How Can I Firm Up and Lose Fat on My Thighs and Legs?
a 30 year old female and I need your help. I have a large accumulation
of fat on the outer sides of my legs and behind my thighs. It's
very obvious when I wear a pants and even worse when I wear shorts.
It's like two oval bags hanging on my thighs and I hate it. I just
want to have normal looking legs so I can feel good about myself
and not be embarrassed when I'm out in public. Can you please suggest
some good exercises I can use to help remove the excess fat from
my thighs and to tone and tighten up my legs and butt?
First off, it's important to realize that exercises meant to target
certain areas of the body will not specifically burn fat in that
particular area. This is called spot
reduction and it's a common misconception for those beginning
an exercise routine. Strength exercises will tone and define the
muscles of that area but these results will only be visible if we
remove the layer of fat that is hiding them. This process then requires
3 angles of attack:
- Cardiovascular Exercise
- Proper Nutrition
- Strength Training
Cardiovascular exercise is intended to increase the energy output
of the body over a set amount of time. Since body fat is simply
stored energy, the body will then burn this fat as its main energy
source. The body does not however, pick and choose which areas of
the body this fat comes from but rather burns it universally from
all over the body. So our first step is to begin some form of cardiovascular
exercise daily. Fast walking, jogging, swimming, hiking, biking,
rollerblading and jumping
rope are all fantastic forms of cardiovascular exercise
and there are many more. The exercises you choose to incorporate
into your cardio program depends on your personal preferences and
your current fitness level but a minimum of 30-45 minutes a day
is a good place to start.
next step is to begin to make small changes in your diet and overall
nutrition plan. The first area to examine here is your intake of
processed foods. These may include potato chips, white bread, soda,
candy and many other "empty calorie" items. The problem
with these products is that they are generally very high in calories
but provide little if any nutrition. This is a bad trade off if
we are looking to lose weight. Simply by cutting out these processed
foods you will save yourself a load of calories every day.
Natural foods are inherently low in calories and full of nutrients
so we want our meals to consist primarily around these sources.
Lean proteins, fruits and vegetables should comprise the majority
of your food intake. Since these foods are naturally low in calories,
you won't have to worry so much about counting them all day long.
Strength training is where we can begin to target specific areas
of the body for development. The following is a list of some recommended
strength exercises to target the areas you referenced in your question.
Great Exercises For Your Legs, Thighs and Butt:
It is important to mention that even though these areas may be
a priority to you, it is important to incorporate exercises that
strengthen other parts of the body as well. The muscles of the body
are all interdependent so as we perform movements to target a certain
muscle group, many other secondary muscles are used to facilitate
these movements. In other words, an increase in total body strength
is the ultimate goal. A great way to do this is by alternating between
upper body exercises on one day and lower body exercises on the
next day. You can access our huge database
of exercise guides to pick and choose different movements
and learn how to perform each one safely and correctly.
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