We are searching data for your request:
Upon completion, a link will appear to access the found materials.
The thighs are a common problem area of excess fat in women. While some women are genetically prone to having larger thighs, thunder thighs are most often the result of too much food and not enough exercise. It will take more than squats and leg lifts to attain trim sculpted thighs. Instead, you need to lose weight through a combination of exercise and diet, and tone muscle with strength training.
Perform at least 30 minutes of cardiovascular exercise five days a week. For faster weight loss, do at least 60 minutes of cardiovascular exercise five days a week, recommends the Centers for Disease Control. All exercises that increase your heart rate over a sustained period of time will burn fat; however, running, hiking, biking, and inline skating offer the additional benefit of toning leg muscles.
Replace two days of sustained aerobic exercise with interval training. Science Daily reports that interval training burns more fat in a shorter period of time. During interval training, alternate between low and high exertion levels every 30 seconds to two minutes. For example, alternate between jogging and sprinting. Another option is to use incline instead of speed to adjust exertion, such as running up hill during the high intensity interval. Many exercises can be done as intervals including running, bicycling and plyometrics, such as squat jumps or bounding. Interval training takes a toll on the body so it should only be done on two nonconsecutive days a week.
Do one to three sets of 15 to 20 squats two days a week. Squats not only sculpt nice looking legs, but it builds muscle that increases fat burn and metabolism. Stand with your feet shoulder-width apart. Bend the knees as if you are sitting down, pushing the hips back and keeping your chest lifted. Straighten the legs to return to the start. Add resistance initially by adding repetitions or sets. You can also increase resistance by holding dumbbells.
Do side lunges twice a week. Standing with feet hip-width apart, step the right foot out to the side. Shift your weight to the right, bending the right knee. Push off with the right foot to return to the start position. Check that your knee stays over the ankle and doesn't extend over the toes when in the lunge position. Repeat for a set of 12 to 15 reps on the right, then switch to the left. Or you can alternate sides. Increase resistance by adding reps or sets. As you get stronger, you can hold dumbbells to add resistance.
Eat a balanced, low calorie diet to speed up weight loss. Your body needs vitamins, minerals, proteins and other nutrition to fuel and keep it healthy. Choose foods that are low in fats and sugars. Have a lean protein, whole grain and fresh fruit or vegetable with each meal. Monitor your portions to keep calories down. Too many calories, even those from healthy foods can lead to weight gain. Your goal is to create a calorie deficit by eating fewer calories than your body burns. However, don't eat too few calories or you can hinder weight loss by lowering your metabolism. Women need at least 1,200 and men 1,800 calories a day, more if you are exercising.
- Consider meeting with a personal trainer who can help you design a workout program to meet your weight loss and body sculpting goals.
- Continue to exercise regularly and eat healthy to maintain your weight loss and trim thighs.