If you're hoping to slim down your thighs to fit into a hot pair of shorts or skinny jeans, you need to focus on working out your legs regularly. While there's no such thing as spot reduction when it comes to reducing fat stores, the more you use a given muscle group, the more muscle you'll gain. There's no denying that strong legs are sexy legs, and in time, they'll become slim legs, too.
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When it comes to slimming down, it's important to create a calorie deficit between what you consume each day and the number of calories you burn. Adding regular cardiovascular exercise to your routine will help you burn more calories and create that calorie deficit. According to the American College of Sports Medicine, most people aiming to lose weight need to get between 60 and 90 minutes of physical activity on most days of the week to reach their goals.
Cardio Targeting the Legs
Opt for repetitive cardiovascular exercises that work the major muscle groups of your legs. Walking, running, cycling, rollerblading, kickboxing and dancing all fall into this category. If you're performing ongoing cardio targeting your legs, you will increase their muscular strength and endurance. In time, the fat loss and muscle gain you experience will cause your legs to become slimmer. Muscle is more dense than fat and takes up less space in your body.
Add two or three resistance training sessions of about 15 to 20 minutes in length to your weekly schedule. Do squats, lunges, deadlifts and calf raises. Each of these exercises targets the major muscle groups of your legs, and will lead to muscle gain. If you tend to gain muscle quickly, opt for higher repetitions with a lower resistance to avoid excessive muscle gain.
Exercise plays a major role in slimming down the body, but you can't overlook the importance of nutrition. If you don't control your caloric intake, you could stay in a state of positive caloric imbalance, leading to weight gain despite your exercise routine. Concentrate on eating healthy options with lots of fruits, vegetables, lean protein and whole grains, while cutting 250 to 500 calories from your daily intake. This will help you lose 1/2 to 1 pound per week. Women should not eat less than 1,200 calories per day, while men should eat no less than 1,400 calories daily.