Like so many women my lower body is my trouble spot.
When I lose fat, it’s first in my abs, then my arms, then my ass.
Always last and always slowest.
That’s simply the way my body is due to my genetics. You also have unique genetics which dictate where you gain fat first and where you lose it from last.
There is not really anything you can do to change that.
The trouble with trouble spots is you cannot “spot-reduce” fat from one area of your body.
Basically, you can’t tell your body where to lose fat from. Eventually fat will come off those trouble zones but not until you’ve lost a large amount of fat from everywhere.
It is true you can’t pick and choose where your body loses fat. You can, however, help guide it in the right direction.
If your goal is to sculpt shapely legs, slim your hips and lift and tighten your booty, girl you better get off that elliptical and start moving some weight around. In order to truly challenge your lower body you have to overload it with more than your body weight.
Being a cardio bunny won’t help you lose that fat unless you combine it with some serious strength training.
Follow these three tips to shed stubborn lower body fat.
- Don’t skip leg day. Moves like weighted squats, lunges and hip thrusts strengthen and shape your lower body, keeping things higher and tighter. Strength training your lower body keeps it strong and burns fat like crazy!
- Keep a little cardio. In order to create enough of a calorie deficit for weight loss you are going to have to do some cardio. However, you want to keep it to as minimal as possible and still get results – no more than three days per week, ideally. Also, interval cardio or HIIT training is preferred over steady-state stuff like running because it has a greater metabolic effect and won’t break down you hard-earned muscle.
- Get restrictive in the kitchen. Ladies, if you want the junk in your trunk to lose the jiggle you’re going to have to give up a few things, namely excess calories from things like soda, sugary coffee drinks, and yes, alcohol. Keeping sugar intake to a minimum and focusing on lots of lean protein and veggies helps too. Remember, if the lower body is the last place the fat comes off, you’re going to have to lose enough fat everywhere to see results. That means making sacrifices and giving up those things that hold back your progress.
Lastly, one thing you must have if you want to lose stubborn body fat from anywhere is patience. Dedication and consistency are two of the most important factors, and if you aren’t putting in the work and giving it time you will never see results.