Stubborn leg fat can cause a lot of mental frustration when you are trying to get into better shape. Although it is true that spot reduction is not possible, you can make strides that do involve weight training. Building muscle can not only help increase your metabolism but it can also create better definition. If you couple this with fat-burning exercise and a healthier eating plan, your legs can slim down in no time.
Step 1
Eliminate all the junk food from your diet. Junk food in this case includes burgers, fries, chips, candy bars, ice cream sandwiches, crackers and doughnuts. Eat nothing but nutrient-dense foods such as fruits, vegetables, lean meats, fish, low-fat dairy products, beans and whole grains.
Step 2
Drink more water and fewer high-calorie beverages. Avoid soft drinks, sweetened teas, flavored coffees, fruit drinks and alcohol. Aim for at least 10 cups of water a day.
Step 3
Perform cardiovascular exercise to increase your caloric expenditure. Do any type of cardio that you like, such as running, fast-paced walking, swimming, elliptical training, indoor cycling or jumping rope. Aim for 45 to 60 minutes and work out three times a week on alternating days.
Step 4
Step up and down on a bench. Stand in front of the bench with dumbbells in your hands. Step on top of the bench with your right foot, then left foot. Step back down with your right foot then left foot. Step back up leading with your left foot and step down leading with your left. Continue stepping up and down switching each foot.
Step 5
Hold a pair of dumbbells at your sides to do alternating lunges. Start with your feet together and step forward with your right foot. Lower your body down until your right thigh parallels the floor. Stop your left knee one inch from the floor behind you. Stand back up, bring your feet together and lunge forward with your left leg. Keeping alternating back and forth with each leg. Keep your back straight, your core tight and your gaze fixed forward for the whole exercise.
Step 6
Grasp a barbell to do stiff leg deadlifts. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with an overhand, shoulder-width grip. Bend at the waist as you lower the bar toward the ground. Feel a strong contraction on your hamstrings, bend back up and repeat.
Step 7
Execute a set of jump squats. Stand with your feet shoulder-width apart and your arms at your sides. Lower your body into a low squat position and explode up into the air. Extend your arms above your head and reach for the sky. Land back on your feet, squat back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your leg exercises. Work them three times a week on the alternating days of your cardio sessions.
Things You'll Need
- Bench
- Dumbbells
- Barbell
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