It seems like figuring out how to lose thigh fat fast should be easy… Doesn’t it?
Maybe you’ve spent some money on diet pills, thigh wraps, creams, lotions or some gimmicky gadget. Here’s the thing: none of these are going to help you permanently lose thigh fat.
And let’s face it, having thighs that constantly rub together is not fun – you can’t even wear those short shorts any more. And who likes to hide their legs behind baggy clothes anyways?
The good news is that you don’t need to purchase any of those treatments to lose your thigh fat. All you need is a specialized exercise and diet program that burns away fat while simultaneously toning the muscles in your thighs.
Let me show you how to do this.
The Root Of All Thigh Fat
Before I show you how to lose thigh fat fast, you need to understand what causes it. Otherwise, you will be ill prepared to adjust your routine according to your particular lifestyle. Even worse, you might fall prey to yet another weird, gimmicky solution.
So where does all this thigh fat come from?
It’s just regular fat just like fat on any other area of your body. And since there’s nothing special about it, you can burn it off with standard exercise and nutrition principles.
Now the reason why women accumulate more thigh fat then men is because of gender differences. Women tend to display a “gynoid” (lower body) pattern of fat accumulation while men tend to display an “android” (abdominal) pattern.
Of course, there are always exceptions to the rule but this is the general pattern seen in the population.
The good news is that abdominal fat is more dangerous than lower body fat because it secretes toxins in close proximity to vital organs.
But there is a catch here: following a standard exercise program will not suffice here. You need to follow a specialized approach that is geared towards eliminating thigh fat as quickly as possible.
Here is what your approach needs to do:
- Burn overall body fat
- Slim and tone the major muscles in your lower body
- Improve your estrogen to testosterone ratio
- Maintain the health of your lower back
Note that keeping your lower back healthy is critical because doing a bunch of thigh toning exercises is very difficult if you’re plagued by aches and pains.
Sadly, most modern day environments lead to accelerated lower back degeneration. More on this later…
How To Lose Thigh Fat With Exercise
Without a doubt, the best type of exercise modality for losing your thigh fat will be resistance training. It will directly address the four issues I mentioned earlier.
Also, resistance training is the most efficient type of exercise you can do because it can force your body to burn extra calories for days after your workout. There is no other type of exercise that can burn this many calories.
And burning calories is your top priority here because calories ultimately control fat loss.
Now to create the highest caloric burn possible, you should be doing series of resistance training circuits that target all the major muscles in your body.
That’s right, only focusing on your lower body muscles is a big mistake. You see, by targeting more muscles you will burn more calories and secrete more fat burning hormones (testosterone + growth hormone).
And as levels of testosterone go up, levels of estrogen go down.
This is one of the main reasons why so many women fail to lose their thigh fat – because they only do exercises for their thighs!
Although counterintuitive, exercising your thighs is not the best way to lose thigh fat.
Ok, so you’re convinced that doing a combination of total body exercises and specialized thigh toning exercises is the way to go. But what is the best schedule for all of this?
Follow this simple rule: do 2-3 resistance training workouts per week with 1-2 days of rest in between.
As long as your workouts are high intensity, you will get results with this frequency.
And remember that keeping your lower back healthy is critical here. So make sure you focus on your “stabilizers” not your “movers.” Most movement muscles are the visible ones – they create that six pack look.
But it’s the muscles you can’t see that make a difference here. You need to do exercises that target the deep, stabilizing muscles that anchor around the structures in your lower back.
So make sure you do a lot of planks, bird dogs, curl ups and other stabilizing movements. Remember: an injured lower back can singlehandedly ruin your ability to exercise your lower body properly.
Hold On A Second – You Just Want To Learn How To Lose Thigh Fat, Not Turn Into a Sheman!
Look, lifting weights will not turn you into more of a man and less of a woman. Most of those female bodybuilders you see are training for hours every day AND injecting themselves with androgenic (male) hormones.
You have nothing to worry about here.
Ironically, lean muscle tissues occupies very little space, but burns lots of calories which accelerates fat loss.
In other words, having a little lean muscle (low volume tissue) can help you get rid of a lot of fat (high volume tissue) and get skinnier thighs faster.
Now if you are still paranoid about gaining copious amounts of muscle, just make sure that all of your exercise sets are above fifteen repetitions. At this repetition range, it will be virtually impossible to gain significant amounts of muscle.
Having said that, lower repetition ranges burn more calories…
The Right Diet For You
There are 1,234,675,456,545 diets that you could potentially follow. And each one is backed by a different guru that has a unique “theory.” One guru even thinks intestinal parasites are too blame.
Here’s the good news: you can ignore all the different theories and angles. Your diet only has to do one thing:
- Put you in a caloric deficit.
That’s right, as long as you are eating less calories than you burn, you will slim down your lower body.
Of course, blood sugar levels, nutrient load, hormones and all the other variables are important. But the amount of calories you eat will ultimately dictate how much thigh fat you can lose.
So what type of diet will put you in a caloric deficit while simultaneously addressing all of these variables?
A balanced diet with so many nutrients that entering a caloric deficit is relatively painless. The more nutrients you eat, the less hungry you will get.
Obviously, you can’t restrict calories too much here or you will end up ravenous regardless of nutrient load. The body has its limits. So just make sure you never eat less than 85% of your caloric needs.
A simple method for controlling caloric intake is too simply control your portion sizes and log the amount of food you eat for a couple weeks. Then increase or decrease caloric intake depending on how rapidly you are losing thigh fat.
To ensure sufficient nutrient load, simply assemble your meals with the following groups in mind: protein, carbohydrates, fat and vegetables. And make sure you eat lots of vegetables to slow down digestion and increase immunity.
What About Running On A Treadmill All Day?
Can you just stop eating and run on a treadmill all day?
If you don’t eat enough food your metabolism will crash. And running on a treadmill all day is not the solution either.
Best case scenario: running all day can make your thighs smaller, but they will still look flabby and loose.
You will probably still feel embarrassed to show them off.
However, if you combine cardio (i.e., running) with resistance training you can get better results if you do it the right way.
Remember that resistance training is the best exercise modality for losing thigh fat because it addresses all four issues and burns more calories. So you want to avoid anything that interferes with the resistance training effect.
And that’s the problem: too much cardio will interfere with resistance training.
You see, intense resistance training (top priority) requires ample recovery time. Cardio can interrupt this.
The solution is simple, though: do a mix of low, medium and high intensity cardio depending on the level of soreness in your body. Ignore all the so called experts who claim that high intensity interval cardio is the way to go.
Use cardio as an additional tool, not as your main tool.
One more thing: low intensity cardio is not a waste of time just because it doesn’t burn a massive amount of calories. It helps your body recover because of increased blood flow and it burns calories without stressing your system.
Final Words On How To Lose Thigh Fat Fast
Overanalyzing all the different experts and all the different programs will get you nowhere soon. You need to take action on this information as soon as possible. Only then will you be able to lose your thigh fat once and for all.
It is possible for you to get back into your high school jeans if you set your mind to it.
All that’s left is to take action.