Having too much of fat on the thighs can be some what frustrating and embarrassing to the extent of you not feeling too comfortable putting on bunk shorts. Being overweight makes you sluggish and
increases your risk of heart disease and diabetes. Losing overall body fat will not only give you a boost in energy and stamina; it will improve your appearance and overall health, warding off the risks of any disease. A weight-loss goal of
1 to 2 pounds a week is reasonable, which means in 30 days you can lose
4 to 8 pounds approx.(3.6Kg). Losing leg fat in 30 days requires a plan of healthy
eating, cardiovascular workouts and leg toning exercises.
EXERCISE
Perform 30 to 60 minutes of aerobics
exercise five days a week during the course of 30 days. Aerobics
exercise burns fat speeding up the weight loss process over dieting
alone. Consider doing exercises that also target the legs such as squats , running, hiking and bicycling. You can also try these - Good morning exercises
DO SQUATS AND LUNGES
Do squats two to three days a week over the month. Squats along with lunges
are the best exercises for the thighs. Start by standing with your legs a
little wider than hip-width. Bend your knees, shifting your weight back
as if you're going to sit down. Don't allow your knees to extend over
the toes. Straighten your legs to return to the start position. Add
resistance by holding dumbbells or a barbell.
LUNGES
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Perform lunges two to three days a week for 30
days. Stand with your legs hip-width apart. Step forward with your right
leg, bending the knee as shift your weight forward. Keep your right
knee over the ankle. Push back with the right foot to return to the
start position. If you have bad knees, step backward instead of forward
into the lunge. Add resistance by holding a dumbbell in each hand.
Perform the lunge to the side to target the adductors and abductors --
inner and outer thighs.
FORGET THE ELEVATOR(TAKE THE STAIRS)
Take the stairs instead of the elevator or
escalator during the next 30 days. Using the stairs burns fat and tones
the muscles of the legs. It can also cut your risk of premature death by 15 percent.
EAT SMART
Eat a healthy, low-calorie diet. Eating more
calories than your body need leads to fat gain. You can't starve
yourself in the morning and expect to eat double ration in the
afternoon. The body will use the amount of calories required at that
moment to run different functions in the body and store the remaining as
fat. You can cut your calories by
eliminating sugary and fatty foods from your diet (No more Buns, Puff
Puff, Meat Pies etc). Measure your portion
sizes to avoid overeating. Eating fresh, healthy foods such as fruits
and vegetables (Orange, Mangoes, Carrot, cabbage, Tomatoes etc), whole
grains(Brown Rice, Oats, Millet etc) and lean proteins such as poultry
products(Eggs, Chicken).
Tips
Continue eating healthy and exercising beyond the 30 days to maintain your weight loss and health
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