Walking Dumbbell Lunges

Walking Dumbbell Lunges

Women today have always been complaining about their thighs being too big, as such, to get rid of thigh fat is one health goal most women are targeting. You are reading this because you may be facing the same things too and you may be imposing restricted diets on yourself which are slightly suicidal. That is totally a wrong way in dealing with it. You can do a lot more about it, and you can make it possible. Remember, thigh is connected to the legs, and leg muscles can be worked out hard in such a way that the more muscles are worked out, the greater the chance that your thigh fat can be reduced given the right program.

While having fat thighs are not applicable to all, those who have problems with their thigh, must be very much aware to know what are the different factors that they must need to understand, which may have been a contributory factor of their fat thighs:

Under-Eating – Yes, you may be shocked but this is true. When you wish to get slim and you do it by under-eating, it will not work, or may take effect an opposite effect this is so because fat is indeed an emergency storage. If you take in small amount of food, your body burns muscle and holds fat. As such, you end up being skinny yet fat. In other words, your arms may get thin while your thighs are so big.

Fat Deposit - fat deposit in women are located in their thighs. This is even evident once your upper body lacks mass, your hips will instantly look larger than life.

Genetics – the amount of fat cells can be influenced with genetics. For women, fats are commonly located in the lower arms, belly and thighs.

In as much as we want to get rid of thigh fat, most people would only focus on thigh fat to be burnt, or commonly called spot reduction. It is not even effective, so the best approach to be done is: To remove fat, no matter where it may be, you must follow the basic rule of weight loss which is, you burn more calories than you consume.

Here are some tips for you to be guided accordingly:

1) Cardio Exercises

It is important in every desire to burn fat that cardio exercises are incorporated. If you specifically want to work out your thighs or leg muscles, you can start by taking 20-30 minutes of cardio training. This can be done either indoor or outdoor. There are lots of exercise that you can choose from, walking, brisk walking, jogging, swimming, bicycling, etc. simply doing it in 3-5 days weekly can warm up your stiffed thigh muscles. More importantly, cardio training can burn you more fat especially when intensity of the exercise increases, all the more your body will speed up its metabolism.
When you feel that your body is already well adjusted, it is time to perform small step-ups. This is done by doing 20 steps alternating each leg. This is more intense than walking and will burn out more fat than usual.
When you are comfortable with step-ups, you can then do an intense workout program in the gym.

2) Diet

Exercises will not be consistently and permanently effective without a diet. Your diet means you get rid of unnecessary and unhealthy foods.
Avoid fatty foods; especially deep fried foods. As much as possible, use olive oil or canola oil for cooking to reduce fat content.
Avoid foods with high sugar content especially those sweet indulgence of desserts.
Switch your unhealthy foods into more fruits and vegetables in the diet.
Avoid high process food with high salt intake.
Consume more fat burning foods such as apples, mangoes, watermelons, apricots, beans, nuts, olive oil, eggs, etc.
Eat 3-5 smaller meals a day than 3 big meals because eating several times a day with 3 hours interval can boost up metabolism, thus, speeding up fat burning machine.
Switch your soft drinks addiction to water at least 6-8 glasses. The more water, the lesser the feeling of hunger.

3) Toning Exercises

Inside the gym, there are many toning programs which can help you lose your thigh fats. Here are some that you might do when you already enrolled in the gym.

Ski Squats

Place your feet shoulder width apart.
Lean your back against the wall and slowly bend your knees to a half squat position. Hold it for 10 seconds.
After 10 seconds, lower down to the next position, about two inches lower. Hold it again for 10 seconds.
Lower another two inches down to position three after about 10 seconds.
Straighten legs and go back to the normal position and then repeat the step.

Dumbbell Lunges

Stand straight with feet apart.
Hold a dumbbell in each hand while keeping the body straight.
Look straight ahead and lift your chest up.
Position your right leg forward and your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.
Slowly bend your knee and hold in that position briefly, then slowly straighten your legs and raise your body back up to the standing position.
Repeat the steps.

Leg Press

Sit on a leg press machine and position your feet together against the footrest about shoulder width apart.
Grip the handles or the sides of the seat for stability.
Slowly bend your knees and lower the weight as far as possible without changing the position of your hips.
Repeat the steps.

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