Is it possible to lose weight only in your calves?
First of all, I want to destroy some myths. First of all, Santa Claus does not exist. Secondly, it’s not the brownie Kuzya who empties the refrigerator at night, but you. Thirdly, it is impossible .
Let's figure out why this happens? And now I don’t want to talk about eating sausage at night, although you shouldn’t remain silent about this either.
I want to tell you how our body works. And it’s structured in a very interesting way.
Many people think - I’ll pump up my abs, and my stomach and sides will go away, I’ll get six-packs, a crowd of fans and a millionaire husband . In fact, we only get greasy fingers from the cream, because I’m so great, I worked out for 15 minutes and deserved this piece of cake . And the fat remained there, just as it was there.
The trouble is that fat is not burned locally , no matter how much we would like it. Only surgeons are trained in this magic and it is called liposuction.
Our body works on a different principle. For example, you work out your abs, and the fat disappears from your chin.
“Where is the connection?” - you ask, but there is no connection. It’s just that our body takes fat from all over the body as energy, but in some places the fat goes away faster, in others more slowly. And, as a rule, the place where we want to lose weight stores fat more than all other parts of the body. Therefore, he will be the last to leave from there.
What's the conclusion? Be patient, stay hydrated and exercise. Your calves will only lose weight if you lose all the weight .
If you want your calves to lose weight, you most likely have excess weight on your thighs. They are a different story, so I wrote an article about losing weight in the hips.
Alternative methods to make your legs thin
What to do to make your calves thin? If your legs are fuller than ideal, and the phrase “I want thin legs” can be considered your life motto, you have three ways to solve the problem.
- Hiding your legs under clothes, fortunately today’s fashion is very universal and allows you to wear not only a radical “mini”, but also an equally radical “maxi”.
- Increase physical activity on your legs, go on a diet and lose weight.
There are quite a lot of exercises aimed at making your calves thinner, and any instructor in a good fitness center will be happy to share them with you. However, be prepared for the fact that you need to perform these rather painful exercises for a long time, regularly and with full dedication, otherwise there will be no point.
- Diet is another way to remove calves on your legs. Naturally, with a general weight loss, your legs also lose weight. The only trouble is that the legs are not the first thing to begin to lose weight.
What do we have to do?
As I said above, to lose weight in calves, we need to stop believing in miracles and start:
- eat proper and healthy food;
- cut down your portions a little;
- exercise regularly.
Nutrition
Proper nutrition is not a water diet , when you drink two glasses of water a day and look at dumplings three times.
Proper nutrition is a healthy, nutritious diet , not wild hunger.
I have dispelled the myth that a diet will help you purposefully lose weight in your legs and thighs here.
You need to eat enough proteins, fats and carbohydrates so that your body is ready to perform all the tasks facing it, especially training hard .
If you go to the gym and at the same time starve, then when they pump you out after the third hungry fainting in a week, they will simply return your money for the subscription and ask you never to appear here again.
Food is our energy; due to the calories consumed, our body can fully function. But this doesn’t mean that you need to stuff three plates of dumplings at night with the thought that you need strength for tomorrow’s workout.
After a week of such a diet, you will need strength just to tear your butt off the couch, not to mention somehow pushing through the doors of the gym.
But you shouldn’t go hungry forever either. When you eat very little , your body begins to worry about you and turns on energy saving mode . He thinks that you are going through difficult times and you have nothing to eat, so you need to put aside everything that somehow miraculously ended up in your stomach as fat . And then, when everything gets even worse, use this fat to survive .
In addition, muscles in this mode simply become ballast and the body tries to get rid of them as quickly as possible. Because of this, your plump legs will become flabby, wrinkled and shapeless, like dried fruits from Ashot at the central market.
Therefore, you need to eat in moderation so that you remain in a small calorie deficit. Don't overeat and don't starve. Then your metabolism will become faster and your unwanted fat on your calves will slowly burn. But this still requires physical activity .
My recommendations regarding proper nutrition for women, as well as sample diets, are described here.
Exercises
And again I will raise the question that you want to lose weight in your calves, but you will have to pump up your whole body .
Where is the logic? It's simple. As I already said, fat is not burned locally, so when training for the whole body, fat will be burned on the thighs, arms, and calves.
If you train only calves and ankles , this will not lead to weight loss specifically in these areas. You need to train your legs completely, and not just your legs, but your whole body evenly , only then will you be able to lose weight in the calves.
In addition, the muscles will be toned and the body will become toned . To do this, you need to train 2-3 times a week and do cardio 3-4 times a week for about 30-40 minutes a day.
But you should also be careful . Some ladies' calves are ready to gain 10 centimeters in volume from the slightest load on them.
In this case, any cardio that puts a lot of stress on the calf muscles is contraindicated.
This includes:
- walking or running with an upward slope;
- walking up stairs, using a stepper.
The best cardio options would be:
- walking or running on a flat surface;
- elliptical trainer (orbitrek);
- exercise bike;
- swimming;
- various energy-consuming exercises or complexes of them.
