For most of the people thighs has always been the problematic area. As we age and become more sedentary, it is getting easier for us to store fat on our upper legs. In this article, we will discuss the strategies on how to lose thigh fat. The strategies are consisting of cardio, diet, and strength training.
How to Lose Thigh Fat with Exercise
You can squat all the weight in the world, but if there is the layer of fat covering your muscles you will never be able to see the well-developed thighs. In order to get rid of the fat, a regular cardio session should be in your workout schedule. Cardio can kick your metabolism into overdrive by pumping your hearts and promoting blood flow. With the boosted metabolism you will reap the benefits of your body quickly turning calories into energy, rather than storing them as extra fat.
For maintaining the healthy weight, the American Council on Exercise recommended for 3 to 5 hours of cardio sessions per week. Based on my experience, for losing weight, doing 4 to 6 hours of cardio per week works much more effective. Examples of few cardio exercises which work great for your legs are like stair-climbing, walking, jogging, and kick-boxing. If you really keen to go for kickboxing but have no idea how to do it, you can join the gym which offers kickboxing group class.
To keep progressing in your workout, you need to keep challenge yourself by increasing the intensity of the workout. Let’s take the walking or jogging for example. For more challenges, you can do them in the swimming pool or walk or jog through the sand.
How to Lose Thigh Fat with Diet
Cardio is only part of the weight loss puzzle. The diet is another part you require to complete the puzzle. If saturated fats, sugars, and sodium is the major part of your diet, you will definitely retain the fluid and fat. If easily storing fat at the thighs running in your family, these foods are no good for you. To fix your diet, first start with eating 5 or 6 small meals a day to do your metabolism a favor. This way it can help to keep your metabolism running steadily throughout the day, and it is also found to help you avoiding the “stop-and-start” effect from the common 3 meals a day eating style.
Every meal should mainly consist of lean protein and vegetables. In between meals, you can have nuts and fruits as a snack. Try to go no longer than 3 hours in between meals or snacks. For those who are going for a heavy workout, you can include carbs in your diet like whole grain pasta, for quick energy.
Hydration and fat loss is closely related. You need to drink plenty of water to ensure the fat burning process run efficiently. Drink at least 64 ounces to keep your metabolism high.
How to Lose Thigh Fat with Strength Training
Strength training can help you retain the muscles while burning fat. Muscles are denser compares to fat so it will give a more sleek appearance. It also burns more calories than fat. So the more muscles you have, the more calories you will able to burn, even at rest.
Some strength training that great for legs are like squat, leg presses, leg curls, and lunges. If you not keen to work out in the gym, you can workout at home too. Some bodyweight exercise you can do at home is bodyweight squat, step ups, lunges, and hip extensions. Recovery should be part of your workout plan too, do the strength training in alternate day and get rest in between the sessions.
Put all these strategies into practice consistently, you’ll have the sculpted and sexy thighs very soon!
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