Advertising
Advertising

How To Lose Thigh Fat In 2 Weeks

How To Lose Thigh Fat In 2 Weeks

Ways to efficiently lose thigh fat and to keep it from coming back: maintain a healthy diet and do the right exercises. Keeping this kind of approach does not only help you lose thigh fat but is also beneficial to your overall health. Below are steps you can follow to help you get started to lose the unwanted fat from your thighs. The exercises described will also help you tone and get that smoother appearance for your thighs that you are after.

The reason that women store fat in their thighs

Before women reach menopause they can tend to store fat in their thighs and hips. This tendency gives women what is called a ‘pear-shaped’ body. The reason some women store fat in this way has an evolutionary reason. When women were cave-dwellers this type of fat storage often helped them through drought and famine. During pregnancy and breastfeeding the body needs approximately 1,000 extra calories a day. So women who easily stored fat in their hips and thighs had an advantage as they could use these extra calories to help them give birth and feed their babies during a drought. This ability to store fat in the thighs and hips was passed down through the generations. This is a contributing factor to why thigh fat may be very difficult to get rid of.

Men store fat in their thighs

Women are not the only ones who suffer from thigh fat. Men can also store fat in this area of the body. Included in this blog are exercises specifically targeted towards men to help them lose their unwanted thigh fat.

Exercises to lose thigh fat for women

Seated Hand Push

Sit on a stable chair. Place your feet on the floor. Your knees should be bent at 90-degree angle. Put your palms on the outside of your knees. Push your knees outward against your palms and simultaneously press inwards with your hands. Hold for one minute while breathing normally.

Advertising

comp-313971-seatedhandpush-mitch-mandel

    via Prevention

    Seated Leg raise

    Sit on a stable chair. Place your feet on the floor. Your knees should be bent at 90-degree angle. Place your hands on the sides of the chair. Lift and extend your right leg while you exhale. Breathe normally and hold for 30 seconds. Lower your right leg down and exhale. Repeat this move with your left leg.

    comp-313978-seatedlegraise-mitch-mandel

      via Prevention

      Seated Bridge

      Sit on a stable chair. Place your feet on the floor. Your knees should be bent at 90-degree angle. Place your hands on the side of your chair. Lift up your hips letting your palms and feet support your body weight, and exhale. Lift your hips up until your body looks like the shape of a bridge. Breath normally and hold for 20 to 60 seconds.

      Advertising

      comp-313972-seatedbridge-mitch-mandel

        via Prevention

        Exercises to lose thigh fat for men

        Lying Butt Bridge

        Lie down on the ground or a mat and keep your back flat and your knees bent. Your feet should be placed firmly on the ground. Place your arms by your sides and raise your pelvis towards the ceiling. Aim to create a 45 degree angle with your body. Flex your butt and thighs and count. Lower yourself back onto the floor. Repeat this movement.

        man butt bridge

          via New Health Guide

          Advertising

          Back kick

          Balance on one leg. Raise the other leg slightly behind you. Keep your butt and core tight. Maintain a slightly bent knee to avoid joint locking. Bend forward as you gently kick your lifted leg back. Bend forward, keeping your body straight. You should feel the stretch in your hamstrings. Squeeze the muscles in your butt and reverse the move until you return to a standing position. Repeat this move with the opposite leg.

          man back kick

            via New Health Guide

            Pay attention to what you drink

            Make sure you keep hydrated when exercising. Drink water. Doctors recommend drinking 64 ounces of fluid per day (approximately 1.9 liters). Avoid sodas, energy drinks, concentrated juices and the like. These drinks all have a lot of sugar in them (sometimes as much as 300 calories).

            Drink Tea

            Feel free to drink as much tea as you like. Drinking green tea is a great source of antioxidants and has negligible calories. Tea contains only 1-2 calories per liter.

            Drink before you eat

            Another good trick is to drink a glass of water or a cup of tea straight before you eat a meal. This will make your body feel like it is more full and will keep your cravings at a minimum. This may mean that you will eat less during a meal.

