Can anyone suggest an exercise to trim inner thigh and knees please...
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Iwanttolosemymummytummy wrote: »Hi! The best way my clients lose weight in this area is in their diet. OVerall, you will lean out through what you are eating vs what you are working out in the gym. I'm sure you have heard you can spot- train to lose body fat. Losing body fat in general will help trim these areas. Any leg exercises, especially compound movements like squats, RDL's, Leg Press, all kinds of lunges, and doing them WELL with good form and progressive intensity will develop muscle in your legs which will help increase your overall metabolism, which can help to your body fat loss.
If you find you are losing body fat from all areas BUT some are being stubborn, this could be a hormonal issue. When hormones are imbalanced we hold body fat in certain areas and it doesn't let go until those hormones are balanced. Think about when we first get our menstrual cycle, the body is producing new hormones, and the balance of where we hold body fat changes- (adds to breasts, hips, thighs). Other hormones in our body from thyroid to cortisol (stress hormone) could cause our body to hold onto body fat stubbornly. Certain food choices and timing of nutrients, how and what time you workout, as well as supplement support (vitamins and minerals) can help balance these out again.
Hope this helps!
Christine Coen
Thank you for your professional advice. I will take it on board. In your opinion what time of day is best to exercise? And with losing body fat I find myself keeping to the daily calories mfp has calculated for me but sugar is my enemy! How important is it to keep under my sugar allowance in order to lose body fat??
Any time of the day that you can exercise is what will be ideal. So whatever provides you the most energy and allows you to be the most compliant.
Sugar isn't the enemy and will not prevent fat loss outside of increasing calories. Fat loss is controlled by calories.1 -
psuLemon MFP Moderator sugar not my enemy? Whoop! Whoop! I can have jam!! (In moderation of course) I agree that anytime we can fit exercise in is better than not doing any at all. But I sometimes find myself doing a workout at 10pm because I haven't been able to fit it in any other time. Are there any benefit/drawback to this? One drwback - takes longer to wind down afterwards to get to sleep.1
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Iwanttolosemymummytummy wrote: »psuLemon MFP Moderator sugar not my enemy? Whoop! Whoop! I can have jam!! (In moderation of course) I agree that anytime we can fit exercise in is better than not doing any at all. But I sometimes find myself doing a workout at 10pm because I haven't been able to fit it in any other time. Are there any benefit/drawback to this? One drwback - takes longer to wind down afterwards to get to sleep.
The only drawback to very late exercise would be if it interrupts your ability to sleep. If it doesn't, then it's all good. I workout around 830-930 every night and go to bed around 10... hasn't been an issue yet.
You can look at my diary if you want, but sugar is regularly 120g+ on my high carb days. And prior to cycling calories/carbs, I was eating 100g + and have lost 50 lbs. So no, sugar isn't the enemy, calories are. If you can moderate it, then you can definitely incorporate it into your diet.. just don't make it take up a lot of calories where you take away from other important nutrients.1 -
The only drawback to very late exercise would be if it interrupts your ability to sleep. If it doesn't, then it's all good. I workout around 830-930 every night and go to bed around 10... hasn't been an issue yet.
You can look at my diary if you want, but sugar is regularly 120g+ on my high carb days. And prior to cycling calories/carbs, I was eating 100g + and have lost 50 lbs. So no, sugar isn't the enemy, calories are. If you can moderate it, then you can definitely incorporate it into your diet.. just don't make it take up a lot of calories where you take away from other important nutrients.
50lb weight loss, that's great!! I'm rather new to mfp and don't know how to view other people's diary. I exceed my sugar "allowance" most days so it's good to know it shouldn't be too much of an issue.0 -
Iwanttolosemymummytummy wrote: »
The only drawback to very late exercise would be if it interrupts your ability to sleep. If it doesn't, then it's all good. I workout around 830-930 every night and go to bed around 10... hasn't been an issue yet.
