Overall I m not an overweight person, I can fit into a size small for my tops. But my thighs and my arms have disgusting amount of excess fat. When I wear jeans I always have to wear a belt because what fits my waist don t fit my thighs so I always end up buying one or two size big. For the past month I ve been running for 30min, lifting weights for 10, and doing yoga stretching for 15min, and believe it or not I feel like I ve only got worse, my arms and legs actually look bigger.Is there a different way to excercise for people that just wants to lose fat in particular areas?
This is a common occurance for those who have just started working out, especially with weights, who were previously sedentary. When you exercise muscles that were previously inactive, insulin sensitivity increases drastically, forcing water and nutrients into muscle cells rather than shunting most nutrients to bodyfat or to be excreted, causing the muscles and cells to feel fuller and bigger when in fact you have not gained more muscle. You may also notice that you have gained a little weight, too. This is all water weight and completely normal.Fat loss takes time; the body has to transition itself from a state of retaining bodyfat to losing bodyfat, which could take months rather than weeks. Gaining muscle is extremely difficult for nearly everyone, especially women, so that is the least of your concerns.For your workout routine, give your body some time to adapt to the new stresses being put on it, slowly increasing the work done each workout. As you advance you can increase the intensity. For instance, if you walk/run on a treadmill for 30 minutes for 2 miles, the next workout the walk/run should be 2.1 miles, so on and so forth. Also, lift weights before doing cardio. Lifting weights after cardio defeats the purpose of doing weights because by the time you get to strength training your body has already utilized its glycogen stores so it will utilize muscle tissue for energy instead. Muscle = health = greater fat loss.Be sure your diet is in order as well. Good nutrition is the cornerstone of strength and fitness, you cannot build much on a bad diet. This is one aspect that s often overlooked and highly underestimated by most people. Take a close look at your diet and eating habits, try cutting out all processed foods, especially carbs, completely from your diet.Most of all, be patient with it. Likely you have years of bad habits to overcome and work off, but don t give up too soon as results will come, I promise you. Remember there are no shortcuts, and the best way to be successful is making good fitness and nutrition a lifestyle rather than a chore you have to do. Make it fun, challenge yourself, find some things you like to do, and educate yourself. Knowledge really is the best weapon. Good luck!
There is no way to excercise in such a way that you lose fat in particular areas. When confronted with a caloric defacit, your body gets its energy from adipose tissue all over the body, not just the tissue near the part you are excercising.Start running longer and harder, and maybe cutting calories. Running will not make you bulk up.
This site offers a free E-book on how to lose weight. It s been a great help for me, maybe it can help you as well?
lighter cardio that burns fat not gaining muscle. Try increasing the yoga, pliates, tai chi, walking, and skip the weights for legs.
