Learn how to get rid of excess fat around your knees without going to the gym or surgery. It is generally accepted that there are several problem areas on the female body in terms of fat accumulation. However, in practice, the figure of a woman can fully be considered one problem area. Very often, after correcting one place, problems arise in another, and again you have to start all over again. Let's first define those parts of the female body that are capable of ruining your figure with the maximum degree of probability:
- Waist and sides.
- Triceps.
- Lap.
- Buttocks.
- The inner surface of the thigh (fat in this area is difficult to deal with).
- Lower and middle back.
Each woman has her own list of problem areas and most often it is standard, although there may be exceptions. It should be noted that now we are talking not only about those ladies in the body, but also those who have smooth streamlined body curves. Today we will tell you how to remove fat from your knees at home. You should understand that this problem can be of different nature. For some, fat is deposited over the entire area of the knees, while for others only in a certain place.
How to remove fat from your knees: the reasons for its appearance
Let's say right away that the accumulation of fatty tissues in the area of the knee joints does not pose a danger to the body, but it definitely spoils the figure. Agree that the legs are one of the main "weapons" of the girl and therefore their appearance must be closely monitored. If fat accumulates in the area of the knee joints, then you will have to give up short skirts and shorts. As a result, attractiveness in men's eyes will decrease, and no woman wants to allow this.
However, let's get back to the reasons for the appearance of fat in this part of the female body. If you understand why this is happening, then it will become clear how to remove fat from your knees at home:
- Changes in the work of the endocrine system associated with pregnancy and menopause.
- Age factor - the older a person becomes, the more actively the body stores fat.
- Genetic factors - some people are naturally prone to the presence of a large amount of fat in the body in problem areas. Most often this is due to the presence of a large number of insulin-type receptors.
- Wrong nutrition program - everything should be clear with this and if more calories are consumed in comparison with their costs, but an increase in the amount of fatty tissue is inevitable.
Once again, I would like to remind you that the problem we are considering today may be relevant not only for overweight women. Even skinny girls can accumulate fat in this area. Almost any type of female figure can be affected by this problem.
Knee anatomy
It is the knee joint that has the most complex structure. It is also extremely vulnerable to damage, which is largely due to the complexity of the structure. First of all, obese people are at risk for injury to these joints. Since the body weight is large, the joint has a huge load.
Note that if you are just walking, then the knee joint is able to withstand the load about one and a half times the body weight. If you go up the stairs, the load on the knees increases fourfold. And when doing squats - at eight. Today, the anatomy of the knee joint is of interest to us in relation to working muscles. In total, four surfaces are distinguished in the knee: anterior, lateral (external), medial (internal) and posterior. Where they are located is probably not worth telling, because it is obvious.
The main elements of the knee joint are ligaments, tendons, bones, joint capsule and cartilage. Apart from bones, all other parts of the joint are made of collagen. It is a fibrous tissue found throughout the body. As a person grows older, collagen begins to degrade, which leads to loss of the shape of the knees. Let's take a look at those muscles that are located in the area of this joint.
Quadriceps muscle or quadriceps
By the name of this muscle, it is clear that it consists of four sections:
- Wide medial.
- Wide in between.
- Wide lateral.
- Rectus femoris muscle.
The quadriceps are needed to straighten the leg at the knee joint, as well as bend the leg at the hip joint.
Hip biceps
This muscle consists of three muscles - directly the biceps, semimembranosus and semitendinosus muscles. It is located on the back of the thigh and is designed to bend the leg at the knee joint.
Calf muscle
It has only two sections, which are called medial and lateral. The calf muscle forms the posterior portion of the muscular frame that surrounds the knee joint. This fact is associated with its main functions aimed at flexing the knee and plantar joints.
We figured out the theory and now we can move on to practice, namely, how to remove fat from the knees at home. You must understand that having an idea of the structure of your body and the processes occurring in the body, you can achieve the task much faster. That is why we paid attention to the theoretical part.
How to Lose Knee Fat at Home: Practical Tips
Fatty tissue is created between bones and muscles, or in other words, in the area of the kneecap. To combat this phenomenon, it is necessary to achieve a reduction in body fat throughout the body, and in training to place special emphasis on the legs. Many girls are constantly wondering about the possibility of local fat burning.
You must understand that the problem zones got their name for a reason. The fatty tissue they contain is utilized at the last moment. Most often, it is very difficult to get rid of fat in problem areas and it will take a lot of effort and time from you. However, do not get upset, and thanks to work you will be able to solve the problem, and we will tell you how to remove fat from your knees at home.
First, we will tell you about the basic rules regarding problem areas:
- Adipose tissue is the last to be disposed of.
- Local fat burning does not exist.
- The fight against fat in problem areas can be quite lengthy.
- It is necessary to use an integrated approach - a nutrition program, cardio exercise and strength exercises to develop the target muscles.
Nutrition program
Let's say right away that the nutritional program for weight loss will have its own characteristics for each type of female figure. Let's start with some general tips that all girls can use:
- Be sure to calculate the energy value of all foods.
- You need to create a calorie deficit.
- Eat a maximum of two unsweetened fruits by 2pm.
- Complex carbohydrates should be consumed in a couple of meals up to 16 hours.
- The last meal should take place a couple of hours before bedtime, and at this time you can eat vegetables, and their combination with protein products is also allowed.
- After exercising, close the protein-carbohydrate window with a sports food.
If we talk about the differences in the nutrition program for girls with different body types, then you must empirically determine the most effective combination of essential nutrients.
Cardio load
Let's look at the options for using cardio for girls with different amounts of body fat.
- A large percentage of fat mass - the duration of the cardio session will be half an hour, and it should be carried out immediately after the strength training. In addition, we recommend changing the pace throughout the cardio workout, and running on an empty stomach in the morning.
- With a small percentage of fat mass - the cardio session is carried out immediately after the strength training, and its duration is 20 minutes. During the first ten minutes, you should gradually increase your running speed and then decrease it.
Strength training
Now we will tell you about how to do strength training. This will help all girls get an answer to the question of how to remove fat from their knees at home.
Let's start with the case when the body contains a large amount of fatty tissue. Train three times a week, and the intensity of the exercise should be high. Do not rest for more than one minute between sets. As mentioned above, a cardio session (lasting half an hour) should be carried out immediately after strength training, and in the morning run on an empty stomach for at least 40 minutes.
If you are low on body fat, two high-intensity workouts are sufficient per week. The pauses between sets are 40 to 45 minutes long, and the cardio session is carried out after the strength training. We also recall that in each of the cases we have considered, it is necessary to focus on those exercises that are aimed at developing the muscles of the legs.
Knees were once considered the most unattractive part of a woman's body. However, times have changed, and today every girl wants to have sharp beautiful knees. If you show enough perseverance, you will definitely achieve your goal. It's important not to stop halfway and keep working on your body.
You have to understand that in order to look attractive, you have to work constantly. Also, if you have gotten rid of fat and have reached the proportions that you dreamed of, continue to monitor yourself. Otherwise, the weight will start to increase again and you have to start all over again.
For more on how to remove fat from your knees, see the following video:
