short and sweet conversation is the idea at first. Later, you’ll do more to meet her. Each time that you see her (which you should make a point to seeing her) do the same thing. After doing this several times, you can easily benefit from the current situation.

Now, she even expects you to say hi to her.

Now, she’s waiting for a few seconds that she’ll be able to talk to you.

And, she may even be hoping that you’ll say something more. You remain calm and collected, as if you have many other things going on in your life. Eventually, you’ll start a small conversation with her.

At this point, she’s more relaxed and so are you. You’ll even feel less worried or scared about it.

Step 3: Flirt With Her
Now, it’s time to flirt with her to let her know that you are interested in her.

As you are talking to her, you want to flirt with her in a unique way, perhaps in the way that you have determined is the way that she’ll appreciate it. Flirting with a girl is a great way for her to actually know that you like her or are just interested in learning more about her.

Every woman, and man for that matter, wants to feel important and valued and this is the ideal time to make sure that she knows that.

When flirting with a girl, make sure that she knows that you value her. Give her the feeling that you value her, without actually saying those words. You’ll have to be a bit creative here, especially at first, but soon you’ll learn exactly how easy it can be to enjoy flirting with her or any other girl you want to get to know.

Techniques To Use

Here are some flirting techniques that aren’t too cheesy but that really do work in a number of different situations. Choose those that you know will impress and ignite her curiosity about you.

• Use a bit of humor to get things started, but don’t be rude or otherwise negative in that humor. For example, don’t say, “Did you see that guy with the overalls and the full beer belly?” Instead, say something humorous but positive. Joking about your own behavior is a great way to start. “I thought for sure I was going to make a fool out of myself.” Make her smile, and make her laugh!

• Be sweet. You’ve heard the saying that sugar is a better lure? It works here too. Be sweet to her. Use compliments about the way that she looks; hold open doors, been sweet in the words that you say to her. You can over do this to the point that she will become annoyed with you. That’s not what you want! Small, simple gestures make all of the difference.

• Be her friend, but only a bit. The last thing that you want to do is to ask her for coffee only to spend the next three hours listening to her talk about her boyfriend or her ex. That’s not what you want. Nevertheless, you should be a distant friend, just not her confidant. Of course, being a friend does mean being open to her. If you let the situation progress to where she sees you as a friend instead of as a boyfriend, chances are good that you’ll never pull out of that situation.

• You won’t look like a dork! Many guys refrain from doing what feels natural, such as holding her hand or opening a car door for her for fear that they will look like a dork to her. That’s not anywhere near the case as she’ll be impressed that you thought of her. Don’t feel like you are a dork if you want to make her laugh or you feel the need to say something stupid.

Step 4: The All Important Touch
One of the most important ways to flirt with a girl is to touch her. It is never appropriate to touch her in any seductive way unless you have moved into that part of the relationship (which is no where near this point!) But, a touch doesn’t have to be about sexual urges. But, it is one of the most powerful ways that you can show your interest and spark hers for you, too.

The touch is a very complicated process right? After all, how are you supposed to get your hand to touch her skin? Instincts will kick in for you, we promise. You’ll know that it’s okay to make your move and experience will also help.

How can you touch her? There’s no need to actually have a huge box of popcorn during the movie and to hope that your hands meet. Instead, look for other ways to touch her.

Perhaps a strain of hair has fallen into her face as you have been talking to her. Gently move it to the side so that you can see her face.

Perhaps you want to show her that you would like to get to know her even though you just met her. If her had is on the bar, for example, touch it lightly with your own hand to get her attention. Don’t move it away too fast.

As you walk out of the location, you can easily open a door for her and brush her hand with your own. You can easily take a glass from her hand and touch her skin with your own.

Other ways for you to flirt with her through touch include: a pat on the shoulder or her back, a hug goodbye, instead of a kiss, an invitation to thumb wrestle with you!

These things are very simple and that’s the point. You want to motivate her to enjoy being touched by you even in this slight way. This method of flirting is one that will have her begging for more attention from you.

When you touch someone, you are being a very small bit intimate with that person. This intimacy will later grow into an attraction that will bring the two of you together. What’s more it will create a link between the two of you.

Step 5: Know The No’s
There are plenty of situations that qualify as “just don’t do it” situations. By knowing what you should not be doing, you’ll be well on your way to empowering yourself farther without taking steps backward.

Here are some don’ts to know about:

• Don’t be too macho or too arrogant. Don’t assume that you have the right to touch her if she doesn’t enjoy it.
• Don’t touch her in any way that is provocative. If you touch her chest, your backside or her leg, you aren’t talking about getting to know her. You are talking about wanting to do more with her. That’s a definite drawback for most girls.
• Don’t call her too often. Once you get her phone number, you don’t want to make yourself look desperate by calling her several times. Call her once, leave her a message. If she doesn’t call you back, call her one more time and invite her to call you for dinner next weekend.
• Don’t over do it in the friend department. As we revealed, this is not where you want to be.
• Don’t say anything that could be insulting to her. You don’t want to say anything negative about her to anyone especially when you are talking to those that know her.
• Don’t lie or make yourself look like more than you are. Even if the agree to see you, once they learn that you aren’t who you say you are, they’ll walk away. They will do this because you lied to them, not because you don’t have what they want. 99 percent of girls are interested in guys that are like them.
• Don’t talk about other girls, ever. Just don’t. And, don’t let her see you looking at another girl across the room. This is an instant way to lose her once and for all.

There seems to be many things that you shouldn’t do. The fact is that you can rule all of these out when you simply act like yourself and be respectful of the girl that you are interested in getting to know. That’s all it takes to flirt with a girl!


When Time Is Short
The perfect girl just walked into the bar you are at. You want to flirt with her to get to know her better. How in the world will you do that when you don’t have time to get to know her first?

Don’t worry; in situations like this, flirting can still be done. Here are some tips to make that happen.

• Make eye contact with her from across the room. Here, you establish that you are there and that she sees you. She also knows you are interested. Hold her eyes until she pulls away.
• For those a bit more confident, they can have the bartender ask her if she would like a drink on you. She may decline, which may mean she’s not interested. If she accepts, make sure to nod her way as if to say “you’re welcome.”
• Walk close to her. Brush against her with your arm, just lightly without doing anything that would upset her.
• Sit next to her at the bar. Start a conversation with the bartender that may interest her too. Perhaps talk about what’s playing on the radio or what’s going on with the news report on the television.
• Smile at her. A woman loves a man that smiles at her. He’s happy, he’s got that twinkle in his eye, and he’s interested in her. Those are enough factors to keep her interested in you.

Although you may not realize it, most women will enjoy this type of interaction even if they have never seen you at all. No matter what situation you are in, these simple things can do wonders to help a girl to know that you are there and that you would like to get to know her.

For some men, it is easier to meet girls in this manner, where they can simply decline a drink and there’s no sham in the process. Yet, it is still important to flirt with her and to develop an opportunity in which you can get to know her a bit better.

In situations where you do have time to meet her, such as situations where you will see her over and over again, many men take for granted that their time to develop a relationship with a woman is unlimited. That’s not the case.

You should only flirt in the long term model we’ve revealed over a span of a couple of weeks or meetings. Anything more than that and she’ll think that you simply want to be a nice guy to her.

Learning to flirt is a must for any guy. When you can flirt, you can draw her in to knowing you.



