Different Ways To Lose Weight In Thighs

You may have tried to lose weight, but the weight loss occurred in areas of your body that was not in your plan. Unfortunately, weight loss occurs genetically, so you will lose weight in areas of your body according to its genetic proportions. However, you can spot-tone or burn fat while building muscle within a target body part. Focusing on resistance exercises and aerobic exercises will allow you to spot-tone your thighs.

Resistance Training

There are various resistance exercises that target your thighs, such as leg extensions, walking lunges, stationary lunges, squats, lying leg curls, seated leg curls, stiff-leg deadlifts and the leg press machine to name a few. Variability is highly recommended to avoid stagnating; therefore, it would be wise to have a long list of leg exercises. The key is to do high repetitions, which would be anywhere from 15 to 30 repetitions per exercise. Because the goal is to lose weight in your thighs, you must not rest longer than 30 to 60 seconds between sets. Be sure to choose, if you are a beginner (training consistently at least 3 days per week for 6 months), anywhere from two to four of these exercises, and perform three sets each, 2 days per week. However, if you are intermediate or advanced, then choose four to six of these exercises, 2 days per week.
According to the American College of Sports Medicine, exercising 40 to 60 minutes 5 days per week is most effective for long-term weight loss. Continuous activity during the 40 to 60 minute period offers optimal results. Supersetting exercises is a great example, which is the act of exercising two opposing muscle groups, such as the front of your thighs (quadriceps) and the back of your thighs (hamstrings), back-to-back without rest. The purpose of supersetting, according to Frederick C. Hatfield, Ph.D. in his 2001 book titled, "Fitness:The Complete Guide," is to include a cardiovascular component to the resistance training; thereby, allowing you to develop cardiovascular health, as long as the reps follow a rhythmic motion. An example of a superset is doing a set of leg extensions, which work the quadriceps; and, a set of lying leg curls, which work the hamstrings.

Aerobic Activity

Aerobic activities, such as jogging, walking, cycling and various cardio DVDs should be done first thing in the morning on an empty stomach or immediately after weight training in the evening. The purpose is to burn as much fat as possible instead of glucose. If you were to do aerobic activity after ingesting carbohydrates, then your body would be burning the carbohydrates rather than body fat.

Track Results

Following a healthy diet is crucial for losing weight in your thighs. Unfortunately, results do not occur overnight, so be patient and expect results. Take a measuring tape and measure the upper part of your thighs monthly to track your results.