Having too much inner thigh fat can be embarrassing and painful, especially if it rubs together.
So in this tutorial I am going to show you how to lose inner thigh fat once and for all.
The bad news: it won’t happen overnight.
The good news: you don’t need to buy any expensive supplements or weird treatments.
And treatments are many. There are thigh toners, diet pills, thigh wraps, thigh creams, thigh lotions, and even liposuction.
Maybe you have tried a treatment, maybe you haven’t.
Either way, rest assured that you can lose inner thigh fat with the right fitness plan – you don’t need any “treatment.”
Just make sure don’t follow a generic “weight loss” plan – you’ll end up disappointed.
So let me show you how to get thinner inner thighs.
What Prevents You From Being Able To Lose Inner Thigh Fat?
There are many contributing factors here, but the most important one is the gynoid pattern of fat deposition. Simply put, this means that the female body is built in such a way that the accumulation of excess inner thigh fat is more probable.
How do you reverse it? By doing the following:
- Lowering levels of estrogen, a fat accumulating hormone
- Increasing levels of testosterone, a fat burning hormone
- Entering a caloric deficit
- Doing lower body exercises
- Doing upper body exercises
- Doing thigh toning exercises
- Doing moderate amounts of cardio
The last one is very important because large amounts of cardio will not solve your inner thigh fat problem. In fact, it can make the problem worse when done improperly.
Because cardio can interfere with resistance training – your most powerful tool for annihilating inner thigh fat.
The issue here is that resistance training forces your body to burn a lot of calories which takes a toll. Add in a bunch of cardio on top of this and your metabolism will shut down.
So you should only be doing moderate amounts of cardio. And make sure you listen to your body. If you are really sore don’t do a bunch of high intensity cardio, stick with lower intensities.
Only do high intensity work on the days you feel refreshed and less sore.
How To Lose Inner Thigh Fat With High Intensity Resistance Training
So why is resistance training such a powerful tool? Because of all the different exercise modalities it will burn the most calories.
The cool thing about resistance training is that it forces your body to burn many calories outside of your workouts. And it also drives down insulin levels which further accelerates fat loss.
And keep in mind that losing inner thigh fat is all about calories in versus calories out.
You cannot spot reduce thigh fat. You have to put your body in fat burning mode and wait until the inner thigh fat gets released.
Sometimes this will happen right away, other times you will have to be more patient.
Now the best way to do resistance training is with total body circuits. Remember, it’s all about burning more calories so you have to work your upper and lower body.
Doing thigh exercises all day will leave you sorely disappointed. In fact, you’ll probably just end up with bigger thighs (muscle + fat).
Imagine that, doing a bunch of thigh exercises all day only to notice that they are bigger, not smaller!
Now recovery is critical here. Because resistance training works so much muscle, you have to rest properly in between workouts. If you don’t, you could end up with adrenal fatigue. A situation where you feel chronically tired no matter how much you rest and sleep – you’ll end up like a zombie.
Your metabolism will also crash – you’ll burn less and less calories.
To avoid this, only resistance train 2-3 times per week and get 1-2 days of rest between each high intensity session.
Here is a template for assembling your total body circuits:
Exercise 1: pushing muscle (i.e., push-up)
Exercise 2: pulling muscle (i.e., pull-up)
Exercise 3: lower body muscle (i.e., lunges)
Don’t get any rest between each exercise. Only rest once you have completed the circuit. Try to do 3-4 circuits per workout
And make sure you use heavy weights that bring you close to failure. This will maximize the amount of inner thigh fat you lose.
Eating More To Lose More Inner Thigh Fat
It is possible to eat more food while losing more inner thigh fat. The key here is to eat nutrient dense food. Food that is high in volume, but low in calories.
You see, eating more food does not necessarily translate into eating more calories.
And fat loss is ultimately controlled by caloric intake.
So what can you do to increase nutrient density? Every time you sit down to eat cover half of your plate with dark colored vegetables.
Although simple, this strategy is very effective. Vegetables are loaded with nutrients, prevent sickness, accelerate recovery, make you feel full and slow down digestion.
The slowing down of digestion is their biggest benefit, though. Because slower digestion rates translate into less calories going to fat cells and more calories going to active cells.
In other words, slower digestion rates will starve the fat cells in your inner thighs.
Now to slow down digestion even more, make sure to also incorporate the following food groups into your diet:
Having all of these in your meals will not only slow down digestion further, but it will also prevent you from feeling deprived. And remember that each one plays an important role.
Carbohydrates give you energy to burn more calories during exercise, protein helps your muscle tissue recover and fat helps you increase testosterone and lower estrogen.
Thus, completely eliminating a food group a la fad diet is not the way to go.
Ok, now that you are eating balanced meals it’s time to focus on caloric load. You have to make sure that you are eating less calories than you burn.
To do this, log the amount of food you eat for a couple weeks. If the inner thigh fat isn’t coming off fast enough, decrease your portion sizes by 15%. Keep on doing this if progress stalls.
And don’t forget to exercise with your highest levels of intensity.
Learning how to lose inner thigh fat can be difficult or simple. If you buy into all the bogus treatments out there it will be difficult, but if you follow the advice outlined above it will be simple.
All you have to do is take massive action. Because without action the inner thigh fat will never go away.
So get going and start working towards those thinner thighs right now!