Losing fat above knees is a process that requires a low carb diet and following an exercise program that incorporates some very specific exercises. The following guide offers the blueprint to both a diet and an exercise program.
- The diet plan
To start losing weight, you need to make your body in a condition in which it will burn stored fat. To this end, you need to create a calorie deficit. You do that by taking fewer calories daily. For example, in one week, you may create a deficit ranging from 500 to 1.000 calories. That calories deficit will result in losing one to two pounds. The math is simple; you need to create around 3500 calories deficit to lose one pound.
But before you start, make sure that you don’t lose too many calories and end up with nutritional deficiencies. Anything less than 1200 calories and you can potentially stall your metabolism, meaning lose valuable mass.
Nutritional and filling meals are crucial in the process of burning fat. There isn’t any food that can target knee fat or any specific area in your body, but it will help you lose fat all over. For best results, you need to stick to meals that include whole grains, vegetables, lean proteins, fresh herbs, grill or baked meats, plain spices, vinegar, citrus, olive oil, and other low-calorie foods. Processed snacks and fried foods are a no-go zone while on this diet.
- The exercise plan
Cycling, jogging, brisk walking, all that counts as a cardiovascular exercise. According to the American College of Sports Medicine, one person needs to do a minimum of 250 minutes of cardio per week and expect a significant loss of weight.
Strength training can also contribute to weight loss as it raises the work of your metabolism. Here, the rule is the higher the metabolism; more calories are burned while resting. That way you lose weight even when you are not doing anything.
Targeted training is also recommended. Work for all the muscle groups around the knee at least twice a week. The intensity of the sets and the number of repetitions is an individual matter and can vary from person to person. As you progress, increase the intensity and the number of sets. You can even add new exercises to the mix as well.
Why is there fat above my knees?
What are saddlebags fat?
What is the fat on your knee called?
How do I get rid of cellulite and tone my legs?
- 1) Around-the-Clock Lunges. Muscles worked: Glutes, hamstrings, quads, inner and outer thighs.
- 2) Goblet Squats. Muscles worked: Glutes, hamstrings, quads, inner and outer thighs.
- 3) Single-Leg Romanian Deadlifts. Muscles Worked: Hamstrings.
- 4) Burpees.
- 5) Single-Leg Supine Hip Extension.
What should I eat to lose thigh fat?
What food causes fat thighs?
Is running a good way to lose thigh fat?
Avoid refined carbs and sugar: Refined carbohydrates and sugary foods are all around us, and they can negatively impact our health. The biggest culprits are pasta, white rice and bread, pastries, sodas, and desserts. These foods cause your blood sugar levels to spike, then crash soon after.
How can I slim my inner thighs?
Does walking help lose inner thigh fat?
Why is it so difficult to lose thigh fat?
- Curtsy lunge. Reps: 10–15 on each leg. Equipment needed: none.
- Lunges with dumbbell. Reps: 30 seconds per leg.
- Pile squats. Reps: perform for 30 seconds total.
- Skaters. Reps: 20 repetitions.
- Medicine ball side lunge. Reps: 10–15 reps or 30 seconds per leg.
- Supine inner thigh lift. Reps: 15 on each leg.
How long does it take to lose leg fat?
How can you tone your legs?
How can I get skinny thighs in 7 days?
How many months does it take to transform your body?
- Slimming skaters.
- Side to side plies Your knees and toes should be pointing out at about 45 degrees and your hands should be resting on your hips.
- Inner thigh attitude pulse.
- Seated bent-knee.
- Crescent kicks.
- Towel squeeze bridge.
- Butterfly stretch.