Chapter 4: Getting From Flirting To Asking Her Out
You’ve made a major step in the process of improving your relationship with her. Flirting is a powerful tool that you can easily use to your advantage.

Now that you’ve mastered it (don’t forget that you’ll need practice here to make it effective for you) its time to concentrate on asking her out and really getting her to want to know you.

The key to getting from a friendly flirt into a conversation that will lead to her wanting to get to know you is by knowing how to develop and start that conversation. Most men feel that they aren’t good at talking. But, you may have the ability tot start a conversation without realizing how easy it can be.

Don’t be too worried yet about how to make this happen. Many men freeze up with the thought of having to talk about something. Don’t worry, we aren’t asking life and death (or political) questions; just methods to get the conversation moving.
Tips To Get The Conversation Rolling
If you don’t feel that you can start a conversation, you need to go back a couple of chapters and realize the importance of dealing with fears. You can do this, you will do it and you will be confident when you do it.

These tips will help you to overcome the fears that you have and help you to inspire yourself to keep the conversations happening.

Start With Hi

As someone that hasn’t had a lot of experience with dating or approaching women, you want to start with just saying hi to the lady you are interested in. No matter if you have had time to get to know her or not, you need to be straight forward about this in a situation in which you don’t have time to get to know her.

When you are new to meeting women, the first and most effective approach is to simply walk up to her and say, “Hi. I’m Dave. How are you doing?” As corny as it sounds, it is one of the most effective lines you can use to get a conversation going.

Yet, this method really is only effective when it is done for the beginner. And, it will limit you. Instead, use this very simple hello method until you have gained enough confidence to do something more. In some cases, you may be put on the spot to keep the conversation going. For that reason, consider some other methods that may help you.

Go For The Non Hello Methods

When you are more confident, you can do a bit more than this. Perhaps there are two girls sitting at a table and you would like to introduce yourself. What could you say that would start a conversation? Here are some ideas.

• Excuse me? I’m Dave. I thought that I knew you from someplace. By any chance do you work…?”
• You two look like you are having a good time. Would you mind if I sat down with you?
• I just noticed how beautiful your smile is. I was hoping that you would share with me what’s making you so happy.

While these are “lines” they shouldn’t just be used. You should look at them as examples, as ways to help you to think about the right words to use to attract the girl that you are interested in. Perhaps one of these methods would work for you.

The goal here is not to memorize lines for every situation, but to learn how to develop those lines.

Be Unique

Every girl that has been to a bar knows that most guys are going to have some cheesy line and that they are likely to be just the same old guy. In fact, some girls will talk to several guys in one night, which means that only those that stand out will get her attention.

What can you do to show off how unique you are? Let’s assume that you have walked up to a girl and introduced yourself. The conversation goes flat…what else is there to say? Why not talk about something strange and unique?

For example, perhaps you can ask her what her dream job would be. Ask her where she would visit if she could go anywhere.

Once you have asked a question like this, you can then keep it going in a variety of different directions. Make sure to insert your opinion too. What’s more you can add humor into these conversations (the more unique they are the better) and really have her enjoying herself.

She will enjoy these topics because they are different from everyone else. And, she will enjoy them because you are keeping the conversation going, just as a leader should be doing. Try to stay on positive safe subjects so that you don’t insult her in some way.

Don’t Go The Boring Route

Men can easily make the mistake of falling for the “where do you work” line. That is, they are running out of things to say and they reach for something that’s even more dull and boring. You can talk about anything with a girl that’s new to you, as long as it is positive and not raunchy.

Whenever you can, try to stay away from these types of questions. They can simply lead to a dead road and show that you are just like everyone else.

Instead of delving into a world of real life situations, talk about light and open topics. Asking her about where she would like to spend her vacation is an open and light subject. Asking her how many vacation days she has, will limit the conversation to boring and dull work or school, which won’t interest her.

What’s more is the fact that you want to leave her on a high note so that she still wants to experience more from you. This means that she’s interested in learning more about you by wanting to give you her phone number.




Leave On A High Note With Her Number
Again, we won’t give you lines here, because its important for you to learn to come up with you own methods for closing a conversation with a new lady.

After you have talked to her, and you can sense that you are running out of things to say, excuse yourself. You can simply tell her that you have to go attend to something. The hard part is getting her number.

As the conversation is winding down, simple tell her that you would love to keep talking to her. Did she enjoy talking with you? If so, then ask her if you could give her a call later and you could talk a bit more.

You can not be weak here. For example, don’t say, “Call me sometime.” Instead, say, “Can I give you a call tomorrow evening?” Don’t say, “Maybe we can hang out some time.” Instead say, “I have tickets to a comedy club next week. Would you like to go?”

Even with just barely knowing her, you can sense that she’s interested in you here. What’s more, she’s likely to be willing to commit to you because of how confident you are with her.

You don’t have to ask her out at this point, though. What you do have to do, is get her number.

Simply ask her if you can call her. If she says yes, she’ll give you her number. If she says no, say something about calling you if she changes her mind. NO matter what she says, be polite and upbeat while saying your goodbyes. Thank her for talking to you and compliment her in some way while you do it.

Don’t Forget To Call

You got the phone number. You gave her your phone number. Are you sitting by the phone waiting for her to call you? That’s a big mistake. No woman wants to have to call a guy to see him again. She wants him to come to her and that’s exactly what you should do.

If you did as instructed, she’s already expecting you to call her at the time that you left with her. Perhaps you said you would call her tomorrow. When tomorrow comes, call her. Don’t avoid it because you want to seem arrogant. If you said you would, do it.

If you didn’t give a time that you would call, wait a day and give her a call. A simple conversation can lead into something much more over the phone this second time around. You can now talk about many other things including those boring topics that are necessary to get to know her.

What if she’s not available? If the first item you call she’s not available, then leave a message. “I really enjoyed talking to you last night. It made my day, actually. I just wanted to say hello. I’ll try to give you a call again tomorrow or you can call me, if you like.”

One more call is all she gets, though. You don’t want to seem desperate at all when talking with a woman. If she does call you, by all means talk to her. Don’t let it slide for the next time as chances are slim to none that she’ll call you back.

Never wait until she calls you. It won’t happen. Always call her. A woman wants to be pursued. She doesn’t want to pursue you! Make it happen for yourself rather than waiting.

Summing Up

Starting a conversation is a simple process when you approach it in the right manner. Don’t assume that you can just wait for someone to come to you. Flirt with her and then talk to her. Get over your fear and build confidence. In turn, attract more women than you ever have. Its that simple.


Chapter 5: Get A Woman Online
Today, many men are using the web to attract women. This can be a great opportunity for you to meet new people and to really break in your talents that you have learned thus. You can gain the confidence that you need online, but you should realize that this is just a place to meet others, not to actually date online.

If you do want to date online, that’s fine, but realize it will only be a two dimensional relationship. The best way to use your online resources is to use them to help you to meet others. From here, you can use the same techniques for talking to them in person as you would otherwise.

Where And How
There are two important considerations here. First, where will you meet someone on the web? Second, you need to know what to do to actually find someone to talk to. The web makes it very easy for you to make this happen. Here are some tips.

• Choose a dating website that is paid for, simply because these people are serious about dating and you are less likely to get nothing but spam in your email.

