Understanding Calf Fat
A combination of lifestyle choices and genetic factors can lead to the formation of calf fat.
Some individuals, due to their inherent body composition, are genetically predisposed to retain fat in their lower body, especially their calves. Hormonal factors may also be a cause, especially in women, since estrogen often impacts how fat is distributed. Lifestyle factors that contribute to fat accumulation in the calves include extended sitting or standing periods, poor dietary choices, and inactivity. In addition, water retention or muscle growth from particular activities like walking or cycling might make calf muscles appear bigger.
Listed below are some specific exercises aimed at reducing calf fat visibility. Add them to your routine to notice a reduction in calf fat. Keep reading!
13 Exercises To Lose Calf Fat
Consistency and patience are the two most important qualities you need before starting any weight loss plan. It takes time and effort to lose weight and body fat and there is no quick fix for losing 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.” However, the amount of weight you need to lose will vary depending on your individual body type and genetics. There are many exercises for toning legs and thighs but calves need targeted workout. Therefore, it is best to consult a physical trainer before starting the plan. Here are 13 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
Many people ask how to lose weight in your thighs and calves. This exercise will not only help you tone your thighs but also your calves. 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 This is also how you can get rid of cankles!
12. Calf Stretch
Target – Calves and hamstrings How To Do
13. High Knees
Target – Quadriceps, glutes, hamstrings, and calves How To Do
Diet And Lifestyle Tips To Lose Calf Fat
It is not possible to target fat loss in a specific area and there is no special diet that will target fat loss in the calves. However, following a healthy diet can help reduce your overall body fat, which may help reduce the fat in the calves too. 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 cardiovascular exercises into your routine. Finally, if you want to target specific areas with specific exercises, try doing high-intensity interval training (HIIT).” A study conducted between 2006-2019 on 22,659 participants from the UK revealed that people who consumed ultra-processed food on a regular basis are at a higher risk of developing overall obesity. They also risk an over 5% increase in their BMI, waist circumference, and body fat percentage. 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 on an incline 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.
Malky McEwan, a blogger, performed a month of daily soleus muscle push-ups and shared his experience in a blog post. He writes, ” At the conclusion of the month: I noticed an improvement in calf muscle definition. When tensed, it was rock solid. I lost 1kg in weight — I’m not aware of reducing my calorie intake. My sleep improved — I was getting a much-needed extra hour (i)”. 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 workouts 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.
Illustration: Exercises To Lose Calf Fat And Diet And Lifestyle Tips For Slim Calves
Get ready to slim down your calves with this easy-to-follow workout! Learn how to lose calf fat and get toned calves in no time! Check this video to know how!
