How to Burn Fat Off of Your Calves

Calf fat is more embarrassing than it is dangerous. Unlike fat in the stomach, it does not increase your risk of chronic diseases. To burn fat, you need to factor exercise into your daily life while making dietary adjustments. Set a goal to create better definition in your lower back legs while you lose weight. The gastrocnemius and soleus are the main muscles in your calf area.

Step 1

Stop eating when you feel satisfied. Overeating leads to excess pounds throughout your body. Reduce your portion sizes so you're eating less food. Chew slowly to prevent overeating.

Step 2

Eat healthy foods instead of empty calorie foods. Give up the barbecue spare ribs, creamed corn, loaded baked potatoes and deep fried chicken. Opt for foods that are lower in fat, calories, sodium and sugar, such as chicken breasts, lean beef, turkey loins, fish, low-fat dairy products, fruits, vegetables, beans and whole grains.

Step 3

Perform cardiovascular exercise that emphasizes your calves. Jumping rope, stair climbing, cycling and hill running are examples. Choose one of these forms or mix them together in one workout. The American College of Sports Medicine recommends 60 to 90 minutes of cardio if you want to lose weight. Work out three days a week on alternating days. Exercise several times a day to get your minutes in if you cannot do it all at once.

Step 4

Stand with your feet hip-width apart to do calf raises. These primarily work your gastroc, which is the two-part muscle right below your knee. Lift your heels in the air as high as possible and hold for a full second. Lower your heels slowly and repeat 20 to 25 times. Perform these on one foot for a variation. Stand in front of a wall or chair for balance if necessary.

Step 5

Sit on the end of a bench to do calf raises for your soleus, which is anterior, or in front of, your gastroc. Place dumbbells on your thighs and hold them either vertical or horizontal with both hands. Lift your heels up as high as possible, hold for a second and slowly lower your heels. Repeat for 15 to 20 repetitions.

Step 6

Turn your toes outward to work the outer part of your calf muscles and peroneals. The peroneals run down the outer aspect of your shins. Stand with your heels hip-width apart and your toes out at an angle. Rise up onto your toes as high as possible, hold for a second and slowly return to your starting position. Repeat for 20 to 25 repetitions.

Step 7

Execute a set of calf raises with your toes turned inward. These work the inner part of your calves. Place your toes about hip-width apart and move your heels out and at an angle. Rise up onto your tiptoes, hold for a second and slowly return to your starting position. Repeat 20 to 25 times.

Things You'll Need

  • Jump rope

  • Dumbbells

  • Bench


Perform four or five sets of your calf exercises. Work out three days a week on the alternating days of your cardio.

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