• Choose a dating website that fits any specifications that you have in those you date. Religious affiliations, sexual preferences, locations and other elements can be used to define a specific site. This narrows down the field for you.

You can always use free trials to learn more about the service so that you don’t waste your money. Yet, you should realize that you’ll be very limited in what you can do in this manner.

Once you have the website that you want to use, go ahead and get started. There are some important things to note here. First, you have to design a profile. We all hate it, but it’s a process that’s necessary if you will actually attract women to you rather than having to prove yourself through email.

Your profile needs to:

• Give a good picture of you. Use our techniques for dressing to maximize her impression of you. A picture makes you real and attractive, no matter what you look like.
• Answer the questions honestly and politely. Women won’t talk to others that have a profile filled with profanity or with boring “yes and no” answers.
• Make sure your sense of humor comes through in your profile. You want her to really know who you are. A simple joke will do wonders for you.

Once you have a profile put together, you can then sit back and wait for the girls to come rolling in, right? That’s simply not going to happen. Even if you are the best looking, most well off guy, she probably won’t find you in all of the different profiles available. You need to do the searching for the girls that fit your needs.

An important thing for you to remember here that goes for all dating and attracting of women is that you deserve the best woman out there. Don’t settle for a girl that you think is just average because you think you are average. The confident male, that goes after the girl that he’s attracted to, will be the one that succeeds in impressing her.

When you are ready to, there are several ways that you can start talking with a girl that you meet online. The most common way to get things started is to chat with her if she’s online. Your greeting can be as simple as “I saw in your profile that you like to ski. Where have you gone skiing?” Open ended questions here are important. Don’t say, “I saw your profile. You’re cute.” What can she say to that?

If not available online to chat, you can often send her a “flirt” type messages. These are simple to use. You will simply send them which will show her that you are interested in her and allows her to read through your profile. You can then follow these up with a note through email or through the profile email accounts. Ask her to meet you online when she’s available to chat.

You can also go straight to email. In this case, you want to be sure not to simply send off an email that says, “I saw your profile.” Instead, say something along the lines of, “I use xxxx site, too and read your profile. I saw that you like to do some of the things I do, like hiking. Have you ever had the chance to hike at …..?” This allows her to write you back with something to say. It also gives a way that the two of you can link together and therefore begin the flirting process.

Flirting Online
All of the tips that we gave you regarding flirting are still important when you are trying to attract people online. You simply need to learn how to make it happen. First off, you have the various online “flirts” we’ve mentioned. There are other ways to flirt though.

• When you are chatting with someone, compliment them. “Your personality comes through over the chat. I really like it.”

• Invite them to wonder about what it would be like to meet you. “One day I’ll show you a few of my favorite places to watch the sunset. Its amazing doing down over the hilltops.”

• While you can’t touch them over a chat or email, you can definitely imagine it. “Your hair looks so soft in your pictures.”

• Learn about her and play on this. “You said last time that we chatted that you were going to dinner. What did you have?” Then, when you do ask her out, you can mention having the same meal with you (assuming it was a good one!)

Flirting online isn’t difficult. In fact many men feel it is easier to do because of the lowered level of rejection.

You can use the same techniques that we revealed earlier to help you with conversations with her.

Moving On
Now that you are talking with her, you’ve created a situation in which it’s ideal to set the tone for getting her number and meeting her.

Meeting her is more about finding out if you can first chat with her on the phone and then later actually getting to meet her in person. As for the phone number, you can use the same techniques that we gave you earlier to get her number.

You can also use it as a method of flirting with her. “You sound so wonderful over chat. I would love to hear your voice. Can I call you?”

One important note to remember here is that there are plenty of women dating online. Yet, not many of them completely trust all of the men that are online that want to date them. This is rightly so as plenty are just looking to take advantage of them. Therefore, when asking for her number or a meeting, you have to keep this in mind.

Always give her the option of calling you if it would make her feel better about it. This means she doesn’t have to provide any specific information about herself to you.

Here are a few other important tips like this:

• Always agree to meet in person but in an open area where she’ll feel comfortable with other people around.
• Never ask for too much personal information. Last names, addresses, where they work or go to school are simple off limits in this situation. They’ll tell you when they feel comfortable doing so.
• Provide them with whatever information they want from you (within limits, of course) so that they will know you aren’t some crazy guy.
• Make it a group meeting at first, just to make sure that she’s comfortable with you and to give you a way out if you don’t like her.

Once you have talked on the phone, you can then invite her to dinner with you or even a cup of coffee. It’s easy to do this over the phone instead of in person and most people get to this point and already feel confident in the women on the other line.

Online dating is a convenient and growing trend. Any man that is in the market for a new lady on his arm needs to consider using the web as part of his realm of interest for attracting women. You’ll find that there are many different types of women online, looking for a great guy like you.

Even if you don’t find yourself interested in the ladies that you meet online, chances are good that you can use these experiences to help you to gain the confidence hat you need for all the other experiences that are out there.



Conclusion
The strategies that we have revealed to you here are straightforward and honest. They won’t help you to get a woman if you don’t implement them into your life. Don’t try to memorize the lines that we placed here for examples. Instead, create your own methods of talking with her and getting to know her.

Attracting women is very much about being who you really are as any woman can see right through a man that’s trying to play a role. Remember too that women are attracted to confident men, not men that are full of money and expensive toys. They want men that are confident in what they are and what their lives are. It translates to them that the man is suited for creating a long positive life.

A man that isn’t confident isn’t likely to be successful later. He isn’t likely to be the leader of the family. He isn’t likely to do well with his career. He’s not likely to be the man that she wants, then. Most women want a confident man that’s going to exude confidence well into the future. If you can portray this man when you approach a woman, chances are good that she’ll fall head over heels for you.

Lose Your Love Handles

Introduction
“Love handles” is a term that is used to describe that area of your waist that allows for others to grab on to you, as if it was a handle rather than a roll of extra skin and fat.

While love handles are traditionally at the side of the body, just above the hips, the term is used to describe more than just this area. By working to improve this area you will improve your entire waistline, from your stomach muscles to your sides to your back muscles.

Many start off with working on improving their love handles because of the way that they look. That’s a noble cause, but for health concerns, you should target this area anyway. Researchers have found that excess weight around the middle is a clear indication that an individual will suffer from heart risks at an accelerated level. In other words, by having a larger middle area, you increase your chances of developing things like heart disease, high blood pressure and diabetes.

No matter what your reason is for toning your abdominal muscles, getting rid of love handles is a process of working your body in specific ways. By toning this area of your body, your entire physique will improve and of course your self esteem will rise considerably. That is just what the goal of this book will be for you.


Chapter 1: The Physical Aspects Of Your Adnominal Muscles
Understanding the make up of the muscles in the body can provide individuals with a clear method of improving those muscles through exercise. Throughout this book, we will detail the types of movements and methods that are necessary for accomplishing this. Love handles can successfully be melted from the body.

The Muscle Make Up
As a first step, it’s essential to understand the physique of the actual muscles called the Abdominal Muscles.





External Oblique:

This is the outermost muscle that covers the sides of the abdomen. It should be flat. It is broad and irregularly quadrilateral in its formation. It starts on the lower eight ribs. From here, it moves down and forward. It runs moving downward from your sides to the center of your abdominal region.

