As a female PT with many female clients, I know that the hardest area to lean out is the thighs and bum. Every woman is very different and we store fat in different areas, but storing fat on your thighs or what is often called estrogen dominance is a very common thing.
Female fat loss from the lower body
Modern life has many estrogen mimickers- plastic, tap water, chemicals, even body lotions and shower gels, that can increase estrogen in men and women. This can be so frustrating when you train and make good food choices but the fat around your bum and on your thighs just wont go!
When your waist is getting small and your belly is starting to look good you may notice that your legs are still letting you down. Exercising and eating well will help but first you need to stop storing fat in that area or it will be a never-ending cycle. So, here are some things I've gathered and tried myself and on my clients that will hopefully help you break through those estrogen specific lower body fat loss plateaus that you've been struggling with for so long:
Decrease exposure to all estrogen related factors in the diet and environment.
Help the body deal with excess estrogen through natural detoxification. This is done through increased intake of PURE green tea and cruciferous vegetables. Cruciferous vegetables have excellent potential to help rid the body of bad estrogen. Examples are Broccoli, spinach, cabbage, kale, Brussels sprouts, and cauliflower. Broccoli especially contains compounds known as indoles which have very potent anti breast cancer fighting properties, as well as improving the liver’s estrogen detoxification abilities( i love mine raw - tastes great and adds a bit of peppery taste to your salads), increased fiber, tailored supplementation, and decreased dairy and grain
Decrease insulin and cortisol effects by decreasing most grains and starches, and replace these with fruits and vegetables.
Drink water (not out of plastic) and green tea
Use WARRIOR GREENS and skip coffee and other sugary beverages.
Avoid Spin classes (increase intra cellular fat stores in the thighs)
Try PURE Omega 3 Fish oils or flaxseed oil
Avoid processed carbohydrates, pasteurized dairy and all products containing corn, vegetable oils and trans fats (anything listed as hydrogenated on the label).
The liver needs B vitamins, particularly B6, to detoxify excess estrogen.
Get plenty of sleep and hydration! You can improve your recovery and sleep with PURE zinc, magnesium and B6 supplement.
Lift weights a minimum of 3x times per week
Workouts involving the major muscles and multi-joint exercises will force the body to lose the fat reserves and increase muscle mass. Some of my favorite total body strength training exercises include Olympic lifts, squats, multi-directional lunges, dead lifts, pull ups, push ups and step ups. Before your workout consume foods rich in choline and tyrosine to encourage precursors to the neurotransmitters that will increase neural drive. (nuts/seeds or avocado, and blueberries).
Consider pre-workout and post-workout nutrition packages to further enhance your workouts and recovery! Try PERFORMANCE PRIME pre workout and post workout try PURE WHEY PROTEIN ISOLATE 95 or PURE WHEY PROTEIN CONCENTRATE 80 - white chocolate is my favorite.
I know, sounds like terribly many things to do, but trust me you will see results fast and its totally worth it ! Next time we will discuss how to train your glutes and get that round perky bum :)
Enjoy your broccoli and never give up!
on behalf of Bodybuilding Warehouse