Your diet has to be on point if you want to lose inner thigh fat. According to Cutty Strength, extended cardio sessions will burn lean muscle as fuel. Not to mention weighing only 95 pounds you can't have very big legs. Make your diet thigh-friendly. You can build muscle and strength in your thighs by not doing the same exercises every day. Your muscles will adapt to the size they are needed for an often performed activity. Also, running long distance is much more effective at slimming down your legs than the cross trainer/elliptical. When you do long-distance running, your body is using slow-twitch muscles (the ones we refer to as long and lean) and is using fat (and glucose / carbs) as a source of energy. This Privacy Policy sets out the detail of what information we collect, as well as how we use that data and how we protect it. Ditch sugary drinks. Power walking is the best exercise for slimming down your legs and still burns a surprising number of calories, so don’t feel disheartened if all you can do is walk. You can also do strength-training exercises … Any uphill running will use your quads more and will contribute to bulkiness. I want to start doing power walking but where I live isn’t flat at all, in fact, there are hills everywhere! Endurance training can keep your legs thin while toning your muscles. Use it or lose it. You can do things starting today to lose thigh and butt fat rather quickly. However, you mentioned that you're recovering from weight loss, so may not want to lose any further weight. Saturday 2020-10-24 19:05:49 pm : How To Lose Weight And Muscle In Your Thighs | How To Lose Weight And Muscle In Your Thighs | | Colon-Cleanse-Reviews-Dr-Oz The 3 Steps to Lean Legs Program includes cardio, a complete 8-week meal plan and the style of resistance training that I have mentioned in this blog post. However, it is also important to know what NOT to do. Instead, you want to put your body in a mild calorie deficit. I was a dancer for 11 years and after I stopped the muscle went away. https://www.youtube.com/watch?v=UP8Bm0BQ4Ro. Muscle requires calories to sustain its current existence. This is an obvious one. If you’re happy with the size of your thighs or you’re not really bothered by it, please, by all means, do all the workouts you enjoy. To fight aging, you can take all the herbs and eat all the roots and take all the supplements you want, but without good solid muscle tissue in your thighs, your fight against aging will be limited. Have you ever wondered how to lose muscle on PURPOSE? Decrease your caloric intake. This is not the way to go, and can lead to metabolic damage, excessive muscle loss, extreme irritableness, and more. For example, your computer’s IP address. To learn more about the endomorph body type, read this blog post on how to slim muscular thighs for endomorphs. Shrinking muscles are more than a vanity issue. If not, don’t do them. Necessary cookies for the website to function. If you are an endomorph body type, your goal is to really focus on reducing overall body fat and to completely avoid any workouts that may cause you to bulk up. Losing muscle mass means an ever-slowing resting metabolism. Do this with the left leg. However, it doesn’t have to be that way. Copyright (c) 2020 Rachael Attard. Mesomorphs can be quite athletic and respond quickly to exercise, which means they build muscles easily. For some women, having just a little bit of muscle in their thighs might be too much, and for others, it might be too little as their goals are different. Do more long-distance running on a flat surface. Unfortunately, women tend to store most of their body fat in their hips and thighs. To tone your thighs, do cardio exercises, like walking, running, and cycling, for 150 to 300 minutes per week. How to get skinny thighs when you are out of shape and/or need to drop weight Wednesday. They tend to be picky on their food because they only eat that which they can chew which may result in an improper diet. Specifically, you want to feed it about 20% less calori Losing inches on your thighs and hips isn’t an easy task, although there are a number of exercises that can help tone and build muscle in the two areas. How to Lose Inner Thigh Fat without Gaining Muscle. But if you want to tone things up, here’s how you can lose inner thigh fat. You can’t spot reduce, so to lose inches in your legs and butt, you need to lose weight overall through a mix of cardio exercises and resistance training. If you do cardio before you eat in the morning, you will have less stored glycogen, and your body will, therefore, burn more fat and muscle. People think that removing fat from the thighs, stomach, buttocks, shoulders and other areas is a … If you have more questions, feel free to email us at info@rachaelattard.com. But, some women prefer to look more slim and toned and they should not be judged for it or told that that’s not a look to aspire to. I would normally say continue exercising, but reduce the amount of carbohydrates and fats you are eating, and eat more lean protein (fish, white meat chicken) and vegetables. Yes, I want to receive emails - Rachael Attard's weekly newsletter and special promotions. Less fat and less muscle size equals slimmer legs. Resist following up your workout with a protein meal or snack. Decreasing your calorie intake will help you lose weight overall and also muscle. When you do cardio, your body will burn stored glycogen (carbohydrates) first, and then fat, followed by protein (muscle). Taking this sedentary approach is effective in achieving the goal of muscle atrophy; however, it's not ideal for maintaining an acceptable level of fitness. Be aware that losing muscle mass too fast could be unhealthy. There are people who have a hard time losing weight and others have a hard time gaining it. And, since the majority of personal trainers and fitness gurus seem to always push women to lift heavy (or do tons of squats and leg work)…it’s actually no surprise why I see girls constantly complaining about their thighs. For fat loss exercise, Cardio is your best option, although you should mix it with squats and other thigh exercises to maintain muscle mass. If you are a person who wants to tighten your legs, we advise you how to lose weight in the thighs without losing muscle mass in the process. But for this to work, you need to eat low carb (try not to eat carbs for dinner the night before so your glycogen