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Answer:
Your problem
with lower body fat buildup is typical
one for women. It happens due to your
hormones and body physiology. Basically
your body is always trying to prepare
itself for childbearing. Men have the
same problem with abdominal fat (it's
not for the childbearing reason, though,
even if they may look pregnant!).
Losing the
cottage cheese is going to be a matter
of losing fat. There are exercises you
can do to tone up the muscle underneath
the area and help improve the appearance
though. Once you lose the fat, you'll
have nicely toned muscle to display.
It sounds
like you are doing a good amount of cardio
already. If you can, I would recommend
trying interval training as a way to improve
your fat loss.
To do this,
you will essentially alternate between
periods of high intensity and low intensity.
For example, on the elliptical trainer
(or other machine) start with a short
warm-up, then set on a relatively high
intensity that makes you work hard for
30 seconds to a minute. Then knock it
back to the warm-up level for 30 seconds
to a minute. Repeat this for 10 to 15
minutes.
This form
of training will help boost your metabolism
long after your done, causing you to burn
more calories during the day..
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For weight
training, I would recommend exercises
such as lunges, leg presses and leg curls.
For information
on exercise technique for lunges, click
here.
A word of
caution about leg presses - always keep
your lower back and hips in contact with
the back pad. If you allow those parts
to come up off the pad at the bottom of
the rep you stand a very good chance of
injuring your back.
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Here are
some quick nutrition tips that can help
you with fat loss:
-
Increase
your protein intake, e.g. eggs, lean
meat, chicken, fish, etc. This helps
to support your metabolism and muscle
mass, which is essential for burning
fat.
-
Cut
back on junk food. This will make
a huge difference quickly. You don't
have to totally eliminate it, just
decrease it greatly.
-
Don't
eat anything before a workout. If
you do, your body will burn what you
just ate rather than fat.
-
Eat
about an hour after a workout. This
allows your fat burning to continue
until you eat. Don't wait much longer
than that though, as you need food
to recover.
-
Stick
to protein and low-fat foods.
-
Try
not to eat late at night. Your body
won't have a chance to use those calories
and will store them as fat.
If you're
interested in a DVD workout series that
targets this EXACT problem, I highly recommend
checking out Joey Atlas's Hip,
Butt and Thigh Makeover program. It's
VERY powerful stuff and will help you
with exactly what you're looking for!
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