Eating too much red meat plays a role in obesity, but so does consuming junk food and other high-fat foods. Lack of physical activity also encourages obesity, which has reached epidemic proportions among children in the U.S. More than 30 percent of adults in the U.S. are considered obese, according to the University of Michigan Health System. However, you can include lean beef in your low-fat diet, along with regular exercise, for weight loss and to prevent obesity.
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Most of the time, if your legs feel weak or sore a day or two after an intense lower-body workout, they simply need time to heal before you can work them again. However, this does not mean you have to stay home from the gym unt...
When you are trying to eat a low-fat diet, you may tend to avoid beef due to its high fat and cholesterol content. Not all cuts of beef are created equal, however. By choosing lean cuts of beef, you can cut back on fat and expe...
Also present are several valuable proteins, including casein and whey, that can help rebuild muscles after exercise. However, the healthful nutrients in whole milk are accompanied by a substantial amount of undesirable fat. At ...
The four-day split allows for two upper and two lower body training days per week, a perfect balance between training and recovery time for the intermediate and advanced lifter. Each training day, perform one main compound exer...
This often prompts the coach to send in a substitution for the tired shooter. If you want to stay in the game and keep knocking down shots, you can prepare for the intensity of a basketball game and fight off fatigue by buildin...
The oil is also full of essential fatty acids, including omega-3 and omega-6, which support brain and heart functioning. According to "Dr. Dan's Super Weight Loss Plan," flaxseed oil may also help support the body's metabolism ...
Because running is a high-intensity workout, you burn calories at a faster rate than you could accomplish with a walking regimen, for example. While calorie expenditure does factor into successful fat loss, running may or may n...
The deadlift both tests and builds the strength of your legs, hips and back. If you do it properly, with good technique and training, you should be able to lift more weight than on many upper-body exercises. Like other lifts, ...
Tacos and burritos can be part of a low-fat, heart-healthy diet or they can be diet disasters, depending on the ingredients you use and how you prepare them. Either of these dishes can be higher in fat than a healthier counterp...
Additional muscle on the lower body helps improve your power in contact sports. Dumbbells factor well into a lower-body strengthening program, as long as you take certain variables into consideration. Following a sporadic worko...
The word fat has a negative connotation for many people, but in reality, it is a necessary nutrient that is essential to keeping your body healthy. Fat protects your organs, helps with temperature regulation, and aids in the ab...
You cannot magically target visceral fat alone with a particular exercise or supplement, but lifestyle changes can result in lower visceral fat.
Department of Agriculture's dietary guidelines for Americans recommends milk or another dairy product with each meal. Milk is an important source of nutrients including calcium and vitamin D, that you need for good health. But ...
Losing fat requires restriction. When you give your body less food than it needs, it draws on stored energy to keep you going. There is no set number of calories that will make you lose weight. Your calorie needs are determined...
Sprinting requires all the muscles in the leg to work together in order to propel the body forward as fast as possible. Since sprinting is a highly intense activity, it requires a great deal of leg strength, power, endurance an...
Establishing a healthy weight is important to your health. If you still possess a high body fat percentage, however, you may not appear lean and sculpted and could still be at risk for many health conditions. While no official ...
Get rock-hard abs by exercising regularly and eating a balanced, nutritious diet. Engaging in a physical-fitness program and dieting helps you cut calories, lowering your body fat. As your body-fat percentage drops, you can sho...
Body fat percentage is used as a tracking tool when you are trying to get into better shape. Increase exercise and associated calorie burn usually are integral to reducing body fat. However, if you are opposed to exercising for...
Consuming a sufficient amount of calories is essential so that you have the fuel you need to exercise. However, you must eat fewer calories than your body needs every day to lower your body fat. Furthermore, structuring your ae...
Purines are natural substances made in your body and are consumed by eating certain foods. Purines play an important role in metabolism and are used in the process of converting genes to proteins, converting food into a usable ...
