Are you trying to run your legs? Let’s tell you how to avoid the most common mistakes.
“Heeeeeelp, while exercising and running my fat legs !! I’m sporting to lose weight, and instead, I can not get stuck in the pants I had before. “That’s how it sounds like the ladies’ lamentations, which decided to make lean legs with regular jogging.
If you have a similar affliction, I can calm you down: by running and exercising your legs, NEVER EVER will become fainted (I mean they will not have a larger layer of fat).
The truth is that by running your legs you can increase (especially in strength training) – the volume of muscle mass increases. If you have a poor diet and you do not burn fat, then you have to think that your thighs (and sometimes calves) do not jump into your tight trousers.
Generally speaking, the problems with the thighs and hips are mainly pear- shaped people (mostly women) – narrower shoulders, relatively narrow waist, rounded hips and thicker thighs and calves. Fat is saved from the waist down and, unfortunately, tends to stick to the owner / lick.
Little consolation can be the fact that the fat in this area is not as dangerous for the health as the abdomen . But the feeling of “let’s do what I do, does not hurt the same centimeters,” demotivates man and he wants to quench everything.
But do not throw the grain into the grain. It just wants to start doing a few things differently and the results will come.
Mainly keep running. Running is a great helper. Just follow several principles.
1 Properly designed menu is the basis
Slim legs, just like bellies, “do” in the kitchen. Here, in particular, the result is 80% of the meal and only 20% of the exercise.
The basis is therefore a diet adapted to the body to burn fat efficiently and to build muscle if it is deficient.
The key is to supply the body with plenty of protein, timely carbohydrates, and overall fitness training and day-to-day activities.
If you give me a fast food sugar (and it can be a healthy-looking smoothie stuffed with fruit) while sitting and doing nothing, the body stores the unused energy into the fats. If you give the same drink after a hard workout, you add the glycogen stock in your body and help your body regenerate.
A lot of girls are focusing on cardio to burn fat as much as possible. But if they have a bad diet set, they do not even get into their fat stores.
Sports nutrition is not difficult to understand – it is about mastering the basic knowledge of what the food contains and supplies to the body (sugars, proteins, fats …). A little bit of orientation in the training zones, and then you can use the sources of slow carbohydrates for your purpose, or at the right time you can get fast protein.
In daily exercise, I see people who sweat blood a couple of times a week in an effort to lose weight, but literally squeezing a killer diet. It is often not the biggest problem in calories but in the wrong timing of individual macros.
So if you have chaos in what you eat, I recommend some time to devote little self-education. I know dozens of people who are desperate for hours in fitness, but years have no results. What is their surprise when he finds out that it was just enough to put together the menu.
If you want really comprehensive information, not just to know how calories are calculated, I recommend the Sport Nutrition Course where you can get information on what to eat before training and after training, whether you want to lose weight or build muscles, which sports supplements (whether purchased or natural) really work and which do not matter.
2 Breathing and plenty of clean water
In order for the body to burn fat, it needs enough oxygen and water. Breathe properly and drink enough. It seems so obvious, nothing is worth it, and yet (or that is why) most people cough about it.
Do you want to lose fat effectively? Then make sure that you have at least 1 liter of water within a sufficient drinking regime (from a total of 2 to 3 liters of fluid). Pure water, without added ingredients, not only hydrates you, it also helps with detoxification.
And learn to breathe properly . When you are almost choking when running or exercising, you can hardly count on aerobic burning fat supplies.
3 Fat burning zone
It’s no secret that the fat is best burned during aerobic exercise . The condition that the body burns mainly fats, not sugars, is the well-defined aerobic zone – the heart rate for this training zone.
The problem is that the vast majority of people do not know how high the heart rate they should run to make the body go for energy in fats and not in sugars. This is just one test of the lactate curve and one knows exactly what it is. You can read more about the correct heartbeat settings here: Lactate curve
Another condition for the body to start burning fat stores is the exhaustion of sugar in the blood. You can do this either by not taking up sugars at some point in advance of aerobic training, or by exhausting any sugars by force. So, if you want to combine strength and cardio, then initiate a first exercise exercise when enough blood sugar allows you to perform the exercises well , and then with depleted sugar, you can start burning fats immediately.
Muscle building is necessary for body shaping. But you have to keep in mind two things.