Internal Oblique:

This muscle is a triangle shaped muscle. It is smaller as well as a good deal thinner than the external oblique. The external oblique muscle overlays this muscle. This muscle runs diagonally in an upward movement from each of your sides up toward the center of your abdominal region.

Transverses Abdominis:

This is a flat and triangle shaped muscle. The fibers of the muscle run horizontally. It is positioned between the internal oblique and the transversalis fascia which is underlying. This muscle is the deepest of layers of muscle. It moves right across your abdomen and is a key player in the love handle improvement!

Rectus Abdominis Muscles:

These are very long and flat muscles. They are crossed by three tendinous intersections. These intersections are called linae transversae. The muscle is actually inside of a thick sheath of muscle fibers that come from the three muscles located in the lateral abdominal wall. It is on your transverses abdominis. It runs the center of your abdomen from top to bottom.

Pyramidalis Msucle:

This is a small and triangle shaped muscle in the abdomen. It is actually located at the lower abdomen positioned in front of the rectus abdominis muscle. It starts at your pubic bone and is inserted into the linea alba and runs about half way up to the belly button area.

What Do They Do?
The muscles in your abdominal region have several jobs to accomplish. Through helping you to move in various ways, the use of these muscles is essential.

All of these muscles have some connection to your pelvis and to your ribcage. When they are used, they compress everything within the abdominal region, including all of your organs there.

To feel these muscles, stand with your back straight, and stuck in and hold your stomach. These muscles that tighten all work together in this region of your body. They are responsible for improvement of your love handle situation as well.

The Spine
They also have an additional job. The rectus abdominis as well as the internal and external oblique muscles help to move your spinal column. In this regard, the body’s muscle masses can be improved through flexing these muscles, pulling your spine closer to your pelvis over and over again.

The only way to build these muscles is to flex them over and over again with resistance. Resistance can be anything from weight to gravity itself (which is usually the case in flexing your spinal muscles by laying flat on your back through sit-ups.)

Your muscles do much more in this region as well. For example, the oblique will flex your spine when you bend sideways. They also move your spine in a twisting motion. Stand up again and flex all of your muscles in this way. You can feel exactly where the tension is and therefore you know where the work on these muscles needs to happen.

Depending on your goals in a workout, you may want to pay specific attention to specific muscle groups. For example, the bodybuilder is not looking to spend a lot of their time on lateral flexing of the muscles as this increased how wide their waist is.

Instead of bending sideways while working out, then, they concentrate more so on the twists and bent over movements.

When working to improve those love handles, pay close attention to the types of movements you make. As you will see later, it is essential to bend in a specific way in order for you to gain improvement in your spinal muscles.

Your Hips
One common problem that people that are building muscle mass in the abdominal region tend to face is the fact that their hips do more of the work then the spinal flexion (spinal muscles we’ve mentioned.)

Your hip flexors (the group of muscles that work for movement in your hips specifically) tend to do much of the work for you. These muscles run into your thighs and along your spine as well as surround your hips.

When you do a sit up, many of your hip muscles will do the work instead of your abdominal muscles, even though you believe you are working at improving your abdominal muscles.

While it can be a good thing to improve your muscles in the hip region, this will not help you to improve your overall love handle situation. Instead, you need to make sure that you are doing the right movements, over the right period of time and in the right way to avoid your hips from taking over the workout.

One solution that can help you from the start to concentrate on your abdominal muscle groups rather than the hips is this. Do more crunches and reverse crunches with the knees bent. You should have your feet up and your heels resting on the bench. When you put your body in this particular situation, your hip muscles will naturally relax.

While it will feel more difficult to move in this position, that’s because you are solely using your abdominal muscles to create the movement for you.

By understanding the make up of your abdominal muscle groups, you can better tailor any workout to fit with your goals. Overall, there are many ways that you can work to improve your love handles. Yet, the best route to take is to fully educate yourself on the make up and the movements of your body first, so that each exercise that you do is a meaningful one to your body.

In the next sections of the book, we will work on some exercises that you can do to improve your love handles. Remember that this will be the most difficult time in improving your body’s fitness. Once accomplished to some degree, these exercises do not hurt as much and they are not nearly as difficult to do.



Chapter 2: Where Do They Come From Anyway?
Love handles are pockets of fat that are stored around your abdominal regions. These packets of fat are generally genetically consistent. In other words, if your parents were heavier around the middle, chances are that you are too.

There is a genetic factor which determines where fat is stored throughout your body. For some people, this will be the buttocks or the hips. Even the thighs can be the target area for fat deposits. Generally speaking, though, this isn’t so bad. While no one wants to have larger hips or a big backside, the fact is that it is healthier for you to have fat there then around your middle.

The Risks You Face
While you want to learn how to get rid of your love handles, you should know why you want to look good in this region. Men are more likely to want to obtain a “six pack” which is a term used to describe the rippling, well developed muscles of the abdomen. Yet, by looking good it can also help to save your life literally.

As we mentioned earlier, there are increased risk factors for those that have extra stored fat around their mid section.

• People with larger mid sections are prone to heart disease
• People with more abdominal fat are more likely to develop diabetes

These two factors play a large role not only is how you look but how long you live. While having extra weight may not cause these conditions all on its own, it will help to enhance the situation for those that are more prone to these conditions in the first place.

In contrast, men are more likely to have a natural predisposition to gaining weight around their mid section than women are. For this reason, a woman that has larger hips and thighs is not nearly at risk in health concerns as a man with a larger abdomen.

Understanding Insulin Resistance

As part of having an increased health risk, those with a large mid section, or those that have love handles, are likely to develop insulin resistance. Insulin is a natural substance in your body. Its job is to be a chemical signal to your brain that tells your body to burn sugar in the blood for fuel.

When you eat, the sugars of foods that are in the blood are supposed to be burnt as fuel. In a body that is healthy in terms of insulin, the body burns through these sugars as fuel to do the things that you want them to do. But, when the body does not use these sugars for fuel they must go someplace. They end up becoming stored fat throughout the body.

When you have insulin resistance, your body has an increased amount of sugar in the blood. The body’s tissues, including muscles, become less sensitive to normal amounts of insulin in your body. To rectify this situation, the body tries to fix the situation by secreting more insulin from the pancreas. When it does this, there are additional problems that arise instead of get better.

For example, Type 2 Diabetes, the fastest growing diagnosis in overweight people, happens. Because the body is demanding additional insulin, the pancreas simply can not keep up. The end result is that diabetes occurs because the body simply can not fix the situation.




The Risks Faced
You may be thinking that you don’t likely have a problem. You just have some love handles that need to be removed. Yet, that’s a common mistake. Researchers believe that approximately one out of every four Americans is resistant to insulin. 25 percent of people in the US and other western civilizations suffer from this staggering situation.

The fact is that not only is the fatty tissue to blame, but the diet that goes along with it. If you eat foods that are heavily sugared or those that are high in carbohydrates, then you are likely to be one of the many that is insulin resistant or on the verge of becoming so. Foods like cakes, soda pop, processed foods, pizza, chips and other foods like them, make the situation ten times worse.

In addition, those that do not get enough exercise also face insulin resistance. Those that drink too much, are overly stressed, or have a family history of diabetes, high blood pressure or excess body fat around the midsection are likely to suffer from insulin resistance.

Virtually anyone can reverse their situation by working not only on getting rid of love handles, but improving their overall diet and lifestyle.



