If you are interested in the question of how to lose weight in your legs with the help of exercise, and not with the help of magic pills, fasting or cling film, then you have chosen the right path. In this article I will tell you how to make your legs any man's dream with the help of training.
So, we will discuss what exercises you need to do to lose weight in your legs.
How should you train to lose weight on your legs?
Training is always difficult. Consuming fat is easy, but losing it is always difficult.
If the workout is easy for you, then you are doing something wrong and your fat legs will stay with you until the end of your days.
For starters, you have to do itovercome laziness and stop feeling sorry for yourself. Only princesses feel sorry for themselves, and I have never seen a single princess with thick legs. So let's run into the hall and start being a princess.
You need to practice regularly. One workout per millennium will not make you slim, I hope you understand that.
Many girls are afraid to lift barbells and dumbbells and, in general, anything heavier than their smartphone, arguing that they will become masculine Amazons. I assure you, this is absolutely not true. To be a man, you really have to have balls. Because with female testosterone levels, your chances of increasing are very small.
Therefore, we put aside all fears and take heavy dumbbells in our hands and start pumping the legs of our dreams.
Train in the gym 2-3 times a week for approximately 1-1. 5 hours and your thighs will become firmer in a month. But that doesn't mean that in a month they will be perfect. To get good results, you need to travel a long way, which can take more than one year. So I wish you patience and strength.
Do squats help?
Squats are the most popular fat burner and exercise of all time.
In Paleolithic times, women squatted in caves while their husbands hunted mammoths. Therefore, you should not ignore it.
Squats are a heavy compound exercise that uses almost every muscle in our body. The more muscles involved in work, the more calories are expended to do that work. Because of that,fat will burn faster.
You can squat in various ways, for example with dumbbells, or with a barbell on your shoulders, or even on a machine. However I recommend using exercise machines less and doing squats with free weights to lose weight; this is more difficult, but more effective.
And again, don't be afraid to use weights, they won't make you a muscle man the size of a skyscraper. On the contrary, this way you will try harder, so that more energy is expended and as a result more fat is burned.
And, if you feel heavy after three squats and you think that's enough, thenstand in front of the mirror and squat there. Every time you want to stop and sit on the couch, look at your feet in the mirror. This will motivate you to sit down a million more times.
You should do a lot of squats. If it is difficult for you, then you are doing everything right. If you can no longer squat, then squat five more times. These five squats will be the most beneficial. Learn to overcome your laziness and you will achieve success.
But squats are not the only exercise to lose weight on the legs and thighs. I'll tell you about the rest later.
Cardio training
An integral part of your workout to lose weight in the legs and thighs is cardio. Can be added anywhere, for example in the morning before work or school, or in the evening, or after training.
I recommend doing cardioon days when you don't have trainingat the gym, in the morning on an empty stomach.
Cardio can be done in various ways, for example:
- on the treadmill or outside;
- exercise bike;
- step child;
- jump rope;
- in the pool.
Running and walking
I consider this option to be one of the most effective and interesting ways. You don't have to do this in the gym, you can just go out.
The route can be built through a park, the shore of a reservoir, or simply through some beautiful place. This training will take placenot only fast, but also interesting.
But you have to be careful when running. If you already have back or knee problems, then I do not recommend you to run. If you don't have such problems, first buy special shoes, learn to run properly, and only then run like the wind. Better yet, of course, to use special rubber tracks. This way your joints will definitely be safe.
Does an exercise bike help you lose weight in your legs?
This definitely helps. If you have a regular bike, you can even ride around the city and see many new places. If this is not possible, then an exercise bike at the gym or at your home may also be a good option.
Step training
Not a bad thing either, thoughjust not a mini thing with pedals. Personally, I don't think it's useful.
You'll probably burn some calories, but it's so small that it's funny to mention.
Better to use orbitrek orordinary stairs. This will be much more effective.
But I also want to warn you against such burdenscalves can be pumped. If you have a tendency to have large calves, it's best to avoid this type of cardio.
Jump rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories faster than your refrigerator can empty. But be prepared for the fact that after 5 minutes your jumphis calves would be completely burned.
Fat is burned efficiently, but it won't last long, so I still recommend choosing jogging at a moderate pace.
Swimming
There is a lot of controversy about swimming. Some people say it is ineffective, while others vote with both hands that you need to swim to lose weight.
I would agree with both sides. This all depends on each person. I'm like that guyDevoted 8 years of his life to swimming, I can say that it is very difficult. However, to make things difficult for you, you should not swim doggy style, but stick to the correct technique.
Dropping to the bottom like a rock is not the correct technique, so if you can't swim, it's best not to go into the pool.
Mostenergy intensive and heavy style- it's a butterfly. Even experienced swimmers (not from the word pilaf) do not always keep long distances in this style.
I would give the next priority to freestyle - freestyle, also heavy style. If you swim fast, then after 50-100 meters you will already feel tired.
Then I'll highlight itbackstroke, this is not a heavy style, but it also burns calories well. But you need to swim not so that you have time to look at the pattern of the tiles on the ceiling, but so that you dream about how to swim to the end and not die.
Breaststroke is almost the same. Grandma likes to swim in this style. They usually swim slowly, measuredly, looking around the pool. Of course I can understand it, it's hard for them, especially their age. But I don't understand why young energetic girls who want to lose weight swim in the same way.
To lose weight,You need to make an effort, if you don't do this, the fat will have nowhere to go.
Walk in place
Suddenly, right? But don't worry, it just looks a little strange, but in fact if you practice walking in place correctly and often, you will soon get slim and toned legs.
To avoid confusion on the part of passers-by, I recommend doing this type of cardio exercise at home.
Leg slimming exercises at the gym
First of all, I would like to say that doing leg exercises is of course good, but alsodon't forget about other muscles.
In addition, exercises on the same back, for example, also require quite a lot of effort. And as we already know, energy consumption is the real way to burn the fat that everyone hates.
So that your legs are not only thin, but also toned, I would like to highlight the following exercise.
squat
I already talked about it a little higher, so I'll say it briefly. Squats should be your best friend, sister, brother, mother and father. This exercise is one of the bestnot only for slimming legs, but alsopump your buttocks. And men love a firm butt.
Lungs
There are many options for doing this exercise.
They can be performed both in place and in movement, with or without reverse, simple and diagonal, with hanging legs and a million other options.
The single most important thing to remember isthe emphasis should always be on the heeland there should be a right angle at the knee.
Platform Leg Press
In principle, the exercise is similar to squats. Many people who have spinal problems replace them with squats, because the load on the spine is minimal. Here you can play around with your foot placement. Put your legs wider - you use more of the inner surface of the thighs, put them narrower - the outer ones, you can even put your feet on the very top of the platform and pump up your hamstrings.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg stance) or sumo (wide leg stance). The movement is also similar to squats, only here the barbell is not on your shoulders, but on your hands and you have to lift it off the floor.
Foot placement affects muscle action in a similar way to foot placement on a platform press.
Romanian deadlifts and deadlifts differ from classic deadlifts and sumo deadlifts in that here our legs are straighter and we mainly work the hamstrings and buttocks.
Thismost effective exerciseto lose weight in the legs. They fall into the category of basic exercises. There are also isolation exercises, which I will discuss below.
All of the above exercises can be done at any gym. If you have only seen gyms in pictures before, I suggest you start working out with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost always performedonly covers one muscle, so such exercises are not entirely suitable for losing weight. To lose weight, you need to use as much muscle as possible to burn as many calories as possible.
Isolation exercises include:
- Taking the leg back and to the side. You can do it both on simulators and with free weights, for example with weights placed on the legs, you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. The information involves the thigh adductor muscles, and gluteal extension.
- Extension and bending of the legs in the simulator. These curls work the hamstrings and some calf muscles. I generally do not recommend that girls use extensions, because these muscles receive quite a load from basic exercises.
- Gluteal bridge. This exercise is more of a basic exercise as it works the muscles of the legs, buttocks, back and even the stomach. However, the energy consumption in this exercise is much less than the one I mentioned in the previous section.
In short, if you only do leg swings at home, it likely won't help you lose weight (unless of course you do them 24/7). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "getting in shape. "
Stretches to slim your legs
Stretching is not very suitable for losing weight in your legs, howeveroverall it's a very good thing.
After training, it is also a good idea to do a short cool-down in the form of stretching, but not too intense.
Lifting weights clogs your muscles and over time you can turn into Pinocchio, you will just be made of wood.
Therefore, do not try to lose weight on your legs with stretching, but be sure to use it in your training,so that your legs are slim and graceful.
How fast are the results?
And once again I want to note that nothing happens quickly, you have to work hard every day to see at least some changes.
Changing your body is a long and difficult process, so if you think in a week you will become a goddess, then you can get the ice cream out of your stash right now.
A few words about nutrition
Talking about ice cream. Just exercising to lose weight is not enough, for that you also need to eat right. It is important to exclude as much as possible everything fried, sweet, starchy, andstop overeating at night.
Eat more often, but eat less. But you don't need to starve either. For a full workout, your body needs energy, which you get from food. Therefore, stock up on breasts, buckwheat and go to the feet of your dreams.
Conclusion
In the end, I want to say that you are done reading this article. You are one step closer to the results. If you follow all the tips that I described here, then in a year all your friends will envy your slender legs. And I wish you good luck, I hope everything works out for you.