Fitness

The Quickest Way to Get Rid of Those Pesky Saddlebags

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A surplus of fat in the hip and outer thigh area more often than not, is a curse for women who are likely to store fat in their lower body. Attempting to reduce fat in one area isn’t possible. To quickly get rid of your saddlebags, you must concentrate on burning total body fat. What I mean by this we need to take on a reduced-calorie diet and perform regular exercises to create the caloric deficit that’s needed to melt those pounds off.

Step 1

Establish a weight-loss goal of two pounds per week, which is a safe weight-loss rate. Resorting to drastic measures to lose weight quickly isn’t recommended; this can result in health problems and nutritional deficiencies.

Step 2

Achieve 60 minutes of moderate cardio per day, five days per week to burn calories. Walk briskly, ride a bike, jog, climb stairs or ride an elliptical machine. Retain an intensity that still allows you to talk, but not sing.

Step 3

Mix high-intensity intervals (HIIT)  into your cardio routine to enhance caloric burn. For example, alternate between sprinting and jogging, or between a moderate cycling pace to a more intense cycling. Rotate back and forth between intensities for 12- 15 minutes. If you have a goal of one hour of cardio, five days of the week, integrate intervals into your routine two to three days of the week. You will be burning more calories, so you may want to consider shortening your total workout time to 30 or 45 minutes on these days.

Step 4

Resistance training two days of the week would be extremely beneficial as it stimulates muscle tissue, which promotes caloric burn. To achieve optimal results, I recommend you work all your major muscles, including your shoulders, legs, arms, hips, abs and chest.  Effective exercises include shoulder presses, tricep extensions, pushups, chest presses and crunches.  Deep Squats, lunges, and  side leg lifts will tone, firm and strengthen the muscles in the saddlebag area. When your body fat diminishes, these exercises will ensure that you’ll have a beautiful ly toned physique.

Step 5

It’s important that you add a reasonable amount of variety to your workout with circuit training, which will greatly increase your caloric burn. At Team Angie Fitness, we would typically set up several weightlifting and cardio  stations and go from one to the other to complete one circuit. An example of this would be to do one minute of jumping rope and one minute of dumbbell squats.  Then one minute of jumping jacks followed by one minute of  dumbbell deep squats. You can always add more exercises to keep the workout fresh or simply repeat the circuit. If possible, minimize or avoid resting between the exercises – I suggest you do this for at least 15-20 minutes on days  that you may need a little more than your normal routine.

Step 6

Decrease calories from your diet to add to your weight loss. Eat smaller portions, replace processed snacks, such as chips and candy bars, with fruits and veggies. Restrict foods that are high in sugar, salt and trans fat. Get your nutrients mainly from lean protein, veggies, fruits and whole grains.

While the expulsion of saddlebags is a challenging task, it is not unattainable. With the proper healthy diet and exercise it is absolutely possible to keep your muscles toned and melt the fat on your outer thighs, buttocks and hips. So the next time, say hasta lavista  to those pesky saddlebags and slip into those tight fitting jeans without any problem at all.

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