How To Reduce Thigh Fat
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4th May 2012, 11:04 AM #1
How To Reduce Thigh Fat
Is it your intention learning how to reduce thigh fat, the following information is geared to discuss things about how to reduce thigh fat fast as well as getting rid of fat in other parts of the body. We are going to discuss three basic steps that a person needs to follow in order to reduce thigh fat. Every step is equally important to accomplish long-term reduction of thigh fat, and must be taken seriously.
Step One: Reducing thigh fat through Weight Loss in the entire body.
One common misconception on how to reduce thigh fat is that a person can reduce thigh fat without the need of losing weight in the other parts of the body. People are used to believe that they can do spot reduction in burning fat in a certain part of the body by doing targeted exercises.
That is a false statement. The human body is designed in storing and burning fat in accordance with unique genetic program, and trying to burn the fat in specific parts of the body will not work.
The only possible way on how to reduce thigh fat is by reducing fat in the entire body. This can be accomplished by the reduction of the calories we eat or increase the calories we burn in a day.
There are great exercises to reduce thigh fat such as jogging, swimming, cycling or even walking. In order to make it simple, try to eat fewer calories. This requires consuming much fruits as possible as well as vegetables, low fat dairy and lean proteins. Also, be sure to keep yourself away from the different kinds of junk and fast food, high-calorie and fried foods such as seeds and nuts.
Step Two: Reducing thigh fat through strengthening the thigh muscles.
Although burning thigh fat is crucial, it is equally necessary to build up the muscles located in your thighs, and for the rest of the body. Some may ask why in connection with how to reduce thigh fat that it is essential to build muscle. It is important because building the muscle speeds up the body metabolism. In addition, muscle building also helps to tone the thighs and establish firmness and good shape. The following exercises relevant to how to reduce thigh fat need no equipment or special exercising machinery to perform:
Jogging is a simple exercise to tone the thighs and increase the muscle mass in the thigh area. The wonderful thing regarding jogging is that it simultaneously burns fat. Jogging can be considered as a complex exercise simply because it engages every muscle in our body. Most people take it as a perfect exercise due to its ability to burn fat and strengthen the muscles. People should do jogging as often as they could.
- Standing Free Squat
Executing twenty squats every morning will keep the thigh muscles very strong. The squats exercises will do well for the buttocks and hips. People could execute squats using weights in the hands in order to increase strain.
Start by stretching arms in front and do squatting. When you think that twenty squats are not sufficient to achieve a good workout, try to perform forty or sixty squats instead. The very important point of these exercises is the consistency. Making squats in the morning ensures the buttocks and thighs to tone and appear firm.
Lunge is an extreme thigh workout, and the best recommendation on how to reduce thigh fat. This exercise works out to the entire thigh area. Similarly, with squats, people can perform lunges using weights.
If a person decides increasing the difficulty using additional weights, light dumbbells are perfect accessories. However, a person can do lunges with or without the dumbbell. Make sure that you do lunges in a consistent basis. Consistency is the key on how to reduce thigh fat.
Step Three: When you are able to establish how to reduce thigh fat, the final step is maintenance.
It is going to be useless once you are able to establish how to lose weight in your thighs fast, and unable to maintain the same. If it is a person’s goal to reduce thigh fat permanently, he can keep it by continuously performing these exercises. In maintaining lean thighs, it is also necessary to adapt accelerated fat burning diet, follow nutritional program and be consistent in doing exercises. These guidelines will keep the person lean on his thigh and be able to maintain healthy.
By doing exercises at least three times a week, it is more than sufficient in maintaining firm thighs as well as well shaped body. These learning on how to get rid of inner thigh fat fast will provide the best information in keeping good physical fitness.
In conclusion, it is a brilliant idea to perform the best high-level exercises in order to achieve a good workout for the entire body. It is not only the knowledge of knowing how to lose thigh fat quickly, but also to be able to maintain a healthy lifestyle. In developing healthy eating habit, it is crucial to adapt accelerated fat burning diet and in order to keep well toned muscle is to perform high-level exercises.
It is essential to put all of these activities as habits to keep a long-term success to health and physical fitness. Regardless of many things to do, the information learned on how to reduce thigh fat can be utilize to uphold the achievement made to tone down the thigh muscle in good proportion with the entire body.
4th May 2012, 11:08 AM #2
Re: How To Reduce Thigh Fat
1. Never give up
If you do not see improvements in your legs in a week, then you should not give up. Those improvements will start to show through in no time, if you use these tips, so don’t panic, and keep doing what you are doing. You perfect legs are almost there!
PS: please don’t forget to measure your legs in the problem areas and write that down. Check your progress every 3 days with the measuring tape. Good luck!
2. Eat Healthy
By reducing your calories and eating healthy foods such as fruit, vegetables, oatmeal. white meat, whole grain foods, you will be doing your body good. And you will be shedding off those pounds by weeks. You’ll see!
3. Drink Water
Drinking water is another important factor. With that thought in mind, you need to avoid those fizzy drinks as they are no good for you. Nor they are good for those legs of yours. Start drinking 8 glasses of water a day and in just a few weeks you’ll see how much faster the weight loss is going.
