How to get rid of excess fat in the legs and thighs

Excess fat can be deposited in various parts of the body, but many women have the most fattening hips and thighs. Get rid of the excess fat in this area is not easy, but it is possible. Catching activities at least four times a week for 30 minutes, by eating more fruits, vegetables, whole grains, lean proteins, abandoning refined sugar, you will be able over time to find the shape you dream about. We must remember that while there is no way to lose weight in any particular location (which would, of course, very cool!). If you lose weight in the hips, but in other parts of the body you will also lose volume.

You will need:

• Exercise Bike
• Rope
• Dumbbells
• Rod
• Bench bench

Watch your diet. Include in the diet more protein and fiber. Fiber helps your body digest food, and proteins increase the effectiveness of training.

• 3-4 times a week to jump rope. This is an excellent exercise for the leg muscles; In addition, it helps elevate mood, as strongly associated with childhood. Hop on one foot, two, and be sure to keep your back straight.
• Practise on a stationary bike, swim, run or walk briskly. Try not to sit in the classroom on a stationary bike - then the muscles of the legs and buttocks will get the maximum load. When swimming, as much as possible to move your feet. Run recommended half an hour 3-4 times a week and walk better every day.
• Do sit-ups 3-4 times a week. Keep your back straight, breathe in when the squat and exhale slowly when standing up. Do 3 sets of 10 sit-ups. Gradually increase the number of sit-ups. After a few weeks start to perform squats with dumbbells, and then - with a barbell.
• Lunges with dumbbells. Stand with your feet shoulder width apart, dumbbells in your hands. Set the right foot forward as you can, with the left foot must remain in place. Bend both knees, squat down as far as work, then slowly return to starting position. Repeat 10-15 times for each leg.
• Spread on the floor mat for fitness and lie on your back. Lift the leg while inhaling and lower their output, but they do not touch the floor. Repeat 10 times, rest and do another 2-3 sets.

Exercises for buttocks, thighs and legs

These exercises will give your thighs and legs firmness and beautiful shape - on the condition, of course, that you regularly do. Some of them are used paper plates, which increases the effectiveness of training.

The sliding side lunges

Stand with legs slightly apart. Left foot on a paper plate. Bend the right leg while sliding the left foot on the plate side. Slowly return the left leg to the place and so repeat 8-12 times. Then place the dish under the right foot and do more exercise 8-12 times.

Moving attacks

Stand with feet hip-width apart, devaya foot on the paper plate. Bend the right leg at the knee and the left slowly retracted. Do exercise 8-12 times for each leg; do 2-3 sets.

Squat on one leg

Stand on a low bench or step platform. Lift and pull out a little in front of the left leg and bend the right leg so that the left touched the floor. Slowly straighten your right leg; repeat 8-12 times.

Squat with a chair

Stand with your back to a chair, keep your back straight. Slowly bend your knees and squat until your buttocks almost touch the chair. Stay in this position for 2-3 seconds, then stand up. Do 12-16 repetitions.

Lifting the leg on step platform

Stand with left foot on a step platform or a low bench, so that the right leg is hanging down. Bend the left leg at the knee, but so that the right foot is not touching the ground. Straighten the left leg and the right take aside until you feel the tension in the muscles. Repeat 8-12 times.

Do not forget to warm up before each workout for 5-10 minutes. During and after exercise drink enough water. If you've never used the gym discs or paper plates for the beginning of the work out to use them. They only need to put a sock. When you start to move, lift the heel. If necessary, it can help you to quickly slow down.

Causes of obesity and their elimination

The ideals of feminine beauty The mystery of female beauty - mystery and femininity   often change: a fashion that includes lean "boyish" figure, the - feminine form, lush breasts and rounded hips. Unchanged remains only one thing: a beautiful female figure assumes tight flat tummy. The problem of how to remove belly fat, is always relevant for young girls and for older ladies. Are there reliable ways to get rid of belly fat?

Other causes of excess weight - different ways to get rid of belly

Of course, most often on the fat belly full of complaining about the people whose excess kilograms postponed including in the waist area. However, the error is to believe that only excessive eating and physical inactivity - the only cause of the big belly. Sometimes on the bulging belly complain even very slender people.