Jogging is a moderate impact form of cardiovascular exercise. Among the many benefits that jogging brings to the body is fat reduction. This is due to the fact that cardio raises the heart rate and causes you to burn calories. ...
Plyometric exercises, which focus on strengthening these muscles and training them for fast movement, can improve your vertical leap, regardless of your gender. Both men and women can improve their jumping abilities through ply...
Lowering your overall body fat content requires a commitment to healthy eating and routine physical activity. Excess body fat may not only be unsightly, but may predispose individuals to a number of potentially serious health c...
As of 2011, more than 3 billion pizzas are sold each year, 60 percent of which have pepperoni on them. Pizza commercials show pies loaded with cheese and piled high with toppings, both of which can be high in fat. And for anyon...
Lowering the fat content of a brownie mix lets you can enjoy an occasional brownie while following a diet or watching your calories. Substituting part or all of the oil in a brownie mix makes them lower in fat, and leaves you f...
Lower body fat can be some of the most difficult fat to trim from your body. As we age, fat becomes increasingly likely to be stored around our midsections and trunks. This fat can be particularly unhealthy, and increase the ri...
You do not need to sacrifice flavor when lowering fat in cooking. It is all a matter of smart and healthy choices. Many seemingly innocent foods can be packed with fat. A typical loaf of banana bread contains a whole stick of b...
One of the best ways to control the amount of fat in your diet is to cook your own food. Restaurants and markets often prepare food with high amounts of fat, particularly trans fat and saturated fat. Lowering the amount of fat ...
Your biggest muscles -- those of your lower body -- often are key for whole-body force generation.
Lowering your overall body content demands a commitment to making healthy and active lifestyle changes. Medical professionals recommend that you lose no more than 1 to 2 lbs. of fat per week to help ensure that the weight is lo...
Although manufacturers commonly offer reduced fat or lighter versions along with claims of greater health benefits, even these products are often high in saturated fat, cholesterol, sodium. Because of this, replacing butter wit...
Depending on what activity you're performing, your muscles use more fast- or low-twitch muscle fibers during contractions. Fast-twitch, or phasic, muscle fibers do not use oxygen, so the process they use to create energy is ana...
It is easy to calculate the percentage of calories from fat in your food. For each serving of a packaged food, the "Nutrition Facts" label lists the total calories as well as grams of fat. To find the percentage of fat, you nee...
If you combine your weight loss plan -- which should consist of both cardiovascular exercise and dietary modifications -- with strength training, you can build muscle tissue at the same time that you are burning fat tissue. The...
Sprinting refers to brief high-intensity running at maximal effort. Typically sprinters have lean, defined muscles and lower body fat percentages due to the increased metabolism and muscle resistance caused by sprinting. Learni...
They provide energy and assist in growth, development and skin health. They are classified by their structure and saturation level. Classifications include saturated, monounsaturated, polyunsaturated and trans fats. Along with ...
Being able to see well-defined muscles on your body involves following the right training protocol and lowering your body-fat percentage. As a general rule of thumb, you need to get your body fat into the single digits to reall...
Your lower body muscles primarily consist of your glutes, hips, quadriceps, hamstrings and calves. You may choose to strengthen these muscles in various ways, such as with free weights, body weight resistance or strength traini...
Although you probably imagine your body as a more or less solid object, you actually consist mainly of water, which makes up about 55 percent of an adult woman's weight and about 60 percent of a man's. Since you lose a great de...
Training with a split routine allows for adequate rest time for each of your muscle groups. Muscles are broken down in the gym and grow bigger and stronger in between workouts. If you don't rest enough between working out the s...
More specifically, they can be wrapped around your legs to provide you with a challenging workout. The use of the tubing is not just limited to resistance training exercise but includes flexibility-based exercises as well. A fu...
If you're like most health-conscious people, you scrutinize the nutritional information on food products before you commit to buying them. Cholesterol, sodium, carbs, proteins, fats and total calories are all run through your m...
This kind of exercise gets your heart and breathing rates up and keeps them there. Aerobics such as jogging, walking, biking, swimming, hiking or rowing burns fat, increases your heart health and controls stress.
