Beginner’s Guide: How to Lose Flab on Belly, Arms, Thighs, and Lower Back as a Teenage Female?

Smita 19 Dec, 2019

How to Lose Weight as a Teenage Girl?

A successful weight loss experience comes with no shortcuts. For those looking to shed some unwanted flab faster, the key is to go with a mix of planned exercises and restricted eating practices, both being done under a qualified online fitness coach. This holds just as true for girls too!

Some of the most popular weight loss endeavors are related to doing specific exercises for targeted parts of the body, especially those on the belly, arms, and thighs. If you too are worried about such unwanted flab that’s making you less than attractive, this blog post would serve you just fine.

Lunges are usually the first of all fitness exercises that one could do to tone oneself at home. It involves working out the muscles of your lower body and burning some flab over time. You can also pair this fitness exercise with some squats to get better results for specific muscle groups of your body.

How to Lose Weight for Teenage Girls (and Women)?

The daily schedule of men and women is usually quite different, even more so if the former is working and the latter is keeping the home. Men have different energy intakes and expenditures, and this makes their fitness requirements unique.

As a teenage female high school or college student, you would have a rather unique set of energy requirements. You could also be funding your studies by working a few jobs and this may leave you a bit short on time to work on your fitness.

Here are some proven weight-loss tips that you could use a teenage girl:

1. Live in the present moment

2. Stay away from stress

3. Cut down on junk, sugar, coffee, alcoholic drinks, and smoking

4. Eat more fiber and fewer carbs

5. Go for a protein-heavy diet

6. Eat fruits, green vegetables, beans, legumes, nuts, and grains

7. Sleep for eight hours

8. Have smart goals and train for better fitness

9. Do advanced workouts (HIIT, Pilates, and 7-Minute Workouts)

10. Do weight-training and resistance-training exercises

11. Keep yourself hydrated

12. Go for mindful eating and intermittent fasting

13. Adopt restrictive diets like the Mediterranean or keto

14. Do not go for crash diets

15. Walk 10000 steps every day

16. Aim for a 5k run

17. Exercise Portion Control

18. Never skip breakfast

19. Meditate

20. Include Greek Yogurt in your diet

The most important step is to believe that you can pull it off by staying consistent and true to your weight loss goals. (The same principles apply for grown-up women too).

Weight Loss Plan for Girls

We shall take on the diet plan subsequently. For now, we shall elaborate on a weight loss plan that goes through two main junctions: step aerobics and lunges. To know how you, as a young woman or teenage girl can lose excess weight, go through the following two sections named Step Aerobics and Lunges.

You may note that you would still need to follow a personalized fitness plan to get better results. Here’s a link to one such workout plan that will help you in becoming slimmer and fitter. We would recommend consulting an online fitness professional for a personalized workout plan too.

Part 1: Lose weight faster with step aerobics

teenage girls doing step aerobics for fitness and weight loss

Teenage people are often best suited for step aerobics because they are more agile and energetic. This is often the reason why they attain their fitness goals faster.

Step aerobics refers to high-intensity training and it requires more than six times the effort of sitting. It is a highly effective workout that helps to burn fat in a fun way and hence makes your cardiovascular system strong. The best thing about it is that it is a no-equipment workout and it doesn’t need any fancy setup to work upon.

Did you know? The rate at which you’ll burn the calories depends on 3 things- your current weight, the intensity of exercises, and their duration.

Benefits of doing step aerobics

Aerobic exercise can help you reduce the risk of several health conditions like obesity, blood sugar, blood pressure, bad posture, heart ailments, type 2 diabetes, metabolic syndrome, and even cancer. They may also reduce the risk of osteoporosis and other bone- or joint-related issues.

You can reap multiple benefits if you start exercising with an aerobic step, as follows:

  • Being a high-intensity workout, it burns more calories in comparison to other workouts.

  • It is the best exercise for so-called “spot reduction” which directly targets the lower body and belly.

  • It strengthens your heart and tones various muscle groups.

  • Leg and buttock muscles receive a great workout from this exercise technique and will become sculpted and toned over time.

  • It also helps to build physical endurance, balance, and flexibility.

  • It is a hassle-free workout routine that can be easily customized.

As a teenage girl (or a young woman), you can benefit from it if you remain consistent and aim to align your diet plans with your fitness goals. We are going into the details of how you can do that at home in the next few sections.

Step Aerobics: The next best exercise to shed flab

what are the benefits of step aerobics for girls and women

Step Aerobics is one of several low-impact aerobic exercises for girls and women. A subset of aerobic exercises, they can be done along with water aerobics, dance aerobics, and fast walking. This form of exercise burns just as many calories as does climbing stairs and can be done just as easily at home.

Some of the most common exercises you can do with the aerobic steps are highlighted as under:

Just Step

Here’s how you can turn your basic workout into a high-intensity one. Step on and off the bench one foot and then the other, over and over again. Do this as a warm-up or a cardio interval throughout your workout. It will get your heart pumping faster and will also help you burn off extra calories.

Kick Steps

Start with both feet on the ground, standing behind your bench. Step onto the bench with one foot and bring your other foot off the floor and kick it forward. Come back to the starting position and alternate legs. Every time one leg steps, the other one kicks.

Incline Pushup

An incline pushup is the same move as the basic one but instead of starting with your hands on the floor, your hands are on your step. Still concentrate on keeping your body in a straight line as you push yourself down and back up.

Alternating Knee-Ups

This one is great for your abs and strengthening your core. For this one, simply lift the opposite knee as you take a step. The higher the lift, the greater the challenge, and the better the results. These can be done one at a time or in alternating sets.

