Struggle with stubborn fats about your thighs? You are not alone. While many of us dream of skinny and lean legs, the continuous “saddle bags” can feel impossible. As a person who has been training customers since 1999-55-year-old CEOs to professional athletes and 85 years-I am here to share what is already working, with the support of science. Follow this 30 -day plan, and I will see you how to convert the lower body in the right way.
The truth about the saddle bags (and why most people make mistakes)
First, let's target some myths. Srill bags are simply fat deposits. While men tend to store fat on their stomach (associated with cardiovascular disease), women usually store them on hips and legs. The storage of fats on the hips and legs is not closely related to metabolic syndrome and cardiovascular disease.
I will be honest here: There is nothing like reducing the stain. Exactly exercise that targets your thigh area will not melt magic from fat there. But do not stop reading because the research is very clear that if you do the exercises of strength exercises for the upper part of the body and legs, you increase the rate of comfortable metabolism. This is defined as the number of calories you burn when not working with them. When you add the muscles to the top of your body and to your legs, you burn more calories around the clock, and therefore, you store fewer calories such as fat (and for women, and this means fat around the hips).
In addition, when you do a strength training exercise, you increase the rate of comfortable metabolism by about 5-9 % for the next three days. Again, you can burn more calories and store less fat. This is the strength of strength training to lose sadness bags.
Walking kidnapping the band
Although muscle strengthening will not aim to lose fat directly in this field, building strong external thighs is still very important to public fitness. The most effective body weight exercise of this area is walking kidnapping.
Here's how to do this:
- Put a resistance band around your ankles
- Bend your knees a little
- Take side steps (side), 8-12 inches each
- Keep the shoulder width distance between the feet when combined together
- “Walk” side by 10-20 yards, then return in the opposite direction.
Figure Tip: Keep your knees bent and hips are low all over the movement. Start with one set and back.
Kidnapping of the machine (the best option)
Here's how to do this:
- Take your legs (kidnapping) for two seconds
- Stop temporarily when your legs are on the way for a full second
- Slowly return to the start mode over 4 seconds
- Main Focus: Slowly move and get rid of momentum
Figure Tips:
- Do not use quick movements
- Avoid pressing your feet
Groups and actors: It aims to 8-12 representatives of instant muscle failure-point where you cannot do another ideal representative. Interestingly, whether you are doing 7 actors or 17 actors, you will get the same interest exactly. Make only one set, because multiple groups do not lead to better results.
The four -power movements that melts fat as well
To increase fat loss and increase your metabolism, merge these main exercises:
- Sadr Press
- to withdraw
- Shoulder
- Leg Press.
These compound movements stimulate the largest increases in the amenities, which helps reduce fat storage in general. Although the text does not provide specific exemplary details for these exercises, they should be implemented properly and progress under the guidance.
The 30 -day transformation plan
The key to success? Less more. Your month's structure with only two training training per week, allowing two days of healing between sessions. This may seem intuitive, but it has been scientifically proven to increase the benefits to the maximum.
This approach works because:
- It allows the time of the appropriate recovery
- It prevents excessive training
- Increases metabolic benefits
- It keeps you fixed and excited.
Lost piece: What you need to know about the diet
Here is the sincere truth: the exercise alone will not give you the results you want. “Exercise is simply not a good way to lose fat,” tell my customers. “Healthy eating is the only way to lose fat and reduce sadness bags.” Creating a calorie deficit through mental eating is necessary to see real changes in your body formation.
To maintain your results after 30 days, keep following this balanced approach to training in strategic strength and proper nutrition. Remember that sustainable results come from sustainable habits. And if you enjoy this article, do not miss How long is your walking exercise to reduce belly fat.
