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Reducing fat on legs
- Thread starter CRDJit
- Start date
TyTe`EyEs
Master Don Juan
squats
since you can't spot reduce (http://www.exrx.net/WeightTraining/Myths.html), you'll have to overall add muscle and/or reduce bodyfat. search these forums for both & come back & ask more questions.
good place to start for growth:
http://www.sosuave.net/forum/showthread.php?t=110033
good place to start for fat loss:
http://www.sosuave.net/forum/showthread.php?t=114913
good place to start for growth:
http://www.sosuave.net/forum/showthread.php?t=110033
good place to start for fat loss:
http://www.sosuave.net/forum/showthread.php?t=114913
Thx Throttle those threads have been very helpful. Unfortunately, I am not able to visit a gym regularly, for now, so I will focus on fat loss. The link you provided lists four basic things I should be doing, but I have some questions:
1. Doing cardio 5 days/week. 45 minutes per day, HR at 75%.
Currently, I don't do any kind of exercise, so how do you suggest I go about this? Should I ease myself into it, gradually increasing the intensity/length of the cardio? Or should I just jump in, doing 45 min 5 days a week?
2. Eating 6 meals a day. Essentially meats and vegetables for the most part.
What about carbs? Wich ones are best/worst for fat loss? My main carb sources are white rice, white bread and cereals. Also, why do they warn against dairy products?
3. Weightlifting 3 days a week, focusing on compound lifts.
4. Getting 8-9hrs of sleep per night.
I think I've got this one covered. In fact, I think I may be overdoing it!! I usually am able to get 9-10 hours, so I think this isn't a problem.
By the way, I'm 21, weigh around 65kg/143 lb, and my height is around 1.67 cm (5'48''). Thanks a lot!!!
1. Doing cardio 5 days/week. 45 minutes per day, HR at 75%.
Currently, I don't do any kind of exercise, so how do you suggest I go about this? Should I ease myself into it, gradually increasing the intensity/length of the cardio? Or should I just jump in, doing 45 min 5 days a week?
2. Eating 6 meals a day. Essentially meats and vegetables for the most part.
What about carbs? Wich ones are best/worst for fat loss? My main carb sources are white rice, white bread and cereals. Also, why do they warn against dairy products?
3. Weightlifting 3 days a week, focusing on compound lifts.
4. Getting 8-9hrs of sleep per night.
I think I've got this one covered. In fact, I think I may be overdoing it!! I usually am able to get 9-10 hours, so I think this isn't a problem.
By the way, I'm 21, weigh around 65kg/143 lb, and my height is around 1.67 cm (5'48''). Thanks a lot!!!
yikes...lots to work on here...
1. Doing cardio 5 days/week. 45 minutes per day, HR at 75%.
Currently, I don't do any kind of exercise, so how do you suggest I go about this? Should I ease myself into it, gradually increasing the intensity/length of the cardio? Or should I just jump in, doing 45 min 5 days a week?
ease into it, 5 days a week, don't worry about getting your heartrate way up at first, but set out a block of an hour a day that you'll be able to stick with. simply going for a walk every day is a good start.
2. Eating 6 meals a day. Essentially meats and vegetables for the most part.
What about carbs? Wich ones are best/worst for fat loss? My main carb sources are white rice, white bread and cereals. Also, why do they warn against dairy products?
all those carb sources are a problem for fat loss. replace white bread with 100% whole wheat, white rice with brown rice or veggies, and cereal with oatmeal. stay away from all carbs before bed (the harder you're working to lose weight, and the less active you are, the earlier in the day this cutoff needs to be)
better to get your carbs from veggies and to a lesser extent whole fruits when trying to lose bodyfat
dairy may increase bloating, esp. if you are lactose intolerant. many people are lactose intolerant and do not realize it.
3. Weightlifting 3 days a week, focusing on compound lifts.
this is quite important to make fat loss sustainable--think about how you might incorporate this in the near future. you can still carry around quite a bit of bodyfat but look & feel a whole lot better with a bit more beef on the frame. plus muscle burns more energy, making your cardio more effective in the long run.
1. Doing cardio 5 days/week. 45 minutes per day, HR at 75%.
Currently, I don't do any kind of exercise, so how do you suggest I go about this? Should I ease myself into it, gradually increasing the intensity/length of the cardio? Or should I just jump in, doing 45 min 5 days a week?
ease into it, 5 days a week, don't worry about getting your heartrate way up at first, but set out a block of an hour a day that you'll be able to stick with. simply going for a walk every day is a good start.
2. Eating 6 meals a day. Essentially meats and vegetables for the most part.
What about carbs? Wich ones are best/worst for fat loss? My main carb sources are white rice, white bread and cereals. Also, why do they warn against dairy products?
all those carb sources are a problem for fat loss. replace white bread with 100% whole wheat, white rice with brown rice or veggies, and cereal with oatmeal. stay away from all carbs before bed (the harder you're working to lose weight, and the less active you are, the earlier in the day this cutoff needs to be)
better to get your carbs from veggies and to a lesser extent whole fruits when trying to lose bodyfat
dairy may increase bloating, esp. if you are lactose intolerant. many people are lactose intolerant and do not realize it.
3. Weightlifting 3 days a week, focusing on compound lifts.
this is quite important to make fat loss sustainable--think about how you might incorporate this in the near future. you can still carry around quite a bit of bodyfat but look & feel a whole lot better with a bit more beef on the frame. plus muscle burns more energy, making your cardio more effective in the long run.
i think you mean 1.67 meters, 5.48 feet (appx 5'6")......
Buck Rogers
Don Juan
stair master, failing that, find steps, take the stairs instead of the lift, and do lots of cardio.