How to achieve slender legs?
If you have always dreamed of long and slender legs, then you can rest assured that every woman dreams of this. However, if you were not blessed with beautiful legs from birth, you will need to put in a lot of effort to achieve decent results from the waist down, from burning excess fat to creating the ideal leg shape you've always dreamed of.
But before you embark on this challenging journey, you'll want to know seven important facts about your thigh fat.
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Spot-on fat reduction is a myth
If you want to lose fat from a specific area of your body, the bad news is that you won't be able to make a decision about where exactly you'll lose weight this time. A huge amount of research has been conducted to study the concept of fighting fat in specific areas of the body. In a recent study, participants exercised only one of their two legs for three months.
If shaping a single ideal body part were possible, an exercise like this would definitely have an effect. However, this study came to the same conclusion as all previous ones. The body gets rid of excess fat as a result of a calorie deficit achieved through diet and exercise, but you cannot control which part of the body loses fat first. In this study, participants lost an average of about 10 percent fat, but there was virtually no difference between the amount of fat on the exercised leg and the resting leg.
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If you are training at home
A girl can gain weight at home, which cannot be said about guys. Although you need to make or buy some equipment. For example, you don’t have dumbbells. No problem. Take a regular plastic bottle, pour water into it and the dumbbell is ready.
In the case of squats, you won’t get away with just one bottle. Take a five-liter beer or bottled water bottle and fill it with water. When this weight is not enough, fill it with sand. During wide-legged squats, hold the handle between your legs and squat down. You can also tie several bottles together.
When you squat in a normal stance, hold the load at your sides with your arms down, or lift it to shoulder level and place part of the bottle on your shoulders.
For convenience, you can attach fabric handles to the bottles. You don’t need any special sewing skills here, so I think you can handle it. Or wait for updates. There are plans to make a whole series of articles on how to make various training equipment at home. Maybe there will be a small mini-course, free!
Leg fat is linked to fertility, which is why it's so hard to get rid of.
The fat on your thighs (and calves and buttocks) is vital when it comes to childbirth, and that's why your body struggles to hold on to it and won't let you get rid of it. This is good news for those who want to get pregnant, but bad news for those who want to lose weight in their lower body. Those people who are medically classified as overweight or obese should have no problem getting rid of fat in this area.
But if you're already quite lean, you'll have to follow a pretty strict diet and exercise program to slim down your thighs. But be careful: Given the relationship between leg fat and fertility, if you lose too much weight, it could disrupt your menstrual cycle and reproductive capabilities.
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Bad advice
I was horrified when I read what they advise on many women’s sites on how a girl can gain weight or how thin women can gain weight. I have never seen such terrible advice!
By following these tips you will ruin your health!
Here are some of them:
- Move less
- Eat at night, especially sweets and starchy foods
- Load up on cakes, flour and sweets
- And other nonsense
Never do this! That's all for me! See you on the pages of Factor of Strength. And finally, watch the video with funny and very creative kittens)))
Even thin legs are not guaranteed to be free from cellulite.
Fat on the legs, especially on the back of the thighs, most often takes the form of cellulite, which are pitty deposits of fat that look like cottage cheese under the skin. Cellulite is incredibly common in women (about 90 percent of the fairer sex have it), and getting rid of it is one of the first desires of women trying to lose weight.
Unfortunately, because cellulite is a result of connective tissue structure, skin thickness, and the amount of pure fat, even if you lose weight and your thighs become much thinner, it may not change what the remaining fat under the skin will look like. And although there are special methods for getting rid of cellulite, none of them will allow you to forget about it forever. But there's nothing wrong with that: if the world's best athletes and models can accept cellulite on their body, so can you.
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Don't worry about your thigh gap (or lack thereof)
Despite all the tempting pictures and articles on the Internet that might lead you to believe that having a gap between your inner thighs is an indicator of how much fat you have, this is not true. Bone structure, namely the shape and placement of your hip bones, plays a much larger role. The wider your pelvis, the greater the distance between your thigh bones and, accordingly, the greater the gap between your thighs. Therefore, even the slender girls who have boyish hips are much less likely to be able to achieve a gap between their thighs. So when you begin your journey to perfect thighs, you should remember that even the thinnest thighs may not have any clearance between them.
If you are training in the gym
In order for a girl to gain weight, I recommend going to the gym, there is the necessary equipment there. The main thing is that your working weights gradually increase. In squats with a barbell, do up to 50 kg. You will have enough. In deadlift you can limit yourself to 40-50kg.
The main thing is to start with small weights and do a high number of repetitions
Training methodology
- General warm-up, stretching
- 20 times in one approach.
- 2 warm-up sets (approaches). Start with a small weight and then increase it.
- 3 working sets
- 2-3 exercises per day maximum
- 3 workouts per week
This will allow you to stimulate your muscles to grow, but leave the energy for recovery and weight gain. And you remember that this is our goal.
