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How to Lose Calf Fat Fast

By Gryphon Adams ; Updated July 18, 2017

Sleek calves are an asset to both male and female physiques. Women tend to store more fat in their legs than men do, although anyone can develop calf fat. To lose calf fat fast, cut your daily calories and engage in intermittent sprints at least five days a week. Women who performed intermittent sprints in 20-minute sessions on a stationary bicycle lost triple the amount of fat as a control group. The exercisers who performed sprints lost the most weight from their legs, the University of New South Wales says.

  1. Pedal slowly to warm up. Maintain a slow to medium pace for 10 minutes to prepare your body for vigorous exercise. Warming up can reduce your risk of injury.

  2. Watch the second hand on the clock. Pedal lightly for 12 seconds. This is the resting phase of the intermittent sprints.

  3. Sprint for eight seconds. Pedal at 80 to 90 percent of your maximum effort, depending on your fitness level. A sprint is a fast burst of effort that increases the intensity of your exercise session to help burn calf fat fast.

  4. Repeat the sprint intervals for 20 minutes. Pedal slowly for 12 seconds and then at high-intensity for eight seconds. If you're out of shape, start with five or 10 minutes and increase the sessions as your conditioning improves.

  5. Pedal slowly for five minutes. Bicycling slowly gives your body time to cool down. Take longer if you're breathing heavily to allow your heart rate and respiration to return to normal. This reduces the risk of dizziness. Dismount from the bike carefully.

  6. Stretch your calves after exercise. Stand 1-1/2 feet from a wall and lean to press your palms against the wall. Keep your feet flat to stretch your calves. Stretching your calves helps lengthen the muscles so they appear leaner.

  7. Tip

    When you take in more calories than you burn in physical movement, the excess is stored as fat. Cut down on your daily food and beverage intake by 500 to 1,000 calories for a safe and healthy rate of weight loss of 1 to 2 lbs. a week.


    Consult your doctor about any medical concerns.

    Intermittent sprints may not be appropriate for all exercisers. Talk to your doctor before attempting bike sprinting if you've had any heart problems or if you have a family history of heart attack or stroke.

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