Having fat thighs can be a horrible nightmare, especially if they rub together. So in this guide I am going to show you how to get rid of thigh fat.
But why do this in the first place? Because fat thighs can look like cottage cheese, can force you to hide behind baggy non-sexy clothes, can make you avoid the beach and pool, and can make you more self-conscious in front of your significant other.
As you can see, learning how to get rid of fat thighs can make a huge difference in your quality of life.
And wouldn’t you like to fit back into those high school jeans again?
Let me show you how.
Creating Instant Forward Momentum
The first step here is to create instant forward momentum. Taking action is by far the most important thing you need to do first. So we will start with exercise.
It will give you an instant injection of adrenalin and forward movement. And this momentum will carry over into your diet.
So what type of exercise is best for getting rid of thigh fat?
You need to do resistance training in circuits for your upper and lower body – not just your thighs.
Because if you only did exercises for your thighs they could end up bigger than before! This happens because the newly sculpted muscle will push out against the existing thigh fat.
This is actually one of the main reasons why so many women fail here – they only do exercises for their thighs and neglect the rest of their body.
Although counterintuitive, exercising the rest of your body will make your fat thighs smaller. You see, total body exercise burns more calories and makes you secrete more fat burning hormones.
Thigh exercises alone, on the other hand, don’t burn many calories or increase fat burning hormone production.
But you can’t just do total body exercises either. Otherwise, you could end up losing massive amounts of weight and still have thighs that don’t look as good as they should.
The key is to properly combine everything. Total body exercises for overall body fat loss and specific lower body exercises to keep your thighs tight and compact – not loose and flabby after all the weight loss.
Here are some great exercises for your upper body: bench presses, dumbbell rows with one hand, barbell rows, and military presses.
Here are some great exercises for your thighs: lunges, wide stance squats, step-ups and stability ball squats.
Now resistance training is the most powerful exercise tool for burning off thigh fat, but there is a catch.
The catch: you have to push yourself.
Use heavy weights that bring you close to failure. Exercise 2-3 times per week and leave about 1-2 days of rest in between.
Remember that the more intense your workouts the more calories you will burn for many days thereafter. So go 110% for one hour and enjoy the benefits during the following days.
Here is how resistance training slims down fat thighs so effectively:
- it increases EPOC (exercise post oxygen consumption) which burns calories
- it increases growth hormone and testosterone (fat burning hormones)
- it forces your body to expend lots of calories during muscle fiber repair
- it lowers estrogen which increases thigh fat
- it lowers blood sugar and insulin
And the list goes on, but these are the primary benefits here.
As you can see, cardio cannot accomplish all of this. This is why simply running all day doesn’t produce the best results.
If you are serious about learning how to get rid of thigh fat you have to resistance train with circuits!
Hey! I Don’t Want To End Up Looking Like Arnold Schwarzenegger!
Don’t worry, there is not enough testosterone in your body for this to happen. You will look lean and sculpted with circuits. Your fat thighs will become skinny thighs, I promise.
The bottom line is that your body doesn’t have the right bone structure or hormonal profile for massive muscle gains to take place.
And even if you could gain man-like amounts of muscle, it would take a very long time. Muscle building, even for men, is a very slow process.
How To Get Rid Of Fat Thighs With Dietary Trickery
Most fad diets are unsustainable and do little to permanently reduce fat thighs. You are better off staying away from the fads and sticking with solid science.
And the science says that a balanced diet is best. Here’s why:
- it will lower blood sugar and insulin
- it will have the highest nutrient load
- it will prevent feelings of deprivation
- it’s sustainable
Again, there is a catch: you have to be in a caloric deficit, eating healthy is not enough.
You can ignore all the hype and all the “experts”, if you eat more calories than you burn the thigh fat will never go away. No matter how much you exercise, if you eat too much it will be nearly impossible to get rid of fat thighs.
The good news is that you don’t have to count calories. It’s possible to use simple portion control here.
Only eat until you feel full and log your intake for a couple weeks. Then, increase or decrease the amount of food you eat depending on progress.
So how do you make sure your diet is balanced? Add a food item from each group every time you eat:
For optimal results exclude carbs from your last meal and cover half your plate with vegetables every time you eat. The increased vegetable load will slow down digestion and increase satiety.
How To Get Rid Of Thigh Fat Even Faster
Here are some simple strategies for accelerating your results:
- Wake up at the same time every day
- Get 8 hours of sleep
- Drink water in between meals
- Drink loose leaf green tea or yerba mate earlier in the day
- Exercise a couple hours after breakfast
- Do 3-5 cardio sessions each week
- Move around as much as possible
- Rotate your carbohydrate intake
To rotate your carbohydrate intake, simply eat less carbs on the days you don’t resistance train and more carbs on the days that you do.
This will increase your caloric deficit while simultaneously bringing down your blood sugar even further.
Learning how to get rid of thigh fat does not have to be difficult or expensive. You can get thinner thighs by following the strategy outlined above.
All you have to do is act on this information.
So now is the time to stop reading and start exercising!