Women’s hips tend to lose weight when the percentage of total fat in the body is approximately equal to 18%. However, if you want to clean fat from the hips so that this part of your body is slim, supple and aesthetic, you need to know what type of hips you possess. Otherwise, you risk gaining extra kilograms of muscle.
Do you think your legs are too thick, or maybe too muscular? Or are you unsure of either?
To get on the path of proper training, go through this test. It will help you determine if you need weight loss or muscle loss:
- Hip test
- How to lose weight in the hips
- 1. Avoid exercises such as squats
- 2. Cardio workouts to reduce hip size
- 3. Long cardio workouts for burning fat without increase in volumes
- 4. Running for weight loss and shaping
- 5. Strength training
- 6. Perseverance
- 7. A clear training program
Hip test
- Pull your toe forward, tighten your entire leg
- Tighten your thigh muscles
- Take the top layer of fat and / or skin in this place
If the layer is too thick, then in your your hips have a certain amount of excess weight, and you can suffer from cellulite
If you weren’t able to grab anything, your muscles large enough and strong, so don’t worry about cellulite and excess body fat
How to lose weight in the hips
Use these tips to make your hips slimmer and clean. fat on the inside.
1. Avoid exercises such as squats
Avoid exercises such as squats, lunges, flexion legs, lifting a heavy barbell in a squat, stretching legs and lifting bodies on calves, especially with heavy weights. These exercises are NOT HELP to lose weight in the hips. Avoid training on simulator Stairmaster. Although it is widely believed that this exercise reduces the volume of the hips, in fact it is aimed at thigh muscles and vice versa can increase them. Power training make muscle tissue bigger. You can execute them when you drive fat from your hips and get an idea of how it looks your muscles.
2. Cardio workouts to reduce hip size
This is the main weapon in your arsenal. Your goal should be – burn all fat without building muscle. To attain her, you need to avoid overloading the thigh muscles. If you work with cardio equipment – adjust low resistance (for example, on an elliptical or exercise bike) or a small slope (on treadmill). However, for maximum efficiency, follow workouts with moderately high intensity (depending on how hard you usually train). Use a meter palpitations. When doing outdoor exercises, avoid hilly terrain.
3. Long cardio workouts for burning fat without increase in volumes
They will help to avoid overloading muscle tissue, as this makes muscles large and bulky. Long lasting instead cardio training (e.g. long distance running) is aimed for the study of smaller muscle tissues, the ability to grow which limited. As a result, you strengthen your muscles while burning. fat, without building muscle in the hips. With another sides, try to avoid short cardio approaches (e.g. sprint, high-intensity interval training). Even though they help to get rid of fat, building up will be another effect the muscles. Long distance running is one of the most effective exercises for slender thighs and legs. Long runners distances are usually owners of very slender legs, especially in comparison with sprinters, whose legs are very muscular.
4. Running for weight loss and shaping
Long distance running is especially useful for those who have long muscle, as this will help reduce muscle size and fat around muscle tissue, thus making the hips smaller. it finally change the size and shape of your hips and calves. That is, for in order to reduce the size of the hips, you need to run on a treadmill for long distances with a small or zero slope. If you run seems too complicated or you cannot run, try train on an elliptical trainer with small or zero resistance. Posture is very important when doing exercises on this simulator. With proper posture your gluteal muscles, muscles on the outside of the thigh and muscles hamstring (posterior thigh) and quadriceps (front of the thigh) will decrease, so you avoid bulky muscle builds on the hips.
5. Strength training
After you have lost a certain amount of weight, the most time to think about strength training. If you need increase muscle mass to acquire the shape and elasticity of the hips and buttocks, you can resort to these exercises. For, to have legs of fantastic beauty, you need the muscles. Therefore, if your body has lost its elasticity and shape after losing weight, this training program will help return him former tone and appearance.
Do not lift too much weight (about 70% of your maximum weight when approaching), so your muscles will become stronger, more beautiful and more prominent, and you will avoid senseless increase in apparent muscle volume.
In other words, focus on repeating rather than increasing load. For mesomorphs (people whose muscles are rapidly gaining mass and remain toned for a long time) these exercises may be superfluous.
6. Perseverance
You should try and focus on the result that want to achieve. You cannot burn fat in certain places, especially in the inner thigh. Impossible to get rid of excess weight point. Subcutaneous fat burns evenly throughout body when you begin to lose weight. Inner thigh – one of those parts of the female body, of which subcutaneous fat will be go last. Remember to be realistic and setting yourself the goal of losing weight, taking into account genetics, body type and exact body fat level. Only in this way can you achieve perfect results and proportions.
Remember that you need time and willpower.
7. A clear training program
Take a look at the Visual Effect for Women program (also there is a “visual effect for men”). If you need to get rid of extra centimeters (fat or muscle), or if you feel that Your Muscle Weight Is Too Big – You Should Read This .. Author touches on the desire to become fit and beautiful without crazy and sharp increase in muscle. His program also seriously affects the problem of excess muscle mass and presents a clear strategy for changing diets, programs strength and cardio training, aimed not at increasing, but at muscle reduction. In the first chapter, the author writes:
“Tired of hearing that you will never become big and strong, because you don’t have enough testosterone? I will break this one for you and other myths that women constantly hear and tell women. ”
“Visual Effect for Women” also offers solutions to reduce muscle if you feel too large. Here is an excerpt from one of the chapters of this work:
“A lot of women have athletic legs and hips that they would like to make slim and bold. Special often this occurs in those who once made the wrong training program. Despite the fact that this is a prohibited topic, I I’ll show you the tricks that really work. ”