Men maintain a flat stomach is simple enough - you just do not run themselves, eat right and to exercise .  Women less fortunate .  During pregnancy, the stomach of even the most slender women increases significantly .  This, of course, perfectly natural, but unfortunately, after the birth of your baby figure did not immediately return former shape .  During pregnancy, the abdominal muscles and the skin is significantly stretched and after childbirth are often stretched (especially if the pregnancy is already in middle age, when the elasticity of the skin decreases) .  As a result of excess skin hanging on her stomach like an apron .  In this situation, it does not always help, even exercise - in advanced cases require plastic surgery .  For a long time after the birth of a child can be enlarged and the uterus .  In this case, to help the famous Kegel exercises, as well as breast-feeding Breast-feeding: feed - and no nails! , Which is known to promote uterine contractions.

Another common reason for the increase of the abdomen - it banal bloating. In this case, usually serves lower abdomen - and below the navel. The reasons for bloating are quite diverse: they are intolerant of certain types of food, and food allergy, and the lack of mobility of the bowel, and the totality of all these factors.

Some foods cause bloating. First of all, it's yeast (baker's and brewer's) and all products where yeast include: bakery products, beer and kvass. Often the cause of wheat intolerance, alcohol, soft drinks, dairy products. Flatulence and bloating provoke and products containing a large amount of fiber: it's all kinds of beans, cabbage and some other vegetables. Excluding these products from the diet as well, it makes it quite quickly solve the problem of bloating.

Sometimes it can cause bloating, bad food combinations. It is recommended to practice the separate food, very carefully mixing different kinds of food. It is also important, as a man receives food. Eating in a hurry, poor mastication, swallowing air - all these bad habits interfere with the body to properly digest food and contribute to fermentation in the gut. To prevent bloating should drink plenty of water without gas. On the day should drink about two liters of still water a comfortable temperature. It helps digestion.

Stress - is another reason for which the fat is deposited in the abdominal area. In a stressful situation, the body switches to energy storage, so that man had enough strength to quickly escape from the source of danger. But times have changed, and not from the modern stresses of escape. As a result, fat is burned, putting on the abdominal wall.

If the cause of the stomach in one degree or another is stress How to beat stress? Create an oasis , The usual diet is not enough. It should also be put in order nervous system. This will help to yoga, meditation Meditation - treats the body and the spirit Massage. Will benefit a variety of herbal teas with calming effect. From the diet should exclude coffee, alcohol, tea, carbonated drinks. It is advisable to limit sweets, exciting spices, processed foods.

Need to lose weight

Still, most belly fat - the problem of people who are overweight. A gain weight all different. Someone extra weight deposited primarily on the hips, giving the pear-shaped figure. Women with this type of obesity long enough to retain small waist, while their hips becoming massive. Other fat begins to deposit in the upper body - chest, shoulders, and most unpleasant stomach. This type of obesity called "masculine" and he, according to doctors, is much more dangerous to health than women, in which fat is stored below the belt.

The fact that the fat on the abdomen is different. Subcutaneous fat is almost no different from fat in other parts of the body - it looks ugly, but health is, in principle, is not dangerous. Much more unpleasant so-called "visceral" fat that is deposited in the abdominal cavity between the internal organs. This kind of fat affects the hormones, contributes to the appearance of cholesterol "plaques" in blood vessels, improves blood pressure and threatens unpleasant diseases such as heart attacks and strokes.

Fortunately, from the visceral fat is relatively easy to get rid of. It was the fat disappears first when a diet with reduced fat and simple carbohydrates. Refusal of fried foods, fatty meats and sweets allows to effectively lose weight in the waist in a short time, thus improving not only the appearance, but also health. However, too fast is not recommended. Since visceral fat has the ability to accumulate various toxins, accelerated weight loss can lead to self-poisoning organism. The optimal rate of weight loss should be considered as two kilograms per month or half a kilo a week.

Is deposited on the belly and subcutaneous fat. It is not as dangerous to health, as an internal, but it looks unattractive. Get rid of this fat will also help diet with reduced fat and simple carbohydrates.