In this article, I will walking you guys through everything single thing that you know to get skinny fast without working out.
For women who have developed lower-body fat and are unsure how to deal with it. In this article, we will give a thorough lecture on the causes of fatness in the lower body, the secret to losing weight quickly, and the best diet menu by categorising it as muscle training, aerobic exercise, stretching, and diet! Let's slim down the lower body so you can wear your favourite clothes.
"I want to get skinny of my thick lower body ..."
"I want to get clean legs!"
Skinny pants and miniskirts. Fashion that attracts your feet is always a longing for women, isn't it? Even if you're not interested in special fashion, it's a girl's heart that you want to get rid of your thickened lower body.
The bottom line is that anyone can cure a fat lower body. However, this requires constant effort and solid knowledge.
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This time, for those who want to eliminate lower body fat, we will explain in detail how to exercise to improve from the cause of fat accumulation.
Until recently, I was fat on the lower body. Show off your reborn to your friends and boyfriends!
Causes of lower body fat | What are the problems to check before improvement?
If you gain weight in the lower half of your body, you may find it difficult to enjoy fashion as much as you would like, and you will be concerned.
So, why is it so simple to obtain meat on the lower body? You must deal with your own issues.
In this section, I will explain why people gain weight in their lower bodies.
We've gone over the four causes in depth, so let's go over them again to make sure we're all on the same page.
Causes of body fat 1. Fat is accumulated
The accumulation of fat is the most common cause of fat lower body.
Although fat is lighter than muscle, it has a much larger volume.
The more fat you accumulate, the more your weight will gradually rise, but the overpowering visual effect will be greater.
There are three main causes of fat accumulation.
- Muscles are weak
- Not exercising at all
- Fat eating habits
Even if only one of them is true, it's a good reason to become fat in the lower body. Here, I will explain three more points in detail.
Causes of fat accumulation ① Muscles are weakened
The minimum calorie "basal metabolism" that is consumed in a day when muscles are weakened is steadily decreasing. If your basal metabolism is low, the calories burned per meal will decrease, so you can get fat even if you have the same diet as other people.
Muscle mass is not limited to men and women, but it decreases steadily as we get older. This is natural, but there are quite a few people who are exercising who have more muscle mass (higher basal metabolism) than they did when they were in their twenties.
It's also worth remembering that women tend to have less muscle mass than men.
Of course, fat does not accumulate only in the lower body, but it can be said that people with low basal metabolism are hard to lose weight and easy to gain weight.
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Cause of fat accumulation ② I am not exercising at all
The main cause of getting fat is
Calories burned <Calorie ingested
This formula has been established. In addition to basal metabolism, the calories burned also include energy from exercise called "living activity metabolism".
In other words, even if your basal metabolism is low, you will not gain weight as long as you exercise well.
If a person who thinks "I have muscles so I don't have to exercise" eats an exposed hamburger, I can't burn calories and it turns into fat.
Basal metabolism is of course important, but the calories that can be consumed by basal metabolism are about 60% per day. Keep in mind that if you don't exercise, fat in your lower body will only build up.
Causes of fat accumulation ③ Eating fat
You get fat because you can't burn the calories you get from your diet.
No matter how muscular you are or whether you are exercising, if you drink and eat a lot, your lower body will grow steadily. Disorders in eating habits are the main cause of fat lower body.
Don't get me wrong here, the idea is that you should eliminate your diet.
Certainly, if you reduce the calories you consume, you will lose fat. However, it is temporary, and if you do not raise calories by basal metabolism and exercise, you will make a U-turn to the lower body fat in a blink of an eye when you return to your diet.
Causes of lower body fat 2. Muscle fatness
Muscle is important for boosting basal metabolism, is smaller in volume than fat, and has no noticeable effect on insane development.
However, if you have been doing intense muscle training or training since you were a student, your muscles tend to be visibly developed.
Muscle fatness is a condition in which fat and waste products are attached to such stiff muscles. For women, heels can cause a situation similar to muscle gain.
Basically, it can be solved by thoroughly flushing waste products and loosening stiff muscles, so it can be said that it is a cause that is easier to improve than fat.
How to get skinny of fat in the lower body | If you keep 4 points, you will definitely succeed
In many cases, it is difficult to lose weight in the lower half of the body simply by dieting. Here are four strategies for dealing with excess body fat.
