Posted: 29. January, 2011
Well from what we understand the human body is like an onion in terms of weight loss, we lose a genetically determined amount of layered weight distributed throughout our entire body… the face, belly, back, neck, chest, arms, legs, fingers etc etc. Which is why a pound of weight loss really isn’t all that noticeable, a small amount of fat has been taken from each part of the body.
Genetics and our gender plays a huge role also. Men typically hold more of their fat stores in the midsection (the dreaded pot belly) whereas women tend to experience a higher fat percentage in the lower body (the dreaded pear shaped figure) Although there is nothing in particular you can do to “spot reduce” (lose weight in one particular part of the body through a target exercise), you can improve the appearance of your lower body while gradually losing weight all over by strengthening and building the muscles underneath of your problem areas, the muscles will grow and even if the fat is still there, your skin will become tighter and firmer and you will have less jiggle. My suggestion to you would be to adopt a strength training regimen. Some women fear the thought of muscles, but as a grown MAN who tries like hell to look like a body builder…take it from me…there is no way to accidentally get huge muscles, in fact, its a struggle.
So here is an exercise plan that will tone up your lower body a great deal, but again I would highly suggest you work all the muscle groups in your body. But here is a lower body sculpting routine that you can start with for now:
- Do three set of 15 Squats, using only your body weight ,3 times a week with a day of rest in between each workout
- Do four sets of Calve raises, using only your body weight, 3 times a week with a day of rest in between each workout
- Do 100 Knee Lifts 3x a week, with a day of rest in between each workout.
Do these three exercises, on the same day but you can spread them out based on your schedule (i.e. Squats in the AM, Calves at lunch, and knee lifts in the Evening) But do not separate the sets of each workout throughout the day ( i.e 1 set in the morning, 2nd at lunch, 3rd in the evening) because your muscles will have too much time to rest and need to be deprived of rest and stressed for a certain period in order to truly grow. Remember to stay well hydrated and make sure your do a light stretch before working your muscles.
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