What's the best way for a man to lose
hip fat?
Weight-bearing
exercise and a healthy diet are both essential for preventing loss of muscle
mass in the buttock, as well as strengthening pelvic floor muscles.
The pelvic
floor is essentially a set of muscles that hold up internal organs like the
bladder, uterus, and intestines when we sit or lie down, or excrete waste
through urinating or passing bowel movements.
Muscle
toning is important because these muscles provide support for our bones and
help to create tension in ligaments to prevent back pain. Doing exercises that
improve your balance will also lead to improved circulation on your spine!
In general,
you should try doing weight-bearing exercises including squats, lunges, calf
raises and toe lifts 3x a week.
1. The best way for a man to lose hip
fat: is strength
training as it can help shed the pounds around the belly and hips.
It has been
shown by research that women that do weight-bearing exercise such as strength
training not only see improvements in their body composition but also increase
bone mineral density, which reduces the risk of osteoporosis.
Although
this may seem like good news for women, it is great news for men too! Studies
have shown that men specifically develop better muscle balance including
stronger muscles in their thighs or hamstrings while simultaneously reducing
lumbar lordosis (lower back curvature) thereby improving posture.
2. Losing weight in general. Shedding the pounds and getting into
shape while also dropping body fat percentage will help reduce the hips and
waist on most bodies.
Men, if you
are struggling with excess weight or excessive body fat distribution, it would
be a great idea to work with your doctor to create a healthy long-term plan
that includes dieting tips as well as exercise routines.
It can be
tough going at first of course, but sticking to the plan will result in better
health overall when compared to not doing anything at all about it.
3. Reduced caloric intake coupled
with increased activity. Cardio exercise also has a positive effect on reducing hip fat because
it requires a lot of power and stamina that only comes from low body fat - so
the less you have in your midsection over top of those hips, the less fatigue
you'll feel during exercise.
The key here
is to find an activity that increases your heart rate and gets all of your muscles
engaged. Some prime examples are cycling, especially indoor spinning which
requires minimal space and minimal equipment; running on a treadmill or
outdoors; elliptical training (the Omnia by Schwinn Airdyne is my favorite
machine).
4. Quit using your hips when you
walk, run, and bike;
walking uses the thighs more. Weightlifting is the best way to lose any fat on
a person (not just in the hips).
Quitting
smoking also speeds up weight loss. Some doctors recommend engaging in interval
training like Interval Run or High-Intensity Interval
Training for
cardio exercise since it won't have as long of an impact on your joints as
other forms of cardio --- spinning classes are an example.
Finally,
engage in strength training exercises too because they slow down the loss of
muscle mass which can happen during regular only cardiovascular workouts.
Resetting yourself with this information should lead to positive results! You
can do it!
5. It is all about three factors: diet, exercise, and genetics. What
you can control are your diet and exercise. The third factor, however - genes -
is largely out of your reach.
The best way
to lose hip fat for a man depends on what his goals are in the future. If the
goal of his cardio workout routine is to boost athletic performance or to
strengthen muscle tone in those difficult areas... then he should focus first
on building muscle by targeting large muscle groups like the back or chest with
high weight/low reps (3-5 sets).
On the other
hand, if he wants to lose weight overall and especially those stubborn pockets
of fat that cling around hips, thighs, buttocks, stomach - then it might be
6. Briefly, the most efficient way of doing
this is in an hour-long interval workout 2-3 times per week. Alternate between
routines labeled "ACTIVE UNLOAD" and "LOW STRENGTH/HIGH
RESISTANCE," with no rest intervals in between these two types of routines
- instead, moving from one routine to the other without stopping or taking
breaks.
If you want
to get ripped at the same time, we also recommend supplementing your routine
with 20g of protein after each workout on top of it.
Maintaining
lower body weight, and maintaining some muscle mass will help but it takes a
sustained commitment over time to see results
7. If you want to lose hip fat, the right way is to burn more
calories than you take in and to drink a glass of water before every meal.
I recommend
500-1000mg dose of cayenne pepper (the spice) taken with food once or twice a
day for those who are overweight. The chili peppers show effects on lipids
through nutritional rather than pharmaceutical mechanisms.
Spices like
cayenne can optimize metabolic health without lowering blood pressure, lipids,
and insulin resistance like most medications do else better.
8. Practice yoga. Yoga is the best for structural
improvements and weight control.
9. Do Cross fit exercises, research CrossFit programs available
in your area to get a better understanding of what equipment is needed. -
High-intensity interval training (HIIT) will help you tone up and decrease fat
in the general region by producing more lean muscle mass.
What helps
with this are exercises like jumping jacks, burpees, squats, mountain climbers,
etc…
- If you
want to lose fat quickly an hour or two workouts should do it but remember that
going overboard will make you feel sore which could delay your progress
therefore take it slow and steady while still giving your all during the
designated time frame. This pastime should be
10. Following a healthy, balanced diet and exercise routine.
A man who
wants to lose fat in his hips should be sure that he has an active lifestyle
daily. Taking about 30 minutes 5-6 times per week to work out is ideal for
melting off the unwanted dreaded hip fat by burning calories.
A good diet
is also important in any weight loss program; one must increase their
consumption of fruits and vegetables while eliminating high sugar snacks and
refined carbs.
These two
things combined along with regular activity are the best way for a man to get
rid of those unwanted fats in his hip region!
The best way for a man to lose hip
fat is the same way as it is for a woman. Results depend on diet and exercise.
The human
body responds to food intake by producing distinct hormones that control
metabolism, including insulin, which plays an important role in balancing blood
sugar throughout the day while shaping our waistlines via an energy storage
program in our belly called "brown fat."
In addition, we have dormant brown fat cells
throughout our bodies – so when your body turns on this metabolic pathway, you
will not gain weight. Exercise also triggers brown grilling and speeds up the
process of burning calories.
Men that get their thyroid level
checked will be able to see how well their metabolism works too.
Some men
find that extreme strength training produces thicker thighs and more
muscle-bearing mass. For these men, it may be impossible to lose hip fat
without also developing a slimmer belly line.
In general, most people will have better results
if they combine weight training with cardio exercises like cycling classes or
swimming as opposed to just lifting weights for example.
While some
will find good benefits in participating in resistance exercises such as using
free weights or weight machines at the gym, others will benefit more from
cardiovascular workouts such as walking fast or jogging on a track.
The main point is to get those legs moving during exercise; either by maintaining an upright position for standing/walking activities or riding a cycle for cycling class--both work.