Women's hips tend to lose weight when the percentage of total body fat is approximately 18%. However, if you want to remove fat from your hips so that this part of your body is slim, supple and aesthetically pleasing, you need to know what type of hips you have. Otherwise, you risk gaining extra pounds of muscle.
Do you think your legs are too thick, or maybe too muscular? Or are you unsure of either?
To get on the path to the right workouts, take this test. It will help you determine if you need weight loss or muscle loss:
- Pull your toe forward, tighten your entire leg
- Tighten your thigh muscles
- Take the top layer of fat and / or skin in this place
If the layer is too thick , then your hips have a certain amount of excess weight, and you may suffer from cellulite
If you weren’t able to grab anything , your muscles are large and strong enough so don’t worry about cellulite and excess body fat.
How to lose weight in the hips
Use these tips to make your hips slimmer and remove fat from the inside.
1. Avoid exercises such as squats
Avoid exercises such as squats, lunges, bending your legs, lifting a heavy barbell in a squat, stretching your legs and lifting your body on your calves, especially with heavy weights. These exercises DO NOT HELP to lose weight in the hips. Avoid training with the Stairmaster. Although it is widely believed that this exercise reduces the volume of the hips, in fact it is aimed at the muscles of the hips and can vice versa increase them. Strength training makes muscle tissue bigger. You can perform them when you drive fat from your hips and get an idea of how your muscles look.
2. Cardio workouts to reduce hip size
This is the main weapon in your arsenal. Your goal should be to burn all the fat without building up muscle mass. To achieve it, you need to avoid overloading the thigh muscles. If you are working with cardio equipment, set a low resistance (for example, on an elliptical or an exercise bike) or a small incline (on a treadmill). However, for maximum effectiveness, exercise at a moderately high intensity (depending on how hard you usually train). Use a heart rate meter. When doing outdoor exercises, avoid hilly terrain.
3. Long cardio workouts for burning fat without increasing in volume
They will help to avoid overloading muscle tissue, as this makes the muscles large and bulky. Instead, lengthy cardio workouts (such as long-distance running) are aimed at working out smaller muscle tissues, whose growth capacity is limited. As a result, you strengthen your muscles while burning fat, without building muscle in your hips. On the other hand, try to avoid short cardio approaches (e.g. sprinting, high-intensity interval training). Although they help to get rid of fat, muscle building will be another effect. Long distance running is one of the most effective exercises for getting slender hips and legs. Long distance runners usually have very slender legs, especially when compared to sprinters whose legs are very muscular.
4. Running for weight loss and shaping
Long distance running is especially useful for those who have large muscles, as this will help reduce muscle size and the amount of fat around muscle tissue, thus making hips smaller. This will finally change the size and shape of your hips and calves. That is, in order to reduce the size of the hips, you need to run on a treadmill for long distances with a small or zero slope. If running seems too difficult for you or you cannot run, try training on an elliptical trainer with low or zero resistance. Posture is very important when doing exercises on this simulator. With proper posture, your gluteal muscles, the muscles on the outside of the thigh and the hamstring muscles (back of the thigh) will be worked out, and the quadriceps (front of the thigh) will be reduced, thus you will avoid the build-up of bulky muscles on the hips.
5. Strength training
After you have lost a certain amount of weight, it's time to think about strength training. If you need to increase muscle mass to acquire the shape and elasticity of the hips and buttocks, you can resort to these exercises. In order to have legs of fantastic beauty, you need muscles. Therefore, if your body has lost its elasticity and shape after losing weight, this training program will help restore its former tone and appearance.
Do not lift too much weight (about 70% of your maximum weight when approaching), this way your muscles will become stronger, more beautiful and more prominent, and you will avoid a meaningless increase in the apparent muscle volume.
In other words, focus on repeating rather than increasing the load. For mesomorphs (people whose muscles are rapidly gaining mass and staying toned for a long time) these exercises may be superfluous.
You should try and focus on the result you want to achieve. You cannot burn fat in certain places, especially in the inner thigh. It is impossible to lose weight pointwise. Subcutaneous fat burns evenly throughout the body when you begin to lose weight. The inner part of the thigh is one of those parts of the female body, the subcutaneous fat of which will go last. Remember that you need to be realistic and, setting yourself the goal of losing weight, take into account genetics, body type and the exact level of body fat. Only in this way can you achieve perfect results and proportions.
Remember that you need time and willpower.
7. A clear training program
Take a look at the program “Visual Effect for Women” (there is also “Visual Effect for Men”). If you need to get rid of extra centimeters (fat or muscle), or if you feel that your muscle weight is too large - you should read this .. The author addresses the topic of the desire to become fit and beautiful without crazy and sharp increase in muscle. His program also seriously addresses the problem of excessive muscle mass and presents a clear strategy for changing the diet, a program of strength and cardio workouts aimed not at increasing, but at decreasing muscles. In the first chapter, the author writes:
“Tired of hearing that you will never become big and strong because you lack testosterone? “I will break for you this and other myths that women constantly hear and tell women.”
The “visual effect for women” also offers solutions to reduce muscle size if you feel too large. Here is an excerpt from one of the chapters of this work:
“Many women have athletic legs and hips that they would like to make slim and sculpted. This is especially common among those who once had the wrong training program. Although this is a prohibited topic, I will show you tricks that really work. ”
According to the materials: