Losing thigh fat can be more difficult than many people imagine. You can start losing fat the right way, which is combining sleep, exercises and proper nutrition to get the results you want. When looking for the best training methods you can find that cardio combined with weight training can work to lose the fat you want. Unfortunately, fat cannot be spot-reduced. This means you will have to lose overall body fat to lose get the thigh look you want.
How to train to lose thigh fat
You can include high intensity (HIIT) workouts into your training routine. High-intensity cardio workouts have been shown to burn fat even after the training session is over. Up to two hours after you finish the high-intensity workout you could still burn fat. This means it`s one of the best methods to lose fat.
You can also start running as it is one of the simplest ways of reducing body fat. If you have increased body weight you can replace it with cycling to take the pressure off the knees. Running session can last up to one hour. Make sure you get comfortable sports shoes which are made to fit your feet. This will help you run for longer and it will give you the comfort which is necessary to sustain weekly sessions.
Circuit training is also a good way of burning fat. The perfect circuit is the one you plan yourself. Make sure you include exercises for all body parts to benefit the most from the increased cardiovascular level. You can start with something easy like jumping rope. The next exercises could be burpees followed by abdominal and upper body movements. You can also plan a circuit which focuses on the lower body. This means you will have to train legs harder. You can include squats with or without weights. Lunges or splits. These exercises will tone the muscles around the thighs making it easier to achieve the look you want.
Approach weight training
There are many myths around weight training. The truth is you won`t build huge muscles overnight just by touching the dumbbells. You need to tone your whole body if you want a well-proportioned look. When looking at weight training you need to consider you`ll also be doing intense cardio workouts or runs which means you have to know how to balance them out.
One of the best approaches is to schedule your weight sessions around your cardio sessions. You can have two high-intensity cardio sessions of 45 minutes plus a running session of 30 minutes each week. To this, you can add 2 weights sessions, one for the upper body and one for the lower body. For proper recovery, you can allow yourself a rest day for the lower body before jumping on the treadmill for a cardio session.
Consider planning your nutrition
Whether you are looking to increase or decrease body weight you need to plan your meals accordingly. If you want to lose weight you need to count your daily caloric intake. This can be compared against the recommended figures for your height and age. You can slowly start lowering the caloric intake by 200 calories each day. But it`s not only about the calories, you don`t eat. You have to consider which types of calories you use for your meals. Carbohydrates are not to be avoided, especially after a long cardio session. You need to ensure you get healthy carbs into your system after a demanding workout.
The best way to approach a balanced nutrition is by planning your meals. You can also cook your meals in advance for 3 days. This will always give you a meal option and it can stop cravings. One of the best methods is to store your foods in Tupperware for a few days. This will give you the required discipline to eat at specific times which teaches the body that it doesn`t need to store extra calories.
You also need to drink plenty of water. The water you drink should be clean from preservatives, vitamins or flavors. You need pure water to sustain your efforts throughout the day. You need to make sure you drink at least 2 liters of water each day. This will impact your body in a positive way, it will reduce fatigue, improve your skin and it will help the digestive system. Make sure you stay away from drinks which might dehydrate your body like alcohol or coffee. You can replace coffee with green or black tea which are rich in antioxidants.
Get enough sleep
Sleeping is often overlooked when it comes to losing weight. But it should be a building block on what you are trying to achieve. Because you will be reducing your caloric intake you need to make sure you get enough rest. You will also be increasing your physical activities which mean you will be putting a lot of pressure on your nervous system. The body needs time to recover and you should aim for at least 8 hours of sleep every night.
Sleeping more will also increase your focus which is crucial during circuit training where you need to move fast, perform many types of exercises and still focus on the biomechanics of the movements to perform them correctly.
When trying to lose thigh fat you need to ensure you are working your whole body as this will increase your metabolism and burn fat faster. You will also want to tone your legs and skin with specific lower body exercises so make sure you don`t skip the weight days. For the best approach, you will need to combine cardio workouts with weight sessions. You also need to focus on quality foods which will be actually useful for your body so make sure you stay away from processed options. Losing weight should be a long process which will ensure you take the healthy approach instead of drastic diets which might actually hurt your health in the long term.