How to Lose Inner Thigh Fat

How to Lose Inner Thigh Fat

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How to Lose Inner Thigh Fat

Do you want to lose inner thigh fat? If so, you’ve come to the right place. The secrets to getting thinner thighs are all right here.

Chances are, you may have at some point wondered about whether a link exists between the ability to get thinner thighs and good nutrition.

You’ve likely also wondered why some women have thinner thighs and others don’t?

What do they do that gives them those envious thighs?

These women look great in gym shoes, heels and flip flops. And, whether they are wearing shorts or a dress, a bad angle on those thighs is nonexistent. At its core, the secret to slim thighs is working out right and consuming good nutrition. But, there’s more than that.

For many women, the one thing that they want is to get thinner thighs. This is no easy task and it isn’t just about working out the right muscles. It’s also about eating the right foods and staying on track with good nutrition. You will have to work hard and be dedicated to reach this fitness goal, but it can be done. By the end of this fitness journey, you’ll have the toned and slim thighs you have always dreamed of having.

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Inner Thigh Is It Muscle Or Fat?

First and foremost, you have to know why your thighs are bigger than you want them to be. Is it because of years of playing soccer having helped you to build a lot of muscle? Or do you have more fat than muscle? Knowing this will automatically lead you in the right direction and set your course for the right path of action.

It should be fairly simple to distinguish between muscle and fat. Fat will generally jiggle and you might even see a bit of cellulite whereas muscle won’t jiggle. An easy way to test this is to flex your thigh muscle and then pinch the top layer of the thigh. If there is not much to pinch, then that means your thighs don’t have very much fat on them. Meanwhile, if there is a lot to pinch, then there is some excess fat on them. Don’t fret. We will tell you exactly what you need to do to fix this, regardless of if you have more fat or more muscle.

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Inner Thigh Fat Issue

When you have excess fat on your thighs that you want to get rid of, you’ll have to make some lifestyle changes. First off, you’ll want to reduce your daily caloric intake. This means eating healthier and maybe staying away from those evil things we call carbs.

You also need to up your cardio. Go for a run, a walk, jog or hit the gym. Cardio is perfect for shedding unwanted weight and at the same time bringing oxygen to the muscles. For a more effective cardio workout regimen, begin at lower speeds and then slowly increase the speed every two minutes until you have reached your desired speed. From there, it’s a good idea switching between a fast and slow pace. This technique is called high-intensity interval training and gets your heart rate going.

The American College of Sports Medicine recommends a minimum of 30 minutes of physical activity, five days a week. To lose weight, you could try doubling your exercise time to 60 minutes a day or work out seven days a week to slim down those thighs. Don’t go past 60 minutes a day. You also don’t want to push yourself too hard the first few times.

While you can’t expect that training your legs will automatically result in fat loss, you also don’t want to forget to include some leg exercises. Doing some extra lunges, squats and wall sits will help. Of course, the best results come from doing three or four sets of 10 to 12, especially if you are using weights. Feel free to increase your rep count if you are doing body weight workouts. Alternate workouts as well. Don’t do the same workout every day because eventually your body will adapt and hit a plateau. Mix your exercises up.

It is important to note, however, that you can’t just focus on losing fat in just your thighs. When you change your diet and your workout schedule you’ll start losing fat in other areas of the body as well. Another vital weight loss factor that needs to be addressed is the amount of sleep you get every night. Studies have shown that those who get less than six hours of sleep a night are more likely to experience weight gain than those who sleep at least six hours every night. Rest up! You’ll not only feel better, but you’ll look better too.

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Inner Thigh Muscle Issue

If you don’t like the size of your thighs because you have a lot of muscle there, there are a few things you can do in order to get thinner thighs. The best way to get thinner thighs is to reduce your leg workouts. This is the one time where it wouldn’t be a bad move to break down your muscle tissue and turn them into a source of energy.

Women don’t have the same hormone as men where they will get super buff. But, if you have more muscle than desired, then you need to make it so your body will start burning muscle instead of fat. The best way to do this is by changing your diet. Opt for foods that are high in protein and low in sugars and fats.

It is also important to remember that you’ll need to minimize the amount of calories you are consuming and try eating a light snack before your workouts. It is recommended to have one snack between your breakfast and lunch and then another snack between your lunch and your dinner. Research has shown that when people do cardio on an empty stomach, they burn more fat while exercising, but less fat throughout the rest of the day. Without all of that food in your stomach to burn, you body will look to other places for energy: Your muscles.

