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Are There Exercises to Help Men Lose Weight in Their Thighs?

by
author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
Are There Exercises to Help Men Lose Weight in Their Thighs?
A man jumping rope in the gym. Photo Credit Benis Arapovic/Hemera/Getty Images

There is no way to spot reduce fat from any one area of your body, but there are things men can do to reduce their overall body fat percentage, which will help decrease weight in their thighs. The key to slimming the thighs is to create a calorie deficit, which can be accomplished with a combination of cardiovascular and strength-training exercises.

Cut the Calories

Losing 1 pound of body fat requires burning 3,00 calories. The CDC recommends aiming to lose 1 to 2 pounds per week, which would mean burning 500 to 1,000 calories per day through exercise.

Do the Cardio

Cardio exercise, such as running, cycling, jumping rope and rowing, is an effective means of burning calories and reducing the amount of weight on your thighs. ACSM recommends at least 150 minutes of cardio activity per week, executed at a moderate to intense level -- or an exertion rate of 6 to 9 on a scale of 1 to 10. Spread the cardio out over three to five days per week.

Strength Training

Building lean muscle mass can also help you to burn fat and slim down your thighs. Perform two or three full-body, strength-training sessions per week using a variety of resistance methods, according to ACSM. Include exercises that will maximize muscle growth on your thighs, such as squats, lungs, step-ups and the leg press.

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