Fat rounded performances with outside the thighs that are flush with the buttocks are called “ears”. They look rather unattractive and spoil the female silhouette, do not allow you to feel comfortable in tight-fitting outfits and on the beach. Naturally slender people who go in for sports to maintain excellent shape find it difficult to understand this problem. Most of those who have to constantly struggle with overweight, know about "papa's ears" not by hearsay.

Female physiology is different from male physiology, since the fat accumulated under the skin, which the body accumulates in case of starvation, is most often deposited on the thighs, or, more precisely, in the upper lateral region. The result of such frugality is that, instead of a smooth line of the thighs, ugly protrusions, similar to ears, are formed. It is possible to get rid of them, but only by taking a set of appropriate measures, involving massage procedures, normalization of nutrition and, of course, correctly selected exercises aimed at burning subcutaneous fat in the problem area.

Small formations of fat under the skin, if left unchecked, can grow over time, becoming like "breeches". There are several reasons for this:

• Overweight. In some women, excess fat is distributed evenly throughout the body, while in others it is formed into prominent ears on the thighs, buttocks, and abdomen.
• Sedentary lifestyle. The almost complete absence of any activity involving the muscles of the outer thigh in the work leads to the fact that subcutaneous fat in this area is not affected in any way.
• Heredity. Some even slender girls due to genetic predisposition, rounded protuberances may appear on the sides of the thighs.

It is possible to get rid of unwanted fatty formations under the skin, called "paw ears", but only if integrated approach which includes the following important points:

• Changing eating habits. The diet must consist exclusively of wholesome and healthy foods, and the total daily calorie intake is reduced.
• You need to move more. You can't sit in one place. You need to jump, run, walk, engage in energetic dancing.
• Make exercise a part of your life. You need to perform not just the first complex that comes across, but a special one aimed at working out the problem area. An active influence on this zone gives the body a clear indication that it is not suitable for the growth of fat folds.
• Massages and wraps. These procedures allow you to target the outer thighs, "stir up" the subcutaneous fat, which gives an impetus for it to be used, that is, it is involved in the process of splitting.

Using the entire arsenal allows you to overcome even those ears that are inherited, and make the hip line perfect.

How to eat properly so that the "ears" on the hips are gone?

The accumulation of fat is facilitated by excessive consumption of calories, when the incoming amount prevails over the expended amount, and the remainder is deposited in the fat depot. And in order not to nourish the "pop's ears", the diet must not only be radically changed in favor of choosing healthy and wholesome food, but also to reduce the total daily calorie intake. The diet must necessarily include all useful and nutritious substances, as well as a sufficient amount of fluid that supports the metabolism and cleansing the body.

Proper nutrition, contributing to the burning of "booty ears", is based on the following principles:

• Drinking regimen... It is imperative to drink from 1.5 to 2 liters of exceptionally pure and high quality water per day.
• Small portions... You need to forget about three meals a day. The daily ration is divided into five or six meals, and the portions are made extremely moderate.
• Fresh and cooked vegetables with fruits... They are a low-calorie source of minerals and vitamins. They are rich in fiber, which can help cleanse the gastrointestinal tract.
• Porridge made from dark types of cereals. They are rich in carbohydrates that are slowly absorbed in the body, which provide a long-lasting feeling of fullness, which helps to cope with a calorie deficit for those who are used to eating more.
• Low-fat dairy products, meat and fish. The latter are recommended to be steamed, boiled, baked.
• Exclusion of harmful products. No pastries, sweets, muffins or fast food.

  The diet, compiled according to the above rules, helps not only in the fight against "ears" on the hips, but also allows you to improve the body, become slimmer.

  Massage and wraps against the "ears" protruding on the thighs

  Allows intensive action on the fat deposited on the outer thighs. Mechanical study of the problem area breaks the formations. They help to cope with the ears perfectly:

  • Vacuum or manual massage using rubbing technique. An oil mixture helps to enhance the effect. It is prepared from 10-15 ml of olive or other vegetable oil, to which a couple of drops of essential oil are added. It can be juniper oil, lemon oil, or orange oil.
  • Wrapping with cling film. Ginger, coffee, grated chocolate, ground green tea are used as a warming mixture that makes the fat "melt".

  Both procedures must be included in the package of measures to combat "golf" on the hips.

