First of all, we have to tell you that here you will not find the magic recipe to reduce your thighs. And that is probably the reason you clicked on the article, but let us tell you that how it really works is toning the body and YES, THE WHOLE BODY because you cannot just decide to reduce one part.
The results will satisfy you more when you see that your whole figure reduces harmonically.
See, all over fat loss.
1. OVERALL FAT LOSS
If you want to lose fat, you need to be in a calorie deficit. A deficit of 500 calories per day = 1 pound lost per week. You form a calorie deficit by burning more calories than you consume in a day. We also recommend doing your research to fully understand what a calorie deficit is. Start with searching terms like Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR).
2. WEIGHT LIFTING
DO NOT BE AFRAID TO USE WEIGHTS! You can start using weights and working out my legs twice a week (instead of just one “leg day”) and warm-up on the stair climber. Pick 6 exercises and do 15 reps x 4 sets of each. Use a weight that is heavy enough to make the last few reps a struggle, but not so heavy that you have to worry about injuring yourself. Here are the exercises you can do:
- Barbell Squats
- Sumo Squats
- Goblet Squats
- Jump Squats
- Walking lunges (with dumbbells)
- Jump Lunges
- Curtsy Lunges
- Hamstring Curls
- Leg Press
3. HIGH PROTEIN DIET
Protein is essential for building muscle, and building muscle is what is going to give your legs that “toned” look. You can choose grilled chicken, salmon, canned tuna, ground turkey, and shrimp.
We know it seems like LISS isn’t very important, but we promise you – IT IS! For those of you who aren’t familiar with Kayla’s program, LISS = Low-Intensity Steady State. Essentially, it’s a form of low-intensity cardio where you keep your heart rate in the “fat-burning” zone the whole time. You can see your best results doing LISS regularly. You can start walking on the treadmill for 30-45 minutes at 3.5 mph and an incline of 7% or using the elliptical sometimes too.
Nothing makes your inner thighs sore quite like sprints do! Plus, It’s great for fat loss and can boost your metabolism. You can sprint for 30 seconds and then rest for 30 seconds for a total of 10 minutes.
These are the 5 things you can do to achieve the results in your legs. Feel free to comment with any further questions!