- The first is that strengthening a particular body part does not mean you lose that part. You can not influence the place where your fat will dwindle, and where you want to lose it, it usually disappears as the last one. Example: you run, strengthen your legs, make squats, runs …. and instead of fat on the thighs, the breasts will disappear …. That’s the bad news. You need to be patient and reduce the fat overall (see Nutrition and Cardio above). It will also happen from the waist down … … to endure.
- The good news is that you can influence the growth of specific muscles. And this should be used for the optical shaping of the whole figure.
For the figure that gains from the waist down it is usually necessary to work on the increase of the mass on the upper half of the body or the buttocks. The weak hands, abdomen and back will accentuate even more distinct legs. When you increase the volume of muscle in the upper half of your body, you can increase your overall metabolism, lose weight more quickly, and most of all optically deliver a “stronger bottom”.
If your legs too much muscle (As with most runners legs are sufficiently reinforced) and need a circumference of thighs cut and in terms of muscles and legs either just after jogging Stretch, or if you want to firm up and give precedence exercises without the burden of a larger the number of reps.
It means omit strength exercises such as squats or bursts of loads, jump, run of stairs, hills, etc. This recommendation applies especially to endomorphs, people who take up muscle and fat quickly and, of course, more for women than for men).
For the upper half of the body (back, shoulders, abdomen, triceps, men, of course, even biceps …), you can choose a heavier burden with a smaller number of repetitions.
In the following articles, you’ll find the best exercises on the upper body:
For gluteal muscles, it is a good practice to tear up the boot and recline with your legs curled to disable leg muscles and “not pull” hamstrings.
5 Food supplements
The vast majority of people choose a variety of burners (l-cartnitin, thermoboosters …) to choose from for sports supplements.
They can sometimes help with the start of metabolism, but it is much more effective to use quality protein drinks. And especially after strength training, it may be useful when you want to reduce the intake of carbohydrates and fats. Proteins are nothing but a source of fast protein. If you put them right after exercise, they can more effectively help regenerate and build muscle.
Remember, however, that protein is not a substitute for a varied diet, and if you do not have enough high-quality protein throughout the day, one protein shake will not tear you off.
If you choose to buy combustion products, please choose carefully. People often buy only overpriced chilli, caffeine and green tea extract.
In case you want to reach L-carnitine , prefer liquid form . Only L-carnitine salts (L-carnitine HCl, L-carnitine fumarate, L-carnitine magnesia citrate) containing only 40-80% of the active substance are in the form of tablets or capsules. Absorbance in crystalline forms is also slower. The effective amount of L-carnitine is up to about 1000mg . Lower quantities are often added purely for advertising purposes. Ideal is taking L-carnitine either in the morning before breakfast or 30 minutes before the exercise .
Many remote runners and people who want to lose weight underestimate the use of amino acids . It’s not just a BCAA, but a blend that increases the use of fat in aerobic activities . Their use is also suitable for people who do not want to raise their blood sugar levels before exercise, but they do not just do it fast.
6 How to speed up metabolism
If you want fast burning, it’s not enough just to build muscle. The basis is mainly a well-functioning digestive tract, a varied diet with plenty of probiotics and pulp (sour products and vegetables).
Only then can you take advantage of the effect of a variety of plants that speed metabolism, reduce appetite and promote fat burning .
Many of these herbs also have detoxifying effects, so you will also benefit your health. The best ones are nettles, berries, stoves, mat tea or puerh , or can be successfully used with guarana, schizandra or garcinii.
7 No smile will not work
When we summarize this, the basis is to adjust the diet, at least 3 times a week, to go to cardia, and ideally to 2x to 3 times a week to strengthen. None of the above will work if you are in stress and you do not give your body space for regeneration and plenty of rest.
If the emotions and stress are clouded with you, the fat burning body will block and your effort will be unnecessary. Stress hormones simply will not allow the body to get into fat.
And while you’re not laughing, try to smile . It sounds strange, but according to Professor RB Zajonka, we do not mirror the current mood, but we create it directly.
You have about 80 muscles on your face that you can use right now to create a good mood. FAKE IT, YOU DO IT (Just pretend until it happens).
Smile not only improves the psyche and makes us more attractive, but also strengthens the immune system by reducing cortisol. According to scientific research, the smile can extend your life for up to seven years. And you lose weight as a bonus 🙂