  Regular workouts with movements that target the outside of your legs will keep your thighs smooth and perfectly straight. Physical activity plays an important role in the breakdown of body fat, which is converted into energy for exercise. Simultaneously with getting rid of the formations, the muscles are strengthened and the hips acquire a beautiful shape.

  It is recommended to practice at least twice or three times a week. It is best to train during the daytime between 11:00 and 14:00 or in the evening between 18:00 and 20:00. Exercises are required no earlier than two hours after eating and no later than 120 minutes before going to bed. Workout at home starts with preparatory warm-up and finish with a stretching warm-up.

  The complex includes the following exercises:

  Squats

  • With feet shoulder-width apart. The stance must be stable throughout the squat. The arms are extended in front of you, and the back is straightened. The squat is not complete, and the hips at the lowest point are parallel to the floor. The number of repetitions is at least 20.
  • With feet wide apart. The legs are wider than the shoulders, and the socks are pulled apart. Squatting, you need to orient the knees to the feet, making sure that it works outer part thighs.

  Deep lunges

  Ten times on each leg, lunges forward.

  Mahi

  • With the foot from a standing position back. Lean against a wall or chair back. You need to do at least 20 swings on each leg.
  • Kicks from a prone position. First, they lie on their side, the emphasis is on bent arms, with the upper straightened leg, perform an upward swing. The minimum number of times is 20.

  Abduction of the leg

  It is done in a standing position. Hands rest on the lumbar region. The leg is abducted, turning the heel outward, tensing the muscles abdominal... 25-50 repetitions are done on each leg.

  Slide

  Lying, they bend their knees, feet at shoulder level and lean on the floor, their arms are freely positioned along the body, the pelvis is raised so that the body with the hips is at the same level, but the arms are top the backs are on the floor. Make the slide at least 30 times.

  It is quite difficult for girls who begin to play sports to master the set of exercises on their own. In order to technically perform all movements correctly and breathe correctly, various videos will come with help.

  Summarizing

  Only a change in the rhythm of life allows you to defeat the hated fatty formations on the lateral parts of the thighs. It is necessary not only to move a lot, to do special exercises, but also eat right, do not neglect wraps and massages using warming body fat mixtures.

  Triceps exercises for women at home
  Crossfit at home

Ears on the thighs, or scientific breeches, are not the best decoration female figure... They are not observed in men, so ears are a purely female problem and associated with the peculiarities of the functioning of the female body.

A bit of theory

Adipose tissue in our body is of two types. The fatty layer, located just under the skin, is used to store nutrients.

It accumulates quickly and is quickly consumed, especially with diets for weight loss and increased physical activity.

Another type of fat is called reserve fat and appears in women, or rather, in adolescent girls about 13 years old. The body at this age begins to form fat reserves inside the tissues, which are of great strategic importance - they contribute to the production of estrogen, the female sex hormone.

By the age of 20, the process of puberty ends, and the need for reserve fat disappears. However, our thrifty body is in no hurry to get rid of it, as evidenced by the ears on the thighs.

Ears on the hips: how to get rid of them

Well, now that everything is clear, you can ask the question: how to remove the ears on the thighs as quickly as possible, would it be good in a week?

You can't do it for a week, because the ears are adipose tissue, overgrown with a protective film, and diets will not help here. The only way to get rid of the ears is by converting adipose tissue into muscle.

The mechanism here is this: by pumping up the muscles located next to the ears, you increase their need for nutrients and energy. And since the ears will be their closest source, the muscles will gradually "eat" them.

Thus, the only way to get rid of the ears is with special exercises that can be performed both in the gym and at home.

There is also such a positive moment in the fight against ears: you not only get rid of this dubious jewelry, but also effectively pump up the muscles on the outer and inner thighs, buttocks, abs, so that the result will exceed your expectations.

The most impatient, who is most interested in how much it takes to get rid of the ears, should remember that nothing is done quickly in such matters.

But, most likely, after 2-5 weeks you will notice the result: the hips and butt will become more elastic and fit, and barely noticeable protrusions or even a flat place will remain in place of the ears.

Better ways slimming

A set of exercises to get rid of ears

The complex is small, but the exercises have a clear target orientation and give a good effect, provided that the technique of their implementation is strictly adhered to.

