Eliminating body fat from specific areas, such as the hips, is an exercise myth. The American Council on Exercise states fat reduction cannot be localized. Achieve total body fat loss, which includes the hips, through a combination of diet and exercise. Recommended exercise and diet routines are based upon age, gender and current fitness level.Continue Reading
Perform 150 minutes per week of moderately-intense cardiovascular exercise, such as brisk walking, or 75 minutes of vigorously-intense exercise, such as swimming laps. Cardiovascular activity may be done each day. Discuss safe aerobic activities with your physician.
Resistance train major muscle groups at least two days per week. Separate training days by upper and lower body. For example, train upper body muscles on Monday and lower body muscle groups on Wednesday. Rest at least 24 to 48 hours between training days.
Lose 1 to 2 pounds per week by restricting daily caloric intake by 500 to 1,000 calories per day. Avoid processed and high-sugar foods. Obtain calories from natural sources, such as fresh vegetables, fruits, whole grains and lean meats. Promote healthy muscle growth and fat loss by consuming plenty of high-protein foods.