To tone critical points, it is very important to adopt a balanced diet and exercise daily by associating an anaerobic and aerobic routine to optimize results.
There is nothing more complicated to fight fat that accumulates on the buttocks, sides and thighs. In addition to being the areas of our body where it is most exhausting to burn fat, they are also the ones we maintain the most for aesthetic reasons.
Why defeating fat on the buttocks, hips and thighs is so difficult?
As such, female body fat is generally concentrated in the buttocks, sides, and thighs. To this, we must also add that the fat accumulated in the lower area of our body is the most difficult to eliminate. But why?
It turns out that in this part of the body it especially affects hormonal production and blood flow. As a result, the fat accumulated in these points is more stagnant and, therefore, more harmful and more difficult to eliminate.
Known under the name “Gynoid Obesity”, which stands out in the “pear” body shape, this type of obesity can be attributed to hormonal imbalance and poor circulation, not to mention poor power and the possible genetic predisposition.
Healthy eating source and exercise
USA A diet to lose weight is not easy, but it is undoubtedly the best solution to combat the most critical areas of our body. This regime we are talking about something else is just a mixture of good nutrition and exercise routines suitable for us.
As you just said, to combat the critical areas of the body, it is not enough to follow a diet, since, without a physical routine, it is impossible to do so.
The most appropriate routine in these cases should be a combination of aerobic and anaerobic exercises.
1. The aerobic routine
The aerobic routine is the one that includes exercises of low and medium intensity, characterized by the consumption of carbohydrates and an extended effect. Some examples of these exercises are:
- bicycle pedaling
Aerobic exercises will help you burn fat and, in turn, keep the cardiovascular system active and prevent diseases of the cardiocirculatory system.
2. Anaerobic routine
On the other hand, we have anaerobic routine, made of high-intensity intensity and short exercises, such as:
- lifting weight
- abs set
- sprint by bike
A good way to combine these two types of exercises would work in series with low aerobic sessions every day (eg going for a walk), and add medium intensity sessions at least 3 times a week (skiing, swimming or cycling).
We will not forget the high intensity sessions, 2 or 3 days a week.
In this sense, we also recommend that you change the exercise routine every 4 weeks. In this way, your muscles will not have time to get used to a specific series of exercises and will therefore require these very exercises. As a result, the toning will be more visible.
3. Follow a special diet to combat critical areas: buttocks, hips and thighs
Regarding the food regimen, we remember that you must be disciplined with the diet as much as you have physical exercise.
Since your goal is to combat “stubborn fat,” here are some eating tips to keep in mind:
- To begin, you need to include a good dose of protein in our Diet; Make sure they are rich in amino acids. The most recommended:
- Dried fruit
Salt intake should be kept under control, since the latter favors the accumulation of fluids in critical areas of the body. You shouldn’t eliminate carbs, in fact, you should adjust your recruitment and make sure you choose the healthiest.
Some recommended carbohydrates are: potatoes, oats, quinoa and whole grains. They are all excellent sources of energy.
We must also guarantee our body the correct hydration, consuming 2 to 3 liters of water per day. It is important to avoid snacks such as potatoes or similar packages.
To help us combat anxiety, it may be useful to consume fruit-based snacks, such as red fruits or dried fruits.
Considering that to defeat anxiety, there is nothing better than consuming fiber, we recommend taking at least 10 grams per day.