Localization of the adipose tissue depends on the reason for the accumulation and type of figure. In women, excessive wealth very often appears in the lower part of the fuselage and through the formation of a pronounced "orange peel" – Cellulite. But the most unpleasant to lose that in such cases, even with hard restrictions on the diet is usually the last of the legs, weight. So if the figure is of the type "pear", then is is for losing weight best a special diet for the legs. Like all other methods of weight loss, there is no local fat offers reduction, but also to the General reduction in the whole body. However, the emphasis will be made in the diet and other additional events, mainly the problem areas, worked on the legs.
To lose weight in the legs – tasks and their implementation
Oddly enough, the question of how to lose weight in the legs most commonly, those who do not just need to burn a lot of fat. In General, the kind of ruin, first and foremost, Cellulite, muscles are not in good shape and small fat deposits. With these problems in a relatively short period of time. The same applies to the "global" remove – here you can find and may be no healthy action, and the legs are slimmer. Now, popular Fitness horror stories about stubborn fat, it doesn't come with the feet, not now, not ever, rather, belong to a competitive aesthetics, not of the General Form and beauty, but muscle definition and a Minimum of fat. In any case, even the simplest of measures to improve the appearance, and even the stubborn fat gets, just need to make a little effort.
What can I do to make the legs thinner
For the beginning of all sorts of folk wisdom of the type "from a dance, and forget the legs, to lose weight, but a bike – or". The American College of Sports medicine published the results of a study demonstrating convincingly that 50 minutes of any moderate-intensity activity 5 times per week is enough to normalize sebum. Now, we are not sweating – not necessarily outright in the Fitness-Club you can go to walk and to do, for example, ballet exercises at home.
To make the legs thinner, you only have 4 things must:
- normalize diet – subtract the numbers of the total cost of energy per day 300-500 kcal and you eat so much, not a calorie more. Don't make sweets and fruits the basis of your diet, eat them as a delicacy, and you are not alone, the idea of a week sitting on yogurt helps. "Problem areas" are only suitable long-term diet with a little calorie deficit and not stressful attacks on a diet;
- acceptable Cardio, swimming, you could walk 200 minutes per week–,, Hiking, dancing, although the game, the main thing is, Yes, in panels, that it increases the heart rate and lasted longer than 20 minutes per session. To do Cardio, especially in the morning, preferably 5-6 times per week;
- Strengthening of the muscles, what exercises to the home of the Bodi-ballet or any other gymnastics. If you are not a beginner to Fitness, the faster the classic strength training is working with weights;
- Have patience – wait, is that the legs become thin in a couple of weeks, in search of a positive classes, distracted by "lose weight as quickly as possible," and living life to the fullest.
Whether you are buying fitness equipment for slimming legs
To be honest, household devices are not more effective than exercises for slimming legs from Pilates or ballet. All of these exercises are for those who:
- for health reasons, can not run, squat and do lunges;
- too lazy to the exercises themselves, to acquire and prefer to move in a predetermined path under the series.
In any case, training device for leg type Leg Magic or any other similar advances not slim will be in about 1-2 months, so the economy is based on the most economical purchase in the world. They want "eternal coach" – purchase a Mini-Stepper, or even a complete Stepper for Cardio, as well as flexible, and a set of dumbbells for the implementation of the uniformed movements.
The right training program for legs and thighs slimming
Actually, the principles of these programs are simple – in the first few months we learn to walk, jump, walk and cycle with sufficient intensity for burning fat, Plus do light muscle building exercises to strengthen the muscles. The following months lead to more complex Power movement and "fast" Cardio. Conditionally, we get 2 levels.
Cardio exercises for weight loss legs
Jump rope for slimming the legs or slow to run 5-6 times per week for 20-30 minutes. If jump – to choose light jumps with the feet, instead of double or something like that. The right to run for weight loss of the legs – only on the floor or carpet in the stadium and not on Asphalt. Have run pretty long, pay attention to your knee. You can work Cardio in the morning, after a small serving of Protein food or on an empty stomach.
Strength exercises for leg slimming
Master such a sequence:
- Squat for leg slimming without loads and reps as possible in 20 seconds, then 10 seconds of rest and repeat the cycle 7 more times for a interval Training Tabata.
- Lunges with change legs – similar.
We will not lie – do not reach a decent intensity-newbie, you can only run with strength training and interval. For the first better yet, go to the gym and take some lessons-the-art technology with a professional Trainer. For the second – Monitor support, and think about how long you run, but how fast.
How to lose weight in legs calves
In turn, if the calves are muscular, tall, nature – everything what you have read about your shrinkage is a lie. The burning of the muscles is dangerous for your endocrine system and can not exercise as a healthy style of. Remove the sound from the consistent strain of the femoral biceps and of the gastrocnemius muscle, and "take it away" is absolutely not functioning. To save now, if you fat in this area – you only need your program to follow and not to lose weight quickly, read on the Internet of mythical results, calves slimming 2 weeks.
In any case, with the intention to lose weight in the legs, think of the basic rule of Fitness to lose weight, then it loses the fat, the body is whole, and no Tricks, we can't make it "to only lose weight in the legs and the hip", so be prepared mentally for the overall reduction in the volumes.