            Advertising

            Pay attention to what you eat

            Maintain a Low-Carb Diet

            Low-diets help to cut down on fat. Make sure you do not cut out carbohydrates completely as your body still needs some for energy; however, eating too many carbs causes a higher release of insulin. The body responds to this high release of insulin by turning it into glucose (or sugar) and this can cause extra fat to sit in your body. Foods to eat on a low-carb diet are things like high-protein meats, fish, leafy greens and unprocessed cheeses. Foods to avoid are things like pastas or breads.

            Maintain a Low Calorie Diet

            You should aim to lose about 2 pounds per week and to do this you need to take in fewer calories than you burn, per day. Ingesting 1500 calories per day is a good goal. You may like to limit your fat intake to between 35 and 60 grams per day. You can aim for 170 to 240 grams of complex carbohydrates per day.

            If you keep to a healthy diet and undertake the exercises described in this blog you are on your way to getting the results you want for slimmer and healthier looking thighs.

            Featured photo credit: Home Remedies via lethomeremedies.com

            More by this author

            How To Get Rid Of A Headache Without Medicine 7 Surprising Benefits Of Drinking Warm Water In The Morning Typical Day of A Minimalist vs A Maximalist Travel Boosts Mood Even More Than Exercising Or Shopping, Survey Finds Science Says Silence Is Much More Important To Our Brains Than We Think

            Trending in Exercise

            1 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

            Read Next

            Advertising
            Advertising

            Published on November 29, 2018

            When is the Best Time to Workout to Get Incredible Results

            When is the Best Time to Workout to Get Incredible Results

            “I don’t have time”

            is the number one excuse people give when they’re asked how come they don’t exercise.

            In the book The Power of Full Engagement by Tony Schwartz, it says that it’s management of our energy levels and not time that is the key to higher performance. If we kept our energy levels in check and made sure that every part of our lives contributed to positive energy levels, we would be able to get more done.

            One of those aspects that give us energy is exercise.

            Exercise is the fuel that gives us energy and an activity that keeps on giving even if we are sitting around day in the office and in meetings.

            Reaping the benefits of a good workout is immediate. We have better focus and concentration; we are more alert and awake; we manage our mood better and have more creativity after a good workout than if we skipped the gym.

            If you’d like to get started working out I’m going cover the pros and cons to exercising at different times of the day so that you can find a time that fits for your lifestyle and schedule.

            So, when is the best time to work out? Let’s get started!

            Working out in the Morning

            Most people aspire to exercise first thing in the morning and get it out of the way. If this is you, read on to find out the additional benefits of getting your workout done in the morning.

            Advertising

            Benefits of Morning Workouts

            1. The rest of the day is yours

            Exercise and lifting weights is a staple and a habit in my life but it’s also the biggest to-do on my list. When I exercise first thing in the morning, then I’m free to do whatever I want the rest of the day. This is why I have a very strong preference of exercising in the morning as oppose to afternoons or evenings.

            I schedule my day with my biggest to-dos first while I have the energy and focus at the beginning of the day. But the more I procrastinate about my workout and putting it on my list for later, the bigger that reminder to exercise sits on my shoulder.

            My mind feels free when I finish my workout and this is the main reason I get my exercise in as soon as the day allows; and if I have to get up before the sun rises, then so be it.

            2. Gyms are less crowded and there is more equipment available

            Here’s the best part about working out early in the morning – there is not competition for equipment.

            Most people typically struggle with getting up early in the morning except for the elderly. And in the morning, the gym floors are pretty sparse, this means there is no wait for equipment or competing for floor space.

            I live in the crowded city of San Francisco where the gyms are packed once it gets to 9 AM, so the best times to get in if I want a squat rack is before 8 AM. Plus, the gym equipment is organized so I can find the free weights I want without much effort and there is usually a bench available.

            3. You have more energy and more clarity to fire up the day

            After you drag yourself to the gym at the crack of dawn, you will walk out of there with more energy and clarity then when you stepped in. Not only will you wide awake but you have extra energy on top of your cup of coffee.

            The extra burst of creativity and focus keeps you productive so that you’re able to make more progress on your projects at work and finish earlier.

            4. You become more consistent

            The ones who see results are the ones who are consistent and morning people are definitely more consistent than people who postpone their workouts later in the day.[1]

            Advertising

            This is because as the day starts to unfold, unexpected meetings and events come up that can cut into or even eliminate gym time. If you want to workout more consistently, get your workout in first thing in the morning before life happens.

