Diet for young athletes ( 13 votes, average: 3.92 out of 5)
Most men believe that women's legs are the most beautiful and attractive thing in a woman. Everyone loves it when they are slim, even and smooth. Based on this, we can conclude that everything should be perfect, the volume of calves and butts, the size of legs and buttocks.
There are cases when a girl has a wasp waist, looking at her legs, they are a little larger than I would like. What to do in this case? Can squat programs help you lose weight in your legs? Try to do everything as written in the article and your legs will lose weight in a few weeks.
Basic commandments for losing weight on your legs
There are three commandments that will lead you to the truth and your legs will lose weight:
- Do special exercises;
- Include foods in your daily diet;
- Do separate sets of procedures for the body.
Squats for losing weight in legs and thighs
Now let's discuss in more detail what needs to be done to lose weight in your legs.
Contraindications to using squats as a method of losing weight
In order for a person to benefit from squats for weight loss and not cause harm to health, one must also take into account the fact that there are contraindications to performing exercises with a similar element. So, you cannot build a weight loss system on squats for people who have the following diseases:
- vertebral, umbilical hernia;
- curvature of posture (especially if it is scoliosis);
- hypertonic disease;
- ailments that are associated with the spinal column;
- disorders of the cardiovascular system;
- phlebeurysm;
- diseases of the lower extremities associated with poor functioning and functionality of the joints;
- radiculitis.
And if at least one of the above diagnoses is noted on your card, then, unfortunately, you will have to give up squats to lose weight in the abdomen, legs, thighs, and buttocks. By ignoring such recommendations, you expose yourself to great danger.
Jumping using a skipping rope
As you do the exercise, you can easily strengthen your calves. They also improve blood circulation in the body, while burning excess fat.
- In order to pump up your legs, you need a squat program for the buttocks, which is tailored individually for each athlete.
It's best to start with thirty jumping jacks a day, using paired hops on two legs. After a while, increase the amount or add additional exercises to your workout. Jump: back, on each leg, forward. In no case, do not overdo it. Perform fifty jumps a day and no more - that's enough!
The Need for Diversity
Pretty soon I realized that to keep the workout interesting, it was important to do a variety of squats. So I carefully studied different options for performing this exercise. After that I started mixing and matching different options. Jump squats, split squats, sumo squats and many others - I've tried them all. I also added some props like my sofa and wall to give it a new effect. And of course, in order to make the workout more fun and challenging.
Squats for slimming legs
How to lose weight in your thighs - simple squats will help you. This type of exercise won't really help you shrink your calves, but it will be great for reducing your thighs. To achieve the necessary results, you need to perform more than a hundred squats per day.
Squats for slimming legs
But be CAREFUL! It is not advisable to perform such a large number of times at once. As a result, without preparation, you can damage your joints. Do squats for weight loss, as reviews say, in small portions throughout the day. For example, break one hundred reps into eight sets or more. Then you will not put your health at risk, and the number of squats will be completed in full.
Squats can be replaced by climbing stairs. You don’t have to make many passes; just go up to the fifteenth floor and come back down!
Only the right squats will help you lose weight
If you want to lose weight with squats, then you must be prepared to train daily. If your goal is to maintain overall physical fitness, then 15 repetitions per day will be enough. What should proper squats look like?
The main goal of squats for weight loss is to do the maximum number of repetitions, while loading the muscles to the fullest. Each exercise must be performed in several approaches, and the number of repetitions depends solely on the physical fitness and general health of the person training.
For example, if you have just embarked on the path of a sports lifestyle, and have never played sports until now, then it is better to start with a small number of times, 15 times in one approach will be enough. We do three sets of 15 times with breaks between sets of no more than 5 minutes. And only after a month can you begin to increase the number of repetitions, first up to 25, and then 35. At the same time, the break time between sets should not increase, but decrease. And the less the better!
Squats for losing weight in the legs, buttocks, abdomen and thighs are performed slowly and at a moderate pace. It is important to feel how each muscle works during training. No less important in the effective fight against excess weight is motivation and visualization. So, when performing this or that exercise, try not to think about extraneous things, concentrate only on the end result, on your goal, which you are striving for. Dream about a new body, a beautiful figure and longing glances from the opposite sex.
