Cardio training helps burn fat and aids in weight loss. You must burn more calories than you consume to lose weight. If you carry excess fat in your legs, focus on cardio training that engages your lower body like hiking or biking to tone the muscles in your legs. Complement your sweat with a healthy diet and you are on your way to dropping inches off your thighs.
Spot Reduction and Weight Loss
The spot-reduction myth is the idea that you can lose fat from just one area of your body. When you carry unwanted fat in your legs, there is no exercise that will take fat off only your thighs. Instead you lose fat from your entire body, including your legs. Fat loss occurs when you burn more calories than you consume daily, creating a caloric deficit. You must burn 3,500 calories to lose 1 lb. of fat. Exercising and reducing your caloric intake can help you reach a caloric deficit and promote slimmer legs.
Recommended Amounts
Aerobic training occurs when you elevate your heart rate and place a greater demand on your body. The American College of Sports Medicine recommends cardio training for 60 to 90 minutes daily when you are trying to lose fat. Once you reach your goals of a slimmer physique, the recommended amount lessens to 30 minutes daily.
Cardio Activities
Find a cardio activity that appeals to you; if you choose an activity that you dread, you likely won't stick with your routine. Stick with cardio exercises that focus on your lower body. Swimming, biking, hiking, running, stair climbing, kickboxing and aerobics are all suggested activities. You can burn more calories, to reach your goals faster, by increasing the intensity at which you exercise or the resistance you use. For example, use a greater level of resistance on your elliptical or bike to work the legs, building lean muscle.
Interval Training
You can melt fat off your thighs faster when you interval train during cardio routines, according to the American Council on Exercise. Interval training requires short bursts of high intensity followed by a moderate effort. For example, sprint for 30 seconds followed by one minute of recovery jogging. Repeat interval training throughout your workout.
Food Intake
You can see results from your cardio workouts when you choose to eat healthy foods. Eating empty calories, which provide little to no nutritional value, can cause weight gain and reverse the effects of your exercise. Ditch processed foods, alcohol, soda and fast foods. Fill your body with whole grains, lean meats, low-fat dairy products, fruits, vegetables and nuts. These foods help keep you feeling full and prevent overeating.
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