To understand all the nuances, look at photos and videos on the Internet, and if you are practicing in the gym, then ask the instructor to check if you are doing them correctly.

Before starting classes, be sure to do at least: swinging your legs, jumping rope, squats, etc., then the muscles will warm up properly, and the lesson will be more effective.

Here are the basic basic exercises:

• Swing legs lying ... Lie on the floor with your right side, bend slightly right leg, and make sharp swings with the left, pulling it back a little and raising it above the floor by 45 °.

After making 30 swings with one leg without interruption, roll over to the other side and repeat the exercise with the other leg.

• . Legs shoulder-width apart, back straight, arms extended forward parallel to the floor. Do 30 squats, then bring your legs together and do 30 more.

• . Having become level, make a large lunge forward with one leg, while the foot of the other leg is firmly pressed to the floor.

Perform 30 squats, keeping your back straight and not touching the floor with the knee of your back leg. Change your leg and do 30 more squats.

• Raising a leg. Become on all fours, stretch one leg in weight parallel to the floor, lower it and raise it again, and so on 30 times. Then change legs and perform 30 more lifts.

Now you know how to remove the ears on the thighs, the exercises described above, subject to daily training, will save you from this dubious jewelry.

Perhaps not everything will work out right away - for an untrained organism, the load may be too great. Then cut the number of repetitions of each exercise in half and gradually increase them to normal.

How to remove the ears on the thighs using additional tools

• Twist the hula hoop every day for at least 10 minutes.
• Jog, preferably on an incline.
• Skip the elevator, use the stairs only on foot.
• Sitting, lying or standing alternately tense and relax your buttocks. This can be done both in the office and in the kitchen.
• Follow the principles of a healthy balanced diet, sleep at least 7-8 hours - this helps to normalize metabolism and get rid of ears on the thighs.

Hey! Today we will talk about how to remove the ears on the thighs at home and in the gym. But first, I'll start with a short introduction ...

What nonsense ...

What nonsense can be found on the Internet, and in glossy magazines about this ...

This topic is one of the most coveted by sellers of various kinds of useless crap.

Why tell people the truth, if you can make good money on deceiving and selling various crazy products?

I found it on the Internet and decided to show you some of the MOST CRAZY arguments about getting rid of "breeches" or "ears" on the hips.

Are you ready to laugh? They drove.

Hmm ... Converting adipose tissue into muscle? SERIOUSLY?

Friends, there is no such mechanism in nature that can magically transform an FAT CELL into a MUSCLE CELL! This is extreme nonsense.

What does it mean isolated from the outside world?

The fact is that there is fat:

1. Functional (subcutaneous).
2. Spare.
3. Visceral.
4. Structural.
5. Brown (brown).

We will talk about them below.

"Isolated from the outside world" - this, as I understand it, is the most difficult to use, but this does not mean that the body stores it in a separate bag, but that there are much more ALPHA-2-adrenergic receptors in these places!

This type of receptor promotes the accumulation of fat in places “convenient” for storage. These places are different for men and women.

In men:

• Stomach.
• Waist.

Among women:

• Waist.
• Hips.
• Buttocks.

Therefore, "ears" on the hips are found mainly in women.

In men, this phenomenon is extremely rare and is mainly associated with hormonal imbalance.

The following nonsense that I saw on the Internet:

Shockwave therapy, huh? Are you melting your fat cell stores?

"What have I just read?" - the first thought that came to my mind.

One can believe that the waves somehow affect the release mechanism of fatty acids and glycerin from fat cells, but believe that fat melts directly under the skin ...

This, of course, is a very strange delirium, considering that we know that everything in nature is balanced and fat and any other cell cannot be simply evaporated under the influence of a "magic" wave.

The weight of the cell has to go somewhere, right?

Fat cells can be used as energy, a protective shell for fragile human organs or heat insulation (fat cells do not dissipate heat well, therefore they can protect the body from hypothermia).

In general, I see no reason to dwell on this. Any adequate person will understand that this is a common marketing scam.

Although, perhaps, incredible discoveries await us in the future, and who knows where science will lead us.

Nature, huh? Weight loss procedure. Right?

It's not about the correct procedure for losing weight, but the ability of a certain type of tissue to interact with hormones through RECEPTORS.

