Hello everyone, I’m a 27-year-old woman who weighs 60 kg and is 164 cm tall. I want to tighten my butt and legs and lose weight in my lower body. When I perform lower body workouts, weighted squats, and squats three or four times a week at home, would I see results?I’ve never been regular at working out, but I want to start now.Does anyone have any suggestions or experience with that?Thank you
3 to 4 times a week is a very good place to start if spend at least 30 or 40 minutes working out. The idea is to break a sweat and really get your heart pumping, as this will push your body to burn calories and maybe reach for the reserves (fat).
Now, as others have said, it is not possible to target a specific body part to burn fat, and fat distribution and storage in body parts is entirely determined by genetics.
All you can do is burn fat on your body overall, which will also reduce fat in parts where you feel fat. Working out will both burn calories and fat, but also enlarge muscles that you train. This means that if you don’t burn enough fat (or keep storing more fat), and do a lot of strength training, you can in fact end up having an even bigger butt and thighs, even though they will feel firmer because muscles are hard.
Still, it is good to train and exercice, but if your only aim is weight loss, then focus mostly on cardio, meaning that you should do jogging, biking, swimming, stuff like that. Just start low, especially if you have never trained in cardio or exercise before, strat with about 20 to 30 min the first month.
If you would still like to train and get a stronger, firmer and functioning body, you can go for home workout.
I suggest you start with 20 to 30 minutes sessions the first weeks, and then slowly go for 40 min - 1h when you feel at ease. Try a bit of everything, not just legs. This will allow you to spend more energy and reach your goal of calorie burn without exhausting muscles and injuring them while also balancing your muscles development. Do exercices that you can repeat up to at least 15 to 30 repetitions, if it doesn’t bore you.
A good and free platform I would suggest for you as a beginner is the darebee website. It has lots of easy to understand programs and workouts, just use the filter on the top of the page in either “workouts” or “programs”, and you should aim for “easy” if you have never been strong nor fit in anyway, or “normal” if you feel confident.
If you want more details and general knowledge about fitness and workout, checkout RedefiningStrength, as she gives amazing advices for all levels of training, and good general health and diet tips in general.
Also, don’t stress too much about diet, as this will create frustrations which can have a complicated impact later on. If your diet seems fine, don’t change it for now.
Hope you have fun !