If you like swimming and you have access to a pool, then look no further – it’s not only a great workout for every single muscle in your body, it’s also the greatest way to get your whole body toned and lose that leg fat that’s been bothering you for so long. And it’s also very pleasant, so you practically kill all the birds with one stone!
5. Team Sports
Playing sports is also a great idea. And it’s also a lot of fun! It will speed up your heart rate and help you burn fat off of your whole body, including your legs. Some good sports include basketball, soccer and football.
6. Ride a Bike
Riding a bike is another important exercise to do if you are looking to lose weight. When there is nice weather outside, why not ride your bikes? You may also go to the gym and exercise on the bikes they have there.
I also highly recommend running. Running is a great exercise when it comes to losing weight not only in the legs, but in the rest of the body as well. It will increase your heart rate and it’s a good aerobic activity. Running is also going to speed up that metabolism.
8. Reverse Lunge
It’s another exercise that many individuals have used in order to lose weight quickly in their legs. Start out with your feet about eight inches apart and your torso erect. Take an easy step backward. Lower your hips until your front thigh is parallel or straight to the floor. The position of your knee should be directly over your ankle and foot.
9. Ballet Squats
Have you ever heard of ballet squats? These are a form of exercise that targets your lower body, including your thighs and legs. I have personally used this type of exercise and that is how I lost weight. To start this, all you have to do is bend your knees as you are making sure your torso is upright, You should be holding your hands on your waist or out in front of you. Your knees will have to travel in line with your toes. You should lower yourself as low as you can go. Make sure you do not hurt yourself with this one and keep the back straight.
10. Create a Routine
I recommend you create a routine and stick to it. If you only do your exercises once a week, then this is not going to work. I recommend you choose at least four days a week to do the exercises. If you neglect to do them, then it will take a much longer time to get those skinny legs you have been wanting for so long.
11. Exercise. Exercise. Exercise.
Obviously, you need to do exercises. There are many different types of exercise that you will be able to do in order to get rid of that leg fat. Yes, at first, those exercises may seem a bit tough and tiring. However, once you get used to them, in no time, those exercises will be easy. Besides, after a couple of weeks, you will start to see the results of work you put into it. The most effective exercises are the following: jogging, fast walking, sprint running for short distances, sit-ups, swimming, dancing, pilates, aerobics.
12. Stock on Patience
Patience is another key that you will need. Yes, I understand that you would like to lose that leg fat in a day or two, but let’s face it, it is not going to happen like this. You will need to work at it and put a lot of effort into losing that leg fat. So, prepare yourself for a 1 month minimum time. And don’t get disappointed when you do not see the results the next day.
13. Get Motivated
This tip is one tip that is a must. Without doing this, you are not going to lose that fat fast. You see, motivation is the key to everything, including losing leg fat. If you would really like to succeed, then strong motivation is something you will be in need of.
Think of something that might motivate you 3 times a day – it might be pictures of celebrities with gorgeous legs, a pair of skinny jeans you no longer fit it, the legs of the girl from 2B apartment you wish you had etc. These thoughts are not very pleasant, on the contrary, they kind of make us feel bad, but that’s exactly what we need. We need to feel the pain, the lack of something we truly want and only that bad feeling will give us enough strength to achieve our goal – make the perfect legs happen to us!
- All Womens Talk
4th May 2012, 11:10 AM #3
Re: How To Reduce Thigh Fat
How can you lose fat from inner thighs?
Try Plea squats. They focus on your inner thighs. Try skipping - do at least 1000 skips everyday. This makes you lean. It is a cardio exercise when done at a good pace. Avoid running or jogging as they build your thigh muscles therefore adding bulk. Cardio walking is easier on your body than running or jogging and it is sustainable long term.
Specific exercises do not target the fat around a specific area. To lose fat from inner thighs you need cardio or aerobic exercise or activity, weight training, and proper diet. Your body burns the fat as a whole, not from specific areas. However, if you have pockets of fat, the right approach can remove that fat. The right approach is through both exercise and improved eating habits. That will help you to lose fat from inner thighs. Improve your eating habits by eliminating or limiting refined processed carbohydrates (apart from the occasional treat). If you are unsure what these foods are, you will find a list further down this page, listed under Sources and Related Links.
In addition, replace those refined processed carbohydrates with more 'fat burning' foods and make good use of the fat burning thermic effect of these foods. If you are unsure what fat burning foods are, you will find a list further down this page, listed under Sources and Related Links.
Some parts of your body hold a higher amount of fat than others do. So, as you lose weight you may notice your arms becoming very defined but your thighs still look 'fat'. If you kept losing fat, eventually your thighs will look defined, though your arms at that point will appear 'ripped' and very lean. Every BODY is different.
