Add Some Cardio Into Your Schedule
Aerobic exercise is another way to flush out excess salt and fluids, says Moskowitz. Whats more, any activity that gets your heart rate up is also your best bet to spend calories and burn body fatincluding on your hips and thighs. The higher your calorie burn, the bigger calorie deficit you can create, and the more likely you are to lose weightand reduce fat all over.
Just remember: You have to stay hydrated. Aim to drink 16 to 20 ounces more water per hour of intense exercise and eat extra foods with electrolytes if youre crushing it at the gym for more than an hour.
And When You Train Your Thighs Have A Plan
Don’t just randomly add a leg day every once in a while. Go in with a routine and plan in mind.
Choose your favorite exercises from each group and complete each for eight to 12 reps at your maximum weight for a total of three to four sets. Ideally, try for two days of leg workouts each week, mixing multi-muscle compound movements with more targeted exercises .
Target your thighs all over by doing curtsy lunges, sumo squats, and goblet squats. Focus on your inner and outer thighs with lateral lunges and band leg side raises and hit your hamstrings with deadlifts, reverse leg curls, and bridges with hamstring curls.
Consider The 80/20 Guideline For Nutrition Vs Exercise
It’s not possible to reduce fat from specific spots in your body, but you can reduce lower belly fat by reducing your overall percentage of body fat, explains Nick Hounslow an LA-based ISSA certified personal trainer.
“This is done by following a diet of whole or minimally processed foods that contain protein, healthy fats, and micronutrients, he says. “You’ll want to make sure that you’re eating fewer calories than you are burning in a day.”
Be careful not to overdo it and cut too many calories or do so too quicklya slow and steady weight loss is optimal for long-term success, he says.
“As a nutritionist, I tell my clients that you can work your core all you want but if your nutrition isnt 80% you will not see any results,” says Stephanie Rofkahr, nutritionist and certified personal trainer. Here, Rofkahr is speaking to the concept that is generally accepted by the fitness and nutrition community: weight loss is 80% proper nutrition and 20% exercise.
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You Can Be Really Skinny And Not Toned
I call this Skinny Fat
A flabby skinny body is caused by a build up of fat in the body in the body.
You can be light on the scales and flabby due to a low muscle composition and high body fat composition.
Muscle weighs more then fat: less fat more muscle = tight and toned body.
See the girl who is 18% bodyfat- she weighs the same on the scales as the girl who is 25% bodyfat.
And the girl who is 18% bodyfat is a size 10 and the girl who is 25% bodyfat is a size 14- yet they both weigh the same on the scales.
Find Ways To Relax And Recover
Stress can cause your body to produce hormones like cortisol, which cause the body to store fat, Angela Fitch, MD, vice president of the Obesity Medicine Association, associate director of the Massachusetts General Hospital Weight Center, and faculty at Harvard Medical School, previously told WH. Look, you can’t get rid of stress completely, but you should find your own personal methods to help minimize it.
Need some ideas? Try scheduling time away from work and/or your phone, going for a walk, practicing meditation, and enjoying some self-care, like reading, getting a massage, or talking to a friend who helps you chill out.
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Best Exercises For Side Fat
Here youll find the 10 best side fat exercises so you can get rid of those love handles. Side fat is one of the most stubborn and difficult places on the body to lose but here Ill show you how to get rid of love handles as fast as possible.
You probably know what its like to lose weight everywhere else on your body except your love handles. Getting rid of this troublesome side fat is a lot harder than youd think. Its frustrating you might not have fat anywhere else on your body except the sides of your lower waist.
Yes, its true your genetics are going to play a big part in losing stubborn love handles. But its definitely not everything! Following some simple dieting tips as well as these side fat exercises can do a lot when they dont seem to want to budge.
Weve all heard maybe to eat less sugar will drop that muffin top or maybe even to eat more protein. But the truth is a lot simpler than youd think And with the following exercise list for getting rid of side fat, youll lose them once and for all.
Add More Electrolytes Into Your Diet
Youve seen them in sports drinks, but electrolytes like calcium, magnesium, and potassium are plentiful in many healthy foods that might already be in your diet.
All of themand potassium, in particularcompete with salt. The more that you have, the less salt your body will retain, says Moskovitz. It helps keep the fluid balance stable, so your body flushes out water retention.
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Dark leafy greens, yogurt, and bananas are excellent sources of various types of electrolytes. Moskovitz says everyone should aim for nine servings of fruits and veggies every day: two to three half-cup servings of fruit, and the rest veggies .
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For Getting Rid Of Moobs It Is Important To Do A Combination Of Weight Training Plus Cardio And Also Keep A Close Eye On The Diet
Written by Editorial Team | Updated : May 29, 2015 5:32 PM IST
If moobs or ‘man boobs’ are affecting your appearance and hindering your confidence may be it is time to get rid of them. Medically, this condition is called Gynaecomastia and could be either due to obesity or hormonal imbalance. More often than not, the cause is obesity, and it can be reduced by proper exercise and diet. Reducing fat from the chest is not impossible and the excess fat will disappear only if you lose fat from your entire body.
Not only do they not look good but male boobs due to obesity goes hand in hand with other health problems diabetes, hypertension, cardiovascular problems, etc. So how do you get rid of male boobs?
