How to Lose Thigh Fat (Fast): The Only Guide You Will Need
Most people will first try using the leg press machine to lose their thigh fat. But the leg press machine is more designed to gain muscle and strength rather than slim your thighs. You need bigger movements that work multiple muscle groups like squats and lunges to tone and shape your thighs. Jan 22, · You gained weight in your thighs and butt because your body has a genetic tendency to store fat in those areas. Keep in mind that as you lose lose fat, you lose it from all over your body. Your face or arms might begin to look thinner before you notice changes in your "problem" areas.
They say all good things take time, and weight loss is one of them. It probably took you months or years to put on the fat around your thighs and butt, so you can't expect it to disappear overnight. But it's not all bad news. You have a lot of control over your weight, even if it doesn't feel like it. Making changes -- possibly significant changes -- to the way you eat and exercise can have dramatic effects.
If you commit to making those changes today, you'll quickly start to see results. It helps to know a little bit about how weight loss happens. First of all, genetics plays a huge role in weight gain, as it does in weight loss. You gained weight in your thighs and butt because your body has a genetic tendency to store fat in those areas. Keep in mind that as you lose lose fat, you lose it from all over your body.
Your face or arms might begin to look thinner before you notice changes in your "problem" areas. Don't use the scale to set your weight loss goals.
Instead, set goals centered around exercise frequency and eating habits. For example, doing a certain number of hours of cardio each week, or cutting out sugary snacks and sodas.
These kinds of goals will lead to long-term results in the appearance in your lower body more than reaching a how to use putty telnet number on the scale. Read more: 10 Best Foods for Losing Weight. Burning fat is a numbers game. You've got to burn more calories each day than you consume.
The quickest way to create this deficit is to reduce your calorie intake. How many calories you need is very specific to you. Lots of factors contribute, including genetics, your current weight, your age, gender and activity level. Your doctor or a nutritionist can help you get a more exact figure. That last item is key. You probably don't realize how many calories you're consuming from non-healthful sources, such as sodas, candy, cookies, chips and other snack foods.
If you want to see fast fat-loss results, you've got to give up these foods fast. Increased aerobic activity will create a deeper calorie deficit for faster fat loss. Run, bike swim, take an aerobics class, or hike with your dog. Get your heart rate up for at least 30 minutes every day. If you're already doing what time is it in washington d.
c. now daily, you can up the intensity to burn even more calories. The more vigorously you do any activity, the what is an easter egg in black ops 2 calories you'll burn. A great way to increase your intensity is how to buy a shelf cc interval training.
This type of training involves alternating periods of intense physical activity, such as sprinting, with equal periods of walking, such as jogging or brisk walking. According to a review of research published in Journal of Obesity ininterval training has more of an impact on body fat than steady-state cardio, and it's been shown to result in greater skeletal muscle fat oxidation.
In summary: If you're not doing enough cardio, do more. If you're doing regular cardio, increase the intensity. You can significantly speed up fat loss by building more muscle. Muscle increases your body's ability to quickly metabolize fat and calories. The more muscle you have, the more fat you'll burn. Muscle takes up less space than fat, pound for pound. It will not make you look bulky. It will make your legs look sleek and toned and your butt look firm and lifted.
Two or three times a week, do exercises that target all the muscles in your body -- your legs and butt, as well as your stomach, back, shoulders and chest. Train your largest muscles using compound exercises that use more than one muscle group at a time; these are your best bet for building muscle and burning fat. These types of exercises burn more calories while you're doing them for an extra fat-burning boost.
Examples include: Squats, deadlifts, step-ups and lunges for the lower body, and push-ups, pull-ups, rows, chest presses and lat pulldowns for the upper body. Add in ab and lower back exercises like planks and supermans. Don't have a gym membership? No problem. You can get an effective workout just using your body weight. Squats, lunges, push-ups, pull-ups, step-ups and plenty of core exercises don't require weights. Just do more sets or higher repetitions. As with your cardio workout, the higher the intensity of your strength-training workout the better.
Your muscles should feel very fatigued at the end of each set. Doing the exercises back-to-back without rest will make you sweat and burn a lot of calories. Jody Braverman is a professional writer and editor based in Atlanta, GA.
She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher.
She has written for various online and print publications, including Livestrong. Visit the writer at www. Connect on LinkedIn. Set Your Goals. Give Your Diet a Makeover. In the meantime, you can make changes to start seeing quick results:. Eat lots of fresh fruits and veggies; Eat whole grains and products made with whole grains, like brown rice, quinoa and whole wheat bread, instead of refined grains like white rice and white bread; Choose lean proteins, such as fish, light-meat chicken, beans and tofu; Choose low- or non-fat dairy products; Cut out sugary beverages, desserts and processed foods.
Up Your Cardio Game. Building more muscle helps you burn fat faster. Build Muscle to Burn Fat.
