12 Exercises To Lose Calf Fat And Diet And Lifestyle Tips For Slim Calves

12 Exercises To Lose Calf Fat

Exercising is a great way to lose overall body fat. Though there are no spot reduction methods to get rid of fat from one part of your body, a few exercises, when done correctly, can help reduce the size of your calves, build long and slender muscles, and make your legs appear slimmer. Nathan Lloyd, a licensed personal trainer, says, “If you’re looking to reduce calf fat without losing too much weight overall, the best way is to do strength training exercises. Strength training exercises are designed to build muscle mass and increase your metabolism. The more muscle you have in your body, the faster your metabolism will be, and the more calories you’ll burn every day.” Here are 12 exercises that will help you lose the excess fat from your calf area. Take a look:

1. Standing Calf Raises

Target – Calves and hamstrings How To Do

2. Seated Calf Raises With Weights

Target – Calves How To Do

3. Weighted Sumo Squat With Calf Raise

Target – Calves, hamstrings, quads, and glutes How To Do

4. Plie Calf Raises

Target – Calves, glutes, and quads. How To Do

5. Skater Hops

Target – Calves, hamstrings, quads, and glutes How To Do

6. Arm Plank With Knee Dips

Target – Calves, hamstrings, core, and shoulders. How To Do

7. Endurance Running

Target – Full body How To Do

8. Stair Climbing

Target – Calves, hamstrings, quads, and glutes How To Do

9. Jump Squats

Target – Calves, hamstrings, quads, and glutes How To Do

10. Single Leg Squats

Target – Calves, hamstrings, quadriceps, and glutes How To Do

11. Hand Under Foot Pose

Target – Calves and hamstrings How To Do

12. Calf Stretch

Target – Calves and hamstrings How To Do These are the 12 mixed workouts that you must do at least 3-5 days a week to see results. Check out the diet and lifestyle tips that will help you get results quickly. Scroll down.

Diet And Lifestyle Tips To Lose Calf Fat

According to Nathan Lloyd, a certified personal trainer, “The first thing you need to do is make sure that your diet is in check. If you’re eating a lot of carbs and sugar, then your body will be storing more fat on your thighs and calves as glycogen (carbohydrate) storage sites.” He also adds, “You also need to make sure that you are getting enough protein in your diet—this will help your body build muscle mass, which can help you burn more calories overall. Next, if you have a sedentary lifestyle, try incorporating more cardio into your routine. Finally, if you want to target specific areas with specific exercises, try doing high-intensity interval training (HIIT).” Here are some more tips:

Avoid Consuming Fattening Foods – Avoid foods like wafers, bagels, pizza, burger, processed meat, deep-fried chicken, and fries (1). Unless you lose the overall body fat, you will not lose an inch of flab from your calves. Consume Slimming Foods – Foods like veggies, fruits, grains, nuts, healthy oils, lean protein sources (fish, eggs, lentils, beans), brown sugar (in limited amounts), whole wheat flour, and quinoa will help you slim down by mobilizing the accumulated fat (2), (3). Avoid Wearing High Heels – Wearing high heels can make your calf muscles look bulky and short (4). Also, wearing them regularly without proper foot support can also be harmful for your hips and low back. Avoid Exercises That Put Too Much Resistance On Your Calves – Your aim is to lose calf fat. But doing too much resistance training that targets your calves will only make them look bulkier. Lose the calf fat first by doing cardio and moderate resistance training. Avoid Cardio At A High Incline – Running or brisk walking is great for losing calf fat. But if you do it on an incline of more than 3 degrees, you will end up making your calves look broader. Avoid Sprints – Sprints are great for building muscle strength and power. But right now, you should focus on endurance or long runs so that you can shed the calf fat. Avoid High Knee Exercise – Doing high knee exercises will build the calf muscles. And if you build muscle without losing the fat, your calves will look bulkier than before. Get A Massage – Getting a massage in your calf area can help increase the rate at which the fat is being mobilized. This will help you lose the calf fat quickly. Avoid Late Night Eating – If you have followed all the instructions throughout the day, only to succumb to late-night cravings, you will not be able to lose fat (5). Brush your teeth before you go to bed to curb your cravings.

Does lifting weight make fat calves bigger or slimmer? Nathan Lloyd says, “Your calf muscles are made up of two different types of muscle tissue: slow-twitch and fast-twitch. When you lift weights, your body uses both slow- and fast-twitch muscle fibers to perform the movement. When you engage in a strength training workout, you are increasing the amount of fast-twitch muscle fibers in your body—and that’s good! Your calf muscles will look more toned and more defined as a result of this increase in fast-twitch muscle fibers.” Will walking help me lose calf fat? Yes, walking can help you lose calf fat. Walking is a cardio exercise, which helps burn calories. When you burn calories, you will use up stored fat, resulting in fat loss. How can I tone my calves? After you have lost the calf fat, do HIIT to tone your calves and legs. You may also train at the gym and target your calf muscles to get proportionate and toned calves. Why are my calves so big? Your calf size depends on various factors – genetics, hormones, diet, and lifestyle. Reducing your overall body weight will help shed fat from your calves as well. But if your calf fat is genetic or hormonal, talk to a doctor. Is calf size genetic? Yes, the calf size is determined by genes, diet, and lifestyle. Do squats work calves? Squats primarily work on the glutes and thighs. But jump squats and single leg squats tend to work on the calves as well. Why do calves burn when running? The muscles in your calves are activated when you run. Running causes oxygen depletion and lactic acid accumulation, which gives your calves a burning sensation. Take deep breaths and rest for a minute before resuming running. Are my calves made of muscle or fat? Your calves contain both muscle and small deposits of fat. However, the amount of fat in your calves depends on factors like genetics and your lifestyle. Also, there is one way of distinguishing fat from muscle. Calves that contain small deposits of fat are softer to the touch while calf muscles will feel more defined and visible.

12 Exercises To Lose Calf Fat And Diet And Lifestyle Tips For Slim Calves