I have already written an article about exercises for losing weight in your legs, read it and choose something you like.
As paradoxical as it may sound, if you want to lose weight in your calves and want your lower leg to be graceful, you need to pump it up. Please do not throw stones , this is true.
If you don’t pump them up, the fat will go away, but your lower leg won’t become beautiful and graceful. She will be beautiful when she is fit, and for this she needs to have toned muscles.
But no fanaticism , you just need to add a few calf raises. You can do this standing, sitting, lying down, whatever you want, the main thing is to lift the weight with your socks. But the weight should be small, moderate.
It will be enough to do 3 sets of 15-20 repetitions and go home with a clear conscience.
Something else
The biggest problem for ladies with plump calves is heels.
In fact, after walking all day in heels, you walked all day on your toes, and your calves received an unrealistic load.
Personally , I have never walked in heels all day , but I can say with confidence that if you want to lose weight in your calves and make them thinner, then walking in high heels should be limited.
How to make your legs thin. How to make thin legs beautiful
Is it possible to make the calves of the legs thin at all, if heredity and lifestyle insist on the opposite? There is an answer to the question of how to reduce calves safely, quickly and without unnecessary sacrifices!
Liposuction of the lower leg is an excellent solution to the question of how to make your legs and thighs thin, and at the same time beautiful and straight. Yes, yes, not only legs, but also hips! After all, you must agree: model legs under a butt that are clearly oversized will not look very organic. Both surgical and non-surgical liposuction (MediCell ultrasonic liposuction) are perfectly combined with other types of plastic surgery, such as gluteoplasty (buttock surgery), abdaminoplasty (abdominoplasty), etc.
For thin legs European Clinic of Plastic Surgery Iskorneva A.A. offers a unique technique for shin implantation. With its help, you can not only make very thin legs look full, but also create the shape for your legs that seems ideal to you. Correcting the shape of the legs will make even crooked legs straight, beautiful and slender. At the same time, your light weight, graceful figure lines and external lightness will remain with you.
When implanting, we use silicone prostheses of the latest generation - very elastic, no different in appearance or touch from living muscle. Your legs will become beautiful quickly and for life!
Is it possible to lose weight in your calves quickly?
Nothing happens quickly in our iron world. Everything requires time, strength and patience.
As I have said many times, if your problem area is the lower leg, and fat is deposited there more than in other parts of the body, then it will be the last place to go .
Therefore, it will not be possible to lose weight in your calves in a short period of time. Eat right, train hard and you will be happy.
How quickly you can lose weight in your calves will depend on:
- your physical activity;
- diet;
- genetic predisposition;
- starting result.
If you are very concerned about timing, then read my article about fast weight loss in your legs.
Exercises for thin legs and buttocks in girls
It has already been said above what kind of loads should be done by those who want to build up the muscles in their calves and thighs. But there are still girls who are not satisfied with the volume of their buttocks. To enlarge your butt with exercises, you should pay attention to the following complex:
- Of course, squats are used to give the buttocks a seductive shape. This is an effective type of exercise for pumping the butt.
- The following exercise should be performed from a position on all fours. It is necessary to keep the abdominal muscles tense. One leg is extended back, but it does not need to be lifted, it should remain parallel to the surface. Stay in this position for several seconds. Return the leg to the starting position. Repeat for each 30 times.
- Tilts. The feet should be placed at a distance greater than shoulder width. Bend to the right and left sides, do not lean your body forward or backward. You should tense the muscles of your legs and buttocks.
- Lie on your back, bend your knees, place your feet on the floor. Arms are straightened along the body. Begin to lift your pelvis while tensing your buttock muscles. You can linger for a few seconds at the top point. This exercise is very effective for thin legs and buttocks. To increase the load, you can use a weighting agent and place it on your stomach.
- Retraction. You need to stand up, grab the back of the chair with your hands, and slightly tilt your torso forward. Begin to extend your leg back, keeping it straight. The posture also does not bend. The muscles of the buttocks should tense when performing the exercise.
- Also suitable for pumping up your butt are the sideways and forward leg swings described above.
To read: Back liposuction procedure is a necessary step for a beautiful body
How not to overpump?
If you do everything as I wrote above, then you will not pump up your calves.
You will make them more toned, which will look much better than just a thin and flabby leg.
The main thing is not to put too much stress on your calves and try to limit walking in heels.
And if you do calf raises with a weight of 100 kg, then walk from the store with bags of 20 kg each uphill for 20 minutes, then expect trouble.
If you are afraid to pump up your legs , and want to lose weight in your calves without pumping them up, then read this article.
Warm-up
Training at home begins with a warm-up. It is necessary to prepare the muscles for the loads, warm them up thoroughly. In this case, it is worth paying attention to various groups, and not just the legs. Warm-up may include the following exercises:
- walking in place with legs raised high, knees bent,
- tilting the head in different directions,
- rotation of the arms, starting with the hands and ending with the shoulder joint,
- tilting the body in different directions,
- rotation of the feet clockwise and counterclockwise, then the same with the knees,
- You can complete your warm-up by jumping rope for a couple of minutes.