According to a meta-analysis published December in Advances in Nutrition, those who are strength training or cutting calories for weight loss should aim to get grams of protein per kilogram of body weight. Keep in mind that a kilogram equals pounds. So, for example, a pound person who is trying to lose weight should aim to eat about grams of protein a day. Mar 31, · Some people may want to lose thigh fat and increase muscle tone in the legs. This may be you if you love seeing a long, sleek line of definition at the side of the leg. For this type of leg, endurance training should be your goal. Endurance training .
Whether you're falling victim to chub rub, hate hearing the thunderous round of applause your legs give you when you run in shorts, or just don't like going to battle with your jeans day after day, there are plenty of good reasons to make slimming down your lower half a top priority.
They say thick thighs save lives, but strong, toned ones may be the key to a longer, more active life. Research suggests that people with stronger legs are less likely to fall as they age, potentially reducing their risk of fracture and immobility, so there's no time like the present to start shedding that extra body fat , toning those muscles, and building a strong foundation for a healthy future.
Incorporate the 10 ways to lose thigh and leg fat into your routine now and you'll be feeling stronger and more confident in no time. While toning your muscles is best achieved through exercise, ditching the fat that's obscuring them starts in the kitchen.
Luckily, one easy way to get the ball rolling on fat loss outside the gym is a habit you probably already have: drinking coffee. Research published in the American Journal of Clinical Nutrition reveals that obese study subjects whose diet was supplemented with caffeinated coffee significantly increased their metabolic rate, and subjects of an average weight shed more pounds, too. You don't have to pack in two-a-days to turn those skinny calves into lean, mean muscle machines.
Doing calf raises throughout the day, whether you're waiting for the train or brushing your teeth, can help tone your lower legs, build muscle, and boost your metabolism, helping you shed any fat that's hiding your muscles. Put some squats on your schedule and watch that unwanted weight on your legs disappear in no time. Squats help tone your thighs, butt, and even calves in a short amount of time.
While squats can be a challenging lower-body workout, adding them to your routine sooner rather than later can make a major difference in the long-run; a German study published in the Journal of Sports Medicine reveals that squatting helped build knee strength, potentially protecting against future falls, without adding undue wear-and-tear on other joints. Want to get leaner, more toned legs in a hurry?
Dial up the intensity of your workouts and you'll lose thigh fat in no time. In fact, research published in the Annals of Internal Medicine reveals that increasing the intensity of study subjects' workouts improved their blood sugar levels, making it less likely for them to store excess body fat and potentially staving off cravings, too. Luckily, you'll already be well on your way to shedding that extra weight when you incorporate the fun activities that don't feel like exercise into your routine!
Make leg presses a part of your workout and you'll lose thigh fat and enjoy greater muscle definition in no time. Seated leg presses can help work your hamstrings, butt, quads, and calves, increasing your metabolism with every pound of muscle you build. Fortunately, you don't have to add tons of weight to your routine to achieve serious results; research suggests that adding more reps with lighter weight is just as effective for weight loss and building muscle.
A stretching exercise and a toning exercise all in one? Yes, please! Lunges are a great way to relax some of the tight tendons in your legs while giving you a lower-body burn.
In addition to toning your leg muscles, lunges also require that you keep your core engaged, making it easier to whittle your waistline, too.
Even if you don't have hours to spend in the gym, you can still tone your legs and lose thigh fat that's been hiding your muscles with a regular walk.
In fact, researchers at the London School of Economics found that people who took brisk walks had less visceral fat and lower BMIs on average than those who exercised in the gym or played sports.
While calcium is generally thought to be primarily beneficial for bone health, it's also crucial for building strong muscles. Calcium is essential for encouraging muscle contraction, which promotes muscle growth. Fortunately, for those who need to shed fat on their legs, calcium-rich foods can also help them feel the burn; research published by the American Diabetes Association reveals that increasing calcium intake promoted fat loss among overweight diabetic study subjects on a calorie-restricted diet.
Instead of turning to a chemical-filled protein bar post-workout, try adding some citrus to your routine and you'll be well on your way to leaner, more toned legs in no time. A study published in the Journal of Clinical Biochemistry and Nutrition found that animal test subjects whose diets were supplemented with polyphenols found in citrus fruit burned significantly more fat than those given a placebo.
Considering the fact that citrus fruits are also loaded with inflammation-fighting vitamin C, you have the perfect after-exercise snack. When you want to lose leg fat, it pays to be the hare, not the tortoise. Fast, intense exercises, like sprints, are one of the most effective ways to shed fat quickly. Research published in the Journal of Diabetes Research reveals that shorter periods of intense exercise, like sprinting, are just as effective at reducing body fat as longer periods spent exercising at moderate intensity, so go ahead and add some quick sprints to your routine.
Pair those sprints with the fat-burning foods and you'll be looking leaner before you know it. A stronger lower half, leaner legs, and a healthier body are well within your reach.
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