You can look at my diary if you want, but sugar is regularly 120g+ on my high carb days. And prior to cycling calories/carbs, I was eating 100g + and have lost 50 lbs. So no, sugar isn't the enemy, calories are. If you can moderate it, then you can definitely incorporate it into your diet.. just don't make it take up a lot of calories where you take away from other important nutrients.
50lb weight loss, that's great!! I'm rather new to mfp and don't know how to view other people's diary. I exceed my sugar "allowance" most days so it's good to know it shouldn't be too much of an issue.
If you are on a web browser, click on my picture, then my user name and then you can hit view diary.2 -
Eat less and move more.
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That said... I'm loving my legs now. I do deadlifts, squats, hip thrusts, calf raises and do about 40 flights of stairs a day - those, combined with the weight loss have given me some pretty nice legs.
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There is no spot reducing. Exercise BUILDS lean body mass, the calorie deficit reduces body fat. For us females that lower body area is the last to go and the first to come up when you start putting body fat back on. There is no changing that, if you want to lose that last bit of fat - it's the calorie deficit. You already got the exercises listed here for the BUILDING a shape that when you lose the fat with a calorie deficit it will look pretty.2
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Iwanttolosemymummytummy wrote: »
The only drawback to very late exercise would be if it interrupts your ability to sleep. If it doesn't, then it's all good. I workout around 830-930 every night and go to bed around 10... hasn't been an issue yet.
You can look at my diary if you want, but sugar is regularly 120g+ on my high carb days. And prior to cycling calories/carbs, I was eating 100g + and have lost 50 lbs. So no, sugar isn't the enemy, calories are. If you can moderate it, then you can definitely incorporate it into your diet.. just don't make it take up a lot of calories where you take away from other important nutrients.
50lb weight loss, that's great!! I'm rather new to mfp and don't know how to view other people's diary. I exceed my sugar "allowance" most days so it's good to know it shouldn't be too much of an issue.
If you are on a web browser, click on my picture, then my user name and then you can hit view diary.
Thanks for letting me know. I will take a sneaky peek, always interesting comparing what I eat to other people!0 -
I don't know if any of this will help... but I figured I'd share...
I am a separated mom of two kids (now age 11 and 9), working full time and managing my own home. I know what this time issue is and can utterly empathize.
Seeing as you are on maternity leave, firstly - I think it's amazing that you have the energy to focus on improving your fitness and adjusting your weight. It's no easy task when you have little ones who literally suck the energy right out of you (especially if you're breastfeeding).
Here are some things that helped me:
- firstly... allow yourself some grace. You're a new mom still, so you have a lot on your plate - don't expect perfection. It doesn't hurt to strive for it, but don't let it drive you into the ground
- if you are breastfeeding, please ensure you're getting enough calories to nourish both yourself and your baby.
- if you have energy to workout at 10pm, then do it. As a mom with lil ones, I found I could sleep on command, so nothing ever kept me awake once my head hit the pillow. (Utter exhaustion will do that to you)
And lastly - but maybe most importantly...
- don't discount the impact of physical play with your child (children)... I made a point of using them as my weights!
>> Throw them on your back and give them piggy back rides
>> Put them on your shoulders and walk with them that way
>> lay on your back and have them lay on your legs as you "fly" them around, left - right - up - down (it's FABULOUS for your core).
>> Carrying them around is strength training (just do it on both sides with good posture).
>> Deadlift them. (just don't drop the weights haha)
>> Squat them.
>> Overhead press them (my kids LOVED that - especially in the pool because I WOULD drop the weights - when they were older)
>> have them sit on your tummy and bounce them up and down, keeping your core tight
Not only do all of these thrill the hell out of THEM, it allows you both to bond, and gives you a great workout too.
Most of all... remember that you want to love life - so do all that you do for your health with that perspective. If you hate it, then change it to something you don't.5 -
Iwanttolosemymummytummy wrote: »psuLemon MFP Moderator sugar not my enemy? Whoop! Whoop! I can have jam!! (In moderation of course) I agree that anytime we can fit exercise in is better than not doing any at all. But I sometimes find myself doing a workout at 10pm because I haven't been able to fit it in any other time. Are there any benefit/drawback to this? One drwback - takes longer to wind down afterwards to get to sleep.