Chapter 3: Exercise First
The process to losing your love handles is more than just exercise. It also requires a good amount of attention to your diet and your lifestyle. Yet, before you get into those features of the book, it is necessary to begin working your abdominal muscles correctly so that you can begin to tone those muscles.

As mentioned, performing exercises properly will make all of the difference in how successful each movement is at toning your muscles.

Talk With Your Doctor
Before you begin this or any other exercise regimen, make an appointment with your doctor. Talk with them about your health and what your physical exercise goals are. This way, they can rule out any potential health risks that you may experience during the exercise regimen. Always get your doctor’s okay before starting any type of workout regimen.

Of course, your doctor can also provide you with necessary information that can help you to lose those love handles including a good understanding of why they are on you in the first place. Meeting with your doctor should not be avoided.

Here are several exercises that you should start with.

Crunches With Raised Legs
As mentioned earlier, raising your legs off the ground when doing crunches is a crucial step for working off those love handles. In a standard crunch or sit up, the legs would be on the ground, which encourages not only your abdominal muscles to relax but also for your hip muscles to do all of the work. This is not what you want.

Instead, position yourself in such a way that you are lying flat on your back with your legs propped up. Use a small bench. You don’t need to create a perfect 90 degree angle with your knees, by try to get close to it.

Place your heels on the bench elevating your legs. Your feet should not be flat, but up in the air, while only your heels are touching the bench. From your buttocks to your head, you should be lying flat on the ground.

When you lay in this position, you should be able to feel the muscles that run across your hips feeling loose. That is exactly what you need to make happen.

• Position your body in a straight line, with only heels touching the bench.
• Your lower back should remain flat on the floor.
• Raise your ribcage off the floor up towards your pelvis. Get as close as you can to the legs, but do not strain yourself.
• Lower yourself slowly. Repeat this motion until you are too tired to move on.

Note: You can place your hands behind your head for support. You can not pull with your hands or arms on your neck or head. Your abdominal muscles must do the work of picking your body up off the ground. Also, keep your elbows out, not facing your legs.

Bend Over Twists
Another great exercise for your abdominal muscles is one that you do standing up. Again, you want to target the specific muscles in your body that are located in the region of your abdomen.

This exercise will work your oblique muscle groups and will tighten up the waistline as well. Here is how to perform this simple exercise.

• Stand with your hands behind your head. Remember not to force the movements of your body with your hands. They are there for support only.
• Your feet should be spaced even with your shoulders, facing forward. Bend your knees slightly.
• Twist your upper body until the right elbow is pointing straight up, into the air. You will be twisting your abdominal muscles, not your hips. The hips must remain straight with the legs.
• Immediately after twisting with the right arm up, twist in the opposite direction. Now, your left elbow is facing straight up.
• While you move through this exercise, keep your abdominal muscles tight. Flexing these muscles will make sure that they are being used.
• Continue until you are tired.

This exercise may be difficult to perform at first, especially if you have a large sized abdomen. Yet, soon the muscles will be able to do more and more. Don’t skip it as it can help to strengthen more than just your abdominal muscles, but will work on strengthening your back. Strong back muscles can help you to avoid injury and overuse during other functions.

Of course, never strain too far with this exercise or with others. Straining can tear the actual muscle and cause considerable pain and in physical trouble. You should only move as far as your body wants to go.

Elbow/Knee Sit Up
Another useful exercise that will help to tone the muscles in the abdominal region is the elbow to knee sit up that extends the elbow to the opposite knee, unlike a standard sit up that elbows touch the same side knee.

Remember, you want to twist and turn those muscles in the abdominal region. Doing so will help you to strengthen them, rather than your hip muscles or others.

In fact, this particular exercise will work with your rectus abdominis and the external and internal oblique. It can help virtually all muscles in this region of your body to strengthen, helping you to lose those love handles.

Here’s how to safely perform this exercise.

• Lie flat on your back. Your legs should extend straight out in front of you. Your hands should lay behind your head loosely.
• Bring your right knee up, while leaving the other flat on the ground.
• As the knee rises, twist your body so that your left elbow touches it.
• Do not use your hands or arms to move your head, only your abdominal muscles should twist here.
• Repeat with the opposite side of your body, the left knee to the right elbow. Continue to do this, one side after the other, until you tire.

When you are performing this exercise for the first few times, it may be difficult to actually touch your elbow to your knee. That’s okay. Simply move in that direction as much as possible. Never strain as you do not want any injury to take place.

These three exercises are exactly what you need to improve your abdominal muscles. These should be the core of your workout regarding muscle building in this region of your body.

Additional Exercises Add More Benefit
There are additional exercises that are required for improving the muscle tone in this area of your body. Here are a few more recommended by the American Council of Exercise as the best at improving muscle strength in this region.

Please note, they will not reduce the amount of fat over this region, but will tone those muscles so that they will look great once you lose those pounds!


Captain’s Chair
For this exercise, you will need the actual exercise equipment from a gym or by purchasing it. This one is recommended as its one of the very best for working your rectus abdominis and oblique, even though it does require equipment.

Here’s how to do it.

• Stand on the chair. Grab the hand bars to help you provide your body with stability as you exercise.
• Press your body against the machine’s back. Tighten your abdominal muscles as you raise your legs and lift your knees, pulling them towards your ribcage.
• Be careful not to arch your back and breathe in and out smoothly throughout.
• Slowly, lower down and repeat until you tire, or about 12 reps.

Exercise Ball Crunches
Another crunch to add to your workout includes this one, with the help of a large exercise ball. Here, you aren’t working those hip muscles but the rectus abdominis again, effectively.

Here’s how to perform this exercise.

• Lie on your back, with the exercise ball resting lightly under your lower to middle region of your back. Your feet should be on the floor for stability.
• You can place your hands behind your head or allow them to rest on your chest loosely. Do not use them to force your neck or head up.
• Flex your abdominal muscles so that you raise your body off the ball. You are pulling your ribcage down towards your pelvis.
• The ball should not move. Keep it stable with your feet throughout this exercise.
• Hold the position for a few seconds and then roll back down. As you go down, stretch your abdominal muscles.
• Perform for at least twelve reps or until you tire.

Leg Crunch: Vertical

In this position, you will work your rectus abdominis and your external and internal oblique muscles. A vertical leg crunch is ideal for most people, but may be difficult for others to master right away.

Here’s how to perform this one.

• Lie on your back with your legs out in front of you together. Cross your legs so that your knees overlap.
• Raise your legs straight up into the air with your knees crossed.
• While doing this, flex your abdominal muscles. This will allow you to raise your shoulders off the floor, slightly. You are looking to raise your chest towards your feet.
• Keep your legs still. You are trying to bring your belly button towards the spine.
• Lower out of this movement slowly and breathing throughout.
• Repeat until you tire.

Long Arm Crunch
The long arm crunch is another of the exercises that are designed to improve your abdominal muscles. It works the upper portion of your abs fully.

Here’s how to do it:

• Lie on your back with your knees up.
• Place your arms outstretched above your head and clasp your hands together.
• Flex your abdominal muscles. Lift your shoulders off the floor slightly, as far as you can.
• Hold for a few seconds and then lower.
• You can repeat for reps of 15.

