If you are interested in the question of how to lose weight on the legs with the help of exercise, and not with the help of miracle pills, fasting or cling film, then you have already chosen the right path. In this article I will tell you how to make your legs every man's dream with the help of training.
Then we will talk about what exercises you need to do to lose weight in your legs.
How should you train to lose weight on your legs?
Training is always hard. It's easy to eat fat, but getting rid of it is always difficult.
If it is easy for you to exercise, it means you are doing something wrong and your fat legs will stay with you until the end of your days.
For starters, you shouldovercome laziness and stop feeling sorry for yourself. Only princesses feel sorry for themselves, and I haven't seen a princess with big legs yet. Then we run into the hall and start becoming a princess.
You need to train regularly. One workout every millennium won't make you lose weight, I hope you understand that.
Many girls are afraid to lift barbells, dumbbells and, in general, anything that weighs more than their smartphone, citing the fact that they will become male amazons. I assure you that this is not true at all. To be a man, you literally have to have balls. Because with a woman's testosterone levels, your chances of pumping are negligible.
Therefore, let's put all fears aside, take a heavy dumbbell in our hands and start pumping the legs of our dreams.
Work out in the gym 2-3 times a week for about 1-1. 5 hours and your thighs will become more toned in a month. But this does not mean that in a month they will become perfect. For a good result you need to go a long way, which can take more than a year. So I hope you have patience and strength.
Do squats help?
Squats are the most popular fat burner and exercise of all time.
In the Paleolithic era, women did squats in their caves while their husbands hunted mammoths. Therefore, you should not neglect them.
Squats are a heavy compound exercise that uses almost every muscle in our body. The more muscles are involved in the work, the more calories will be spent performing the work. So,fat will burn faster.
You can squat in different ways, for example with dumbbells, with a barbell on your shoulders or even with machines. But I recommend using exercise machines less and doing squats with free weights to lose weight; it is more difficult, but more effective.
And again, don't be afraid to use weights, it won't make you a man with muscles the size of a skyscraper. On the contrary, this way you will exert more effort, therefore more energy will be spent and, accordingly, more fat will be burned.
And if you feel hard after three squats and think that's enough, thenstand in front of the mirror and squat there. Whenever you want to stop and sit on the couch, look at your legs in the mirror. This will motivate you to sit down a million more times.
You have to do a lot of squats. If it's hard for you, it means you're doing everything right. If you can no longer squat, do it five more times. These five squats will be the most beneficial. Learn to overcome your laziness and you will achieve success.
But squats are not the only training exercise for losing weight on legs and thighs. I'll tell you about the rest a little later.
Cardio training
An integral part of your workout to lose weight in your legs and thighs is cardio. They can be added anywhere, for example in the morning before work or school, or in the evening or after training.
I recommend doing cardioon days when you don't have trainingin the gym, in the morning on an empty stomach.
Cardio can be performed in different ways, for example:
- on a treadmill or just outside;
- exercise bicycle;
- step by step;
- skipping rope;
- in a swimming pool.
Running and walking
I consider this option one of the most effective and interesting ways. You don't have to do it in the gym, you can just hang out.
The route can be built through a park, the shore of a reservoir or simply through beautiful places. This training will take placenot only fast, but also interesting.
But you have to be careful when running. If you already have back or knee problems, I don't recommend running. If you do not have these problems, first buy special shoes, learn to run correctly and only then run like the wind. Even better, of course, would be to travel on a special rubberized track. This way your joints will definitely be safe.
Does the exercise bike help you lose weight in your legs?
It definitely helps. If you have a normal bicycle, you can also go around the whole city and see many new places. If that's not possible, an exercise bike at the gym or at home might also be a good option.
Stepper training
Not a bad thing either, butjust not that miniature thing with pedals. Personally I find it useless.
You'll probably burn a few calories, but it will be such a small number that it's funny to even say.
Better to use Orbitrek oran ordinary scale. It will be much more effective.
But I would also like to warn you that from such loadscalves can be pumped. If you have a predisposition to massive calves, it's best to avoid this type of cardio.
Jump rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories even faster than you empty the refrigerator. But be prepared for the fact that after 5 minutes of jumping yourthe calves will burn like hell.
Fat is burned efficiently, but it won't last long, so I still recommend choosing to jog at a moderate pace.
I swim
There is a lot of controversy about swimming. Some say it is ineffective, while others agree that swimming is necessary to lose weight.
I will agree with both sides. It all depends on the person. I'm like a guy whoHe dedicated 8 years of his life to swimming, I can say that it is very difficult. But in order for it to become difficult for you, you need not to swim doggy style, but to adhere to the correct technique.
Sinking like a stone is not the correct technique, so if you don't know how to swim it's best not to go to the pool.
