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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.

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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.

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      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

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          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.

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            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

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            Last Updated on February 18, 2019

            8 Best Cardio Workouts for Efficient Weight Loss

            8 Best Cardio Workouts for Efficient Weight Loss

            When people think of cardio, usually a boring treadmill, elliptical machine, or other mundane activity comes to mind. But that doesn’t have to be the case.

            When you’re short on time or easily distracted, there are a variety of fat-burning cardio alternatives that will increase your body’s metabolism, boost weight loss, and keep you interested.

            Here’s a list of different types of cardio workouts:

            • Steady State (Burns less fat, but isn’t as demanding on the body)
            • Interval Training (Burns more fat)
            • HIIT
            • Spinning
            • Stairs
            • Weight Training (Supersets) short rest periods
            • Weight Training (Compound Sets) short rest periods
            • Machine Circuit Training

            And I’m going to talk about each of them in detail:

            1. Steady State

            Steady state cardio involves working at a low to moderate intensity — around 60 to 70 percent of your maximum heart rate, for a sustained period of time. This type of cardio doesn’t burn a huge number of calories, but it does burn a high percentage of fat tissue for fuel, and it isn’t too draining.

            An example of steady state cardio would be a long outdoor walk at a moderate pace. Interval training, on the other hand, is much more intense.

            2. Interval Training

            Similar to HIIT but with exercises that are slightly longer in duration, interval training alternates levels of intensity. For example, if you enjoy running, you would run or sprint for 30 seconds, then bring down your heart rate and walk for two minutes.

            Pick two intensities per interval, usually one at 85 percent of your maximum heart rate and the other at 60 percent, and alternate between them. I find that 85% for 30 seconds and 60% for one minute, not only burns more calories but increases my energy level as well.

            Another example would be jumping rope. Jump rope for two minutes, rest for one minute. Begin again, this time jumping rope for one minute and resting for one minute. On the third and final round, jump rope for 30 seconds and resting for 30 seconds. Repeat five sets of this routine.

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            3. HIIT (High Intensity Interval Training)

            Have a busy schedule? Fifteen minutes a few times a week is all you need. HIIT is an extremely popular workout because it can be done quickly, burn calories in a short amount of time, and can even be done in your home or during a lunch break at work. And the best part – You don’t need any equipment.

            With the use of your body weight, HIIT is typically 20 seconds of high intensity exercise followed by 10 seconds of active rest which means your heart rate remains elevated for the entire 15-minute workout.

            Check out this HIIT routine by Fitness Blender: 15 Minute HIIT Workout

            4. Spinning

            Spinning is a great way to get your heart up and keep it up in a 45-minute spin class. Our thighs and back are our largest muscles so they work the hardest.

            To get the most out of spinning, try to stay out of the saddle throughout an entire spin class. That way, you are forced to hold up your body weight which burns more calories and increases intensity.

            It’s also great for stabilizing and building strong core muscles, versus cycling outdoors, where most of the time you are sitting in the saddle and going for distance (steady-state cardio).

            5. Stairs

            One of my favorite places to get out of the gym for cardio and trim fat from my thighs and butt is the Santa Monica Stairs, near California’s most popular beach. Climbing 170 steps a few times builds the glutes, leans the thighs, strengthens the calves, and builds endurance.

            So, if the gym is not your scene and you love the outdoors, climbing stairs is a great alternative. Find a place with multiple steps, do six or seven rounds, and you’ve easily burned around 600 calories.

            6. Supersets

            A superset is two exercises that work opposing muscle groups, such as biceps and triceps, quadriceps and hamstrings, or different body parts such as the lower and upper body with little to no recovery between sets.

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            The superset may include two to five sets of 8 to 15 repetitions of each exercise or more.[1]

            So, if you love to workout with weight-training but aren’t really feeling cardio, supersets with no more than 30-second rest periods between exercises will keep your heart rate up. Not only will you build muscle, you will burn fat!

            For example, say you are doing a leg workout, five sets of exercises with high reps and low weight is all it takes to turn your weight-training into a cardio workout.

            Here’s one of my leg training workouts:

            i. Dumbbell Step-Ups on a secure bench or box (4×15, each leg)

            ii. Front Squat (4×15)

            iii. Wide Stance Dumbbell Goblet (4×15)

            iv. Leg Extension (4×15)

            v. Leg Curl (4×15)

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              Photo Credit: Shape Magazine

              vi. Front Squat


                Photo Credit: Stack

                vii. Wide Stance Dumbbell Goblet Squat

                viii. Leg Extension

                ix. Leg Curl

                  Photo Credit: T Nation

                  7. Compound Sets

                  Compound exercises are exercises that recruit muscles in the entire body, such as pull-ups, squats, bench press, etc. However, a compound set simply means to “compound” the number of different exercises into a series of sets with little or no recovery between, similar to supersets.

                    This may be accomplished by performing four to five exercises for the same muscle group, opposing muscle groups or total body exercises performed in succession such as full body extensions, followed by squat/cleans and complete the compound set of compound exercises with lunges with biceps curls.

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                    Compound sets put stress on the body and are great for expending additional calories while strength-training.

                    8. Machine Weight Training Circuit

                    Like compound exercises, a machine circuit workout targets the entire body, upper body, lower body, or core. The difference is, with the use of machines instead of free weights, muscle strength is increased by by making your muscles work against weight.[2] By limiting rest periods between exercises to 30 seconds, your metabolism will go into over-drive!

                    Machines also give you better control over the exercises, which decreases risk of injury.

                    Here’s a machine circuit training example: Muscle and Strength Machine Workout

                    The Bottom Line

                    The above-mentioned workouts should be completed within 30 minutes, unless you’re taking a class which is typically 45 to 60 minutes, giving you time to get on with the rest of your day.

                    By keeping your rest periods to a minimum between exercises, your heart rate will stay elevated and you will burn more calories, get lean, and have more energy.

                    Don’t be a gym rat, spending unnecessary time doing lengthy workouts that give you minimum results. For efficient weight loss, perform these workouts three times a week and watch the fat melt away while achieving your fitness goals.

                    More Resources About Weight Loss

                    Featured photo credit: Spencer Dahl via unsplash.com

                    Reference

                    [1] Mountain Life Fitness: Super sets, compound sets and giant sets
                    [2] Better Health Channel: Resistance training – health benefits

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