Eric C. Westman, co-author of the 2010 book "New Atkins for a New You." This low-carb eating plan is moderate in protein and high in fat, although the exact proportion of these macronutrients varies depending on the phase. The ...
It may be tempting to do a leg lifts and lunges in hopes of leaner legs, but it is not possible to spot reduce fat. Losing lower body fat requires decreasing your total body fat percentage. Including targeted leg workout
According to the American Council on Exercise, an acceptable amount of body fat in women is between 25 and 31 percent, while in men, the acceptable amount is lower and ranges from 18 to 24 percent. Too much body fat increases y...
Avocados are known for containing an abundance of nutritional value, including all three macronutrients and a variety of vitamins and minerals. Like most plants, the majority of an avocado's weight comes from water. Fat is the ...
The ACL functions to stabilize your knee joint, mobilizes the joint and prevents your knee from hyper-extending. A partially torn, or fully torn ACL is a common knee injury that may result from a sudden trauma, or movement such...
Lower body fat is not as dangerous as fat that lingers around the stomach area. Abdominal fat is called visceral fat, and it raises your risk for health complications because of its proximity to the vital organs. Although lower...
Your body and mind are like rechargeable batteries. They have a memory that's easily programmed and re-programmed. It doesn't take long to train yourself to get by on fewer calories, especially when the calories you do consume ...
So whether you have a few pounds to lose or your weight is within a healthy range, you can lower your body fat percentage without losing muscle by exercising daily and monitoring your diet. Furthermore, toning your muscles thro...
Fat and carbohydrates are part of a healthy diet, but depending on how much of these types of food you consume, you may want to cut back your intake. According to Fitday.com, individuals have problems losing weight if 60 percen...
Adipose tissue provides a reserve of energy in times of energy depletion, such as fasting, however unnecessary fat accumulation can be damaging to the vital organs and produces inflammatory chemicals. Diet and exercise can help...
While women may develop a fair amount of strength relative to their size, on average men remain stronger. This holds true for lower-body strength as well as upper-body strength. Women produce less testosterone, the primary musc...
Reducing fat from any part of your body can only be achieved by combining exercise with a healthy diet. If you burn more calories than you consume, your body will use your fat for energy, causing your fat cells to shrink. Losin...
If you're overweight, losing body fat at a rate of 1 percent per month is generally considered safe and manageable, according to the American Council on Exercise. However, simply losing weight won't guarantee substantial fat lo...
Your legs are like the pistons of a car in that they allow your body to move, to exercise and to perform your daily activities. In order to keep your legs functioning at top performance, they require maintenance in the form of ...
While flabby "man boobs" can be a source of embarrassment, targeting the pectoral muscles with specific weight-training exercises may improve the appearance of your chest. In addition to building muscle, change your diet and in...
Reducing the amount of fat your body carries is not always easy and requires a solid plan, dedication and plenty of motivation. Diet and exercise are essential, but to lower your body fat percentage fast, you will need some key...
Stretching after a warm-up, and before and after your workout, helps reduce your risk of injuring muscles and tendons. Taking time to stretch each day improves blood circulation and increases your flexibility and your range of ...
Lowering body fat percentage means following a healthy meal plan. You should not starve yourself, as this defeats the goal and increases the likelihood of body fat gain. Instead, use a program that provides your body with nutri...
Acidic substances can be neutralized by basic or alkaline compounds. The body carefully regulates the balance of acidic and basic chemicals in the body; if you have too much or too little acid in your body, it can disrupt the f...
A healthy diet plays an important role in building muscle and lowering body fat percentage. When paired with an effective exercise program, a healthy diet gives you the fuel you need to build muscle. An exercise program that co...
The health consequences of carrying around too much body fat are well known. Reducing your percentage of body fat will help you lose weight, lower your blood pressure and reduce your risk of heart disease, stroke, diabetes and ...