1. Those places, roughly speaking, where we have more alpha-2-adrenergic receptors gain fat more easily.
2. Those places where there are fewer alpha-2-adrenergic receptors and more BETA-2-adrenergic receptors are more difficult to swim with fat.

Indeed, there are so-called. "Convenient" places for the accumulation of fat in our body, which have been identified as a result of anthropogenesis. Which did not interfere with further life.

But in order for nature to determine the order of losing weight in the body, yes. It is something.

Here I am always amazed at all. How can a person not want to work on themselves, monitor nutrition, engage in the CORRECT type of physical activity in terms of losing weight, but want to lie on the bed, rub themselves with any body water, use a "super cook" to get rid of problem areas.

I repeat, ALL THIS DOESN'T WORK!

ALL HORMONES CIRCULATE UNIFORMLY IN THE BLOOD FLOW!

The hormone cannot circulate only in one place (for example, in the abdomen or buttocks), it will be carried along the entire bloodstream, along both circles of blood circulation, penetrating wherever it can reach (through capillaries, vessels, veins, arteries).

You can briefly increase the concentration of hormones in a certain place with the help of pumping, for example, but all this is ineffective, especially with natural training.

And I don't see any reason to burn fat in only one place. In my opinion, this is, in most cases, just a manifestation of human laziness, and not a necessity.

"Why, then, does the fat burn at different rates in different places?"

In some places the fat burns more slowly, but in others it burns faster. our body provides COMFORTABLE SPACES for storing fat reserves (buttocks, hips, waist, etc.).

Previously, it was very convenient for our ancestors to store fat in these places, because this did not interfere with the continuation of further life activities (hunt, fight for females, mate, escape from predators, etc.) and made it possible to accumulate the energy of the ABM RESERVE.

In these places there are fewer capillaries and the sensitivity of receptors to hormones is LOWER (so that reserve energy stores burn more slowly)!

That is why, in our body, TISSUE CAPILLARIZATION AND RECEPTOR SENSITIVITY TO HORMONES IN DIFFERENT PLACES IS DIFFERENT!

Where there are more capillaries (where blood is easier to reach) and the receptors' sensitivity to hormones is higher, fat will “burn” easier there (since it is easier for hormones to penetrate fat cells and “bind” to the desired receptors).

Fat burns in different places at different speeds, because different:

1. TISSUE CAPILLARIZATION;
2. SENSITIVITY OF RECEPTORS TO HORMONES;

• Those places where there are more ALPHA adrenergic receptors are more prone to accumulation of excess fat (thighs, abdomen, buttocks, etc.).
• Those places where there are more BETA adrenergic receptors (the second type, especially) are less prone to the accumulation of fat reserves (calves, hands, etc.).

That is why many people are confused and believe that you need to lose weight only in one part of the body (for example, in the abdomen or in the thighs), although the process of lipolysis and fat burning will occur throughout the body, in conditions of a lack of calories.

Another important caveat.

LIPOLYSIS or FAT SPLITTING is not a guarantee of getting rid of it!

After lipolysis, fat enters the bloodstream as fatty acids. Thereafter fatty acid can be used as energy. If they are not used (as a result of stress from diet or physical, mental activity), then the fat will return to the cell, because the body understands that "energy is not needed."

Well, I also met one more comical moment:

Sauna effect, huh? HM. Interesting. I've heard that this roughly correlates with the "lazy-ass effect" in terms of effectiveness.

But seriously.

One simple thing to remember: The process of burning fat itself is a chemical reaction.! No "BURNING" occurs.

LIPOLYSIS- This is the process of DIVISION of triglycerides into fatty acids and glycerol.

FAT BURNING- This is the use of fatty acids and glycerin released into the blood, as a result of lipolysis, as a source of energy.

Losing weight is IMPOSSIBLE if fat is squeezed, heated, shaken, etc.

Once again, just a little more.

The fat in our body is stored in the fat cells as TRIGLYCERIDE!

Fat is stored energy (reserve stock), which nature has provided so that we do not die in times of famine. When the need for fat consumption arises, the triglyceride must first be broken down into: FATTY ACIDS AND GLYCERIN!

This process of converting triglycerides to fatty acids and glycerin is called LIPOLYSIS (fat breakdown)!

For example, the liver converts some of the fatty acids into ketone bodies to nourish the brain, in the absence of carbohydrates at all.