In addition to the dietary changes already mentioned, try this exercise: Lie on your side with your head propped on your hand with your elbow on the ground. Or with your head rested on your arm with your arm on the ground. Put your legs straight out. The leg on top should be behind the leg on the ground. (Heal to toe) Then lift the leg on the ground a few inches and then lower it to almost touching the ground. The point is to keep control of your leg and not let it touch the ground. You want to go slow so you get more out of it. Do ten and roll over and do ten with the other leg. I'd do three sets at least once a day. A little modified way is to bring the top leg and put it over the other leg, foot flat on the floor. (Make a "cover" over the knee of the leg that's on the ground) On the leg that you are moving, the toes should be pointed towards your body; flat foot, not pointed toes.
To lose fat from inner thighs do cardio or aerobic exercise 4-6 times a week, for at least 30-45 minutes, working up to 60 minutes, in your FAT BURNING target heart rate range, NOT in your aerobic range. You take your Maximum Heart Rate (220), subtract your age, and then multiply that result by 50-60% and THAT is the heart rate you want to maintain during your exercise for 30-60 minutes 4-6x per week. ALSO, you MUST eat 5-6 meals a day. They can be small, but keep them consistent, every 3 hours or so. This fools your body into thinking it ISN'T starving, so it can release the fat you currently are holding.
If you wish to go further, add some light resistance training 3 x a week (weights) using 10-15 reps per set (2-3 sets per body part) and you will make great strides in losing body fat AND reshaping your body so it looks firm. You don't want to be skinny and loose, do you? Make sure you warm up and warm down (5-10 minutes each). Make sure you get your protein shake if you like them. If you are weight lifting make sure the weight you're using is correct: Doesn't make you push (that's for building). Make sure to STRETCH! It's one of the most important parts to keeping fit and tone. It keeps the lactic acid out of your body, and make sure to keep a 48 hour break between workouts.
As previously mentioned, there is no specific way to target the inner thighs alone. However, as you start to lose weight you will see results and lose fat from inner thighs. Same thing goes for abs. You can do crunches and sit ups to your hearts desire but unless you lose overall body-fat/ weight, your results may be unnoticeable. I started by doing cardio exercise (cross-walker machine in particular) 3 times a week. I did the cross-walker for about 10-20 minutes starting, then increased it to 20+ minutes. Immediately after I did stretches to keep my muscles warm. Usually I would follow up with the abdominal machines to further tone thighs. Those machines are worthless unless weight is lost.
One of the best ways to lose fat from inner thighs or anywhere else is to eat several small meals throughout the day of the right foods. When you do that, your body goes into "fat burning mode". This is hard for many people because we have learned to reduce our consumption of food when we're trying to lose weight. But the reality is that reducing food intake does exactly the opposite of what we are trying to accomplish. Our bodies go into starvation mode and naturally hold on to every fat cell it has. So start by eating five small meals a day of quality, non-processed foods (i.e. meats, vegetables, fruits), and little or no refined processed carbohydrates, to get your metabolism revved up. Then you can work in some cardio exercise first thing in the morning before you eat, to speed up the fat loss even more. Go horseback riding it really helps to lose fat from inner thighs.
To lose fat from inner thighs incorporate these simple steps in your daily activity: Never aim for spot reduction of fat and make whole body fat loss as your goal. Make cardio exercise like walking, jogging, climbing stairs as your daily habit. Diet solves 80% of your physical goal... so avoid or strictly limit refined processed carbohydrates in your diet and increase your fresh vegetable consumption and fat burning foods. Train your legs every day with squats, abduction, etc., to tone the muscle up to give a firm and good look to your thighs.
In summary, regular cardio exercise is one of best solutions when body fat accumulates on the inner thighs, the abdomen, or anywhere else. Cardio exercise can be such things as brisk walking, running, jogging, cross country skiing, mini trampolining, etc. In addition, avoid or strictly limit refined processed carbohydrates (apart from the occasional treat). Replace those refined processed carbohydrates with more fat burning foods and make good use of the fat burning thermic effect of those foods. It is important to do cardio exercise at the right intensity. This should be not too low and not too high.
So, for free lists and plans to get you started on how to lose fat from inner thighs:
- List of 15 Fat Burning Foods (to replace the refined processed carbohydrates) and more about the thermic effect of foods
- List of Refined Processed Carbohydrates (to avoid or strictly limit, apart from the occasional treat)
- Free Set of Three Cardio Exercise Plans to Lose Fat, Plan 1 (the easier plan), Plan 2 (the harder plan), Plan 3 (intense cardio)
4th May 2012, 06:05 PM #4
7th May 2012, 03:29 PM #5Friends's of Penmai
- Join Date
- Mar 2012
Re: How To Reduce Thigh Fat
Thanks a lot for such a great information.I like to eat cucumber as a salad in daily meals.
7th May 2012, 04:57 PM #6
7th May 2012, 08:32 PM #7
7th May 2012, 09:47 PM #8
11th May 2012, 11:49 PM #9Newbie
- Join Date
- May 2012
Re: How To Reduce Thigh Fat
You can't lose thigh fat quickly. Exercising, eating the right diet, and getting enough sleep will give you the best benefit of losing thigh fat.
26th May 2012, 01:50 PM #10Newbie
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- May 2012
Re: How To Reduce Thigh Fat
Fitho, the leading website for How To Reduce Thigh Fat,Weight loss plans, exercise plans, nutrition, muscle gain and other fitness related matter.