Aa
my hips
My hips are quite big. My body like a pear shape. How can i handle this problem.. ???
Forgot to add before doing anything get the OK from your Dr.
It's unlikely that you'll ever have rail-thin thighs. You can, however, work with your shape to sculpt a muscular, attractive lower body and shed unwanted fat.
To get rid of excess fat, cardiovascular exercise could be your new best friend. Cardio works large groups of muscles rather than targeting one specific area, and generally burns more calories than exercises targeting a specific area of the body. For even more benefits, try cardiovascular exercises that work your hips and lower body such as cycling, running, jumping on a trampoline or swimming laps.
You don't have to buy any special equipment to build muscle in your hips and thighs. Instead, try doing body-weight exercises. Lunges work your knees, legs and hips, and you can do them in extended sets to get a moderate cardiovascular workout. Squats will work your lower body in addition to your abs and back, helping you build strength. Try leg lifts to get your thighs in shape. You can do leg lifts lying on your back or your side, or sitting in a chair. For more intensity, try holding weights as you work out.
If you're ready to graduate from body-weight exercises to regular trips to the gym, try weight machines that directly target your lower body. A leg press targets your thighs and rear, while leg curls on a leg curl machine will help you get firm thighs and a strong back. To combine cardio with strength training, try a rowing machine, which has the added benefit of working your arms and upper body.
Combining different types of exercise can help you get a stronger workout. Try interval training when you're doing your cardio. Simply alternate between a minute or two of intense exercise followed by a minute or two of moderate work. Circuit training can also help you gain strength and burn fat. Combine two or three circuits of weight training, followed by a circuit of cardio. Then follow up with another circuit of different weight-bearing exercises and a different type of cardio.
I suggest trying the following!
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
To get rid of excess fat, cardiovascular exercise could be your new best friend. Cardio works large groups of muscles rather than targeting one specific area, and generally burns more calories than exercises targeting a specific area of the body. For even more benefits, try cardiovascular exercises that work your hips and lower body such as cycling, running, jumping on a trampoline or swimming laps.
You don't have to buy any special equipment to build muscle in your hips and thighs. Instead, try doing body-weight exercises. Lunges work your knees, legs and hips, and you can do them in extended sets to get a moderate cardiovascular workout. Squats will work your lower body in addition to your abs and back, helping you build strength. Try leg lifts to get your thighs in shape. You can do leg lifts lying on your back or your side, or sitting in a chair. For more intensity, try holding weights as you work out.
If you're ready to graduate from body-weight exercises to regular trips to the gym, try weight machines that directly target your lower body. A leg press targets your thighs and rear, while leg curls on a leg curl machine will help you get firm thighs and a strong back. To combine cardio with strength training, try a rowing machine, which has the added benefit of working your arms and upper body.
Combining different types of exercise can help you get a stronger workout. Try interval training when you're doing your cardio. Simply alternate between a minute or two of intense exercise followed by a minute or two of moderate work. Circuit training can also help you gain strength and burn fat. Combine two or three circuits of weight training, followed by a circuit of cardio. Then follow up with another circuit of different weight-bearing exercises and a different type of cardio.
I suggest trying the following!
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
Hi. Have same problem. I did lose a lot of wait before and to be honest hips/butt was the last area to lose the fat cells. But it does go away so keep working at it. Diet and exercise.
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