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.