Targeting fat loss or weight loss to one specific section of your body, including your thighs, is not possible. To lose outer thigh fat from exercise, you will need to burn calories, which will affect your overall appearance and weight. There are 3,500 calories in one pound of fat. Healthy weight loss, according to the National Academy of Sports Medicine, should be at a rate of one to two pounds of fat per week. Cardiovascular exercise combined with a thigh-strengthening program can help you get rid of your outer thigh fat fast.
Elevate your heart rate and burn calories by participating in cardiovascular exercise. Aerobics, dancing, walking, running, swimming, cycling, gardening, using an elliptical machine and jogging on a treadmill are all forms of cardiovascular exercise. Engage in cardiovascular exercise on a regular basis. The American College of Sports Medicine indicates that adults looking to lose weight should engage in 60 to 90 minutes of cardiovascular exercise most days of the week, or a minimum of five.
Participate in a strength training program. Strength training helps to build muscles, which burn more calories than fat, regardless of the activities you are participating in. This means that even such simple activities as walking across your office or cleaning your house will burn more calories. Lift light weights and use weight machines; focus your exercises on both your upper and lower body.
Perform exercises that target your hamstrings, quadriceps, hips and buttocks. Complete exercises in two sets of 10 repetitions. Thigh exercises should be completed two to three times per week; allow a one-day break in between thigh exercises. Consider hamstring curls, squats, lunges, quadriceps sets, lying hip adductors, side lunges and seated hip exercises. You can also perform leg presses and extensions using weight machines. These exercises will help to tone and firm your muscles, making for sleeker, stronger thighs.
- "National Academy of Sports Medicine Essentials of Personal Fitness Training"; Scott Lucett; 2008