Spot reduction is the concept that has many people believing they can do a particular exercise over and over again to achieve fat loss in one part of the body. Although it sounds logical, it cannot be done. When you are trying to obtain skinny thighs and calves quickly, you have to focus your attention on total body weight loss. By adding weight training exercises into the mix, you will make your muscles look lean and defined, but this is only part of the game plan. You also have to adjust your diet.
Step 1
Create a severe caloric deficit to force your body to burn fat. Determine your daily intake and deduct 1,000 calories. This will promote about 2 lbs. of weight loss a week that will be seen in your thighs, calves and throughout your body. Find your average daily calorie intake by keeping track of your calories for five days, adding the totals and dividing by five.
Step 2
Exchange the high-fat, high-calorie foods you currently eat with more nutrient-dense options. Eliminate calorie-dense foods, including pepperoni pizza, fatty and salty buffet fare, deep-fried onion rings and ice cream sundaes. Follow a diet based around low-energy-density foods, which are high in volume but lower in calories. Integrate fruits, vegetables, lean meats, low-fat dairy, whole grains, beans and fish into your diet.
Step 3
Grab a jump rope to perform aerobic activity. Jumping rope is a form of aerobic exercise that burns fat throughout the entire body. As an added bonus, you have to forcefully work your calves every time you hop off the ground. Speed up your progress by doing interval workouts. Start with light jumping for two or three minutes to raise your core body temperature, then jump as fast as you can for 30 seconds. Reduce your speed for 30 seconds, then jump fast again. Repeat the cycle for 30 minutes and finish with two or three minutes of light jumping. Work out three days a week on alternating days with thigh and calf exercises.
Step 4
Execute a thigh and calf workout three days a week on noncardio days. Include exercises such as squats, lunges, step-ups, standing calf raises and seated calf raises to target all the major muscles in your lower body. Aim for 10 to 12 reps and do four or five sets.
Step 5
Move through a full range of motion and use proper mechanics with your exercises. This will ensure you make the most progress and prevent injury. For squats, stand with your feet slightly wider than shoulder width apart and point your toes forward. Keep your abs tight and back straight as you bend your knees and lower your body down. Stop when your thighs become parallel to the floor, steadily rise back up and repeat.
Step 6
Add more activity to your daily grind. Walk up stairs instead of using elevators, park far away from your destinations, walk in place while cooking dinner and join a recreational sport league in your area. Flag football, tennis, dodgeball and basketball all involve a lot of running and pivoting, which can really boost your caloric expenditure and boost weight loss.
References
- American Council on Exercise; "Why is the concept of spot reduction considered a myth?"; Jessica Mathews
- Centers for Disease Control and Prevention: Low-Energy Dense Foods and Weight Management -- Cutting Calories While Controlling Hunger
- "The New York Times"; "A Healthy Mix of Rest and Motion"; Peter Jaret; May 2007
- "Women's Health": "Body-Weight Squat"
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