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There are two major types of fat, the visceral fat that accumulates round the abdomen and produces the classic potbelly as well as the subcutaneous fat that tends to accumulate around women's hips and thighs. The good thing for women, according to the Mayo Clinic, is always that subcutaneous fat causes fewer long-term adverse health effects than visceral fat. While knowing that your thunder thighs don't cause diabetes is reassuring, that knowledge doesn't help you fit into your skinny jeans. Extra fat The distribution of fat within your body is determined by your age, gender and genetic predisposition. Which means that where your body stores the mocha latte and muffin you just ate is not under your control, nor is it possible to choose whether your workout burns fat from your thighs or your breasts. You will never "spot reduce" fat stores by your specific muscle group. Instead, there are 2 ways to slim your hips and thighs. First, in the event you lose overall body fat, eventually you'll lose weight from your problem areas. Second, by doing weight lifting, you can make your hips and thighs firmer plus much more compact, even without actually slimming down. Methods of Fat Loss The only way to lose extra fat is to expend more calories than you eat. You can do this by reducing your calorie intake, upping your metabolic rate or expending more calories by taking exercise. The Mayo Clinic recommends at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio and a pair of strength-training sessions per week for basic fitness, but adds that numerous people will need up to 300 minutes each week of cardio for weight loss. Because muscles tend to be more metabolically active than fat, weight lifting not only firms your hips and thighs but in addition increases your metabolic rate, aiding you lose fat. Cardio for Losing weight Aerobic exercises, which should be performed for around 10 consecutive minutes at any time for cardiovascular health, are suggested for sustained fat burning capacity. The number of calories you burn doing cardio depends upon your weight and the intensity that you simply perform the activity. For instance, a 200-pound person will burn 255 calories one hour walking at a leisurely pace and 1,074 calories hourly running at a pace of 8 mph. In practical terms, one large muffin could be the equivalent of two hours of slow walking or 30 minutes of fast running. Principles of Weight lifting Resistance exercises, which strengthen your hip and thigh muscles, could make those problem areas firmer plus much more compact, as well as increasing your overall muscle tissues and metabolic rate. To gain strength you need to challenge your muscles by using enough resistance to be able to do no more than 15 repetitions from the given exercise. Because you split up muscle fibers when you work out then rebuild them with stronger muscles when you recover, allow 48 hours between strength workouts. Compound Exercises Compound exercises work a variety of hip and thigh muscles simultaneously. Add resistance bands or hold dumbbells while performing a combination of lunges, reverse lunges and side lunges for just about any convenient hip and thigh workout that can be done at home. Advanced weightlifters do barbell squats and dead lifts part of a compound leg and hip workout, however, these should only be done after you have been lifting weights for several months in the information on a trainer or spotter. The tibia bone press, multihip and Roman chair back extension machines at gyms permit you to do safe compound hip and thigh exercises. Isolation Exercises You'll be able to isolate thigh and hip muscles with exercises using cables, resistance bands, ankle weights or selectorized machines. With ankle weights or resistance bands, you'll be able to lie on your side and lift the reduced leg up to tone your inner thigh or perhaps the upper leg to work the outer thigh. Begin your stomach and lift one leg at any time to exercise gluteals and hamstrings. Sit on a chair with both knees bent and feet flat on the floor, using ankle weights or resistance bands for resistance, and lift and straighten one leg at any time to develop your quadriceps. That the gym has, abductor and adductor machines work, respectively, the inside and outer thighs. Leg extension machines work the quadriceps running over the front of your thighs and leg curl machines work the hamstrings over the back of your thighs.
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