If you are interested in the question of how to lose weight on your legs with the help of exercise, and not with the help of miracle pills, fasting or a film, then you have already chosen the right path. In this article I will tell you how to make your legs the dream of every man with the help of training.
So, we will talk about what exercises you should do to lose weight on your legs.
How should you train to lose weight on your legs?
Training is always difficult. It's easy to eat fat, but getting rid of it is always difficult.
If you find it easy to train, then you are doing something wrong and your fat legs will stay with you until the end of your days.
For starters, you shouldovercome laziness and stop feeling sorry for yourself. Only princesses feel sorry for themselves and I have yet to see a princess with fat feet. So let's run into the hall and start being a princess.
You must exercise regularly. One workout per millennium won't get you thin, I hope you understand that.
Many girls are afraid to lift barbells and dumbbells and, in general, anything that weighs more than their smartphone, citing the fact that they will become masculine Amazons. I assure you this is not true at all. To be a man, you literally have to have balls. Because with a woman's testosterone levels, your chances of them increasing are negligible.
Therefore, we put aside all fears and take a heavy dumbbell in our hands and start pumping the legs of our dreams.
Work out in the gym 2-3 times a week for about 1-1. 5 hours and your thighs will be more toned in a month. But this does not mean that in a month they will become perfect. For a good result, you have to go a long way, which can take more than a year. So I wish you patience and strength.
Do squats help?
Squats are the most popular fat burners and exercises of all time.
Back in the Paleolithic era, women squatted in their caves while their husbands hunted mammoths. Therefore, you should not neglect them.
Squats are a heavy compound exercise that uses almost every muscle in our body. The more muscles involved in the work, the more calories will be expended to perform the work. Hence,fat will burn faster.
You can squat in various ways, for example, with dumbbells, or with a bar on your shoulders, or even on machines. But I recommend using less exercise machines and squatting with free weights to lose weight; it's harder, but more effective.
Again, don't be afraid to use weights, it won't make you a man with muscles the size of a skyscraper. On the contrary, this way you will exert more effort, so you will expend more energy and, as a result, you will burn more fat.
And, if you feel hard after three squats and 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 need to do a lot of squats. If it's hard for you, it means you're 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 succeed.
But squats aren't the only exercise in your leg and thigh weight loss workout. I will tell you about the rest a little later.
Cardio training
An integral part of your workout to lose weight in your legs and thighs is cardiovascular exercise. They can be added anywhere, for example, in the morning before work or school, or in the evening or after training.
I recommend doing cardiothe days you don't have trainingin the gym, in the morning on an empty stomach.
Cardio can be done in a number of ways, for example:
- in a hallway or just outside.
- exercise bike;
- stepper;
- jumping rope;
- in a swimming pool.
Running and walking
I consider this option one of the most effective and interesting ways. You don't have to do this at the gym, you can just go outside.
The route can be built through a park, the shore of a reservoir or simply through some beautiful places. This training will take placenot only fast, but also interesting.
But you have to be careful with running. If you already have problems with your back or knees, then I do not advise you to run. If you do not have such problems, then first buy special shoes, learn to run properly, and only then rush like the wind. Even better, of course, would be to go to a special rubber track. This way your joints will definitely be safe.
Does an exercise bike help you lose weight on your legs?
It sure helps. If you have an ordinary bicycle, then you can even tour the whole city and see many new places. If this is not possible, then an exercise bike in your gym or home would also be a good option.
Stepper training
Not a bad thing, thoughjust not that tiny pedal thing. I personally find it useless.
You'll probably burn a few calories, but the number will be so small it's funny to even express it.
Better use orbitrek oran ordinary staircase. It will be much more efficient.
But I would also like to warn you that from such loadscalves can be pumped. If you're prone to massive calves, then it's best to avoid this type of cardio.
Jumping rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories even faster than your fridge empties. But be prepared for the fact that after 5 minutes of your jumpcalves will burn like hell.
It burns fat effectively, but it won't last you long, so I recommend running at a moderate pace.
Swimming
There is a lot of controversy about swimming. Some say it's ineffective, while others vote with both hands that you should swim to lose weight.
I'll agree with both sides. It all depends on the person. I'm like a guy whoHe dedicated 8 years of his life to swimming, I can say that it is very difficult. To make it difficult for you though, you should not swim in doggy style, but stick to the correct technique.