It is especially important information for people who are just starting out on a diet, so read it carefully. It is only the points that lead to a total body diet. Make certain you understand the fundamentals of lower body thinning.
How to eliminate lower body fat 1. Increase muscle mass with muscle training.
It is critical for those who are aware of a lack of exercise to increase the amount of exercise they do. Basal metabolism increases when you increase muscle mass through muscle training, for example.
When one's basal metabolism improves, the amount of energy consumed without doing anything increases, making weight loss easier.
If your leg muscles are weak, your lower body will inevitably gain weight, so start with small exercises like muscle training. Moving the lower body muscles causes them to contract and relax repeatedly, improving blood flow and allowing you to build a constitution that prevents swelling.
How to get skinny of fat in the lower body 2. Burn fat with aerobic exercise.
Learn effective exercise methods if you have lower body fat or are overweight. Aerobic exercise is advised.
Aerobic exercises, such as slow-moving yoga, are ideal for fat loss while engaging the inner muscles. Walking and running are also popular aerobic exercises that almost anyone can do.
It's critical to do it every day, so make it a part of your routine.
How to eliminate lower body fat 3. Stretch to increase metabolism
For people with chubby lower body due to swelling, it is important to improve blood circulation. You can expect a sufficient effect not only with firm exercise but also with stretching.
Stretching loosens muscles and promotes blood circulation. Excess water will be drained more easily, and muscle fatness and swelling will be eliminated. In addition, basal metabolism also rises, making it easier to lose weight.
Stretching can be done easily in a short time even for people who are not good at exercising. Please try it to increase your metabolism.
How to eliminate lower body fat 4. Reduce calorie intake by restricting diet.
Dieting is based on the premise that you can lose weight by lowering your calorie intake below your calorie consumption.
Dietary restrictions are the most effective way to cut calories. There is no need to limit the amount of food you eat, and it is important to eat three meals a day, three times a day, in a well-balanced manner.
People who only eat greasy foods will notice a difference simply by reviewing their dietary balance. Also, keep in mind that sugars and fats tend to turn into fats, so try to avoid snacking as much as possible.
How to get skinny of lower body fat in a short period of time.
** What is the secret to a successful diet?**
If you want to lose weight as soon as possible, it is recommended that you keep the tips for losing weight in addition to the basic knowledge of dieting. Next, we will explain in detail three important tips for a lower body slimming diet, such as how to exercise and what to eat.
This information is also useful for people who have failed on a diet so far, so please refer to it and become a beautiful lower body in a short period of time.
1. Work on muscle training as well as aerobic exercise.
It is recommended to combine multiple exercises if you want to see results quickly.
Aerobic exercise, such as running, is a great way to burn fat, but it will not increase your basal metabolism.
It is the quickest and most effective way to increase basal metabolism to grow muscles and work on muscle training.
While muscle training increases basal metabolism, aerobic exercise targets fat directly. You will be able to eliminate lower body fat more efficiently if you combine the two exercises!
2. Do strength training before aerobic exercise.
Let's figure out not only how to combine exercises, but also how to arrange them. If you want to do strength training and aerobic exercise at the same time, it's best to start with strength training.
When you do muscle training, your metabolism increases and fat burns easily for a short period of time. As a result, if you combine aerobic exercise with strength training, fat will be burned more efficiently than usual.
The point is how to diet efficiently for those who are busy every day, so please pay attention to the order of exercise.
3. Continue the diet menu firmly.
It is important to continue firmly in order to eliminate lower body fat and succeed in dieting. It's fat that has accumulated over time, and it's unlikely that it will disappear so easily.
Muscle training, aerobic exercise, dietary restrictions, stretching. Combine the four points to create a diet menu that is comfortable for you. And if you continue firmly after that, you will surely get a clean and beautiful lower body.
For those who say, "Honestly, I'm a sloth ...", please be careful about unreasonable exercise and dietary restrictions, and try to organize the menu as much as you can enjoy. I'm sure you'll be stoic to yourself as you continue.
Muscle training that is effective for lower body thinning 1. Ball pinching while sitting (thighs).
If you want to reduce your lower body fat, start with a muscle training plan that even novices can follow.
"Ball pinching training" is a basic muscle training technique that includes pinching and relaxing a tiny ball (cushion or PET bottle) between your knees for 5 minutes.
It is a workout method that targets the abductor muscles located inside the thighs, making it beneficial for creating tight thighs.