            Downsides of Morning Workouts

            1. You’re a zombie on the floor

            Of course dragging yourself out of bed before the sun rises is why most people struggle with morning workouts. Some of us, like me, don’t want to talk to anyone before a certain time and get really short on a lack of sleep.

            To combat morning zombie, make sure to get at least 7 to 8 hours of sleep.

            2. Your preparation starts the night before

            Your workout may happen in the morning but your preparation starts the night before. If you’re a last minute person and not a planner, you will struggle in the mornings to get out the door in time.

            Packing everything you need for the gym in the morning is the key to getting to your workout in that day. Support successful mornings by modifying your night time routine in order to prepare for the next day.

            How to Make It Easier to Wake Up

            The first step is to make a commitment and stick with it. Don’t go back and forth the night before on whether you should go to the gym in the morning.

            Make the decision to go in the morning and focus your energy on making it happen.

            When you create that habit, you do it even if your workout is less than optimal and you’re not completely ‘all there’ or you’re a zombie in the morning. Just keep going because repetition makes it easier and the more often you go, the easier it gets.

            Eventually your brain will catch up and start to automatically be awake at those times.

            Advertising

            A question you can ask yourself is what can you do to make it easier for you?

            Can you set your workout clothes out the night before? Or have your breakfast prepared the night before? Or if you’re an alarm snoozer, put your alarm across the room and set back up alarms to make sure you get out of bed to shut them off.

            Again, what can you do to make it 20 seconds easier to help you get up and out of the door in the morning?

            Working out in the Afternoon/Evening

            So what about working out in the evening? Is it a good time to help achieve your fitness goals?

            Benefits of Evening Workouts

            1. Your body performance is at its peak

            When you’re training in the afternoon, your warm ups can be shorter because your body temperature increases throughout the day.

            A higher body temperature leads to increased flexibility,[2] overall muscle strength,[3] and increased endurance.

            Not only does the combination of low blood pressure and heart rate in the afternoon lead to faster reaction times and better performance, but also less likelihood injury.

            At the same time the muscle growth hormone testosterone also peaks in the afternoon which is great for maximizing resistance training.

            2. An accountability partner is easier to come by

            If you’re someone who needs accountability partner to make it to the gym consistently, it could be easier to find a workout buddy in the afternoon than it is in the early morning. There is more flexibility in scheduling during lunch or after work as oppose to early mornings because it could cut into your sleep.

            Advertising

            3. You have more class options

            If you’re a class person or like to attend group classes, I found that there are more class options in the afternoon/evening times versus mornings. So your favorite instructor may teach a couple more classes in the afternoon during the week giving you more flexibility in your schedule.

            4. It’s a great way to destress after a long day

            One of my favorite reasons to workout in the afternoon is the relief it provides after a long day at work. This is especially true for those who work long stressful hours. That hour you spend at the gym is dedicated you time to zone out is completely relaxing for the mind.[4]

            Downsides of Evening Workouts

            1. Consistency could take a back seat

            Postponing your workouts till later in the day means you are more likely to skip your workouts because of an unexpected event. You’re also more likely to be low on energy after a long stressful day or you have to stay late at work and cancel your workout.

            I find afternoon and evening workouts challenging because I’m ready to wind down after a long day and instead have to find the energy to wind up and be mentally prepared for my workout.

            2. Crowded gyms and classes

            For the most part, gyms are packed in the afternoon because of the after work crowd and in some cases gyms require you to RSVP to classes ahead of time due to limited spots. Majority of the people prefer working out after work and you’ll see an influx in crowds at the gym.

            3. Additional preparation required

            Working out after work means you need to be more mindful of your meals and make sure that you have prepared additional snacks to help you get through your workout.

            It also means lugging around an extra bag with your gym clothes and other essentials.

            Conclusion

            At the end of the day, it doesn’t matter what time of day you workout because your body will adjust to your schedule when you go the same times every time. What’s important is that you find a time that you can go to the gym consistently that works with your schedule.

            It’s important to be consistent because consistency is what’s going to get you results. The road to results is simple but not easy. Mastering consistency year round is what is going to make you leaner and stronger one year from now.

            Featured photo credit: Autumn Goodman via unsplash.com

            Reference

            Read Next