If you have excess weight on your legs and bum, the best way to reduce it is to both firm up the muscles on these body parts and reduce overall body fat. This means that you need to change your diet to reduce your calorie intake, burn fat through cardiovascular training and perform regular resistance training that will speed up your metabolism and build muscles on your bum and legs.
Instructions
1. Reduce the amount of simple carbohydrates in your diet, such as white bread, white rice and refined sugar. These are not efficiently burned by your body and are stored more easily as fat. Instead, eat complex carbohydrates such as vegetables and wholegrain rice, breads and pastas.
2. Eliminate soda and fast food from your diet. Processed foods contain unhealthy fats, preservatives and other additives that will stop you from losing weight and that have other detrimental effects on your health.
3. Reduce your portion sizes so that you are consuming fewer calories per day. So, if you usually have two helpings for dinner, have one; if you usually have one helping, use a smaller plate. Weight loss is a direct result of consuming fewer calories than you burn each day.
4. Interval train every second day for cardiovascular fat burning. Work as hard as you can for a short period then "actively rest" for a short period, which means continuing at a slower pace. Start with thirty-second work intervals and two-minute rest intervals, but gradually reduce the length of the rest intervals over time. The total workout should be around twenty minutes.
5. Squat on the days that you do not interval train. This is the most effective leg and butt exercise, and is also a good cardiovascular fat burning exercise. Put a barbell across your back and squat down, putting your butt backwards and keeping your knees from going forward. Ensure your feet are flat, and when your thighs are parallel with the floor push back up. Use a weight with which you can only do five sets of five reps.
6. Deadlift by squatting in front of a barbell on the floor, holding it at shoulder width, then pushing with your legs until you are standing with it at waist height. You should start at a low enough squat that your shoulders are behind the bar, and your back should stay straight through the entire exercise. Repeat for one set of five repetitions.
7. Sit at a leg curl machine with your ankles on the front pad and the rear pad right under your kneecap. Curl knees, pushing your legs forward until they are straight, and slowly release. Repeat for five sets of five repetitions.
Tags: your legs, your diet, cardiovascular burning, consuming fewer, consuming fewer calories, fewer calories