Saddlebags are the unsightly pockets of fat on the hips and buttocks that many women have--and desperately want to get rid of. While quick fixes such as pills and lotions may be attractive, in the long run, they do not work. The fastest and most effective way to get rid of your saddlebags is through a combination of changes in both your diet and your fitness routine. By revamping your diet and altering your fitness routine, you can begin to lose fat deposits on your buttocks and hips while toning and tightening the entire area.
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Things you need
- Healthy foods
- Access to fitness equipment
Change your diet. Remove any processed or refined white sugars and flours from your diet, as these promote and lead to the storage and development or fat. Eat a diet void of any processed foods and instead choose plenty of fresh fruits and vegetables, lean proteins, such as fish, lean red meat, and lean chicken breast, healthy fats and oils, such as avocados, almonds, and olive oil, and whole grains, such as oatmeal, whole grain bread, brown rice, and quinoa.
Drink water. Water is an essential element of both a healthy diet and challenging fitness program. Water flushes out your system and helps with fat loss so that you can quickly lose those saddlebags on your hips and buttocks. Drinking plenty of water, ideally a gallon a day for fat loss, helps the liver function better so that it can transform fat into energy and metabolise stored fat.
Build lean muscle mass. Begin a weight training program where you lift weights heavy enough to challenge your muscles at least three times per week. As you build lean muscle mass, it will replace any fat and you will start to burn more calories, even when at rest. Resistance training is essential to developing muscle and shedding total body fat, including your saddlebags.
Perform targeted, area-specific exercises. Some exercises that target the muscles beneath the saddlebag fat deposits include squats, walking lunges, lunge squats, split squats, dead-lifts, hamstring curls, glute pulses, donkey kicks, butt blasters, and leg presses, both with or without added weights.
Perform cardiovascular exercises at least three times a week for 45 minutes per session. Choose machines that work the buttocks and hip area, such as the stair climber, elliptical, bicycle, or treadmill. Walk briskly on the treadmill at an incline, or alternate running on flat ground with running hills, as this will help target and tone the muscles hidden beneath your saddlebags.
Tips and warnings
- You will be able to remove your saddlebags quickly by changing your diet and altering your fitness routine. Be sure that your diet is free of excess sugars and processed foods, or else it will take much longer to see results. When performing exercises, you should reach muscle failure by the last few reps, or else you are not working hard enough, and again, it will take longer to see results. Make sure your cardio sessions are intense so that you see results quickly.
- Before performing any exercises, search for a video or illustrated diagram instructing you on how to perform the exercise correctly in order to avoid injury.
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