Training program for weight gain for girls
First day
- Squats 3x20 times
- Squats with wide legs (hold the load between the legs) 1×20 times
Second day
- Push-ups with narrow arms 3×10-15 times
- Dumbbell overhead press 1×10-15 times
The third day
- Deadlift on straight legs 3×20 times
- Standing calf raises 3×20 times
The program does not indicate warm-up approaches. Do at least 2 warm-up sets before the first exercise! If you are still squatting without a load, then warm up with a small number of repetitions of 5-7, but be sure to use the full amplitude. When you start doing weighted exercises, warm up with 10, 20 repetitions, and then move on to weighted exercises.
Warm-up is needed to warm up the muscles, ligaments and joints for work. Without warming up, you simply cause significant harm to your body.
You need protein
If you want to lose fat on your thighs or anywhere else, you will have to eat less. If you eat fewer calories than you burn, your body will burn stored fat to make up for the shortage. And if you maintain this calorie deficit over weeks and months on a consistent basis, burning fat makes you look leaner. Even so, your low-calorie diet should still provide the building blocks your body needs to stay functioning. In particular, we are talking about essential amino acids, which are contained in protein. If you don't eat protein-rich foods such as meat, fish, cheese and legumes, your body will begin to consume your own muscle to get the nutrients it needs.
And this, naturally, is not very good. Muscle is your primary tool for burning calories, and if you lose it, it can seriously disrupt your metabolism, making it much more difficult to lose weight. And while losing muscle mass can cause your overall body size to decrease, it will also cause your legs to lose their toned shape, which of course, no one wants.
Special exercises to increase mass
If you need to gain weight in your chest or legs, then in addition to six meals a day, you must do physical exercise. We take one 0.5 liter bottle in each hand (if there are no half-kilogram dumbbells), and begin to move them in different directions. Do this ten times, increasing by one with each approach. It will be difficult at first, but after a month of such exercises, the volume of the chest (muscle) will increase significantly.
In fact, you can do without diets at all, you just need a little diligence, and not indulge in fatty fried foods and fast food, otherwise we will not acquire beautiful sexy forms, but risk getting ugly fat.
After each approach, you need to eat a product rich in microelements, for example, everyone knows about the benefits of nuts, so after physical exercise, eat a handful, this will activate the brain, and the body will replenish the loss of carbohydrates.
There is often not enough volume in the legs; you need to squat, so your butt will tighten and your hips will become rounder. At least 50 times, and over time after each approach we increase the number of squats. A very good exercise is “sliders”, we sit on our butt and begin to move forward in this position. So five minutes, then a break and some nuts.
The easiest way to gain weight is in the butt, squats, jumping, crawling, running. There are simply countless methods; callanetics helps very effectively. It makes the hidden muscles work well, which are responsible for the formation or disappearance of volume. This sport is suitable for both young girls and older women.
Muscles decide a lot
Many fitness professionals say that weight loss happens first in the kitchen, as losing excess fat has to do with your diet. However, for most people, weight loss is not the only thing they want to achieve. After all, they do not diet in order to achieve a certain percentage of body fat, they do it so that their body looks attractive. And getting the right balance of building muscle and losing fat can play a very important role in how your body looks. In other words, factors such as height, bone structure, and body weight distribution may not give you the skinny legs of a runway model, but if you develop muscle in your lower body, it can have a positive effect on your appearance. appearance. What's more, it can even create the illusion of longer, slimmer legs. So even if you've lost a significant amount of fat on your thighs, you should consider strength training to build muscle mass on them.
Study #3. Is it possible to reduce the fat layer above the abs by pumping up the abs?
In 2011, a study was presented in The Journal of Strength & Conditioning Research (Vispute et al.), in which subjects consumed the same amount of calories for 6 weeks, but were divided into 2 subgroups: the first (control) did not exercise at all, and the second – I trained 5 days a week, performing 7 exercises on the abdominal muscles at each training session, 2 sets of 10 repetitions.
Results : scientists did not find significant differences between the two groups of subjects in such indicators as total body weight, total body fat percentage, abdominal fat percentage, waist circumference, skin fold thickness on the abdomen and in the iliac crest region (see photo below).
Measuring the thickness of the fat fold in the area of the iliac crest.
Scientists' conclusion : 6 weeks of abdominal muscle exercises is not enough to reduce subcutaneous adipose tissue in the abdominal area and improve other indicators of body composition. It was found that during the study, the trained participants significantly improved their abdominal muscle endurance compared to the control group.
Diet and exercise may not be enough
About ten percent of the human body consists of essential fat, which is so called for the simple reason that it is necessary for normal existence. Your body requires a certain amount of fat to continue to function, and unfortunately, this fat may be located in the places where you would most like to get rid of it. So if you've been diligently exercising and eating right and are seeing results in every part of your body except your legs, you should realize that there's a good chance you won't be able to lose excess fat without putting your health at risk.
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