Hi,
I am a 32-year old of Indian descent. I am 5'10" (176 cm) and weigh around 150 lbs (68 kg). I have been running on and off for last few years. As of now, I am moderately fit (can run at a pace of 11-12 km/h for 80-90 mins). I have noticed that legs and arms are much skinnier than running mates and although I am not fat, I have love handles that I can't seem to get rid of. The strange thing is that few years back I weighed 61 kg and I still had love handles. Is there something I can do get rid of them and may be get more muscular legs and arms? Everyone tells me that spot exercises don't work and cardio and dieting is the only way to get rid of love handles. I am already doing cardio and diet is better than most of friends (I eat lots of fruits and salad, drink plenty of water and hardly ever eat oily or fatty food). Any ideas?
Love handles and skinny legs
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futureishere
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Re: Love handles and skinny legs
Cardio and dieting are not the only ways. So is weightlifting.
1 lb of added muscle burns an exta 45-50 calories a day, so gaining muscle is beneficial for fat burning up to a point, but the fat burn, muscle gain effect, does taper off the bigger you get and I'm talking bodybuilder type big.
So you might want to think about incorporating weightlifting into your regime and maybe a gym instructor could help you if you could join a gym.
Too much cardio however could burn muscle, so you don't need to go overboard if you're weight lifting anyway. You only really need around 30 minutes, 3x a week, of something progressive like interval training. I call it progressive as unlike steady state, where you continuously run with the same heartrate throughout, every single time, cardio types like interval training are not something the body should be able to adapt to, so the efficacy of the cardio, unlike steady state, shouldn't be compromised, if that makes sense
.
Also make sure you calories are adequate, so around 2,000 a day on non-workout days is okay, but another 300-500 might be good on workout days.
1 lb of added muscle burns an exta 45-50 calories a day, so gaining muscle is beneficial for fat burning up to a point, but the fat burn, muscle gain effect, does taper off the bigger you get and I'm talking bodybuilder type big.
So you might want to think about incorporating weightlifting into your regime and maybe a gym instructor could help you if you could join a gym.
Too much cardio however could burn muscle, so you don't need to go overboard if you're weight lifting anyway. You only really need around 30 minutes, 3x a week, of something progressive like interval training. I call it progressive as unlike steady state, where you continuously run with the same heartrate throughout, every single time, cardio types like interval training are not something the body should be able to adapt to, so the efficacy of the cardio, unlike steady state, shouldn't be compromised, if that makes sense
.Also make sure you calories are adequate, so around 2,000 a day on non-workout days is okay, but another 300-500 might be good on workout days.