For many women, figuring out how to lose leg fat is a challenge because generic “weight loss” advice does not apply.
Maybe you have tried a generic weight loss program only to notice that your leg fat is still there.
The good news is that you don’t need any type of cream, wrap or pill if you want to lose leg fat.
You can get thin and toned legs by using a specialized exercise and diet plan.
Here’s how to do it.
The Two-Pronged Approach
You need to do two things: burn off as much body fast as possible while simultaneously tightening the muscles in your legs.
To burn off body fat you need to create a caloric deficit with a combination of total body exercise and diet. And to tighten the muscles in your legs you need to do specialized exercises for your lower body.
Now most women fail here because they only focus on one aspect. They’ll burn off a lot of body fat with diet alone only to notice that their legs still look flabby, or they’ll only do lower body exercises which makes their legs bigger than before.
The best approach is one that attacks every contributing factor.
The bad news is that women are more likely to store fat in their legs – this is a fact of nature. The good news is that you can get rid of as much leg fat as you want.
It’s all up to you.
And don’t buy into the idea that genetics have doomed you to have fat legs for the rest of your life. Because although genes can nudge you in one direction, it’s ultimately up to you whether or not they are fully expressed.
How To Lose Leg Fat By Burning Off Body Fat
It’s not possible to selectively lose leg fat first. But it is possible to keep on burning body fat on a consistent basis until you tap into those stores of leg fat.
You see, simply doing leg exercises all day will not reduce leg fat. You have to do a lot of total body training so that your body releases as many fatty acids as possible. Eventually, the fat will come off of your legs.
In other words, spot reduction is a myth.
But losing fat is just part one of the equation. You also have to tone the underlying muscles for the best look.
So to burn off body fat you have to do total body exercises in circuit fashion.
And to tone the underlying muscles you have to do specific leg exercises.
Some dietary trickery is also needed for optimal fat loss. More on this later.
Total Body Exercises And Leg Exercises
To burn the most calories, you need to do your exercises in circuit fashion. One after the other without any rest in between.
I recommend assembling your circuits using this template:
Lower body movement
Lower body stability movement
Lower back stability movement
Note that you want to cycle in stability exercises for your lower body and lower back. This will help you tone all the smaller, more obscure muscles in your legs while simultaneously improving the health of your lower back.
The latter is very important because a bad back can singlehandedly ruin your ability to lose leg fat. You see, some of the best total body exercises and leg toning exercises require a strong lower back. And if you suffer from chronic back pain it will be very difficult to do them.
You’ll be forced to use easier, less effective exercises.
So it’s really important that you proactively keep your lower back healthy and strong before it becomes problematic.
There will be some variation in terms of how often you perform a workout – each body is different and recovers at varying rates. But you should try to exercise with circuits 2-3 times per week. And get as much rest as possible between each workout.
To maximize caloric burn and hormonal output, do 6-10 repetitions for each exercise and keep rest periods between each circuit as short as possible.
This will create a massive metabolic demand on your body. And you’ll burn a lot of calories in the process. The good news is that if you exercise with a lot of intensity, this metabolic demand will force your body to burn extra calories for days on end.
A single one hour workout can produce days of heightened caloric burn.
This is why circuit training with weights is so much more effective than doing a bunch of cardio to lose leg fat.
Cardio doesn’t have the ability to burn as many calories, change the contour of your legs or increase production of hormones.
And hormones play a very important role here. You see, estrogen makes your body store leg fat while testosterone makes your body burn leg fat.
What’s the best way to decrease estrogen and increase testosterone? With circuit training.
Is Cardio Really That Bad If You Want To Lose Leg Fat?
The dose creates the poison here. Too much cardio can make things worse, just enough cardio can make things better.
The most important thing here is to make sure that your cardio is NOT interfering with your circuit training. Otherwise, all those benefits we discussed earlier will go out the window.
Now the best way to make sure it doesn’t interfere is by doing a mix of medium, low and high intensity cardio. There are no guidelines that can be set in stone because each woman will react differently. Just make sure you don’t do high intensity cardio all the time.
Your body will not be able to recovery unless you are a well trained athlete – but you probably aren’t if you’re reading this!
Now as a general rule of thumb, stick to lower intensity cardio if you are really sore and do higher intensity cardio if you are less sore. Experiment with different intensities and stick with what works best for you.
Here are some more guidelines to keep you in the safe zone:
- Never do more than 50 minutes at a time
- Never do a full blown cardio session right before circuit training
- Don’t do cardio on an empty stomach – you won’t burn more fat
- Avoid treadmills
The Right Nutrition Plan
It’s surprisingly easy to eat more calories than you burn with exercise. And you can ignore all the experts:
Calories in versus calories out controls how much leg fat you can lose.
No matter how much exercise you do and no matter how healthy you eat, if you’re in a caloric surplus you will not be able to lose leg fat no matter how hard you try.
There is no way around this.
Clearly, food quality, meal frequency, blood sugar levels, pre and post workout nutrition, meal size and supplementation also affect your progress… BUT, calories in versus calories out will have the final say in terms of how much leg fat you ultimately lose.
So the first step is to get your caloric intake under control. To do this I recommend logging all the food you eat for about two weeks. Then, reduce your intake by 25%.
This will put you in a caloric deficit and jump start the loss of leg fat.
And for faster results, eat balanced meals that have protein, carbohydrates, vegetables and fat in them. The more vegetables you eat the easier it will be to lose fat.
Final Thoughts On How To Lose Leg Fat And Keep It Off
If you are serious about learning how to lose leg fat you have to take action on the advice in this tutorial. If you bounce from one strategy to another, you’ll never get toned and sexy legs.
Apply the advice here and stick with it.
You will get toned and sexy legs!