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How do you burn fat off the back of your thighs?
No matter how many squats or lunges I do, the fat stays there. The rest of me is thin. How can I burn it off without gaining muscle mass? I’m constantly sore from the exercises I try, but nothing’s working. Help!
1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.
2. Totally avoid caffine at least for the first two weeks on the program.
3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.
4. Don’t weigh yourself more than once a week
5. Take starting measurements as well as weight - sometimes you’ll lose inches before pounds
6. Avoid any type of "low carb" sweetener for the first two weeks
7. Don’t compare your loss to someone else’s - this is a YMMV thing (your milage may vary)
8. Stalls are common around the third week so don’t panic
9. If you follow your plan to the T and don’t lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food
10. Have bloodwork done before starting so you have a comparison
11. Cholesterol can be elevated in the first few weeks til your body adjusts - make sure your doctor knows that you’re doing low carb and when you started
12. Don’t blame the diet if you don’t read your plan book — blame the diet if you don’t read the labels — Don’t blame the diet if you don’t follow the diet
Hope this can help u. 
The reason squats and lunges don’t help, is because they are for muscle toning and not fat burning. Cardio exercise burns fat and you cannot target specific areas to burn it. You run or bike or swim or whatever cardio activity you choose, and your body decides where it will burn the fat from…eventually it’ll choose the back of your thighs.
Doing muscle toning/building exercises is fine…good in fact. The more muscle you have, the faster your metabolism (so you burn more calories even at rest).
Keep up with the squats and lunges so you have shapely legs, but add cardio to get rid of any excess fat…and of course, you should be eating healthy all the time.
References :
former obese person
i just earned two points!
References :
I’ve been studying quite a bit for the last two years. Losing leg fat, especially in women concerned with not giving up cup sizes, is pretty difficult, but it’s not impossible. But traditional theories on fat loss aren’t going to work.
Traditional fat burning exercises are aerobic, which means they burn oxygen in the muscles to create energy, which is why you breathe harder. However, aerobic exercise depletes the energy supply to the entire body, so the body burns fat specifically where the oxygen concentration in the blood is the highest, i.e. from the fatty deposits on your chest and torso first. THIS IS WHY WOMEN LOSE CUP SIZES INSTEAD OF JEAN SIZES!!!
Anaerobic exercise feeds directly on energy within the muscle itself. Studies have shown that extended anaerobic workouts (like circuit weight training, kickboxing, half court basketball games, jumping jacks etc) can create localized depletions in muscle energy, so oxygen rich blood can feed on LOCAL fat deposits.
Based on this, the best way to localize fat loss is by doing anaerobic muscle movements for a long time. Essentially by doing anaerobic aerobics. Do circuit training (weight lifting) exercises with low weights and high repetitions, i.e. a weight that pushes you to complete 3-4 sets of 12-15 repetitions. Focus on your legs, use a stair climber backwards when you’re doing raw cardio, or rotate your feet backwards on elliptical machines. Use enough resistance to stress your muscles, but light enough weight to let you finish 12-15 reps. Keep your heart rate LOW, try to stay below 75% of your max, maybe around 120-150bpm, but keep pushing your muscles to keep the weight moving.
Low weight, high rep workouts will help train your slow twitch muscle cells, making your muscles look long and lean, all the while pulling the fat out of the tissues around itself.
It’s not for everyone, but kick boxing is an incredible cardio workout. It utilizes explosive leg muscle movements that rapidly burn energy (read fat) and focuses blood-flow to your legs. It’s fun, always changing, and a good stress relief in general. If you’re into it, add a little kickboxing after your lower body circuit training to help lose that stubborn leg fat.
References :
I’m a fitness freak…
# Here are my ten top tips to tip the scales your way:
CREATE YOUR OWN VIRTUAL REALITY.
# EAT NUTRITIOUS WHOLE FOODS.
# ELIMINATE HIGH GLYCEMIC FOODS.
# DRINK PLENTY OF PURE LIQUIDS.
# MOVE YOUR BODY. BUILD MUSCLE.
# INCREASE HIGH FIBER FOODS.
# CUT OUT BAD FATS, ADD GOOD ONES.
# ENJOY DOING IT YOUR WAY.
# HAVE A SIMPLE ORGANIZED PLAN.
# FORGIVE YOURSELF AND MOVE ON.
- Healthy life every day!!
References :
There are more tips and info.
How to lose weight naturally has been in debate for years.
Some say low carb. Some say high carb. Some say it’s how much food. Some say it’s how much exercise. But none of these covers the whole picture.
How to lose weight naturally is not rocket science. It just takes accepting the facts of these seven natural laws of weight loss, plus good old-fashioned stick-to-itiveness.
Seven Laws of How to Lose Weight Naturally
1. Make a commitment to whatever it takes.
2. Start from a foundation of happiness.
3. Design your own healthy diet plan.
4. Manage your emotions.
5. Find a way to exercise daily.
6. Keep a Journal.
7. Be persistent.
References :
1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.
2. Totally avoid caffine at least for the first two weeks on the program.
3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.
4. Don’t weigh yourself more than once a week
5. Take starting measurements as well as weight - sometimes you’ll lose inches before pounds
6. Avoid any type of "low carb" sweetener for the first two weeks
7. Don’t compare your loss to someone else’s - this is a YMMV thing (your milage may vary)
8. Stalls are common around the third week so don’t panic
9. If you follow your plan to the T and don’t lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food
10. Have bloodwork done before starting so you have a comparison
11. Cholesterol can be elevated in the first few weeks til your body adjusts - make sure your doctor knows that you’re doing low carb and when you started
12. Don’t blame the diet if you don’t read your plan book — blame the diet if you don’t read the labels — Don’t blame the diet if you don’t follow the diet
Hope this can help u.
References :