The role of exercise in your ability to build strong abdominal muscles is only part of the process of building a healthy body and getting rid of those love handles. It takes a great deal of physical effort to perform some of these movements especially when you are not used to exercising.

Remember that exercise tones and firms the muscles that are underlying those love handles. It will not get rid of them on their own. It is recommended that you look into a full body workout that will allow you to lower your body fat in this area as well as all others. We’ll get into more of that in just a few minutes.

Right now, start by getting those muscles in shape. While you should do other exercises for weight loss, you should do these exercises for your abdominal muscles specifically. This will help you to build strong muscle masses under those love handles that will ultimately be what is seen on your stomach, instead of handles.

Next, consider what it takes to improve your body’s body fat count. This is the key ingredient to losing weight and losing those love handles altogether.



Chapter 4: Exercising For Weight Loss And Love Handle Loss
Only part of the process of getting abdominal muscles has to do with working your ab muscles. In fact, you need to do much more to get rid of those love handles. Here’s why.

For those that have “love handles” or a large amount of stored fat around the middle section to the sides of the body, the goal must be to remove the fat. The muscle tissue lies underneath the layers of fatty tissue.

While working your muscles underneath will help them to develop into the “six pack” that you are looking for, they won’t be seen unless the stored fat surrounding them is removed.

In short, you have to lose the weight around your middle section so that your great looking muscles can be seen. To do this, you need to work on weight loss as a whole for your body.

Spot Reducing: It Won’t Help
Many people believe that they can “spot reduce” their way. This means that they want to target one specific area of the body to lose weight. It won’t work.

Spot reducing doesn’t work for a number of reasons including the fact that your body won’t respond well and if it does, you are likely to gain the weight back again.

In effect, if you want to lose the weight around your middle, only working your middle section will not help you to lose those pounds. As we have discussed, building muscles in your abdominal region is important for shaping them, but those exercises will not help you to burn through the weight stored there.

Instead of concentrating all of your energy on the location of your fat stores, work on improving your overall fitness, trimming fat from around your entire body. This will be the most effective way for you to drop the pounds around your middle section too. Forget about spot reducing.

You need two types of workouts to make this happen. You need to tone your muscles through the exercises that we have indicated in the earlier chapter. You also need to exercise to burn through stored fat.

Exercising For Weight Loss
Weight loss happens in several key ways. You’ll need to incorporate these into your daily exercise routine so that you can better improve your fitness level.

1. Cardiovascular Workouts
2. Muscle Toning/Weight Training Workouts

Combined you have the benefit of burning more calories faster and that leads to fast and effective (not to mention long term) weight loss.

Cardiovascular Workouts
Cardiovascular workouts, often called cardio workouts for short, are workouts that help your body to burn calories faster. Cardio workouts require that your body push harder and that requires additional exercise. As you run, jog, jump rope or perform other cardio exercises, your body begins to demand more energy from you. This energy will then come from your stored fat.

Cardio is an effective way to burn through stored fat and should be a key element in your workout to lose those love handles. Because you are demanding more from your body, it has to go to those stored fat cells to give it to you. The end result is weight loss.

The most effective type of cardio is the type that is comfortable for you to do. You can ride a bike, swim, jump rope, walk on a treadmill, jog or do other activities. Virtually any activity that gets your heart rate pumping is ideal.

As for how you will know if you are doing your workout to the right level, this can be measured simply. You should be working out to the point where it is uncomfortable and difficult for you to maintain a conversation. For example, if you are running on a treadmill, you should find it difficult to talk to the person next to you during the heart of your workout.

Warm up and cool down exercises are important here. You should walk for a few minutes before jumping on the bike. After you finish your workout, invest another ten minutes in cooling down with another walk. Of course, you should also make sure that you are stretching those muscles, flexing your joints and preparing your body for what lies ahead.

Most physical trainers will tell you that the more cardio training or workouts you do, the better it will be for your weight loss goals. For starters, dedicate at least 20 minutes every other day to working a cardio workout. Once this becomes comfortable for you, try to maintain a five to six day a week, 20 minute session each time. Some trainers encourage those that are looking to reduce their weight by just a small amount to workout twice a day.

There is much discussion about when you should be working out, as well. For cardio workouts, the most effective time to workout is in the morning, after you have gotten up for the morning and before you have eaten anything. This can be helpful to you because it provides your body with calorie burning that must come from stored fat.

For example, if you just woke up, there is no food in your stomach for the energy to come from. Rather, it must come from the stored fat. If you are working out, on the other hand, after your lunch, you have plenty of food there and that is what will be burned before stored fat will be.

Aim to workout each morning, after you have gotten out of bed and before eating breakfast.

Weight Training
The other form of exercise that you need in order to burn off those love handles is weight training. We have discussed some great exercises to improve your abdominal muscles and these are great for workouts for those muscles, but not nearly enough for weight loss.

The first question you are likely to ask is, “Why am I building muscles when I want to lose weight?”

The fact is that weight loss is actually much more effective, faster and easier to maintain when you have fully developed, lean muscle mass as opposed to loose, flabby muscles. Lean muscles burn energy faster than muscles that are not toned.

One thing to note is that you are not necessarily looking for a body builder type of muscle system. You won’t look bulky and have large muscles through a weight training workout. Instead, you are toning those muscles to be fat burning tools for you.

You can do this in a number of ways, with various exercises and movements. The goal is to tone all of your muscle masses effectively. This takes some long term dedication by you. You’ll need to work on your muscle training several times per week, pushing yourself to a higher level every time.

One of the most effective ways to get the weight training that you need is through a personal trainer. They can help target each large and small muscle group in your body so that you can see pounds come off. Generally, you should be able to do some weight training yourself. But, for outstanding results find and invest in a personal trainer through your local gym or recreation center.

What To Workout:

Work opposing areas of the body each workout. For example, on Monday’s work your legs. On Tuesday, give your muscles the chance to heal. On Wednesday, work your upper body. Thursday should be a rest and so forth. If you try to do the same muscles two workouts in a row, you are likely to over-train which can lead to muscle tearing and injury.

If you work with a personal trainer, you also gain the benefit of using weight machines and having someone to “spot” you, or protect you from falling. The goal will always be to be safe during these types of workouts. If you will not be training with a personal trainer, invest in a weight training program that provides good muscle tone at a gradual rate, not overdoing it or building huge muscles.

How Often:

For weight loss, you should work on improving your muscle tone three times per week. This requires approximately a 40 to 60 minute session with a personal trainer or as long as it takes to get through a workout on your own. It is necessary not to strain here as this will cause your body to fall back in toning rather than moving forward.

What To Workout:

Once again, no spot reducing will work. It is essential instead to concentrate on a full body program. You should work all muscle groups including your back, your arms, your abdominal muscles, your legs and your chest. By doing this, you will help tone each of your muscles fully. The end result is weight loss produced by all muscles.

It will be important for you to fully workout each muscle group through weight lifting and through resistance training.

Here’s a basic plan to get you started on those love handles.

• Plan to work all of your major muscle groups each week.
• Try for three days a week, a day between workouts.
• Start with lifting the largest amount of weight that you are comfortable with, doing 8 to 12 repetitions of that exercise. To know if you are getting enough weight, it should become difficult for you to do all 12 reps. If it is not, increase the weight.
• Once you can do 12 reps of the movement, increase the weight by five to ten percent which will help you to gain strength.