Going to the bottom like a stone is not the right technique, so if you don't know how to swim, then you better not go to the pool.
Mostpower-hungry and heavy style- this is a butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
I will 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 will emphasizebackstroke, this is not such a heavy style, but it also burns calories well. But you have to swim not to have time to see the pattern on the tiles on the ceiling, but to dream of how to swim to the end and not die.
The front is about the same. Grandmothers love to swim in this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I can understand them, it's difficult for them, besides their age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
to lose weightyou have to make an effort, if you don't do this, the fat won't go anywhere.
Walking in place
Suddenly, right? But don't worry, it looks a bit strange, but actually, if you practice walking in place properly and often, you will get slim and toned legs very soon.
To avoid confusion on the part of passers-by, I recommend doing this type of cardio at home.
Leg slimming exercises in the gym
First, I want to say that doing leg exercises is, of course, good, but alsodon't forget the other muscles.
In addition, exercises on the same back, for example, also require a lot of energy. And as we've already discovered, energy consumption is the true path to burning everyone's hated fat.
To keep your legs not only thin, but also toned, I want to highlight the following exercises.
Occupations
I already talked about them a bit above, so I'll be brief. The squatters should be your best friend, sister, brother, mother and father.This exercise is one of the bestnot only for slimming legs, but alsopumping your butt. And men love toned buttocks.
Lunges
There are simply endless options for performing this exercise.
They can be done both on the spot and on the go, with or without retreat, simple and diagonal, with the leg hanging and a million other options.
The only and 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, an exercise similar to squats. Many who have a problem with the spine replace them with squats, since the burden on the spine is minimal. Here you can play with the placement of your feet. Put your feet wider - you use more of the inner surface of the thigh, put the narrower - the outer one, you can even put your feet on top of the platform and lift your hamstrings.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg stance) or sumo (wide leg stance). The movement is also reminiscent of squats, only here the bar is not on the shoulders, but on the hands and you have to take it off the floor.
Leg placement affects the working muscles in a similar way as leg placement in a platform press.
The deadlift and the Romanian deadlift differ from the classic deadlift and sumo deadlift in that here our legs are straighter and we mainly work the hamstrings and glutes.
Thisthe most effective exercisesfor leg weight loss. They fall under the category of core exercises. There are also isolation exercises, which I will talk about below.
All the above exercises can be done in any gym. If you've only seen the gym in pictures before, I recommend you start working out with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost alwayscover only one muscle, so such exercises are not entirely suitable for weight loss. 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 them both on simulators and with free weights, for example, with weights placed on your legs, you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. The information is about the adductor muscle of the thigh and the gluteal extensor.
- Extension and flexion of the legs in the simulator. Curls work the hamstrings and some calf muscles. In general, I do not recommend that girls use extensions, since these muscles receive a lot of load from core exercises.
- Gluteal bridge. This exercise is more of a core exercise since it works the legs, glutes, back muscles, and even the abs. But the energy consumption in this exercise is significantly less than in the ones I mentioned in the previous section.
In short, just doing leg swings at home is unlikely to help you lose weight (unless of course you do it 24/7). I recommend starting isolation exercises when your "weight loss" goal changes to a "get in shape" goal.
Stretches for slimming legs
Stretching is not very suitable for losing weight in your legs, butin general it is a very good thing.
After the workout it would also be 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'll just be made of wood.
So don't try to lose weight in your legs with stretching, but be sure to use it in your workouts,so that your legs are thin and graceful.
How fast will the result be?
Again I want to note that nothing happens quickly, you have to work hard every day to see at least some changes.
Transforming your body is a long and difficult process, so if you think that in a week you will become a goddess, then you can take the ice cream out of your stash right now.
A few words about nutrition
Speaking of ice cream. Simply exercising to lose weight won't be enough; for that you also need to eat right. It is necessary to exclude as much as possible fried foods, sweets, flour andstop overeating at night.
Eat more often, but eat less. But you don't have to be hungry either. For a full workout, your body needs energy, which you get from food. Therefore, stock up on breasts, buckwheat and go to the legs of your dreams.
conclusion
In the end, I want to say that you are already well done for reading this article. You are one step closer to the result. If you follow all the tips I have described here, then in a year all your friends will be jealous of your thin legs. And I wish you the best of luck, I hope all goes well for you.