EXERCISES TO LOSE THIGH FAT

Perhaps you have proposed to lose fat from the thighs and, we warn you that this is one of the most problematic areas to burn fat, as is the case with the abdomen. When you lose weight, your body does it in a general way and does not focus on a specific area. This can lead to you abandoning your purpose if you don't see results.

As you already know, the best way to lose fat is to combine a balanced diet free of bad fats, with frequent exercise. This is the best solution if you want to reduce your thighs and show off your legs to die for. In this post we show you some exercises that can help you lose fat from the upper legs.

WHY IS FAT ACCUMULATED IN THE THIGHS?

The accumulation of fat in the legs affects women more due to hormonal issues. Lifestyle can be one of the causes of fat storage. High levels of triglycerides, which are a type of fat, can be caused by eating fatty foods and getting more calories than you need.

An unbalanced diet and a sedentary lifestyle increase the risk of health problems. However, lifestyles are not the only ones that explain why fat is stored in the legs.

The origin of the thick legs can also be veno-lymphatic. It is an accumulation of fluid due to the obstruction of the lymphatic system. To prevent this, you should follow a series of nutrition recommendations, such as: eliminate salt and foods with a high sodium content, especially ultra-processed foods. You can also try lymphatic drainage.

DIET TIPS TO LOSE THIGH FAT

Nutrition is a fundamental part of any purpose to burn fat. Exercise will be useless if it is not accompanied by a careful diet and an active and healthy lifestyle. We show you some simple tips that you can follow to have a correct diet to lose thighs:

Reduce high calorie foods

A low calorie diet will help you reduce body fat. Try to avoid foods that contain a lot of sugars and replace them with antioxidants, such as: green tea, lemon, garlic, blueberries...

Eat more fiber and protein

Eat more fruits, vegetables and proteins (animal or vegetable). Both vegetables and fruits have a satiating effect and proteins, for their part, favor the increase in muscle mass by increasing energy expenditure and fat burning.

Drink a lot of water

Drinking plenty of water will help fight fluid retention and reduce swelling. In addition, water has a satiating effect. The recommended water consumption is at least 2 liters per day.

Reduce salt

Taking excess salt is not good for your health and it is even worse if what you want is to lose fat. Salt causes your body to retain fluids and causes bloating. The amount of salt consumed daily should not exceed 2,300 grams.

Avoid ultra-processed foods that contain a large amount of salt, which is not recommended.

Increases electrolyte intake

Electrolytes are minerals that are present in the blood, such as: sodium, potassium, calcium, magnesium or phosphorus. Isotonic drinks that athletes drink after training contain a large amount of these electrolytes. In green leafy vegetables, yogurt or bananas are also present.

The more electrolytes are in your body, the less fluid you will retain, and it is advisable to take them in quantity for fat loss.

HOW TO LOSE THIGH FAT WITH EXERCISE?

To start seeing real results, along with nutrition you will have to start exercising. Cardiovascular exercises are the most effective when it comes to burning fat. Walking, running, spinning or elliptical are sports that increase the heart rate and are very effective for losing fat.

You can combine cardio training with other thigh-toning exercises like squats, lunges, or lunges.

In order to burn fat from any part of the body, in this case the thighs, it is necessary to train regularly, 2 to 3 times a week, in 45-minute sessions. The ideal is to combine cardiovascular exercise with sessions of high and low intensity.

Spinning for the thighs

This is a sport that works, above all, the lower part of the body, or what we call the lower body (buttocks, thighs and legs). Try the following routine to lose thigh fat:

20-10 routine

This routine is ideal for burning body fat. You start with a 5-minute warm-up with low resistance, but pedaling fast. Then alternate 5 cycles of 20 seconds pedaling with a high resistance and then 10 seconds with a lower resistance. After this, a break is made, without stopping pedaling, at a slower pace. These guidelines are repeated 3 or 4 more times and the routine is finished with the same warm-up (5 minutes with low resistance).

Elliptical to lose thighs

The elliptical is a very useful machine to eliminate fat. This fitness machine allows you to vary between cardiovascular exercises and high intensity intervals. There are numerous benefits that it has throughout the body, it works most of the muscles, tones the legs, thighs, buttocks, but also the arms and the abdominal and pectoral muscles. Routine on the elliptical that you can follow:

45 minute session

5 minute warm up. Do five 5-minute intervals at a medium-high level of effort. Between each interval, 3 minutes of recovery at a medium intensity. To finish, cool down for 5 minutes.

Mat exercises to lose thighs

You can also do plenty of exercises to burn thigh fat with mat exercises. We give you some examples:

Squats

It is one of the most effective for toning the thighs. You can start slowly and then increase the intensity. To make the exercise more dynamic, you can do it moving from side to side or you can hold the static position for a few seconds.

Pair of scissors

Lying on your back, place your hands under your buttocks. Do quick leg raises alternating right and left leg. In addition to working your legs, you will strengthen your abs.

Lateral raise on the floor

Lie on your side on the floor and raise your leg to a height of 60º, while keeping the other leg in line with the floor, and lower it keeping it straight without touching the other leg. Switch sides and repeat with the other leg.

You already know the secret formula of diet plus exercise to lose thigh fat. Do it above all to feel good, and in a balanced and healthy way. In the ATAA Sports online store you will find the best gym equipment that will help you achieve your goal, stop by now to see the best prices on the market!