How to Get Rid of Calf Fat

Calf muscles are located on the back of the lower legs and are used to raise the heel and push off with the feet. Depending on a person's genes, people have different levels of fat in their calves. Some people consider themselves to have too much calf fat. Getting rid of calf fat requires a regimen of exercise and dieting. On top of getting in better shape and eating healthier, there are also several calf-specific exercises that can help add tone to your calf muscles, replacing some of the shapeless fat with still bulky, but defined, muscles.

Instructions

Get at least 30 minutes of cardiovascular exercise a week. Any attempt to reduce fat in your calves will require cardiovascular exercise such as swimming, biking, running, inline skating or any sport that involves aerobic exercise such as basketball or soccer. Running-related exercises will burn calf fat and build calf muscle, so the overall size of the calf might not get smaller, but the amount of fat will definitely diminish.

Lower your overall calorie intake by eating healthy, nutrient-rich foods and less junk food that's high in fat and sugar. Fruits, vegetables, slim proteins such as chicken and fish, and whole grains are all good options. Also avoid drinks that are high in calories, such as beer and soda.

Limit the amount you eat. Eating until you feel very full or stuffed means that you are consuming more calories than you need to. In order to lose calf fat you need to burn more calories than you consume. So even if you are getting your cardiovascular exercise, if you continue to eat excessively you may not see any reduction in calf fat.

Increase the duration of your cardiovascular exercises over time. As you start to feel comfortable adding time to your exercises you can lengthen them to help you burn more fat. Adding intensity to your workouts will build larger calf muscles, while adding duration will help reduce calf fat.

Do basic calf exercises to focus muscle building and fat reduction specifically on the calves. Do calf raises by standing in one place and slowly raising your calves by stepping up onto your toes. Then lower your feet back to the ground. Do several sets of 10 or 20 of these to begin with. By holding weights you can increase the difficulty and build calf muscle.

Massage your calf muscles to reduce water retention. Gently massage your calves with your hands starting from your ankle and moving up toward your knee.

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