V-Step Raise

This is the basic step done with the feet landing far apart on the platform. Step up with the right foot, placing it on the far right side of the platform, then bring up the left and place it on the other side of the step. Step down with the feet together. It targets different muscle groups in your legs and hips than the basic.

Side Step Kick Out

Start on one side of the bench with dumbbells in each hand. Step onto the bench with your lead foot and kick your other foot out to the side. Do it for 40 seconds on each side!

We are discussing how to do lunges next.

Part 2: Doing Lunges

what are lunges and how to do them at home?

The best way to lose excess weight on arms, lower back, belly, and thighs for teenage girls is to go for lunges. It is a specialized exercise routine that requires putting one leg ahead of the other, and then bending the body forward in a way lower-body muscles are under stress.

Benefits of doing lunges for weight loss

Lunges benefits

Adding 30 minutes of lunges along with a 15-minute session of lunges can burn up to 400 calories for a 150-pound person. By persisting with it, teenage girls and young women can get visibly better results with their postures, agility, weight profile, and range of motion in as little as 2 weeks.

Targeted at the abdomens, the lunges will help you develop stronger glutes and muscular legs. It shall also tone up your central and lower body by shaping up the four specific muscle groups namely gluteus maximus, quadriceps, hamstrings, and calf muscles.

Tip: This cardio exercise is considered one of the best to reduce belly fat for females if they are working out at home. We would advise them to work under the guidance of a qualified fitness expert to avoid making any mistakes or hurting themselves in the process.

Some of the major advantages of including lunges in your weight loss goals are highlighted as under:-

Build leg and core strength

Besides being an excellent warm-up exercise, lunges play a major role in strengthening your lower body. They help you to strengthen your leg muscles, especially the quadriceps of your front thigh, your posterior thighs’ hamstrings, and the gastrocnemius and soleus of the calf.

Note: These exercises also target your core muscles (abdomen, back, chest, pelvis, and buttocks).

Improves Flexibility

If you have been noticing tightness in the muscles that bend or flex your legs at the hips, doing some simple lunges to stretch these muscles would help ease the discomfort. Lunges play an active role in improving the flexibility of your hip joints and prevent lower back pain caused by tight hip flexors.

This exercise also improves the dynamic flexibility of your ankle and knee.

Tone Muscles

Doing it regularly would help you in strengthening and toning your quadriceps and your glutes. Along with hip extensions, squats, and step-ups, lunges are also a good option for your workout especially if you want to tone your buttocks.

Types of Lunges

The following variations of this aerobic exercise can help you lose weight in as little as 2 weeks. The key is to do it properly and to back it up with a strict fitness diet, and making proper changes to lifestyle like taking proper sleep and staying away from binge eating.

Some of the most common types of lunge variations you can include in your daily workout sessions are:

Bodyweight Lunges

Before moving forward with variations, it is crucial to master the basic lunge. The simplest and perfect way to perform bodyweight lunge is –

a. Place your hands on your hips, and stand tall with your shoulders pushed back.

b. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then push yourself to the starting position.

Bicep Curl Lunges

For this lunge variation, you would be requiring dumbbells. The right steps to do this one are –

a. Stand tall with your feet hip-width apart.

b. Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other.

c. Step forward with your right leg and lower your body.

d. Now bring both the dumbbells up to your shoulders.

e. Lower the dumbbells and then return to the starting position.

f. Repeat the same with the left leg

Goblet Reverse Lunges

The Goblet Reverse Lunges are difficult to do but they are your best bet if you are looking for some faster results with your weight loss and fitness regime. Here’s how to do them:

a. Hold a dumbbell vertically against your chest, with both hands cupping it.

b. Step backward with your right leg and lower your body into a lunge.

c. Pause, then return to the starting position. Repeat on the other side.

Some expert tips:

  • Keep your back straight and avoid leaning forward. This would allow you to gain maximum benefit and avoid injuries.

  • Remember to align your shoulders with your hips throughout the exercise.

  • Refrain from extending the knee of your forward leg past your ankle.

  • Keep your head up, facing forward.

We shall next discuss how you can make subtle changes to your eating habits through a diet plan.

How to Get a Diet for Weight Loss (for Females)?

As mentioned above, you should rely on a nutritious diet to negate any chances of unwanted weight gain. We would offer these two links (here and here) to know what your ideal fat and calorie intake should be, and why you should go for a vegan diet to maximize the positive effect.

Tip: As a teenage girl (or a young woman too), you should follow a positive pattern of diet, exercise, sleep, and mood. This would help you in times to come.

You may know that obesity affects women too. If you are looking for ways to lose weight, you should stop worrying about the results and rather put in more effort to burn that flab. You would feel worse if you are resorting to unfair means like anti-obesity pills – they will do you more harm than good.

Consult a Fitness Expert Virtually to Know How You Can Reduce Belly Fat by Working out at Home

Consult online fitness coach on demand at home

With the advent of on-demand virtual fitness services, the need for going to the gym and paying hefty subscription fees is reduced. People are now looking for a smarter way that helps them stay safe and confident about their body shape by working out at home, and they are availing of expert guidance from some of the best fitness experts on their smartphones and laptops.

This new mode of consultation is especially beneficial to women who may not go to the gym every day for their fitness needs. If you too are looking to stay in shape and tone your muscles, doing a proper combination of lunges and aerobics under a virtual fitness expert can help you to the other end faster.

It’s time you incorporate the duo in your routine fitness regime to multiply your efforts and to gain maximum output. You can get visible results and a slimmer body in as little as two months!

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