The technical side of performing squats is a set of rules and clear requirements:
- legs are positioned shoulder width apart;
- the back is kept straight;
- when inhaling, the body should move downward, and, accordingly, when exhaling, the body should rise.
Squats for weight loss will be effective if performed correctly. By exercising just a third of an hour twice a day, you can burn up to 250 kcal per day.
Leg raises and strength exercises - video
Count in this position to ten, or better yet, to twenty and begin to slowly lower your leg. We take the starting position. We do the same exercise on the second leg. Afterwards, there is a short rest in the same position (about twenty seconds). The exercise must be repeated at least five times on each leg. Don't get carried away, do as much as possible. If you want not only to reduce muscle mass in your legs, but also to quickly burn fat, do a “bicycle.”
We pump our legs with a bicycle on the street and at home
Everyone remembers the “bicycle” exercise from school; it can be performed both on mats and on a bed. It’s very easy to do, lie on your back, raise your legs up and... twist like on a bicycle! Try to perform the movements as slowly as possible. Speed is not the most important thing, make an effort!
The entire set of exercises listed above will bear fruit if you perform it systematically without skipping. There is no need to hope for instant results, everything comes with time. Work and you will achieve your goal, and we will help you with this.
Many people wonder how to do squats for quick weight loss, how to make your legs slender? To do this, you will need to sacrifice the most precious things, you will need to give up your favorite food and maintain a diet. Now we are moving to another stage of improving our body.
Special diet for young athletes
The following drinks will help your legs lose weight: green or black tea without sugar, milk, tea with milk and honey. Mineral water helps reduce the volume of thighs. You need to drink about two liters a day, along with juice of any consistency (except grape).
Food products include: fruits, low-fat cottage cheese, boiled chicken (breasts), jacket potatoes.
Diet for young athletes
Immediately forget about high-calorie and fatty foods. To achieve a good result, you need to maintain the above-mentioned diet for at least a week. Products can be combined in various proportions and flavor combinations.
The Importance of Discipline
In fact, this wasn't the first time I've taken on a fitness challenge while in self-isolation. I had previously accepted the challenge and started running, the program had some structure that I had to follow. The new squat challenge was entirely my own - I initially had no plan or real goal, and I knew that no one was controlling me. Needless to say, it took a lot of discipline to complete the required squats every day. However, willpower was able to force me to stay focused and do everything I needed to do, regardless of who was watching my training.
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Individual procedures for weight loss
Improved results will be achieved by procedures such as body wraps and professional massage. The latter will be able to relax the muscles, and the wrap will help warm them up. If you combine these two procedures together, you can speed up the process of burning fat, as a result, your legs will lose weight much faster.
Individual procedures for weight loss
It is necessary to take into account the fact that very often the legs may seem full, although they are not, their swelling is to blame. Most often, this applies to people who have a sedentary job. Simple walks along the street will suit you. The more time you spend outdoors, the better for you. Walking can maintain the tone of your legs, improve your health and strengthen your body as a whole.
Squats are designed to lose weight on thighs
It’s easy to remove fat mass on the thighs; there are additional exercises for this:
- Stand up straight, place your feet shoulder-width apart, squat and hold for 30 - 40 seconds. Keep your arms in front of you so that they are parallel to the floor, straighten your back. With this exercise, your legs receive maximum tension, and the weight is dropped many times faster.
- Squats for weight loss with lunges, as in the video: stand up, place your hands on the waist line, make a deep lunge forward with one leg, slightly bending it at the knee, and lower yourself. Create a ninety-degree angle with your foot and keep the other behind your back. Hold this position for more than five seconds - then change legs.
- Quite good results in reducing and losing weight in the butt are brought by the so-called plyometric exercises. Stand in your usual stance, squat down, move your pelvis back and, using a sharp jerk, jump up with your arms stretched to the ceiling. I recommend repeating the exercise about twenty times, using several approaches.
- You can tighten your body by doing squats for weight loss using a table (diagram) - where the amount for each week is indicated. Once your body gets used to the stress, perform challenging exercises. In these squats, you should rise up on your toes and leave your heels off the floor. Do the exercise alternately on each leg, twenty times.
Squats are designed to lose weight on thighs.
Now you know how to make your legs perfect. Do the exercises, achieve your goal and don’t feel sorry for yourself. Beauty requires a lot of sacrifice, but then you will be happy with the result.