Mostenergy-intensive and heavy style- this is a butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
I will give the next priority to freestyle: freestyle, even a heavy style. If you swim fast, after 50-100 meters you will already feel tired.
Then I will highlightback, this is not such a heavy style, but it also burns calories well. But you need to swim not in order to have time to look at the drawing on the ceiling tiles, but in order to dream of how to swim to the end and not die.
Breaststroke is pretty much the same thing. Grandmothers love to swim in this style. They usually swim slowly, in a measured manner, observing the entire perimeter of the pool. Of course I can understand them, it's difficult for them, after all, their age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
To lose weight,you have to make an effort, if you don't, the fat won't go anywhere.
Walk in place
Suddenly, right? But don't worry, it just seems a little strange, but in reality, if you practice walking in place correctly and often, you will get slim and toned legs very soon.
To avoid confusion from passersby, I recommend doing this type of cardio at home.
Slimming leg exercises in the gym
To begin with, I want to say that doing leg exercises is, of course, good, but alsodon't forget the other muscles.
Furthermore, exercises on the back itself, for example, also require a lot of energy. And as we've already discovered, burning energy is the real way to burn the fat everyone hates.
To keep your legs not only slim, but also toned, I want to highlight the following exercises.
Squats
I've already talked about this a little higher, so I'll say it briefly. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the bestnot only to slim your legs, but alsopump your buttocks. And men love toned buttocks.
Lunge
There are simply endless options for performing this exercise.
They can be performed both on the spot and in motion, with or without stepping back, simple and diagonally, with the leg suspended and a million other options.
The one and most important thing to remember isthe emphasis should always be on the heeland there should be a right angle at the knee.
Leg press with platform
In principle, an exercise similar to squats. Many of those who have spinal problems replace them with squats, since the load on the spine is minimal. Here you can play with the position of your feet. Spread your legs - you use more of the inner surface of the thigh, put it narrower - the outer one, you can also put your feet on top of the platform and pump your hamstrings.
Cut, cut, Romanian cut
Deadlifts can be classic (narrow-leg stance) or sumo (wide-leg stance). The movement is also reminiscent of squats, only here the barbell is not on the shoulders, but in the hands and it is necessary to lift it off the floor.
Leg positioning affects the muscles working similarly to leg positioning in a platform press.
The deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift in that here our legs are straighter and we work mainly on the hamstrings and glutes.
Thisthe most effective exercisesto lose weight on the legs. They fall into the category of basic exercises. There are also isolation exercises, which I will talk about below.
All of the exercises listed above can be performed in any gym. If you have previously only seen the gym in photos, I recommend you start training with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost alwayscover only one muscle, so such exercises are not entirely suitable for losing weight. To lose weight, you need to use as much muscle as possible to burn as many calories as possible.
Isolation exercises include:
- Bringing the leg back and to the side. You can do them both in simulators and with free weights, for example, with weights that are put on the legs, you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. The information involves the adductor muscle of the thigh and the extension of the gluteus.
- Extension and flexion of the legs in the simulator. Curls work your hamstrings and some calf muscles. I generally do not advise girls to use extensions, as these muscles receive enough load from basic exercises.
- Glute bridge. This exercise is more of a core exercise, as it works your legs, buttocks, back muscles and even your abs. But the energy consumption in this exercise is significantly less than the ones I listed in the previous section.
In short, if you only do leg swings at home, it's unlikely to help you lose weight (unless, of course, you do it 24/7). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "shaping your figure".
Stretching for slimming legs
Stretching is not very suitable for losing weight in the legs, butoverall it's a very good thing.
After training, it would also be advisable to do a short cool-down in the form of stretching, but not very intense.
Lifting weights clogs up your muscles and over time you could turn into Pinocchio, you will just be made of wood.
Therefore, do not try to lose weight in the legs with stretching, but be sure to use it in your workouts,so that your legs are slim and graceful.
How quickly will the result be?
And once again I want to emphasize that nothing happens quickly, you have to work hard every day to see at least some changes.
Transforming your body is a long and difficult process, so if you think that in a week you will become a goddess, then you can immediately take out ice cream from your stash.
A few words about nutrition
Speaking of ice cream. To lose weight it is not enough to do physical activity, to do so you also need to eat well. It is necessary to exclude as much as possible everything fried, sweet, flour andstop overeating at night.
Eat more often, but eat less. But you don't have to starve either. For a full workout, your body needs energy, which you get from food. Therefore, stock up on breast, buckwheat and go to the legs of your dreams.
Conclusion
In the end, I want to say that you have already done well to read this article. You are one step closer to the result. If you follow all the tips I have described here, in a year all your friends will be jealous of your slim legs. And I wish you good luck, I hope everything works out for you.