Trying to lose weight in the thigh and hip area is one of the hardest challenges in weight loss. Women in particular have a tendency to accumulate fat in the thighs and it can get very unsightly especially when the thighs begin to get flabby.
Before you get into an exercise regime to remove that particular area of fat, understand that you will need to lose overall body fat and that focusing on only one area does not work. And although you will lose fat from all over your body, you will not lose it equally. If you happen to be pear-shaped woman, be patient about getting the results that you want because hip and thigh fat can be quite stubborn to get rid of. In other words you cannot spot reduce fat and hope to lose only your thigh fat or butt.
Cardio exercise is key to changing the size of your butt and thighs. Cardio includes exercises such as jogging, running, jump rope, climbing, jumping, cycling, kickboxing – anything that gets your heart pumping and increases heart rate.
In cardio exercise, your heart rate must get to at least 65% of its maximum. Your maximum is 220 minus your age, multiply that by 0.65 to the 65% maximum. You need to do this 5 days a week for between 30-60 minutes a day. Eating healthy diet is necessary for any successful weight loss.
Here are some specific tips on how to lose your thigh fat:
* The stepper is an effective way to lose thigh fat because it focuses on the butt muscles and because the gluteal muscle group is the largest muscle group in the body, more calories are burnt using this compared to the other cardo machines.
* Another great exercise for butt and thigh is squats. This can be done with dumbells or with just the weight of your body. You must do this properly and should not get too far forward otherwise it focuses excessively on the knee and front of the thigh.
* Weight training helps in well toned and sculpted thighs, and because the lower body has the largest muscle groups, these muscles can elevate metabolism benefits. With increased muscle in the thighs, you can burn more calories while running because the thighs are now more powered to run longer and faster.
* For an even effective reduction of fat on your thighs, cut down on your carbs intake like potato, rice, grains, pasta. Use brown carbs instead like sweet potatoes, whole grain bread; increase your lean protein intake such as chicken, egg whites, cottage cheese, protein shakes etc.
Just remember that your body responds in different ways to fat loss or gain, depending on your age, gender and genetic make-up. Generally men store fat in the mid-section while women store fat in their hips, buttocks and thighs. Accept that fact and then consult your doctor or fitness instructor on the most effective ways to exercise to remove stubborn fat in your hip and thighs.
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