For the heart, muscles, kidneys, fatty acids also become an important source of energy during fasting or low-carb, cyclic, no-carb diets.

LIPOLYSIS IN OUR BODY IS STARTED BY HORMONES! Or rather, the BRAIN. The brain sends signals for the release of one or another hormone, depending on the external and internal environment.

The brain is the "command post" of our body. All decisions are made there, and all the information that is most important for survival, interaction with the outside world and not only is collected!

Every substance or hormone that is produced in our body does it meaningfully.

Through the signals that the brain sends to the organs for the production of certain hormones, it controls the entire life of the body.

All this is very exaggerated, I think you understand this, but the mechanism of action is clear!

External influence -> Brain signal -> Production of hormones -> Triggering the necessary reactions.

One of these reactions is LIPOLYSIS (fat burning)! Lipolysis begins with hormonal arousal (through the action of certain hormones).

Here are the main ones:

• ADRENALINE and NORADRENALIN (when danger threatens or you are experiencing severe rage);
• CORTISOL (with heavy physical, psychological stress or with a strong feeling of hunger);
• GLUCAGON (for severe hunger and low sugar);
• SOMATOTROPIN (at night to restore the system, ensure construction and energy processes);

These are just some of the hormones that can trigger LIPOLYSIS (there is still thyroxine, insulin) in our body, but they are basic !!!

The most important fat burning hormone is ADRENALINE!

1. With a high concentration of adrenaline in the blood ( physical labor and activity, fear, extreme situations, etc.) there is an effect on the BETA-adrenergic receptors of types 1, 2 and 3, and LIPOLYSIS starts!
2. At a low concentration of adrenaline in the blood (low physical activity, relaxation, laziness, etc.), there is an effect on the ALPHA-2-adrenergic receptors and the ANTILIPOLITICAL EFFECT is triggered (lipolysis stops)!

FAT SPLITTING (lipolysis) IS A CHEMICAL REACTION (splitting triglycerides into fatty acids), so it is a mistake to buy all sorts of weight loss belts, ointments for burning fat, various vibrating massagers, etc. ALL THIS DOESN'T WORK !!!

"Why then does a person lose weight after a massage, bath or sauna?"

Because during the passage of these procedures, BLOOD SUPPLY INCREASES and the flow of the necessary hormones to the fat cells becomes easier!

The vessels and capillaries expand, the blood runs faster and the delivery of certain hormones that cause lipolysis becomes easier.

But this is only a SIMPLIFICATION OF THE WAY to your fat cells ("widening the roads" for hormones). HORMONES that cause lipolysis will not be produced unless favorable conditions are created for their production (stress, stress, anger, rage, etc.)

The fact is that fat cells, like all other cells of the body, contain a lot of water.

When exposed to heat on the skin, fatty and other cells of the body LOSE WATER! They become smaller in volume. But the most important thing is that FAT CELL NUCLEI DOES NOT BECOME LESS! The cells just shrunk.

What do you think happens after you drink one or two glasses of water after a bath or sauna? YOUR FAT CELLS WILL REFILL YOUR MOISTURE DEFICIENCY and return to their previous state.

This information is very unprofitable for massage and spa salons, but why tell people the truth if you can't sell it dearly?

It is better to say that "the magical effect of a steam phyto-barrel magically relieves you of extra pounds without any extra effort."

How to remove the ears on the thighs

I think you understand how much different kinds of crazy information exists everywhere on this issue.

In glossy magazines, I generally keep quiet. There, women are so brainwashed that they happily run away and buy another "miracle cream" or "miracle machine" for zero great fat burning in the right places.

I will try to give you the most efficient and shortest path.

Types of body fat and how they relate to the "ears" on the thighs

As I said, there are different types of adipose tissue in our body.

I will list it again, explaining in parallel where and how these fat deposits are stored.

