The fat that collects around the thighs gives a very flattering, especially woman. Many people looking forward to improving.
If you cannot wear your favorite clothes because you have gained weight in your belly, your hips and thighs, it may be time to move and get rid of the saddlebags, and these handles love.
This extra weight around the waist, thighs and hips, is often caused by a lack of exercise or poor nutrition (or both) . In addition to a program of cardio or aerobics adequate and a low-calorie diet or changes in eating habits, do exercises that tone your tummy, thighs and hips.
Riding breeches is the name given to excess fat carried on the thighs. This is a predominantly female problem since this is where the excess fat is typically stored in women.
You can get rid of fat thigh's invisible thanks to a healthy diet and exercise. A reduction in a local area is impossible, but reducing your body-fat percentage through regular workout and healthy eating helps you lose weight around the body, including your hips.
Add a component of resistance training to your workout routine sports recharge your métabolime quickly, helping you lose fat and your saddlebags. Check with your doctor whom you can start a special diet and fitness program without problems ( especially if you've been inactive for a long time, or if you have a medical condition).
Offers the following tips and exercises to lose saddlebags:
1) Reduce calorie intake
Burn more calories than you consume to get rid of fat thighs. We suggest you burn 500 to one 1 calories more than you ingest each day to lose 0.5 to 1 kilogram of fat every week. Increase physical activity and adopt a balanced and nutritious diet to maintain this calorie deficit.
Consume fewer calories while changing your eating habits and doing sports offer multiple benefits, including weight loss and reduced visibility of the saddlebags in many people. You can consult the food pyramid or the plate MyPlate to balance your personal nutritional programs correctly.
2) Eat good carbs
Eat healthy carbohydrates such as fruits, vegetables and wholemeal pasta with wheat and lean protein like tuna, and good fats like those found in nuts to reduce your calorie intake and lose fat thighs. Drink at least two liters of water per day.
The healthy carbs stabilize your blood sugar, and help prevent insulin spikes that cause weight gain. Lean proteins to provide amino acids your muscles, which help you to play sports with greater intensity and reduce body fat. Good fats help you feel more satisfied, to prevent overeating.
3) Do cardio exercises
Do some forms of cardiovascular exercise (like running, jogging or walking, overloading, etc....) three days a week (and weight training for another three days)? Try to make between 30 and 90 minutes of this activity, depending on the weight you need to lose to burn calories and get rid of fat.
Cardiovascular activity burns the extra fat, reduces visibility of the saddlebags, improves heart health, gives you a better mood, starts your metabolism. Try sports such as swimming or tennis, or take dance classes or kickboxing, to add variety to your aerobic program.
Walk for at least 5 to 10 minutes each day, gradually increasing your walking time to 30 minutes daily. When you become a more experienced Walker, increase the intensity and duration of your walk. Start slowly so your body can get used to (re) play sports.
Elliptical training machines and steppers allow you to practice low impact while burning calories. Although you cannot reduce weight in a specific location, you can target precise body areas like your waist and your thighs with exercises that tone.
Avoid all the modern gadgets that promise results in no time without any effort. A actual fat loss is the result of a long-term work, dedication and a real change of lifestyle. The same applies to your attempts to lose those cursed breeches.
4) Make appropriate exercises: lunge and squat
Do exercises to tone and strengthen the thigh muscles (like squats or slots with dumbbells)?
For the slot, sit upright with your feet apart at the same distance between your shoulders. Hold a dumbbell 2 or 5 pounds (depending on your experience or strength) in each hand. It made a forward movement with your left foot, then stretch it up. Your right knee should be placed about 3 centimeters (cm) above the ground without touching it. Make 30 slits on each side. Here in the exercise video:
For squats (bending) bent, keep your feet in a very discounted. Hold the dumbbells straight in front of your body. Bend your knees and get your body until your thighs are parallel to the ground. Get up to return to the starting position in a steady motion. Do 4 sets of 15 repetitions? Take 35 seconds rest between sets to boost the intensity of your workout resistance, with the goal of losing the saddlebags quickly. Watch this exercise video:
Do not forget to stretch for 10 minutes before you begin the workout in order to reduce the risk of injury and increase flexibility in your legs. Warm-up for 5 minutes, a brisk walk before lifting weights if you want to optimize your training (bringing blood into your muscles).