Again, it is highly recommended to work with a personal trainer to optimize your workout.
Why It Works: Your Metabolism
Lean muscle mass is where most of your calories are burned throughout your body. For most, after the age of 25, you will begin to lose about half a pound or more of lean muscle mass every year. This reduces your resting metabolic rate (which is the rate at which your body uses fuel when you are at rest or just doing the standard functions of your body.)

When you begin to lose muscle mass, your body also needs fewer calories but most don’t actually reduce the amount of calories they take in which results in increased weight gain.

In other words, you need to increase your resting metabolic rate so that you are burning calories all the time. The only way to do this is through building lean muscle mass by lifting weights and doing forms of resistance training.

We mentioned how important cardio workouts are, but weigh training is also important. With weight training, you are increasing your metabolic rate, but this does not happen with cardio workouts. There, you simply burn more calories for the amount of time that you are doing the workout. The after burn of the cardio workout only lasts at the most two hours.

The bottom line is that if you want to burn calories all day long, every day, you need to have a weight training workout included in your workout.
Pulling It Together
Exercise is a core element in getting rid of your love handles because it helps you to tone muscles and to burn through fat. Your workout should include a series of exercises that accomplish all of your fitness goals.

• Goal 1: Tone the abdominal muscles.
• Goal 2: Build lean muscle to increase your resting metabolic rate to burn fat all the time.
• Goal 3: Cardio workouts to improve the number of calories you burn daily.

When you bring these three exercise specific goals together, you will lose those love handles, quickly. Most importantly, it will help to deliver long term health and increase your ability to keep the weight off.

Most of this work can be done right from your home, with little to no investment in equipment. Yet, you can get an optimized result by joining a gym or better yet working with a personal trainer.


Chapter 5: Your Eating Lifestyle
Although the term diet is used heavily when referring to regrouping your eating habits so that you begin to lose weight, it may not be the right term for you to use. Instead, consider your new eating plan to be an eating lifestyle. An eating lifestyle implies that you’ll need to make changes to the foods that you eat for the long term, not during a limited “dieting” period.

Do you have to give up every single food that is bad for you? You should change your mind set from being that you are giving up on these foods that you love and instead rewarding yourself with them. Eating healthy well balanced meals is an essential part to losing weight, especially losing those love handles.

There are several key things that you have to do in order to improve your eating lifestyle. Take the time to implement these changes into your daily lifestyle to see improved results quickly.

Your goal is to reduce body fat throughout your body, particularly your abdominal muscles. To do this, it will require a diet that is high in fruits and vegetables and one that is low in fats and sugars. There are several key areas to focus on here. We’ll go through them individually here.

Protein
Protein is a necessary element in muscle building and toning. Your body requires a good amount of protein if it will have the tools necessary to heal your muscles after a workout and help them to expand and grow. By providing enough of the right type of protein to your body, you can enhance your muscle growth.

During the first few weeks of your workout regimen to lose those love handles, you’ll want to drastically change your diet to include the right amount of grams of protein. Here’s the plan:

• Try to consume equal amounts of protein to good carbohydrates at each meal and to include a snack of protein between meals.
• Your goal is for 20 to 25 grams of protein for each meal. Another 10 to 15 per snack can help as well.

Protein should come from lean meats, eggs, fish and beans. Look for proteins that do not have much or any fat in them. Adding saturated fat to your diet (such as with red meat) can cause you to simply put the fat back on that you are trying to reduce from your body. Therefore, limit red meats and consume more chicken and fish for an overall plan.

Vegetables
Increase your number and types of vegetables. This is where a good amount of nutrients will come from. Vegetables are packed with nutrients that your body needs not only to help rebuild muscles, but also to stimulate weight loss. The more deeply colored vegetables that you eat, the more nutrients you are getting.

Here’s the plan:

• Incorporate a variety of colors into your diet including deep greens, red, orange, and yellows. The color of a vegetable can help you to tell which nutrients it contains.
• The deeper the color, or the more vibrant, the more nutrients the vegetable has.
• Steam vegetables rather than sautéing them in butters and oils. This reduces the amount of fat that you get per serving. Vegetables should contain little to no fats. Of course, the best to prepare are those that are whole vegetables rather than cans products, but frozen vegetables are also ideal.
• Try new vegetables that you haven’t had before. You may actually like them!

Vegetables should be considered as “free food” in that you can consume as much as you would like to, assuming that no additional oils or fats are added to them. When you are hungry, then, reach for your vegetables, either raw or cooked, instead of other foods.

Fatty Acids
Believe it or not, some fats are necessary to any diet as they provide health and wellness to you. Beyond a doubt, you should have a diet that is full of these oils, but only the right ones.

Eating lean fish is one of the best ways to get the essential fatty acids that your body requires. But even doing that does not provide enough of what you need. Instead, consider a supplemental form as well. Fish oils in particular are ideal for you.

In fact, in some research studies, results have shown that consumer omega 3 fish oils can help you to boost the amount of fat that you lose and it helps you to keep weight loss off as well.

Also, consider the types of oils that you eat in your diet. Instead of vegetable oils or other oils that are full of saturated fats, switch to healthier versions.

One of the best that you should consider are those that are “heart healthy” includes olive oil. Look for extra virgin olive oil, which is a good for your heart and your reduction of those love handles.

Here’s your plan:

• Eat as much fish as you can that is fresh and baked, rather than deep fried.
• Add a supplement of Omega-3 to your diet. Talk to your health food provider about how much you should take for your body’s size and stature.
• Replace vegetable oils and other fatty oils with oils with reduced fats in them that include healthy fats. Extra Virgin Olive Oil is ideal.

Sugars
We’ve talked a bit about sugars in this book already, but in a negative sense. Sugars in the blood are required for energy, but in a person that is overweight, they can be horribly limiting. Sugars should be defined, then.

Carbohydrates should be eaten, but you should stick with whole grains (look for products that specifically say 100 percent whole grain or 100 percent whole wheat on them, instead of just “whole grain.”

White carbohydrates like white bread, white rice, and white potatoes are too easily converted into sugars which will lead to increased problems with insulin. They don’t allow you to lose weight nearly as effectively as if you were switching to whole grain products.

What’s more, most people won’t tell the taste difference in these products! Switching from whites to whole grain should not affect your favorite food flavors.

In addition, you should avoid highly sugared foods, or foods that are high in sugar in general.

Removing as much sugar from your diet as possible will enhance your weight loss and provide you with reduction in those love handles. Eat foods that are low glycemic carbohydrates which will help to keep your insulin levels low.

This will help to keep your blood sugar levels steady and help you to control low levels that cause you to grab something unhealthy to eat. Overeating can be reduced by eating these foods, too!

Here’s your plan:

• Reduce the amount of sugars in your diet.
• Eat whole grains rather than “white carbohydrates.”
• When you crave something that is sweet, reach for fruit where you get sugars from naturally. In addition, fruits are filled with great taste and provide additional nutrients to your diet. Don’t eat canned fruits that are packed in sugar syrups.

A dessert is a great time for a sweet treat. But, try to eat this in the afternoon rather than after dinner. What’s more; go with a piece of fruit rather than cookies, candies or ice cream. If you do reach for treats that aren’t healthy for you, limit this to one time per week. Make it a reward for a job well done during the rest of the week.