1. Functional(subcutaneous) - this is the so-called "fast response fat". When glycogen is used up, subcutaneous fat comes into play. It is not entirely beneficial for the body, but it is subcutaneous fat that acts as the first "pillow" during hunger.
2. Spare- this is exactly the same fat that we are interested in, because it is this type of fat that is the DENSE and is deposited exactly in those places where alpha-2-adrenergic receptors are MOST OF ALL! These places include the hips in women. We will talk about it in more detail below.
3. Visceral(abdominal) - one of the most dangerous species fat, which is located mainly AROUND THE INTERNAL ORGANS. The number of visceral adipose tissue cells should not exceed the conditional level of 10-15% of the total number of other cells in the body. Otherwise, problems with varicose veins, hormones, cardiovascular system and oncology
4. Structural- this fat is stored in the body even in conditions of TOTAL EXHAUST. This type of fat is involved in many vital functions, for example, it is involved in the construction of cell membranes, myelin sheaths of nerve fibers. But one of the most important properties of structural fat is its combination with proteins, and the formation of lipoprotein complexes.
5. Brown(brown) - this type of fat is able to burn with the release of energy almost instantly. Other types of fat in the body are deprived of this opportunity. The fat really has a slightly brown color, which is given to it by the FOCUS OF HEMOPOLATION. This type of fat is very high in babies, because it is they who need a lot of energy to heat and grow cells.

As it became clear, it is the RESERVE fat in our body that fills such inaccessible places as the hips, buttocks and abdomen.

It has a very dense structure and is used by the body as energy very reluctantly. It is on its reduction that we need to focus.

But it's not that simple.

Since the body has other, cheaper energy sources (glycogen, subcutaneous fat, etc.), they will first of all burn (be used as an energy source), and only then - reserve fat.

The fat of the problem areas (reserve fat) is primarily associated with the GLYCEMIC INDEX of carbohydrates and insulin levels.

Let's take a look at the basic rules that must be followed in order to get rid of the ears on the thighs.

Basic rules on how to remove the ears on the hips

So what do I suggest?

1. First of all, exclude foods from the diet with a high glycemic index.

I believe that this is the BASIS that will lead you to get rid of the "breeches" in the hip area in the shortest possible way.

Let's go over the main points that I indicated above.

Eliminating High GI Foods

Glycemic index(GI) - is a kind of QUANTITATIVE INDICATOR of assimilation of carbohydrates.

This is a QUANTITATIVE indicator, NOT SPEED! The speed will be the same for everyone (the peak will be in about 30 minutes for both sugar and buckwheat), and the AMOUNT of glucose will be different !!!

Simply put, different foods have DIFFERENT ability to raise blood sugar (the ability to hyperglycemia), so they have a different glycemic index.

• THE EASIER a carbohydrate, the MORE it RAISES blood sugar (more GI).
• THE HARDER the carbohydrate, the LESS it RISES the blood sugar level (less GI).

Foods with a high glycemic index should be avoided in the first place if you are struggling with body fat in problem areas(areas with a large number of alpha-adrenergic receptors of the second type).

The high amount of glucose in the blood causes our pancreas to produce large amounts of INSULIN in order to lower our sugar levels.

Insulin- transport hormone, which is an ANTAGONIST of growth hormone (growth hormone, which is one of the main fat burning hormones).

In other words, if you eat large amounts of high GI foods (candy, marmalade, marshmallow, any sweet, chocolate, cookies, ice cream, White rice etc.), then you STOP fat burning.

You can look at high GI foods on my blog in the table at this link:

Nutritional regulation and calculation of the "equilibrium point"

Every organism on planet Earth needs a certain amount of energy every day to carry out its life.

Energy is spent in two ways:

1. Basic energy pool (metabolism, brain activity, warming the body, in general, everything that happens INSIDE the body).
2. Expendable energy pool (all our physical activity per day, including how much we walked on foot, at work, etc.).

In order to start losing weight, we need to fulfill only one most important rule:

We must spend MORE energy on a daily basis than we get from food.

But how do we know that we have spent more than we ate?

For this, a POINT OF BALANCE is needed, i.e. the number of calories at which our body does not get fat and does not lose weight.

It is calculated very simply.

1. Distribute your meals 6-7 times a day (all of your daily calorie content divided into these 6-7 meals).
2. You eat, every day, at each meal the same food (not in the sense of constantly eating eggs for breakfast, lunch and dinner, for example, but at each meal, every day the same meal, the menu will be lower). It is important not to experience starvation. Eat without enforced restrictions. This does not mean that you have to gorge yourself at every meal. No. The amount of food you eat will not change, you just start to eat the right food more often, in small portions. The more often you eat, the faster your metabolism. The less often you eat and the larger portions, the slower it becomes.
3. Every day you weigh and count the total number of calories per day (we learned this with you).
4. After a week, add up the calories for all days and divide by the number of days (by 7, if in a week). This will be your starting point. That number of calories from which we will "push" on the way to your weight loss.

