Work your lower body stubborn areas
In women, the stubborn areas tend to be the buns, thighs, and the back of the legs.
Typically, one achieves a very lean upper body displaying incredible abdominal definition
before all the fat in the lower body is burned. Consider that another unique trait
of us women.
However, don't despair! The tips below will arm you with the information necessary
to incinerate the stubborn fat on your lower body.
Tips To Transforming The Female Stubborn Areas In Your Lower Body
1. Watch your diet; if you don’t stick to a healthful eating plan, you
will never see the results you desire.
Diet is the most important ingredient in changing the appearance of your lower body.
You can lift hard and do cardio, but you will never see the bodybuilding results
that you desire without cleaning up your eating habits.
Eating a healthy diet doesn’t have to be dreadful and boring either; educating
yourself on the proper foods to eat leaves a long list of delicious choices. Experimenting
and learning the best food choices for your body and activity level will almost
always leave you satisfied. Make sure that do not exclude any of the major macronutrients
because they all have a benefit to the body.
Carbohydrates, proteins, and fats are essential to any good eating program. Try
surviving without one of them and you are guaranteed to be a miserable person. If
you are absolutely starving, eat some fibrous vegetables; nobody ever got fat eating
their greens. Last, but not least, don’t totally deprive yourself of everything
you love; have a treat on occasion, but don’t make it a regular habit.
2. You must lift challenging weights and do essential lower body exercises;
cardio alone will not give you a shapely lower half.
Weight training is crucial in transforming your lower body. The biggest misconception
that women have is that they will become big and bulky if they do any sort of weighted
exercises. Wrong! The complete opposite is true; in order to get rid of bodyfat
and attain a sculpted lower half, you need to challenge it through a constantly
changing weight routine.
I am here to help you and not to scare you, but if you are carrying a significant
amount of bodyfat, you may actually slightly increase in size for a short period
of time before becoming smaller. This is a common occurrence that scares many females
away from the weight room; knowing ahead of time that this could happen and pushing
through this brief period of time will be the best thing that you do. Once the body
realizes that you are going to continually challenge your lower half, it will adapt
and become leaner and firmer.
The best exercises that any woman can choose to do are:
- Squats: Full squats and parallel squats alone will leave you in awe at how much
you can change; your entire lower body will feel the effects of this powerful exercise.
- Lunges: Walking, stationary, and cross-over lunges are guaranteed to make everything
feel firmer.
- Step-ups: After you master the coordination of this exercise, you will notice a
difference in your quads and glutes.
- Dead lifts: Mixing up the different variations of dead lifts will target your hamstrings,
a place where many women are blessed with cellulite.
3. Cardio should be incorporated into your routine, but not in excessive amounts.
Cardiovascular exercise is important to any workout regimen as well. The problem
is that women think that doing cardio is the key to becoming looking and feeling
leaner. Wrong! I highly recommend cardio, but it should be used for putting the
final touches on your physique. After you master the diet and the weight training
program then your cardio should be tweaked.
Start off with only about 3-4 days a week worth of cardio. Some of us may need more
and some of us less. A good rule of thumb to go by is no longer than 30-45 minutes
at the most. Anything longer than that is actually hindering your progress because
then you start releasing too much cortisol (an adrenal gland hormone that is released
in the precense of too much stress and whose purpose is to store fat and use muscle
for fuel!). Obviously choose the activity that is most enjoyable to you. By picking
a cardiovascular activity that you don’t absolutely dread, you will find it
easier to stick to your program. Choose some good music too or a good partner.
I have found the most effective butt-blasting cardio activities to be the:
- Stairmill: This machine hits just about every single muscle in your lower body;
even after continued use, you will feel the benefit of this equipment. Focus on
squeezing your glutes and hamstrings with each step. You can also alter body positions
in order to target certain areas. Step facing forward, sideways, and also change
stride length and foot positioning.
- Treadmill set at an incline: Walking alone is a great cardiovascular exercise; however
when you set the treadmill at an incline, you are going to get more bang for your
buck. By doing this, you are forcing your lower body to work much harder. Set the
machine as high as you can tolerate and at a speed that you can maintain without
holding on. When first starting out, this might seem awfully difficult, but work
towards a goal in small steps. Walk for as long as you can without holding on and
then you can grasp the top of the treadmill in order to gain your composure and
repeat for as long as necessary. Concentrate on tightening your lower body each
time you take a step; by doing this, your glutes will become lifted and your legs
will become more lean and defined.
- Elliptical: This piece of equipment is definitely going to make you work hard. It
is much easier on the joints than running and will help you to reach your physique
goals by constantly challenging almost every inch of your body. You can use this
machine and stay at a steady state pace or even throw some intervals into your routine.
4. Don’t be afraid to move out of your “comfort zone” and
try new things.
If you have stopped progressing and stopped seeing bodybuilding results, it is time
to take a risk and change things up. How many times have you seen someone consistently
go to the gym, yet look the same month after month? A lot! It might even be happening
to you, but you can easily change that. I fully understand the mindset of thinking
that certain exercises are bad for you or won’t work for your body type, but
how do you really know for sure until you give them a fair chance?
I usually suggest changing your routine every 4-6 weeks depending on your progress.
The body adapts to its environment very quickly and constantly needs change. Choose
some exercises that you have never done and see how your body reacts; if you don’t
like how you are looking or feeling, you can always go back to exercises that are
more beneficial to you. The beauty of taking that risk is that you might find certain
exercises that take your physique to the next level. You might not benefit from
some exercises, but you always have the freedom to stop something if you don’t
like it.
I recommend not only taking a risk with your weight training routine, but with cardio
as well. Far too often gym goers stick to the same machine day after day because
of fear that they won’t see results from another piece of equipment. Hop on
another machine and it is almost guaranteed that you will see some results. The
human body loves a good challenge and usually rewards you with a changing figure.
5. Be patient; the best results never happen overnight
Now that you have some suggestions on how to fight the female “stubborn area,”
challenge yourself to try at least one new thing at the gym this week. You might
not notice changes right away, but stick with it for a few weeks and then assess
your progress. It took time to add the unwanted weight to your figure so it will
definitely take time to achieve results. It is better for you both mentally and
physically to gradually slim down; if you attain results slowly, you are more likely
to keep the weight off over time. If sculpting a sexy lower half were easy for us
women, it wouldn’t be called the “stubborn area.”
Remember, it doesn’t always have to be called your “stubborn area!”
Work hard and believe; your lower half may eventually end up being your best asset!