i've been weight training for 2 years and gained both muscle and some fat. i,ve been constantly gaining weight since i started weight traning. And also my measurements do not increase that much, its infact the same. But i have a layer of fat covering the muscles which makes me look bulky. i also incorporated HIIT using skipping rope into my routine for about 15 minutes thrice a week. But i simply cant reduce my weight and lower fat levels . I'm 21 years 5' 11" and 190 lbs 15 % body fat. aiming to hit 13% bodyfat within two months. plz help...thanks in advance
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how to loose the last few pounds of fat to reveal muscle......?
- Thread starter nit3crawl3r
- Start date
When it comes to burning lower-body fat, you have to burn upper-body fat at the same time because spot reduction is not possible. This means, when you lose weight, it takes place as a whole instead of in one area. You can still work your lower body with exercises to make them look leaner and to define the muscles. While doing this, you also have to make adjustments to your diet to promote weight loss.
Please consider some of my suggestion:
• You need to replace the unhealthy foods in your diet with healthier options. Give up candy bars, cakes, french fries, pork chops, doughnuts and white flour breads. Eat nutrient-dense foods instead, such as fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products. Choose water instead of soda, fruit punch and sweetened teas to keep your calories under control.
• Perform cardiovascular exercise to burn the fat in your lower body. Try to do any type of cardio as long as it is at a moderate to high intensity. Running, brisk walking, hiking, stair stepping, swimming, tennis and elliptical training are examples. Aim for at least 45 minutes of cardio, and do it three days a week on alternating days.
• Execute a set of squat thrusts to work your lower body as well as your abs. Try to stand with your feet hip-width apart and your arms at your sides. Bend down into a deep squat and place your hands on the floor in front of you. Kick your legs straight behind your body, jump your feet forward and continue this pattern for 12 to 15 repetitions. Move your legs independently in a fast motion for a variation.
• Stand with your feet together and do alternating lunges. Step forward with your left foot and lower your body by bending your knees. Stop when your left knee is 90 degrees and your right knee is 1 inch from the floor. Step back to the starting point and repeat the lunge with your right foot. Alternate back and forth for 10 to 12 reps with each leg. Hold dumbbells at your sides to increase the resistance.
• Slide towels on the floor to do booty squeezes. These work your glutes and hamstrings at the same time. Lie on your back on a slippery floor surface and place your heels on the towels. Lift your hips slightly and slide the towels out to your sides so your legs form a "V" shape. Move your legs back together and immediately slide the towels toward your body as you raise your hips as high as possible. Squeeze your glutes and hamstrings to create this movement. Slide the towels back out and repeat 12 to 15 times.
• Lie on your left side to do hip abduction for your hips and outer thighs. Stack your legs and prop your head up with your hand. Lift your right leg in the air until it is 45 degrees to the floor and slowly lower it back down. Perform a set of 10 to 12 reps and switch legs. Increase the resistance by wearing ankle weights.
• Hook your right ankle to an ankle strap to do standing adduction for your inner thighs. Fasten the other end to a low setting on a cable machine and stand with your right shoulder facing the weight stack. Lift your leg, swing it across the front of your body and move it back to the starting point. Repeat for a set of reps and switch legs.
Please, perform four to five sets of your lower-body exercises and work out on three alternating days of your cardio. Keep in mind that it would take time to get the result.
Please consider some of my suggestion:
• You need to replace the unhealthy foods in your diet with healthier options. Give up candy bars, cakes, french fries, pork chops, doughnuts and white flour breads. Eat nutrient-dense foods instead, such as fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products. Choose water instead of soda, fruit punch and sweetened teas to keep your calories under control.
• Perform cardiovascular exercise to burn the fat in your lower body. Try to do any type of cardio as long as it is at a moderate to high intensity. Running, brisk walking, hiking, stair stepping, swimming, tennis and elliptical training are examples. Aim for at least 45 minutes of cardio, and do it three days a week on alternating days.
• Execute a set of squat thrusts to work your lower body as well as your abs. Try to stand with your feet hip-width apart and your arms at your sides. Bend down into a deep squat and place your hands on the floor in front of you. Kick your legs straight behind your body, jump your feet forward and continue this pattern for 12 to 15 repetitions. Move your legs independently in a fast motion for a variation.
• Stand with your feet together and do alternating lunges. Step forward with your left foot and lower your body by bending your knees. Stop when your left knee is 90 degrees and your right knee is 1 inch from the floor. Step back to the starting point and repeat the lunge with your right foot. Alternate back and forth for 10 to 12 reps with each leg. Hold dumbbells at your sides to increase the resistance.
• Slide towels on the floor to do booty squeezes. These work your glutes and hamstrings at the same time. Lie on your back on a slippery floor surface and place your heels on the towels. Lift your hips slightly and slide the towels out to your sides so your legs form a "V" shape. Move your legs back together and immediately slide the towels toward your body as you raise your hips as high as possible. Squeeze your glutes and hamstrings to create this movement. Slide the towels back out and repeat 12 to 15 times.
• Lie on your left side to do hip abduction for your hips and outer thighs. Stack your legs and prop your head up with your hand. Lift your right leg in the air until it is 45 degrees to the floor and slowly lower it back down. Perform a set of 10 to 12 reps and switch legs. Increase the resistance by wearing ankle weights.
• Hook your right ankle to an ankle strap to do standing adduction for your inner thighs. Fasten the other end to a low setting on a cable machine and stand with your right shoulder facing the weight stack. Lift your leg, swing it across the front of your body and move it back to the starting point. Repeat for a set of reps and switch legs.
Please, perform four to five sets of your lower-body exercises and work out on three alternating days of your cardio. Keep in mind that it would take time to get the result.