Important: every week we do checkweighings. If, with a given number of calories, you did not gain weight in a week and did not lose weight, then this is your balance point.

Carbohydrates:

• Buckwheat.
• Brown rice.

• Hen.
• A fish.
• Chicken eggs.
• Cottage cheese.
• (optional, if you want something tasty).

It is VERY IMPORTANT to do this, because food is all 70-80% of success!

The next thing I focus on.

Physical activity in the gym, which promotes the production of anabolic and stress hormones

You can talk as much as you like that “It's boring, lifting weights!”, “We are doing very cool in group classes”, “Swimming is much more useful for the body”, “Iron-iron - they will make a man out of a girl!”, But I will say this :

There is effective types physical activity in terms of fat burning, but there are practically useless!

In most cases, group lessons, cycle, steps, body sculpting and other nonsense gives practically NO result.

The stress generated in the gym as a result of overcoming a high-volume load promotes the production of anabolic hormones that trigger fat cell LIPOLYSIS.

Fat cells are broken down into fatty acids and glycerin, which enter the bloodstream.

The rest of the types of physical activity have the wrong direction of the load. The production of anabolic and stress hormones is out of the question if you ride like crazy in group classes.

It is with this that their low efficiency in terms of fat burning is associated.

The purpose of the high-volume load with iron (in the gym) is precisely to create a FAVORABLE hormonal background for starting the processes that contribute to the reduction of body fat.

I have a very cool article, so I see no point in looking at the same in detail.

Take a look.

Yohimbine - this is the active substance and the name of the same name of the alpha-blocker drug for the treatment of erectile dysfunction, produced in various forms (the most common is 5 mg tablets).

This drug is used by bodybuilders for drying, losing weight and increasing libido (especially important after a course of steroids).

By the way, the study of this group of alkaloids began in connection with the fact that scientists wanted to find out the mechanism of action of the well-known veterinary drug "Horse Pathogen".

By the way, this is exactly what I mentioned in the title. This drug BLOCKS ALPHA-2-ADRENORECEPTORS and complicates the accumulation of fat in the body (including on the thighs).

For example, yohimbine, which I drink myself now:

It works perceptibly, it helps me not to lose heart when drying)) I always buy it at the lowest price on the market here... Use it for health)

I see no reason to talk about other drugs, because they are too dangerous!

The above drugs and supplements are practically harmless (if taken without fanaticism).

In general, remember that there are fat burning accelerators, but there are no SUBSTITUTES.

The surest way is to develop eating habits! Then you yourself can control the process of losing weight and feel great.

Additional procedures (optional)

Here we will talk about a bath, a sauna, various slimming creams and more.

I will not focus too much on this. Why? Due to the LOW efficiency of these procedures for fat burning.

Baths and saunas, as well as various "fat burning" creams cannot start the processes of lipolysis and fat burning in your body, but they can slightly simplify the path of stress and anabolic hormones through the capillaries and blood vessels that have expanded as a result of heating.

Those. you seem to simplify the "roads" for the penetration of the necessary hormones into the adipose tissue.

All this has extremely low efficiency, but I had to tell you this so that you do not harbor overly optimistic hopes about these types of procedures.

How to remove the ears on the hips at home

The above basic rules work UNDER ANY CONDITIONS, friends.

The body does not care where you load it!

The main thing is to ensure the progression of loads at home.

What you need:

1. Collapsible dumbbells (up to 20-25 kg each).
2. Inclined bench with adjustable tilt angle.

With this inventory, you will be able to perform a huge amount of different exercises, For example:

1. Dumbbell Squats.
2. Deadlift on straight legs with dumbbells.
3. Dumbbell lunges.
4. Bulgarian squats (when hind leg lying on a bench to increase the range of motion).
5. Dumbbell Rows.
6. Incline dumbbell press.
7. French press with dumbbells.
8. Extension of the arms behind the head with dumbbells while sitting.
9. Lifting dumbbells for biceps.

These are the first exercises that came to my mind, although much more could be thought of!

Everything else: food, supplements can be easily taken and eaten at home. There are no problems here.