Training complex
After the muscles are prepared for exercise, you can begin the actual exercises for thin legs. Among the most effective, which very well help build muscle, work out the calves, inner and outer thighs, are:
- Squats . This familiar exercise is one of the most effective. But it is recommended to perform it with additional weight. You can take dumbbells or, if you don’t have them, bottles filled with water. You need to perform squats with a straight back; you should not go too deep.
- The next exercise is called “pistol” . These are also squats, but they are performed against a wall. You need to press your back to the surface. One leg should be straightened and squatted, trying not to touch the floor. Then do the same with the other. For beginner athletes, only ten repetitions will be enough. When the body gets used to the load, it will be possible to add weights.
- The next exercise for thin legs is lunges . There is a dumbbell in each hand and your feet stand together. Maintaining the position of the hands, do alternate lunges, first on the right, then on the left leg. In this case, you can rock a little on your supporting foot, slightly stretching the muscles. Do about 15 times in total.
- Swing your legs . To increase the load, you can wear special weights on your ankles. Performed standing, back straight. Try to raise your leg to the side as much as possible, without tilting it forward or backward. There is no need to rush; the slower and more measured the pace, the greater the effect. Do 10 times for each leg.
- Swing forward . From the same position as in the previous exercise, perform sharp leg kicks in front of you. The number of repetitions is ten for each.
- The following exercise for thin legs in girls is performed from a position on all fours. You need to try to move your leg back and up as much as possible, this is done with a sharp movement. Performed ten times for each.
- Lie on your side, rest your hand on your elbow and place it next to your chest. Lift your foot upwards. Do 25 reps. Then turn over to the other side and do the same for the other leg.
- Stay in the same position. Now place the upper leg on the foot in front of the lower knee. Perform straightened limb lifts without touching the floor. In total, you need to repeat 25 times, then turn over and do the same for the second leg.
We recommend reading the article on how to remove ears on the thighs at home. From it you will learn about the reasons for the appearance of “breeches”, methods of getting rid of the problem from the outside and inside, as well as what to do in the gym for legs without ears.
To read: Cosmetological, conservative and folk methods of how to remove stars on your legs
And here is more information about the main ways to lengthen your legs.
What to do at home?
Losing weight in your calves at home is not an impossible task. Going to the gym would be helpful, but it is not necessary. Everything you need for killer calves you can do at home or out .
improvised materials as weighting :
- water bottles;
- TV;
- fridge;
- husband
For example, you can lift water bottles onto your biceps or move them to the sides, loading your deltoids. You can squat and lunge without any weight at all, or using the same bottles.
Remember that your goal is to burn calories and lose weight by burning fat throughout your body.
Therefore, there is no need to do calf exercises all day long; it is not only pointless, but also harmful . Distribute the load throughout your body.
To tighten your legs in the calf area at home, you can simply stand on some height with your toes, for example, on some kind of block or threshold , and simply rise on your toes. If doing this standing on two legs is too easy , then you can do it standing on one leg.
You can also use the same water bottles of different sizes as weights.
You can do this while sitting , again put your feet on a hill, sit on a chair/sofa/bedside table, or whatever you can sit on without harm to your health, then put the weight on your knees and rise on your toes.
Such exercises will help give your calves a beautiful shape, make them toned and graceful.
And for cardio training, you just need to crash your husband’s car and tell him about it. A long run and thousands of calories burned are guaranteed.
If you absolutely do not intend to go to the gym and plan to lose weight at home, then read my article on how to lose weight in your legs at home.
By following all these tips, you will become the owner of the most beautiful calves in the area, go for it.
Diet for slender legs
There is no specific diet on how to lose weight in the calves, since with any correction of the diet the body loses weight evenly. Therefore, all you can do is follow a proper and balanced diet that will help you maintain ideal shape.
You probably know the basic principles of a proper diet. They include fractional meals (often and in small portions), healthy foods as the basis of the menu, sufficient fluid , and the last meal no less than three hours before bedtime .
What are healthy foods? First of all, these are complex carbohydrates , such as cereals and cereals, which saturate the body with energy for a long time and fight hunger, proteins , which are the main building material for muscles, as well as fruits and vegetables - sources of vitamins and healthy fiber.
If you want to stay slim, try to exclude sweets, baked goods, alcohol, processed foods, sausages, smoked meats, and sauces from your diet. They are sources of empty calories and contain a large number of artificial components, which, of course, does not bring anything good for your figure or health.
Drink at least 1.5-2 liters of clean drinking water a day!
Excess volume in the calf area can be caused by swelling of the limbs. They most often affect those who abuse salty foods, as they retain fluid in the body.
For those who are interested in how to lose weight in the lower leg, experts advise eating foods that contain potassium. It absorbs sodium, leading to swelling of the limbs. The main sources of potassium are bananas, spinach and greens, avocados, mushrooms, and chicken.
