How to Get Rid of Fat on the Back of the Leg Using The Right Exercise And Diet
Do you feel uncomfortable when wear your favorite skinny jeans or when you’re wearing a swimsuit? If your answer is positive, then our reply is ” You don’t have to feel like that anymore”. It will be a big relief for everyone with this kind of problem, because we just found the best exercises and moves that will help you get rid of the boring, ugly fat on the back of the leg! Follow our steps!
-Reduce your normal, needed caloric intake by 3,500 calories per week, or 500 calories per day, to lose 1 lb. of body weight per week. You cannot spot reduce fat, but losing weight throughout your entire body will allow you to reduce the fat on the back of your legs.
-Choose nutrient-rich, low-calorie foods, such as fresh fruit and vegetables. Eat these, instead of foods that contain added sugars and saturated fats, to help you reduce your caloric intake. For example, eat an apple or pear rather than cookies or potato chips as a snack, and have a fresh garden salad with your lunch instead of French fries.
-You need to eat brown foods over those that are white, such as whole-wheat bread rather than white bread, brown rice over white rice and whole-grain pasta over white pasta.
-You need to run two to three times per week. Running at the pace of 6 mph can burn more than 400 calories in 30 minutes for someone that weighs 135 lbs. while also toning your butt, hamstrings and calves.
-Run up hills. This will strengthen and sculpt the back of your legs.
-Place your feet slightly wider than hip-width apart, toes facing forward. Place your hands on your hips.
-Lower your butt toward the floor as you bend your knees.
-Stop when your thighs are parallel to the floor. Your knees should not extend beyond your toes.
-Push through your feet to return to standing position. Complete three sets of 10 to 15 repetitions to tone and sculpt your hamstrings and butt.
-Stand with your feet hip-width apart, toes pointing forward. Place your hands on your hips.
-Push through your toes and the ball of your foot as you raise your heels off of the ground, until you are balancing on the front part of your foot. Hold onto a wall or chair for support if necessary.
-Lower your heels back to the floor to complete one repetition. Complete a total of three sets of 10 repetitions to sculpt and strengthen your calves.
Deceptively Easy-Looking Step-Ups
-Step-ups mimic the motion you make when you climb stairs. During this exercise you step onto a 15-inch platform with one foot followed by your other foot. Then you step back down with the leading foot first, followed by the trailing foot.
-After eight to 12 repetitions, switch feet, this time starting the motion with your other foot. Try to finish two or three sets.
Dead Lifts with Perfect Form
-Dead lifts will be ideal if you have tight hamstrings, and as long as they’re done with perfect form, they can correct muscle imbalances in your legs. During dead lifts you lower a barbell or dumbbells toward the floor by bending forward at your hips. It’s essential to keep the weight close to your legs, your core engaged and your knees slightly bent.
-As you return to the upright starting stance, contract your buttocks and squeeze your shoulder blades together. Monitor your form in a mirror and complete eight to 12 repetitions and 2-3 sets.