1) Enjoy the jam. You can indeed have it ... with in moderation, of course.
2) I used to ride my trainer (bicycle on device that holds it in place) at about 10 pm for an hour or so, then I'd turn off most of the lights and do yoga for about half an hour, then I'd go to bed. And I slept like a log. Worked for me!
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StarGazerPicTaker wrote: »- don't discount the impact of physical play with your child (children)... I made a point of using them as my weights!
never discount the bliss of having a toddler tromple up and down your spine while you lie on the floor either. now my kid has grown up, i'm sometimes tempted to borrow a friend's.
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Iwanttolosemymummytummy wrote: »psuLemon MFP Moderator sugar not my enemy? Whoop! Whoop! I can have jam!! (In moderation of course) I agree that anytime we can fit exercise in is better than not doing any at all. But I sometimes find myself doing a workout at 10pm because I haven't been able to fit it in any other time. Are there any benefit/drawback to this? One drwback - takes longer to wind down afterwards to get to sleep.
1) Enjoy the jam. You can indeed have it ... with in moderation, of course.
2) I used to ride my trainer (bicycle on device that holds it in place) at about 10 pm for an hour or so, then I'd turn off most of the lights and do yoga for about half an hour, then I'd go to bed. And I slept like a log. Worked for me!
Jammmmmmmmm.....It's my weak spot!
10 pm workout is not a problem here either, thankfully, because sometimes that's the only chance I get to fit it in! And because my sleep is disturbed countless times throughout the night(4 kids. Each night it's a conveyor belt of one or the other coming over to my side of the bed, never their father's, to inform me of a "bad dream", "duvet is on the floor", "I can't sleep", "I've lost my teddy". "I've wet the bed" etc) I find that the second my head hits the pillow I am out like a light....until the nightly routine begins 20 minutes later
I was interested in finding out if exercising so late would cause a problem with metabolism or something similar, wondering if it was better to exercise at the beginning of the day rather than the end of it. Really it won't make any difference to me - if I can't fit it in until 10 then that's when I'll fit it in, no choice.0 -
Iwanttolosemymummytummy wrote: »I was interested in finding out if exercising so late would cause a problem with metabolism or something similar
it amps me up sometimes so that i can't wind down to sleep mode, which is a big big deal when you're a single parent and you have to budget your rest to make sure you'll have enough resilience for daily life on the next day.
but that only happens to me if i really redline whatever i did. i don't have any info about whether/how it affects your metabolism in the pure weight-loss sense.
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Try Insanity or another strength HIIT training like Max 30. You need to decrease your body fat over all so if you combine this with a calorie deficit you will decrease your body fat% and really strengthen and tone your legs at the same time.1
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Mini_Medic wrote: »Low impact if needed, elliptical, hands down. It is more about the fat loss via calorie deficit, however using the muscles themselves will give an appearance of being tighter and leaner, even without actual fat loss or muscle gain.
The first time I lost I basically only used a calorie deficit and the elliptical and I liked how my legs leaned out. That was 40 lbs lost.
This time I've lost it all again, plus some more and I am running and lifting weights at the gym. This time around my legs look stronger and have more definition and a lot less wobble. I've got a half a thigh gap too! Knees have a gap and top of thighs under the lady zone have a gap but not in the very middle yet.
What is ur exact routine?0 -
Without knowing your weight and height it's hard to tell if it's Fat Loss or if it's muscle and skeletal
Unfortunately your genetics are going to determine how fast and where the fat comes off if it's fat loss. If it's genetics or you can basically do is tone your thighs and legs.0 -
Plyometric, Hiit training (sprints) and overall weight loss for thighs, some knee fat does not go away despite how thin a person is and I know this personally. I've looked into lipo for knee fat that's genetic. I can be 5'6 112 pounds, in fantastic physical shape and still have a considerable amount of knee fat.0
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