How to lose weight in calves: the rules of training and nutrition

The ide­al girl’s legs are not only pumped up, but also slen­der. But what if you over­did it? How to lose weight in calves and at the same time not quit sports for good, says the coach.

Vol­u­met­ric calves, and oth­er pumped leg mus­cles, are more a rea­son for pride in men. But women often want to reduce them.

How to achieve the desired result, we asked a pro­fes­sion­al.

Cer­ti­fied train­er says Iri­na Bara­novskaya!

Adipose tissue

The calf mus­cles are a prob­lem area of ​​the body. Few peo­ple know, but the habi­tat of fat is not only the sub­cu­ta­neous space, but also intra­mus­cu­lar. I want to note that this is one of the rea­sons why it is impos­si­ble to lose weight local­ly. That is why the main strat­e­gy for los­ing weight in calves is the over­all weight loss of the whole organ­ism.

Also, do not rule out the fact that you can lose sig­nif­i­cant weight, but the calves will not change much, since it is like­ly that they will lose a min­i­mal per­cent­age of adi­pose tis­sue.

What contributes to the increase in calf muscles?

If your calves seem unnec­es­sar­i­ly large to you, then the first thing to do is to remove the “provo­ca­teurs” of their growth.

1. Cardio exercises

• tread­mills with a slope up,
• resis­tance bike,
• step­per,
• hill run­ning,
• walk­ing on a chang­ing lad­der-sim­u­la­tor,
• sprint.

It is these car­dio exer­cis­es that can great­ly affect your calf mus­cles, that is, using these types, you will be able to reduce the per­cent­age of adi­pose tis­sue in the whole body, but the calves will become very mus­cu­lar and dense.

2. Heels

I think you know, but if not, then remem­ber: if you con­stant­ly wear heels, this will lead to exces­sive stress on the legs, includ­ing the calves, which increas­es their vol­ume. Also, with the con­stant wear­ing of heels, there is a pos­si­bil­i­ty of vari­cose veins.

Do you want to know how to get rid of excess adi­pose tis­sue in the calf mus­cles?

Unfor­tu­nate­ly, calves don’t shrink by them­selves. Even if you have “big” ones specif­i­cal­ly from phys­i­cal exer­tion, and because of this you decide to quit sports, say, for a year, then believe me, the result will not please you.

There­fore, there is only one option to reduce the vol­ume of the calf mus­cles — give them the right exer­cis­es and be sure to adjust your diet. What­ev­er experts on the Inter­net write, this is the only way that works.

Physical exercise

There are lit­er­al­ly sev­er­al work­ing exer­cis­es for los­ing calves:

1. Run­ning for a long dis­tance (on aver­age 50 min­utes — 1 hour. The load should be giv­en grad­u­al­ly. Start with 2–3 times a week).
2. Race walk­ing with a con­stant change of pace.
3. Rope jump­ing.
4. Ellip­ti­cal train­er.
5. Exer­cise bike (do not use resis­tance mode).
6. Burpees
7. Cir­cu­lar inter­val train­ing with a bal­anced load on all mus­cle groups.

Exer­cis­es to do at home:

1. Squats against the wall, stand­ing on toes — 25 times.
2. Rise on the toe, stand­ing on one leg — 25 times on each leg.
3. Rise on socks from a posi­tion: feet are spread apart, the num­ber of rep­e­ti­tions is 25 times.
4. Rise on the heels, stand­ing against the wall — 25 times.
5. Burpee — 15 times.

Nutrition for weight loss in calves

The basic prin­ci­ples of prop­er nutri­tion real­ly affect the reduc­tion in the vol­ume of the calf mus­cles. Spe­cial, clev­er­ly invent­ed diets or super exclu­sive prod­ucts that will help you get rid of calf mus­cle sim­ply do not exist.

You need to eat lit­tle. 5 times a day, of which 3 main meals and 2 snacks. Large inter­vals between dos­es should be avoid­ed.

Pay atten­tion to the fact that you will have to give up sweets, soda, snacks, smoked meats, fast food and oth­er fast foods.

Don’t for­get to drink water. Your norm is 1.5 liters per day. It is nec­es­sary to drink water, as it nor­mal­izes meta­bol­ic process­es at the cel­lu­lar lev­el.

You def­i­nite­ly thought about puffi­ness. So that water does not linger in the body, you will have to lim­it your­self to the use of salt and salty foods, as well as add foods that con­tain potas­si­um to your dai­ly diet: bananas, spinach, avo­ca­dos, chick­en, mush­rooms. Potas­si­um absorbs sodi­um, which leads to puffi­ness.

Eat din­ner no lat­er than 3 hours before going to bed. This is nec­es­sary so that the body can do its main func­tion at night — recov­ery, and not spend 50% of your sleep on digest­ing food. Have you noticed that if you eat at night, it becomes hard­er to wake up in the morn­ing, because there is a feel­ing that you didn’t get enough sleep? That’s it.

In sum­ma­ry, it should be not­ed that los­ing weight in calves is not an easy task. But it is quite fea­si­ble if you strict­ly fol­low the planned pro­gram and con­trol your­self. We wish you good luck on this path! And most impor­tant­ly, just love your­self and your legs, because for some­one in this world they are the most beloved and ide­al!

The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.