Having an intense cardio-filled workout with only a light snack in your stomach will aid in burning muscle instead of burning fat. When people are looking to gain muscle, they will do the exact opposite of this. Even though you are burning muscle, you still have that toned, slimmed look that you desire. Give these few simple steps a shot and you’ll be amazed at the results.

how to lose inner thigh fat workout plan

Workout Plan To Lose Inner Thigh Fat

We mentioned how vital it is to switch up your workout routine. If you do the same workout five days in a row, then eventually your body will hit a plateau and there will not be any more improvement. In order to help you get to your personal goal and get thinner thighs, we have created a five day workout plan for you. Depending on whether you are trying to burn fat or muscle, these may need to be modified a bit.

Don’t forget about the nutrition. That part will have to be all on you, but you can do it. Because you are mainly focusing on legs, this workout has been catered towards leg workouts. However, don’t forget that it is very hard to lose weight in just one specific spot on your body. When you workout, you will lose weight everywhere else too. So, it might be a good idea to include exercises on other areas like your back, arms, abs and chest.

This Is Day 1

15 to 20 minutes of cardio

Squats 3 sets of 10 reps

Barbell squats 5 sets of 10 reps

Lunges 3 sets of 20 reps (each leg)

Glute bridge 3 sets of 20 reps

 

This Is Day 2

15 to 20 minutes of cardio

Bicycle crunches 3 sets of 20 reps

Oblique crunches 3 sets of 20 reps

Single leg raises 3 sets of 20 reps (each leg)

Plank 3 sets of 1 minute

 

This Is Day 3

15 to 20 minutes of cardio

Bicycle crunches 3 sets of 20 reps

Lunges 3 sets of 20 reps (each leg)

Squats 3 sets of 10 reps

Push-ups 3 sets of 10 reps

 

This Is Day 4

15 to 20 minutes of cardio

Squats 3 sets of 10 reps

Bicycle crunches 3 sets of 20 reps

Glute bridge 3 sets of 20 reps

Plank 3 sets of 1 minute

 

This Is Day 5

15 to 20 minutes of cardio

Single leg raises 3 sets of 20 reps (each leg)

Bicycle crunches 3 sets of 20 reps

Push-ups 3 sets of 10 reps

Lunges 3 sets of 20 reps (each leg)

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Good Nutrition Habits to Lose Inner Thigh Fat

Whether it’s fat or building muscle you want to get rid of to get thinner thighs, you’ll have to lower your caloric intake. That means changing your diet. By not consuming as many calories, your body will look to the fat that is already stored for energy and will therefore, burn that fat.

You might have to eat smaller portions of fruits and veggies instead of larger portions of meats and carbs.

A study published in 2011 in Obesity Facts looked at the diets of more than 400,000 Americans. They found that those who ate the most fruits and veggies were more likely to have a healthy weight, regardless of their physical activity levels. So, it may just be a easy diet change you need.

A 2008 study published in the American Journal of Clinical Nutrition concluded that people who eat higher-protein diets burn more calories, so easy weight loss, throughout the day than those who followed lower-protein diets. It also reported that those on higher-protein diets retained lean muscle building as they lost weight. Hello, slim thighs! Make sure they are the right kinds of protein, though, specifically those low in unhealthy saturated fat. Opt for skinless chicken, eggs, beans, fish and Greek yogurt instead of those fatty red meats.

Even adding light snacks in between meals will keep your metabolism working fast. The best, most nutritious snacks include apples, bananas, yogurt, peanut butter sandwiches and oatmeal. Opt for a snack that only has 10 to 15 grams of protein because that is all your body really needs for your muscles.

Another important note is to avoid having energy drinks when you are trying to lose weight. Energy drinks have 14 to 15 grams of carbs in 8 ounces, 110 milligrams of sodium and 30 milligrams of potassium in them. Your best bet is to stick to water. It is vital to stay healthy and eat nutritious foods for your body. Don’t starve yourself! You are what you eat.

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Conclusion

To achieve this fitness goal you’ll need to come up with a proper workout and good nutrition plan that is just for you. Don’t starve yourself. That is not healthy and your body won’t do what you want it to do this way. Be sure to eat healthy. Also, remember that it is okay to splurge a little. This won’t happen overnight so you shouldn’t expect it. Go ahead and grab that cheat meal you have been craving all week, but maybe opt for a nice garden salad at lunch the next day.

Whatever you do, determine how to lose inner thigh fat requires you to lose muscle or fat. From there, react with the right course of diet and exercise plan. Hit the gym workouts with that plan. The results will follow if you are patient.

By Sarah Bayard

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