The allure of ball pinching training is that it can be done while doing anything else.
2. Squats (buttocks, thighs, calves).
Let's step up once you get used to simple muscle training. "Squat", which is a standard on a general diet, is an effective exercise for shaping the lower body such as the buttocks, thighs, and calves.
Squats also have a high fat burning effect, so it is recommended for those who are looking for a way to lose weight in a short period of time. For those who are not accustomed to exercising, it is OK to start with a small number and gradually increase it.
The right way to train
- Spread your legs across your shoulders
- Keep your toes slightly outward
- Stretch your spine firmly
- Inhale and lower
- Lower it until your thighs are parallel to the ground and keep it for a while
- Then slowly put it back
- Repeat this operation 30 times
- Interval (30 seconds)
- Do the remaining 2 sets
End
3. Walking on tiptoe (buttocks, thighs, calves).
If you are busy, try to lose weight efficiently without wasting travel time.
"Standing on tiptoe" is a muscle training method that can be easily done not only when traveling, but also when doing household chores such as cooking or when standing up.
"Standing on tiptoe" is also effective without walking. If you are on tiptoe, you can work even in the gap time, so you can effectively use a little time such as while travelling by train or cooking.
The right way to train
Open your legs lightly and lower your arms naturally along the side of your body.
Relax your shoulders and stretch your chest and stretch your back.
Keep your back straight and stand on your toes.
Stay on your toes. , Put your right foot forward (arms swing naturally according to your legs)
Put your left foot one step forward on your toes
In the same way, move your right foot and left foot repeatedly and walk a total of 10 steps
End
Start with 10 steps, and Increase number of the steps when you can do it correctly.
4. Balance ball leg raise (thigh).
We also propose balancing ball muscle exercise for lower body thinning. "Leg Raise" is one of them, and it is supposed to be helpful for the inside of the thighs and the abdomen.
Following that, I will go over the comprehensive technique, so please attempt to include it.
The right way to train
- Sleep on your back
- Spread your hands naturally and pinch the balance ball with your feet
- If you don't have a balance ball, stick your feet together
- Lift the lower body up
- At the time of (4), raise while exhaling
- When it reaches 90 ° to the thigh and floor, keep that state for 2 seconds.
- Slowly lower your lower body while inhaling
- Repeat 15 times
- Interval (30 seconds)
- After the interval has passed, do the remaining 2 sets
Let's do leg raises 15 times x 3 sets as a guide. If it is difficult, you can start with a small number of times and increase it little by little.
How to get skinny of fat in the lower body | What is an effective diet to lose weight?
In addition to exercising, you also need to review your diet to overcome your thick lower body. If you are not good at adjusting your diet, take this opportunity to keep your points down.
If you have the wrong knowledge, it can adversely affect your diet, so make sure you understand the effective diet. Next, I have summarized four recommended diets.
Effective diet for get skinny 1. Eat "calories burned> calories ingested"
Calories that could not be taken throughout the day are more likely to be stored as fat during sleeping. As a result, regulate your calories appropriately so that you consume more calories than you burn.
Using a meal management software, you may calculate the estimated calories burnt for a meal. If you think of your calorie consumption as a number, you can envision how much exercise you need, which makes creating a daily exercise menu easier.
It's critical to have clear statistics that show how many calories you're ingesting.
An effective diet for get skinny 2. Eat a high-protein diet.
Protein is a nutrient that builds muscle and is essential for building muscle efficiently. Actively consume animal proteins such as eggs, meat, and fish to build a lean constitution.
In particular, chicken breast, meat and beef thighs are low in fat, making them a good source of protein. If you continue to eat a high-protein diet, you can expect an increase in metabolism, and you will become easier to lose weight.
Try to eat a protein-conscious diet to gain muscle mass.
Effective diet for get skinny 3. Ingest protein after exercise.
It is also suggested to use protein to get the most out of your protein consumption.
It's vital to obtain enough protein in your diet, yet high-protein foods like meat and fish are rich in fat. Your diet will become a bubble of water if you consume too much fat.
Protein has the ability to lower such fat levels. Protein is low in fat and may be obtained in large quantities.
Protein conjures up images of males who desire to bulk up, but by adding it into women's diets, it will be feasible to provide adequate nutrients to muscles.
It is especially suggested that you eat protein soon after exercising since it will be needed for muscle repair and muscle synthesis.
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