5) Twist "broomstick"
Play a variety of exercises that twist the muscles in the waist several times a day to start tone your oblique muscles and burn calories. This supports your overall weight loss and loses the saddlebags.
The twist "joystick" is a type of exercise you can do sitting or standing. Hold a broomstick above your shoulders. Grasp each end with your hands. Entwine gradually from side to side, keeping your to the rear straight and your abs back. Make 25 on either side. Increase your speed and your number of repetitions as you become more powerful. Here's movements on video:
6) Circle at 45 degrees
Slim and softened outside of your thighs with this exercise:
- Lie on the floor, resting on the left side,
- Press your left elbow, and move your legs forward about 50 cm,
- Slightly bend the bottom leg and keep the top leg straight,
- Put your right hand on your hip,
- Lift your right leg about 15 cm and made a circle in the direction of clockwise, while slowly and control, with that leg, keeping your hips still. Make sure your circle is a minimum width of 30 cm,
- Start with three sets of 10 to 15 per leg circles and train yourself to reach 20 to 25 circles later. You should see visible results in the loss of your saddlebags in four weeks.
Work your glutes with this exercise:
- Lie down on your back and bend your knees (or use a gym ball, Swiss ball also known and widely used in Plates to support your neck and shoulders, look toward the ceiling, keep your body horizontal to the by supporting your feet),
- Try to push it back up while squeezing your glutes (as if you were raising them to the ceiling),
- Hold for 30-45 seconds. The only parties to actually touch the ground should then be your feet and shoulder blades.
- This exercise is great for firming your buttocks and remove the saddlebags. It is accessible to beginners. Here is a video that explains the plank oblique.
Many women suffer an imbalance of sex hormones (which cannot be seen easily, even during a blood test). These women are more precisely symptoms of estrogen dominance. They often have a lot of estrogens and little progesterone.
Estrogen is the female sex hormone that gives women smooth and curvy hips. In case of imbalance, it can wreak havoc on your health and your figure. This is a parameter often ignored, although it has great importance when you attempt to fight the saddlebags.
Wondering if you have an estrogen dominance? If you answer "Yes" to any questions below, it is likely that estrogen plays a role in your body weight problems:
- Are you overweight?
- Do you have been fat in your hips and thighs?
- Introduce yourself a problem of hypothyroidism?
- Do you have fibroids, endometriosis or polycystic ovary syndrome?
- Have you taken or are you currently taking birth control pills?
- Are you menopausal or perimenopausal (premenopausal) ?
Remove at least one of these sources can be disruptive great good to your health and fitness. Suggested the following ways to avoid the estrogen excess:
Eat organic fruits and vegetables when you can do to avoid estrogenic pesticides.
Buy higher-quality protein. Those who are poor are filled with estrogen, then pay a little more to enhance your qualitatively proteins (grass-fed beef, free-range chicken, hormone-free dairy products, etc....).
Select the version without paraben or phthalates in cosmetics, body care and deodorant.
Only use natural cleaning products.
If you use plastic containers to store food, do not put them in the microwave. Put your food in glass as much as possible before heating in a microwave oven because of estrogenic chemicals present in the plastic can leach into food.
Avoid water bottles soft plastic when you can by using glasses at home or office and with the acquisition of a water bottle stainless steel.
Support the ability of your liver to detoxify estrogen consuming enough zinc (which decreases the aromatization of testosterone to estrogen), resveratrol (the antioxidant present in red wine) , of curcumin (major pigment turmeric, very good, especially if you suffer from insulin resistance), grape seed, vitamin B6 (which assists the detoxification of estrogen) .
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