How to Get Rid of Pudgy Knees
When it comes down to improving your figure by losing body fat and gaining muscle tone, nothing can compensate for consistent diet and exercise. Depending on a person's genetic makeup, she can gain fat in different areas of the body. This may result in one person getting pudgy knees, while another person gets a pudgy belly or arms. Reducing your general body-fat level will decrease overall pudginess, as well as pudginess in your knees.
Instructions
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Start a diet that is void of simple carbohydrates, such as sweets, white flour and generally all processed food. Incorporate a small amount of complex carbohydrates into your diet, like sweet potatoes, whole-wheat pasta and brown rice. Eat foods higher in protein and low in fat, such as lentils, beans, eggs and lean meats.
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Consume a large percentage of raw and high-fiber foods like salads and green vegetables. Snack on fruit and healthy fats that are found in nuts such as almonds or walnuts. Drink plenty to water to stay hydrated.
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Eat small meals every 2 to 3 hours to increase your metabolism and repel hunger. Plan your meals the day before to have everything cooked or prepared so you can take it with you instead of eating out.
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Begin a workout program. Incorporate cardio exercise 3 to 5 times a week with exercises that strengthen the legs, such as running hills, stairs or using a stair stepper. Focus on quick, intense workouts instead of long, low-intensity workouts.
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Workout with weights 3 to 5 times a week. Put a stronger focus on strengthening legs, calves and buttocks. Do exercises like calf raises, leg extensions and curls, deadlifts, squats and lunges.
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Try circuit training when you want a break from weights. Take 3 to 5 exercises and do them to failure one-by-one; repeat the whole process until you reach a 20- to 45-minute workout. Some circuit training, weight-free exercises that are good for the legs are jump squats, lunges and calf raises.
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Set goals and monitor your progress. Watch your weight, but focus more on bodily appearance than actual lost weight. Get your body fat tested on a regular basis by a physician, personal trainer or at a gym. You can also purchase your own fat calipers and learn to test at home.
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Use a notebook during workouts to document dates, exercises, weight and repetitions. Taking note of your progress increases motivation and defines a clear path to your goals.
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Tips & Warnings
Stay away from supermarket salad dressings. Make your own dressing with olive oil, lemon juice or vinegar, and salt and pepper.
If you lose your focus and eat something that is not on your diet, don't get discouraged, just get back on the diet as soon as possible. What you eat the majority of the time is what makes the difference.
References
- Photo Credit Pixland/Pixland/Getty Images
