Everybody’s heard of skipping leg day. Everyone’s seen those gym rat guys who only bother to work out their upper bodies and end up looking ridiculously top heavy. For them the problem seems like an easy fix, simply gain some weight on their legs. For a lot of women the opposite can be a problem however, and they can’t seem to figure out how to lose weight in the lower body.
It’s called the pear shape and you’ve already seen it in women everywhere. Although it is flaunted by some of the hottest women in the world, the pear shape body can be hard to get right, and extremely frustrating to be stuck with.
So just how can we work to target these problem areas in the lower body that seem to gather all the body’s fat into one little place, and then stubbornly hold on to it no matter how much you work?
You probably already know what you basically have to do, but the secret is not in that you do, but how you do it. Let’s look at a few different things you definitely need to try…
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1: Gain Muscle
There unfortunately isn’t a single exercise that works to reduce fat in just one region of the body, instead the body will use fat from wherever it likes for whatever exercise you might be doing.
The bad thing for people specifically trying to lose weight in the lower body, is that this isn’t directly possible.
But that doesn’t mean you shouldn’t exercise, in fact quite the opposite. If the whole body gets fitter then it will burn more calories without you even having to do anything!
Ever wondered why body-builders need to eat so much? It’s because muscle mass takes a lot more calories to maintain than body fat does. If you slowly build the muscle in your whole body it’s like pushing a snowball from the top of a mountain. The further the snowball travels the bigger it gets.
The same is true here, the more muscle you have, the more fat you will burn.
You would never believe it but the human body actually burns the highest percentage of fat when it’s sleeping!
So once you have some good muscle doing the hard work for you, you’ll find it much easier to lose weight all over.
2: Understand the Exercise
To keep the balance of exercise perfect for fat loss and muscle growth it’s important to understand the differences between types of exercise. We don’t often want to cross over in what’s called Anaerobic respiration.
This is when your body can’t get enough oxygen to break down fat cells, so uses glycogen instead. If we want to lose fat we need to work hard, but not too hard. Hovering around the 60-70% level of our maximum heart-rate should be perfect.
This type of low intensity exercise is also great for our muscles. It allows nice lean muscles to develop in your hips and thighs. These will replace the larger fat stores and use more calories just by existing, so a real win-win in the fight against the pear shaped problem.
3: High Intensity Bursts
Just adding a few high-energy bursts into your exercise regime can be extremely beneficial. A 30 second sprint followed by a 3 minute jog is much more effective than one without the other. This type of training is called H.I.I.T and it is used by trainers all over the world for a number of reasons.
One is that it allows you to reach that peak effort again and again in a single session. Another is that it permanently changes how your body stores fat. The third reason is genuine magic. Due to a little thing called EPOC your body will continue to burn excess calories by itself for a whole 24 hours after a H.I.I.T exercise.
So how do you lose weight on your lower body?
By making your whole body work for you. Obviously exercise isn’t everything. You can’t be eating huge amounts of fat and expect to lose equal amounts and then more. You have to make sure you are using more calories than you take in, every single day.
Losing weight is a two player game. You and your body are in it together, and as long as you are willing to put the hard work in, your body certainly is too.