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admin | Exercise Routine To Lose Weight | 10.04.2015
The lower body -- particularly the legs and calves – are often troublesome when it comes to shedding body fat. Spot ReductionWhile you may be tempted to dedicate your whole gym session to your legs and calves, this won’t melt away the inches.
Weight TrainingWhile spot reducing fat may not be possible, you should still train both areas to increase muscle tone and size, as this can give the appearance of leaner legs and calves once you start losing the fat. DietDiet is the most important factor when it comes to losing weight, but is often overlooked. Despite good weight loss progress elsewhere, these areas can seem particularly slow to shape up. According to the American Council on Exercise, spot reducing fat from specific areas is impossible, as muscle and fat are two separate entities. To lose weight from your legs and calves, you need to consume fewer calories than you burn on a daily basis.

The American College of Sports Medicine notes that to lose weight, you may need to perform 60 minutes of moderately intense cardio, five days a week. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.
While cardio and cutting back on calories can definitely help you shed the excess weight, you don’t necessarily have to hammer away on the treadmill for hours and eat nothing but lettuce leaves to get results. Perform dumbbell lunges, leg presses, lying leg curls, glute bridge raises and standing calf raises. The USDA recommends that women consume 1800 to 2400 calories per day, and men consume 2000 to 3000 calories. Do three sets of eight to 12 repetitions each, using a weight that is challenging, but allows you to complete all the reps with perfect form. If you cut just 500 calories from your regular diet each day, it can result in 1 pound of fat loss per week because 1 pound is equivalent to 3,500 calories.

Len Kravitz of the University of New Mexico, interval training results in a higher calorie burn, and greater fat loss than steady state cardio does. Base your diet around nutrient-dense foods such as lean meat and fish, fruits and vegetables, nuts, seeds, pulses and whole grains. Be sure to read food labels to determine the serving size and the amount of calories in a serving.
Limit saturated fat, found in fatty meats and whole-fat dairy products, to no to no more than 10 percent of your total calories.

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