All of us want to get a stronger and slim body - and the thighs are commonly noted as a problem area by most people. You may be fed up with your flabby thighs and can't wait to tone them and make them slimmer, especially when summer comes and you would like to wear your shorts and skirts. It's time for you to make a change.
Before you start to get yourself to move, remember, overall cardiovascular and muscle health is what's important instead of squeezing yourself into clothes of a specific size. To get slim thighs, you can not only do exercise in just one specific body part, there are a variety of exercises that focus more on leg strength and endurance than other areas of the body. So if you are looking to strengthen and tone your thighs, you can consider these steps and advice and move.
Some Truths about Burning Thigh Fat
You may have heard that you can't burn fat from one particular part of your body, so you don't just burn fat from your legs, but also from your thighs and your upper body when you do those leg exercises. The burn you are feeling in your legs and thighs is the muscles working and getting stronger instead of burning the fat from your thighs. Moreover, we can not control where we lose fat from. That's the reason why some areas are harder to burn fat and get slimmer than other areas.
There are different body shapes and sizes. For example, some women carry more weight around their tummy, while others carry more weight around their hips and thighs. This can make it more challenging to lose weight in certain areas. To tone legs and get slim thighs, you need to have a balanced diet, do regular sports, and do exercises that target those areas.
To slim thighs, especially making inner thighs slimmer, overall body fat needs to be reduced through a combination of proper nutrition and exercise. Your diet should be balanced and not too restrictive. Avoid severe calorie restrictions. To lose weight, you need to burn more calories than you consume. To calculate how many calories you need to consume each day, you can use some formula.
How to calculate your daily calorie needs:
Step 1: Get your body weight in kilograms (If you are in the United States, just divide your weight in pounds by 2.2 to get your weight in kilograms).
Step 2: Multiply your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.
Step 3: Multiply by 24
Step 4: Multiply by your “Lean Factor” from the table below (read on to learn how to find your body fat percentage if you don't know it)
For example, if you are 60KG, the formula is:
60 kg (132.2 lbs.) x 0.9 (female) x 24 x 0.95 (20% body fat) = 1231.2
For more convenience, you can use our calorie calculator:
Once you know how many calories per day you need to maintain your current weight, reduce it by 500 calories to get a moderate calorie deficit that helps you lose weight.
To satiate your body's nutritional needs and make sure you feel full, include plenty of nutrient-dense foods in your diet:
Eat more protein, such as chicken, fish, and legumes. These foods are also great for muscle repair and growth after exercise, as well as preventing some of the muscle loss that occurs during weight loss.
Eat more whole grains, fruits, and vegetables, and reduce your intake of refined carbs. Whole grains are high in fiber and will make you feel full, while refined carbs lack nutrients and won't fill you up.
Eat fewer carb-heavy meals and snacks, and more meals and snacks that are high in protein and fat. This will help you feel fuller and less likely to snack on junk food.
The quick change of direction required in many sports will help shape your legs from all angles. Consider sports that require you to work your thigh muscles aerobically. We recommended a series of indoor or outdoor activities for you, such as swimming, golfing, running, cycling, and jumping rope.
Second, do more cardiovascular exercises to burn your thigh calories
Cardiovascular exercises help reduce body fat not just in one area, but all over. This type of activity, like HIIT or steady-state cardio, should be part of your overall exercise plan to help you slim down and tone up. If you're experienced in HIIT, you can look for a more advanced workout to really up the calorie burn. Research recommends that adults get at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity, each week.
Strengthened Leg and Thigh Exercises
Although you cannot specifically reduce the fat from your legs, you can do leg exercises to strengthen and tone your legs. Building thigh and leg muscles can support general weight loss and make legs appear more lean and toned.
To make your cardiovascular workout more effective and convenient, you can add stairs. Research shows that running burns 295 calories per 30 minutes and 590 calories per hour for someone who weighs 154 pounds. Adding stairs to your running workout will engage your thigh muscles more since every step requires you to lift your body upward.
When you exercise, you need to be patient and resistant. Exercising at least two days a week may help you burn calories and reduce fat mass. To get slim thighs faster, you can add lower body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight.
In addition to these sports activities above, when you are at home you can do some balance work to get your self slim thigh in a faster and more convenient way. A good move to try is single-leg dead fits or doing your whole workout on a floor that is soft like a sandy beach or grassland to test and exercise your balance. Moreover, you can do some pilates sequence which is great for lengthening and toning your thigh muscles.
To tone and strengthen your thighs, do exercises that involve your legs. If you also want to lose weight, make dietary changes and do strength and aerobic exercises. This will help you lose fat, gain muscle, and improve your fitness overall.