By Tony Leong
Be honest, are you one of those people that is struggling to low thigh fat? If you are, you are going to thrilled because I got 4 steps that I am going to share with you today that can help you lose thigh fat and get them toned up.
In the title it self, it highlighted the word thigh fat, which means, we need to lose the fat that is surrounding the legs, the back of the legs and butt. So, now you need to know that there is no way we can specifically burn the fat areas in the thigh. We need to burn the body fat from the whole body and eventually; you will burn the fat that is surrounding the thighs.
But dont that not all. We can do lots of legs exercise to tone and shape up the thighs so that they look lean and well defined. Weight training must be included if you want some shape in those legs that catches attention. But do not worry; you would not get huge body builders legs. Female do not have the testosterone hormones to build enormous muscle.
Step 1
First thing first, if we want to lose thigh fat, we need to make sure our cardio training is done correctly. This means you do your cardiovascular training according to the right fat burning intensity and also duration of the session. Now, this is extremely important because we need to utilize the fats in the fat cells and in order to do that, we need to laser target our cardio into fat burning mode.
So, here is the deal, you need to do 3 to 5 times a week of cardio training and 30 to 45 minutes per session to get the body fat down. I really sound like a broken record but the thing is, this stuff really work. The key to weight loss is to have enough cardio done, which is 3-5 times a week. I did not mean weight training is not important, but cardio training does all the fat burning task.
Step 2
Just now we talked about the time you should do your cardio, now you need to laser target your cardio intensity. You need to be doing your cardio training at 75 percent to 85 percent of your max heart rate. At this intensity level, your body will be using body fat from the fat cells as energy.
Dont just come into the gym and walk on the treadmill. Challenge yourself. You need to overload your body in order to get response from the body and then subsequently results!
Step 3
Now we got the cardio out of the way, I am going to introduce to you 3 exercises that you can do which can help you tone up your thighs. Your new sexy legs will make heads turn!
First of all, I need you to do walking lunges. This exercise is the queen of leg exercises! It really gets your muscle working until you did not even know you have those muscles in the first place.
Grab a pair of dumbbells and stand up with your feet side by side. Keep your back straight and palms facing teach other beside your thighs. Then, with your left leg, take one large step forward. With a liquid movement, drop the right knee until the knee almost touches the ground. You must still keep your body upright.
Then, with your right leg, which is the back leg, take one large step forward. Now, your left leg will be the back leg. Drop your back knee until in almost touches the ground. This is considered one repetition. Do 15 repetitions for 3 sets.
Step 4
Ok, now for another killer technique that will really burn your thigh and whip it into shape. This technique is called drop sets. This is really a crazy technique that can get your thighs screaming! The concept is that you start your set with a very heavy weight and low reps. Then, you decrease the weight and increase the reps. This happens for three rounds of reduction which is called one set.
For example, we will use the leg press. Leg press is an exercise that really burns the entire leg muscles. For starters, we will do 8 reps of 70 kg. Then, when 8 reps is complete, do 10 reps of 60 kg and then finally 12 reps of 50 kg. By the time you finish the last one, you will be jumping up and down trying to get the acid lactic out of your thighs!
I discuss more on how to lose thigh fat inside my newsletter Fast Fat Loss E-Mag. To get a complete picture of how to get toned up and lose body fat, I encourage you to join my newsletter for more weight loss tips. You will be able to download my Tony Leongs Weight Loss System e-book at no cost to you at all.
About the Author: Tony Leong is an experienced ACE personal trainer that had helped many people achieve their fitness goals. For a limited time only, you can download his weight loss system called
Tony Leongs Weight Loss System
for absolutely free.
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