The problem of a heavy rump and fat legs is commonly seen in women who tend to store more weight on their hips and legs. Thundering thighs and blooming buttocks have been a sore point for many women, preventing them from mingling at social dos or wearing their favourite clothes.
However, battling with lower body weight is not a lost cause. With the correct workouts and diet plan you can easily get rid of fat legs and flaunt, lean, sexy and toned legs. Here are some ways to lose fat legs.
Exercises to Lose Fat Legs
The lower body has four basic muscle groups namely the gluteus maximus, quadriceps, hamstrings and the calves. It is heartening to know that these muscles are fairly large which makes them more responsive to workouts as they burn more calories during a single session.The idea is to get in a combination of cardio to get rid of flab from the legs, strengthen, and tone the muscles.
Let Us See The Cardio Plan And Strength Training Programme One Can Adopt To Get Rid Of Fat Legs.
Cardio not only helps to burn calories and shed fat from the legs but also helps to tone the lower body muscles. Go in for vigorous cardio like cycling, swimming or running to help you lose fat from the legs and the buttocks. In fact running is one of the best exercises to tone and shape up the legs.
You will soon be able to flaunt lean legs and thighs and super toned calves. When you are doing cardio, go in for high intensity interval training in which you combine periods of low intensity with high intensity to maximize calorie burn and speed up weight loss.
2. Weight Training:
Weight training is an essential and important part of fitness for lean, sexy and toned legs. In fact, you cannot rely solely on cardio to help you shed fat from the legs especially if you have a tendency to pile on weight on the lower body. Some of the exercises mentioned below are necessary to get super hot and toned legs.
3. Weighted Squats:
Squats done with weights are some of the best exercises for not only a toned buttock but also for shapely legs. You can do barbell squats with weights racked on either end of the barbell. Start with a small but a moderately challenging weight. Support the barbell on the shoulders and the back and grip the barbell from its centre with both your hands.
Now keeping a very straight back, squat down completely as if you are sitting down on a very low chair. Do not arch your back but keep it erect and look straight. Inhale as you go down and exhale when you come up.
Do 10-12 reps and aim for 2 sets of this exercise. Squats are a difficult exercise to perform and must be done under supervision. They are also a guaranteed exercise for weight loss provided you do them religiously.
Another great exercise for toned hamstrings and calves are lunges. Perform lunges without weights if you are a beginner and with weights for more intermediate exercisers. You can hold 5-10 pound dumbbells in both your hands and perform this exercise. Lunge forward with your right leg out in front and left leg behind.
Go down as much as you can ensuring that your knee does not cross the toe. Keep your abdomen sucked in tight and back straight. Inhale as you go down and exhale as you go up. Repeat the same for the left leg. Try to do two sets of 12 reps for each leg. You can increase the reps or the weight to make the workout more challenging. This is a great exercise for firm and toned legs.
5. Calf Raises:
Calf raises can be done in conjunction with running to get rid of bulky calves. You can perform this exercise at your local gym with the help of a calf raise exercise machine. Calf raises give you more toned and streamlined calves and are great for shapely legs.
6. Leg Presses:
7. Diet and Lifestyle:
You can spend hours in the gym but nothing will make any difference to your body if you do not overhaul your eating habits. Stay away from fast, refined and junk foods. These are loaded in saturated fats that make you gain weight especially on the legs and tummy.
Eat 5-6 small meals in a day to keep your metabolism up and help you stay slim. Your snacks should consist of a healthy mix of fruits, nuts, crackers, sandwiches, cheese and salads all of which are healthy and nutritious for the body.
8. Exercise Portion Control:
There is frankly no need to deprive yourself of your favourite foods even as you plan to get super toned and fit legs.
Eat smaller portions of your favourite foods rather than depriving yourself altogether. This will help you to keep your perspective without punishing yourself.
9. Stay Happy:
It is not easy to lose weight especially if you have a tendency to put on weight on your legs. However, by staying disciplined and positive you can speed up your results. Break weight loss plateaus by consulting a fitness trainer who can guide on ways to do so.
10. Wear Leg-Flattering Clothes:
Wear darker pants, jeans and trousers if you have fat legs as darker colours give the illusion of being slim. Avoid tights or leggings if you have bulky legs as these make your legs look large. By following the above diet and exercise tips, you can easily get rid of fat legs.
Aim to do 3-4 sessions of cardio every week along with 2-3 sessions of strength training to help you get the desired results. Eat a low carb and high protein diet that is helpful in building lean, toned and sexy muscles on the legs.