You can skip cardio for the first time, and only later start walking at a brisk pace, smoothly switching to a very slow run.

There would be a desire, friends. Let your imagination work!

conclusions

I was not surprised about the complete misinformation in this topic around, because for those who lie and sell useless goods to get rid of ears on the hips - this is PROFITABLE. They make money by cheating other people.

I make money by giving people a result.

Therefore, I hope this article will be read by many interested girls.

The main theses of the article.

Fat happens:

1. Functional (subcutaneous).
2. Spare.
3. Visceral.
4. Structural.
5. Brown (brown).

Mainly RESERVE FAT is deposited on the hips, because there are many alpha-2-adrenergic receptors in these places.

Basic rules to get rid of the ears on the thighs:

1. Eliminate foods from a high GI diet.
2. Regulation of the diet and the calculation of the "equilibrium point".
3. Physical activity in the gym, which promotes the production of anabolic and stress hormones.
4. Cardio load, which accelerates the use of a drop of fat by the mitochondria of cells.
5. Use of fat burning accelerators and alpha-2 adrenergic blockers.
6. Additional procedures (optional).

The ears can also be removed at home if you can provide yourself with PROGRESSION OF LOADS.

That's all, dear friends.

I hope you understand how to remove the ears on the thighs. This is not difficult.

Do not fall for the gimmicks of various questionable weight loss sellers and other grief experts. Listen to your body and constantly evolve.

All the best.

P.S. Subscribe to blog updates... It will only get steeper from now on.

Best wishes and best regards!

If we don't lift anything heavy, then over time our hands become weaker. Let's face it, if you at least do not carry heavy bags from the supermarket home, do not lift a child in your arms, then the muscles of your arms are very weak and the first push-ups can be quite difficult for you.

Start pushing up slowly and in small sets. You can do this exercise on your knees, as push-ups are much easier this way than traditional push-ups. This is ideal for beginners, in which body weight is fixed not only on the hands, but also on the knees.

After the muscles in your arms get stronger and stronger, you can safely move on to the traditional method of push-ups. It should be noted that similar exercises are open and closed. The first option assumes that the arms will be set from each other at a greater distance than the width of the shoulders. The second - when performing the exercise, the hands are located as close to each other as possible.

Try to lift small weights at first. Dumbbells weighing 1-2 kg are suitable for this task. If you are not new to this type of exercise and the muscles of your arms are strong enough, you can safely start with more weight... Weight lifting exercises can be anything. Various experiments are possible here. The main thing is that the arm muscles become stronger as a result.

However, I will show you the best exercise for losing excess fat. Take dumbbells and lower your arms. Raise your arms forward to the height of your shoulders, and then spread them out to the sides as far as you can. When performing this exercise, you must ensure that your arms are straight and the body is not tilted forward.

Twisting the arms

Don't be intimidated by the title of this exercise. You don't really need to twist your arms to hurt yourself. It's worth noting that this is one of those exercises that looks easy until you start doing them.

Stand up straight and spread your arms wide to the sides. Lock them in a position as if you want to hug someone. Keep your arms straight, palms facing down, and then twist them so that your palms are facing the ceiling. Then twist your arms in the horizontal axis to the other side, until your palms are again turned towards the ceiling.

Repeat the exercise as many times as you like. However, remember: if you overdo it with the number of approaches, the next day you will feel unpleasant pain in your arms.

Scissors

This is another one good way get rid of excess fat on your hands. This exercise is called scissors because its movements resemble opening and closing scissors.

Stand up straight, take dumbbells and stretch your straight arms in front of you. Cross your straight arms so that the right hand is on top of the left. Then spread your arms to the sides, and then again make an overlap with your hands. Only this time, the left hand should be on top. By doing this exercise, alternately change hands.

Losing excess fat on your hands is not that difficult when you know how to do it right. If you can regularly perform the above exercises for at least 10-15 minutes every day, the result will not be long in coming.

The only problem is that you cannot remove excess fat separately from your hands alone. The emphasis should be on burning fat in general from the entire body. At the same time, it is necessary to increase the tone and elasticity of the muscles of the hands.

If you know of other ways to get rid of excess fat in the arm area, please share these options with us in the comments. There cannot be too many ways for us girls to improve our appearance.

HAND TRAINING- Video

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