levels are already low), and you need to do cardio for a fairly long period of time (over 60-90 minutes). You can exercise less to lose the muscle but the muscle will just turn into fat. Most people tend to gain and lose weight in particular places but in reverse order. Second, get your calories from low-calorie foods that do not trigger cravings. I know most people go to the gym to build muscle, but many women actually have issues with getting overly muscular legs when they exercise. This is something I believe every personal trainer should be aware of. Some people may want to lose thigh fat and increase muscle tone in the legs. I want to get rid of the muscle in my thighs. It effectively engages the inner and outer thigh muscles. By decreasing your caloric intake you will decrease the fuel necessary to sustain your current muscular composition. Read more about these lifestyle changes that can help you lose … So, your goal here is to maintain (or perhaps lose a bit of stubborn lower body fat) while building lean muscle. You can’t spot reduce, so to lose inches in your legs and butt, you need to lose weight overall through a mix of cardio exercises and resistance training. If you notice your legs increasing in size with a particular exercise, don’t do it! One thing to consider before embarking upon your endeavor to reduce the muscle in your thighs is how it may impact your metabolic rate. Focus on eating lean proteins like chicken, fish, and nuts. How to Lose Muscle Bulk in a Female. You need to know your body type so … Everyone’s idea of “bulky” is different – I cannot stress this enough. Do power walking – This type of low-intensity cardio burns fat and is the best exercise for slimming down legs. You should be able to maintain a conversation on your optimal speed. Some girls have even told me that their legs get bigger in size with running, barre, yoga and other exercises that you wouldn’t expect to bulk up your thighs. Read more about these lifestyle changes that can help you lose … Hold light weights in each hand. After losing fat from the thighs, use resistance training exercises to improve their shape. Follow a low carb diet and stay at a slight calorie deficit so your body can burn more fat and protein (muscle). • Information about how you use our website or our services. You can feel free to power walk without any additional equipment. How to Lose Thigh Fat Fast Without Gaining Muscle. Would that be a problem, or should I go somewhere else to walk? Excess fat on your thighs isn't as unhealthy as belly fat, according to Harvard Medical School, but it can make you feel uncomfortable and embarrassed. Your legs wont get any smaller. Use moderately light weights (about 70% of your maximum lift) to build harder and more defined thigh muscles. Once you have burned carbohydrates present in food or stored as fatty acid, as well as stored fat, your body will begin to break down muscle in order to use the protein in those muscles as fuel. Any uphill walking (i.e hiking, taking the stairs, treadmill on an incline) will engage your quads a lot and can cause unwanted bulkiness. If I were you I would just keep the muscle. Be sure to add in some full-body cardio workouts such as running or yoga to help you lose fat and tone your thighs. Can It Be Possible to Lose Body Fat but Not Change in Weight? Can someone give me a plan on what to do and how long and how often? Stand straight with your feet about 3 cm apart. There are three main body types and they all lose weight and build muscle differently. They also take care of the gluteal muscles and help shed a few extra pounds from your buttocks. In general terms, this data can be divided into three categories: Muscle — unlike fat — can be spot trained for hypertrophy and neglected for atrophy, allowing you to focus on a specific area. You can exercise less to lose the muscle but the muscle will just turn into fat. And as always, if you have any questions, please feel free to ask! If you reduce your calories, your body will not be able to sustain your muscle size, and they will atrophy (meaning they will decrease in size). You simply have to understand the secrets of losing weight in these areas and… Just avoid “leg days” in general. I’ll briefly cover all three of the female body types, and also link to the articles that explain your body type in detail. It’s unbelievable how many girls are asking me how to slim down muscular thighs! The exercise bike can really create a large pump in the legs. You know– extremes are often dangerous. I found a Youtube video where someone said that using resistance bands while walking slimmed their thighs down. And I understand why this is such a popular question. Now you are looking at how to lose weight in your thighs without losing your muscle mass. Sprinting engages fast-twitch muscles responsible for fast bursts of energy, especially in your quads. Stop fueling protein synthesis. lets say 500 calorie less than you burn in a day which can be easily calculated with help of various apps available online. So yes, walking will help you burn more fat. ALL of the workouts on my blog are designed to help you tone up without getting bulky, so I would highly recommend giving them a try! Avoid exercises that target your quads specifically – lunges, burpees, squats, etc. This way your leg will get tone and definition and you’ll avoid the skinny fat look. Allow at least two to three hours after a workout before eating. People think that removing fat from the thighs, stomach, buttocks, shoulders and other areas is a … Another way to … If you want to lose muscle, stop training your muscles! Your email address will not be published. Muscle is active tissue and burns calories at all times. If you want more details or have more questions about cardio, read my Q&A Cardio Post. It would be best if you make sure that you do your power walks on a flat surface. After an intense workout, protein synthesis is heightened for the purpose of repairing the muscle that has been broken down during the workout. Losing weight could mean shaving an extra 250-500 calories off your daily intake. It is possible to lose muscle mass in your legs, chest, thighs, calves, and arms if you are determined and willing to make some lifestyle changes. They can build muscle very quickly and it’s slightly harder for them to lose weight. Mid-morning: take an apple or pear. 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