A variety of conditions, from allergic reactions to fungal infections, can cause bumps on your lower body, including your stomach, thighs, legs and feet. The bumps can appear unsightly, which can make you self-conscious about y...
While some rashes can cover your entire body, others can appear only on certain areas of your lower body such as your lower trunk, buttocks, legs and feet. Determining the cause of small red bumps on your lower body involves co...
Women interested in developing their lower body muscles should incorporate regular weight training into their regimens. The best lower body workout is one that develops all of the major lower body muscle groups and does so with...
When you lose weight too quickly, or when you restrict yourself to very low caloric intake, much of the weight that you lose will be lean body mass. Protein-sparing diets are designed to stop this loss of muscle and prompt your...
The more you exercise and the more muscle tissue you have the more water you have in your body because muscle is 70 percent water and 20 percent body fat. Water is the largest component of your body so proper hydration is vital...
For the most part, your body stays balanced with a pH of about 7.4. A higher pH can indicate a condition called alkalosis. While there are different types of this condition, there are also several treatment options that lower p...
Your body's pH levels can be lowered naturally if you are experiencing abnormal alkalinity, which can lead to sickness and physical discomfort. According to Dr. Ben Kim in his article "Essential Details on Acid and Alkaline-For...
The battle of the bulge can be a constant struggle, but there is hope. Decreasing your body fat percentage requires creating a calorie deficit, or burning more calories than you are consuming. Building muscle will increase your...
When assessing body fat using calipers, three or more sites are pinched three times and the average of each site is recorded and plugged into a scientific formula. Determining the fat percentage of one particular area of the bo...
Although it is a screening method to assess weight, it does not directly measure body composition or body fat. In order to get a more detailed picture of weight assessment, both BMI and body fat percentage should be obtained.
Sprinting is an activity that requires a tremendous amount of coordination and technique. Efficient sprinting performance involves the elimination of as much wasted motion as possible. However, while coordination and technique ...
A high body fat percentage is an indication that you are consuming far too many calories compared to how many your body needs for all its functions. Body fat is usually measured with body fat calipers, which pinch your fat and ...
Weight loss takes great physical strength, mental concentration and devotion. As a means to track your progress through the months, you can use your percentage of body weight lost for a parameter. This has been popularized on t...
Your nutrition and exercise program play a major role in your body fat percentage. Women should aim for a body fat percentage of 14 to 31 percent, while men should set a goal of 6 to 25 percent. A low-fat diet and exercises tha...
Most of them fail because they don't stick to their plan long enough to see results. Others have the necessary dedication but are unsure of how to do it in a safe and effective manner. Lowering your body fat percentage is easy ...
This is figured into a percentage of your total weight and is called your body fat percentage. An acceptable range for women is 25 to 31 percent and for men it's 18 to 25 percent. If you are above these ranges, you are consider...
One helpful measurement to use is the percentage of weight you have lost. The Centers for Disease Control and Prevention (CDC) report that "even a modest weight loss, such as 5 to 10 percent of your total body weight, is likel...
Body fat percentage is a way to determine if you are carrying excess body fat and how much. Losing this body fat and lowering your percentage requires more than mere exercise. It takes time, dedication and smart decision-making...
It is determined by taking your weight in kilograms and dividing it by your height in squared meters. When your BMI is higher than your recommended range, you are at an increased risk for all the complications that come with be...
High amounts of acid could potentially cause nutritional deficiencies, according to the Connective Tissue Disorder Site. In order to lower the amount of acid in your body, you can try an alkaline diet. An alkaline diet is used ...
There are many factors involved in lowering body fat, and it is important to incorporate all the factors listed below when seeking to lower body fat. First and foremost, it is important to look at the overall diet, making sure ...
The lower body provides so much more support in your daily life and in your exercise routines than just the ability to move you forward. While stride is an important lower body motion, you must also take into account the lower...
Keep track of the foods you eat and cut out the extras. Be sure to fuel up before your workouts and eat within half an hour after your workout to maintain your lean body mass. Keep yourself hydrated at all times and rest up bet...