You need proper cardio and strength training to get rid of the moobs. Cardio is the most effective way to get rid of extra fat and an exercise regime is ineffective without it. It s the best way to burn calories which in the long term will help you get rid of those moobs. But there s more to cardio than just getting on the treadmill and running mindlessly for 15 minutes. There s a way to do cardio properly one needs to constantly vary intensity and mix things up. Read more to find out how you can customize your cardio regime to reap the maximum benefit.
Avoid Eating After Dinner
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.
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Whats The Best Speed To Run On A Treadmill For Toning
According to the American Heart Association, you should increase your training speed until you get a heart rate between 60 and 80% of your maximum heart rate.
To know this data, you can base it on the number 220 and then subtract your age, for example, 35. This way, you would have a maximum heart rate of 185 beats per minute. You need to multiply 185 x 60% and 80% to get between 93 and 157 beats per minute for your target heart rate.
In this way, the heart will work enough depending on your age to burn calories and speed up your metabolism.
On the other hand, you can do interval training, which basically consists of alternating low-intensity work intervals with high-intensity work intervals, i. e., the runner makes periodic increases in intense effort followed by periods of less intense effort to recover. Always on a timed basis.
Interval training is a type of work designed to improve recovery capacity by making our metabolism work faster.
Stupid Myths About How To Get Toned
Do any of these sound familiar? I bet they do. And theyre all bullshit.
Because in order to get toned, you need less fat and/or more muscle, and this sort of myth-based crap is ineffective at both.
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Watch Your Stress Levels
There are so many factors to consider such as your cortisol levels and your sleep patterns, says Naomi. Everything you do exercising, socialising, working, living all contribute to how much stress your body is under.
Whether youre doing a burpee or the weekly call to your in-laws, your clever clogs body cant actually differentiate the stress. Ever wondered why when youre snowed under at work, youre exhausted by end of the day even though you havent got close to doing a workout? Well, thats why.
So, rather than push through because you feel like your body needs it managing your stress and switching up your routine could do you a world of favours, instead. Not least because too much cortisol can actually inhibit your bodys ability to burn fat and make your fat loss and toned tummy goals that bit harder to attain.
Sainsburys says “every little helps” and when it comes to offsetting and minimising stress, thats exactly the approach to go for.
Drink Plenty Of Water
Hydration is key to weight loss. Did you know that the brain struggles to recognise the difference between being hungry and thirsty? As it turns out, thirst is often mistaken for a sugar craving so rather than heading to the cupboard and grabbing that secret chocolate bar you’ve got hidden at the back, try drinking a glass of water instead.
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Track Your Food Intake
When youre trying to lose weight, it can be helpful to track your food intake.
There are several ways to do this, but the most popular and effective ones are counting calories, keeping a food diary and taking pictures of your food .
You dont have to do this all the time, but it may be good to track your intake for a few days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed.
Studies generally agree that people who track their food intake are more likely to reach their weight loss goals .
Here are five free apps or websites that allow you to easily track your nutrient and calorie intake.
Bottom Line:
Tracking your food intake once in a while may help you lose weight by making you more aware of your calorie intake.
Avoid Trans Fat & Hydrogenated Oils
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.
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Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
- flax seeds
- blackberries
SUMMARY
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
A Treadmill With Incline Is The Best
To increase our heart rate, it is also good to train on adjustable incline treadmills. To mirror walking outside, 0.1% and .2% are the best.
This will make training more difficult, but in turn, the muscles in the calf and thighs work much better, thus allowing the development of muscle mass and an increase in calorie burning.
A good way to take advantage of an incline treadmill is to alternate an intensive 30-second workout with 30-second low-intensity intervals for 10 minutes.
If you are a beginner, start slowly and allow your body and organs to adapt to training. You can start walking, dont worry, you will still burn calories.
Also, keep in mind that before starting any physical activity, it is necessary to warm up the muscles for at least five minutes to avoid injury and, if you can, have a medical check-up to assess your physical condition.
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Side Fat Exercise List
Combine with HIIT Workouts For Maximum Results
Now just doing the above exercises can give you some fairly good results. But the best thing you can do is to combine them with HIIT cardio.
When combined together these two forms of exercise will work synergistically to help you target fat loss. Youll be burning fat and building lean muscle throughout your entire body PLUS toning up your side fat area.
An example would be to pick a couple of exercises in the above list and perform them after sprinting on a treadmill for a minute. Or you could alternate between jumping rope for a minute then doing a couple of different exercises on this list. One final example would be to do burpees for 30 seconds, followed by jump squats for 30 seconds, and then finally add in some of the above love handle exercises.
How can I lose my love handles fast?
The basic reason why its so hard to get rid of your love handles is your body fat is too high and you dont have enough lean muscle on your sides. So to fix this youre going to have to replace flab on your body with some muscle while toning up your love handles at the same time.
How do I tone my sides?
The Last Word
We all have stubborn flabby areas on our bodies whether theyre your love handles, flabby arms, lower belly fat, or saggy hips. But the good news is that even if youre born with the genetics for them it doesnt mean youre stuck with them forever.
Dab A Spot Of Vanilla On Your Wrists To Limit Sugar
In a study done by St George’s Hospital, volunteers who wore a vanilla-scented patch on the inside of their wrists reported reduced cravings for chocolate and other sweet foods compared to a control group. You can replicate the study with a little vanilla extract.
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Creating The Illusion Of A Flat Stomach