How to lose thigh fat fast

How to lose weight fast|How to lose thigh fat in a week|EXERCISE


Today I want to go over the Five key steps that you could take to help reduce the fat around your

Thighs and the First step is to stop focusing specifically on losing thigh fat and instead shift your focus to losing overall body fat So many women go to the gym and try to do though next at they found online hoping that doing a thigh workout will help slim up their lower bodies however even though there are certain exercises that will help improve the shape of your lower body which I'll get into in a second none of these exercises will help burn the fat

Directly off the thighs instead the fat will only come off your thighs as you lower your overall body fat percentage and the number one way to do that is via diet but you definitely don't want to go down the traditional dieting route of simply aiming to eat less calories a common starting point is for example to eat 500 less calories per day and reduce calories more over time this eat less and less approach is something that I've seen over and over again particularly

With female clients but the problem is even if you're eating less calories if those calories are still coming from sources that are either processed high in fat or sugar then you're more likely to create insulin resistance which will physically prevent fat loss and instead of burning that extra 500 calories per day your body will just slow down its metabolism to make up for those missing calories so instead of just tracking calories it's very important to also

Know your macros and you want to fill those macro with the fresh Whole Foods that don't come in a box and are usually made out of just one single ingredient like salmon avocados rice or eggs to  Now once you have your macros a great way to prevent your metabolism from slowing down as much is to cycle your calories and macros not only does this help keep your metabolism elevated but for many people it may also help you avoid binging since cycling your calories naturally incorporates days where you'll be allowed to eat more food helping you feel more satisfied while still burning fat for women that struggle with thigh fat in particular It's very important that you're not constantly yo-yo dieting because you'll never be able to stick to your diet long enough to tap into that stored fat in your thighs and every time that you quit it'll cause you to progressively gain more and more fat around your thighs this is one of the main drawbacks of your body preferentially storing fat in your lower body first while preferentially burning the fat from that same area last so instead of

Going down the calorie restriction route one of the best ways to start calories cycling is by simply dropping your calories a little more aggressively at first by let's say something like 30% from maintenance for two weeks and then you would bring your calories back up to maintenance levels for two weeks research shows that this two weeks on two weeks off dieting approach can help lead to more fat loss while being more sustainable and less likely to result in


Metabolic slowdown now keep in mind while you cycle your calories you want to mostly cycle the amount of carbs or fats that you're having per day while keeping protein consistent at about point seven three grams of protein per pound of body weight this is so important because not getting enough protein is another major issue that many women run into so make sure that you're doing that to take advantage of the muscle building appetite controlling and

The metabolic boosting effects that come with eating a higher protein diet now as you burn away the fat underneath that fat I'm sure you're hoping to find some perfectly round glutes and some slender toned legs but the only way to ensure that you have a tone lower body 

Step two which is to focus on getting stronger with weight training and I know that many women are terrified of using weights because they're afraid Of bulking up however the science shows that lifting weights is the very thing that actually helps women get the defined bodies that they want it also helps funnel the protein carbs and fats that you're eating towards rebuilding your muscles instead of towards fat storage another benefit of building more muscle is that it helps elevate your metabolism which is the key to actually keeping the fat off in the long run lastly even though we can't target the


Fat sitting on top of your thighs we can target the muscles like the glutes quads and hamstrings themselves to improve the shape of those muscles 

So I'm going to give you three of the best exercises that you can do to start developing your glutes and your thighs 

First with deep squats deep squats are excellent at really stretching and challenging the glutes and the hamstrings more than regular parallel squats but keep in mind if your knees


Bother you or if you're a beginner then squatting to parallel is still extremely effective as well so to begin you'll want to first unrack a barbell with the barbell resting on your traps and then spread your feet a little wider than shoulder width apart while slightly rotating your feet outward before lowering yourself down make sure that your chest is up pointing straight ahead and that you're maintaining that neutral curve in your lower back then take a


Deep breath and hold it as you drive your hips back bend your knees and lower yourself down while making sure to keep your weight over the midline of your foot squat down until your hips are a little under parallel with your knees and then drive through the middle of your foot extend your knees and come back up then repeat 

Next we have walking lunges These are amazing at toning up the legs especially with posterior Muscles like the glutes and hamstrings start by grabbing two dumbbells then take a big step forward and plant your front foot flat on the ground while coming up on your toes with your back foot when doing this keep in mind that from a front angle your feet should still be about hip width apart you shouldn't be trying to keep them in a straight line and they we shouldn't be crossing over once you're in the proper starting position


Lower yourself down by bending both knees and dropping your back knees straight down then stand back up and step forward on the other side for your next lunge alternating back and forth for reps as you walk while doing this something to keep in mind is if from a side angle you're creating more of a triangle in between your legs instead of what looks like a rectangle or if your front knee is passing over your toes then that means that your feet are too


Close and you need to have a longer stride length by stepping further away from your back foot as you do your reps now the

Third exercise that's awesome for the thighs is step ups to perform step ups you'll simply get a platform that's about knee level you'll grab two dumbbells to make the exercise more challenging and then you'll plant one foot flat on top of the platform then kick off your back foot as you drive down with your front leg and stand

Straight up after that lower yourself back down and repeat all your reps on one side before switching to the other