Antioxidants
Vegetables are a great source of antioxidants, which is another reason why you have to keep them in your diet. Antioxidants are ideal for many health concerns in the body, including weight loss. They are nutrients that work at removing free radicals from your body.

Free radicals are the “problems” in your body. They can clog up your cells, making it harder for waste to move through them. They can clog your arteries, helping to close them up and cause heart disease. Free radicals are the agents in your body that can lead to cancer, too. By flushing away these free radicals with the help of antioxidants, you improve your overall health.

Antioxidants have also been shown to help with weight loss in much of the same way. They help to stimulate your metabolism, encouraging your body to use the stored fat around your mid section and help you to lose weight.

The most prolific amount of antioxidants comes in the form of vegetables. You’ll find them throughout your diet. Different colors of vegetables give you additional antioxidants. But, this alone isn’t enough. You should supplement your diet with additional antioxidants.

A great tasting and easy way to do that is through green tea. You simply need a cup of green tea with each of your meals to stimulate your metabolism. It can be hot or iced, depending on the way that you like it! What’s more, there are only up to five calories in a serving, which is much less than soda pop or other sugared products.

There are other teas besides green tea that can add to your weight loss as well. Try Pu-erh and Oolong teas for additional weight loss benefits.

Here’s your plan:

• Eat foods rich in antioxidants
• Drink green tea as a supplement of antioxidants.
• Add additional teas that motivate your weight loss as well.

Supplements
The final consideration for improving your weight loss through the eating lifestyle that you have is through supplementation. Supplements are important because even when you do eat a healthy diet, you are likely not getting the amount of nutrients that you really need. There are two sides to this coin.

You may not get enough nutrients because of the limited amount of food you are consuming. And, you may not be getting enough nutrients because the foods that you are eating still don’t provide enough.

Supplements are simple to add to your day, making them one of the easiest ways to change your diet without realizing it. They, along with other healthy diet lifestyle choices can improve your overall health by far.

The main reason to consume supplements is not to aid in weight loss outright, but to provide your body with increased nutrients so that it can accomplish the goals that you are setting forth. Therefore, you don’t need to get into any of those over promising supplement products on the market that truly can’t help you.

Look for high quality, multi vitamins and fish oils to consume. You should also encourage your personal trainer to help you to determine the right supplements for the type of weight training that you are doing. This can help you to determine which nutrients your body needs to aid in muscle growth.

Pulling It Together
It is essential for you to put together a health regimen that includes all of these ingredients for your diet. Here are a few further considerations that you must have.

• Portion control: Controlling the amount of food that you consume per meal is essential. Proteins should be no more than the size of your palm. Limit every portion to that size or smaller, and not mounded either. Use eight inch plates to help control portions.
• Eat slowly: This will help your metabolism to kick in and help you to consume your food better. It also helps your “full” feeling to set in faster so that ultimately you can stop eating sooner and still feel full.
• Make snacking a habit: Eating three meals per day is great, but you should reduce their size and add a mid morning and a mid afternoon snack into your daily diet as well. This keeps your metabolism moving. It should be healthy and smaller sized portions as this is a snack, not a meal.
• Prepare instead of heat. Instead of grabbing a very bad for you frozen dinner, instead consider preparing your meals yourself. This will encourage healthy eating of whole vegetables that are simply healthier for you and will enhance your lifestyle.
• Talk to your doctor. He’ll help you to determine, based on your height, weight and goals, what your calories per day should be. There are also caloric calculators that can be used to help you do this throughout the web.

Doing these things will help you to motivate your weight loss. When you combine a healthy food lifestyle, you can overall manage your weight loss better. It makes working out more productive. It helps you to see weight loss that is long lasting and steady. What’s more, you are improving your overall health at the same time, possibly forcing diseases like cancer, diabetes and heart disease off for years or completely.

With the right recipes, you will never miss the foods that you believe that you love now. You’ll feel good about the health that you are gaining, too.


Chapter 6: Managing Stress
Throughout this book, we have discussed many areas in which you have to dedicate yourself to improving health and wellness in order to lose those love handles. We can not forget to mention that stress and the way that you live your current lifestyle also plays a role in your success.

There are many things in life that feel like they must be done. Things like handling 10 hours a day of work, plus long commutes home and add on to that all of the stresses of managing a home and family, and there is no doubt you have every reason in the world to be overstressed and your love handles are showing it.

Yet, finding ways to reduce that level of stress will actually help you to improve your overall health and encourage your body to show that instead. The good news is that your body is a machine, packed with all it needs to recover from virtually any situation.

Therefore, taking proper steps now to improve the quality of your life will ultimately help you to gain back some of what you have lost due to stress. The problem is, though, that you have to make some changes to see results.

The fact is that stress has an impact on your life, including on your health. Therefore, it has to be part of your overall health improvement plan if you are to see results.

The Science Of Stress
Stress is part of your plan to get rid of your love handles because it affects the effectiveness of losing weight and developing the muscles in that region of your body. The science behind what stress does to your body is compelling evidence that you must pay attention to it.

Stress causes your body to produce more of a specific hormone called cortisol. Cortisol is called the stress hormone. Cortisol has its good points and has to be included in your body’s make up, but what it does when increased in production is actually the exact opposite of what you want to happen.

Cortisol increases the breakdown of your muscle mass especially when increased levels are present over a long period of time. What’s more, it also helps to placement of fat around your mid section, and therefore helps to create those love handles that you want to avoid.

These two things can cause you many problems. Even when you strive to add exercise and a healthy food lifestyle better, cortisol can be working against you. The good news is that there is help for you.

There are two things to concentrate on here. You should work to reduce the amount of stress that you deal with on a regular basis. Removing situations from your life that are overly stressful will help. By giving yourself time to de-stress; such as doing things that you enjoy is also helpful. You should incorporate time for yourself to do enjoyable activities, even though you may think that you just don’t have the time or energy to do that.

What’s more, the other aspect to consider in fighting cortisol is to include an herbal compliment to your diet. The herb Relora is ideal for improving stress hormone levels. Consuming it daily can help you to reduce your stress levels as well as help you to reduce your love handles. You can purchase this in a supplement form that can easily be consumed daily. Another herb to look into is phosphatidylserine. It can help your muscles to overcome the effects of cortisol and helps to improve the brain’s reaction to stress in general. Overall, these can help you to overcome stress in your life.

While removing all stress from your life is not likely to be an easy job to do, reducing it in the other ways, or overcoming it through supplements can help your overall plan.


Conclusion
It sounds so easy to lose those love handles. All you have to do are a few sit-ups and you’ll be well on your way, right? As you have seen throughout this book, that’s not possible, but it is possible for you to effectively get rid of those ugly and very unhealthy love handles.

Incorporating a process of removing fat from your body, enhancing muscle tone and eating a healthy diet can help you to overcome those love handles.

What’s more, with increased help in toning the abdominal muscles, you can sculpt for yourself a “six pack” or at least a tone abdomen that you can enjoy.

Take the time to incorporate each area of this book into your life.

• Perform abdominal exercises that will tone your muscles.
• Lose weight through weight training and cardio workouts.
• Improve your diet for overall health and to lose weight.
• Remove stress from your life and pay attention to the triggers that hurt you.

Doing these things will ultimately help you to improve your overall health but also help you to trim off those love handles so that you can be proud of the way that you look.