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How to Get Rid of Fat Deposits & Tone Outer Thighs

author image Jen Weir
Jen Weir writes for several websites, specializing in the health and fitness field. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine.
How to Get Rid of Fat Deposits & Tone Outer Thighs
Sculpt lean thighs with target exercises. Photo Credit curtis_creative/iStock/Getty Images

Thighs -- they have the potential to be your best asset or your worst. If you have extra fat deposits along your outer thighs, chances are you believe you fall into the latter category. If you're looking to lighten the load and swap those saddle bags for a set of lean, toned thighs, embark on a body-changing journey that combines healthy eating habits with regular cardio and strength training exercises.

Lose the Fat

Step 1

How to Get Rid of Fat Deposits & Tone Outer Thighs
Get moving on a regular basis. Photo Credit kzenon/iStock/Getty Images

Elevate your heart rate on a regular basis. Walking, jogging, elliptical training, rowing, swimming, kick boxing and Zumba are all appropriate ways to fulfill your cardio quota. Opt for moderate-intensity exercise for at least 30 minutes five days per week, high-intensity exercise for at least 20 minutes three days per week, or a combination of the two. The American College of Sports Medicine suggests that high-intensity exercise is best for improving body composition.

Step 2

How to Get Rid of Fat Deposits & Tone Outer Thighs
Strength train regularly to increase your muscle mass. Photo Credit kzenon/iStock/Getty Images

Increase your muscle mass with strength training exercises on three nonconsecutive days per week. Exercises that target the major muscles in your body such as squats, lunges, deadlifts, shoulder presses and bench presses will make your workouts effective and efficient. Aim for two to three sets of eight to 12 reps of each exercise with weights heavy enough that you cannot complete more than 12 reps. Circuit training can be beneficial, too, and involves one set each of a series of exercises with minimal rest in between sets, followed repetitions of the circuit.

Step 3

How to Get Rid of Fat Deposits & Tone Outer Thighs
Stay away from high-fat, processed foods. Photo Credit Leighton-Anthony Miller/iStock/Getty Images

Avoid high-fat or processed foods. Reach instead for fresh whole foods such as vegetables, fruits, whole grains, nuts, low-fat dairy, eggs and lean cuts of meat.

Step 4

How to Get Rid of Fat Deposits & Tone Outer Thighs
Keep track of your calorie intake. Photo Credit Grata Victoria/iStock/Getty Images

Keep track of your calorie intake. Eating too much will add to your fat deposits -- eating too little can put your body into starvation mode and have the same effects.
A pound of body fat contains 3500 calories and to lose that pound requires decreasing calorie intake or increasing calorie burn a total of 3500 calories. Cardio sessions can burn anywhere from a few hundred to several hundred calories per session.

Tone the Muscle

Step 1

How to Get Rid of Fat Deposits & Tone Outer Thighs
Work on toning the muscles in your thighs and hips. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Lie on your right side with your hips and legs stacked and your right elbow supporting your upper body. Stabilize your hips and torso and lift your hips off the floor while simultaneously lifting your left leg away from your body. Slowly lower your hips back to the floor and your leg back to your body. Repeat on your left side. Another version of the side leg - without the "bridge" - raise involves keeping hips on the floor and raising the upper leg as high as possible - as near as possible to vertical for each repetition.

Step 2

How to Get Rid of Fat Deposits & Tone Outer Thighs
Side lunches are similar to regular ones, but will help tone the outside of your thighs. Photo Credit Ben Blankenburg/iStock/Getty Images

Stand with your feet hip-width apart, back straight, pelvis neutral and abdomen tight. Take a large step to the right and slowly lunge onto your right leg until your thigh is parallel to the floor and your knee is above but not beyond your ankle. Press through your heel to return to the starting position. Repeat the side lunge to your left. You can also use the hip abductor machine in the gym, in which you are seated and you move your thighs away from your body, against resistance.

Step 3

How to Get Rid of Fat Deposits & Tone Outer Thighs
Check to see if your gym has a cable machine that you do leg raises with. Photo Credit airet/iStock/Getty Images

Attach the cable from a low-pulley machine to your left ankle and stand with your right side facing the machine. Stabilize your torso then lift your left leg up and out to the side. Pause at the top of the movement before lowering back to the starting position. Repeat with your right leg.

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