Many people in search for a more physically fit body make note of specific areas that seem to be a little more pronounced in fat than the rest of their body. Some of these areas are the midsection, the buttocks, the arms and the thighs, people ask how can I lose the fat build up around my arms or how can I lose that excess fat on my thighs.
The problem is some people tend to gain more weight in different areas, it just depends on your genes and your body type. Today’s subject of discussion will be how to lose thigh fat in two weeks, can it be done?
Weight loss methods
It’s natural that if someone has a specific problem they want to do something about it or they want some kind of answer as to how to fix that problem, in today’s topic of concern is excess body fat in specific areas. A lot of people think that they can reduce the fat in their problem area or spot reduction.
If that is truly what you want is spot reduction you will probably need to have a specialist perform liposuction on that specific problem area but when it comes to spot reduction in the realm of fitness, your best bet would be to follow a weight loss method to reduce your overall body fat.
To engage in a healthy weight loss program you would need to reduce your overall daily caloric intake by 250-500 calories and following with a regimen of this nature, you should arrive at a healthy weight loss of 1-2 pounds per week.
Create a deficit
To lose one pound you will need to create a deficit of 3,500 calories. I have included a calorie calculator that you can click on to figure out how many calories you will need a day to maintain your body weight depending on your gender, age, weight and activity level, once you have arrived at that circulation then subtract 250-500 calories to arrive at the daily caloric intake you will need to lose weight.
When setting up a meal plan to lose the weight you will want to eat more frequently throughout the day, this will curb your tendency to snack on unhealthy food like chips and candy and you will want to eat smaller portions, this will boost your body’s fat burning potential.
If you don’t eat frequently enough like five small portion meals a day your body will go into a starvation mode, this means conserving calories, storing fat and burning muscle for energy and not fat.
Eat smaller portions, eat slower and quite eating when you no longer feel hungry. Choose low fat and free foods, these foods are lower in calories, fat and sugar. Eating a healthy diet will not only help with losing weight but also reduce the risk of heart disease and diabetes as well as lower blood pressure and cholesterol levels.
Cardiovascular play’s a very important role in weight loss, it improves cardiovascular health, cardio strengthens your heart and helps to efficiently pump blood throughout the body.
When monitoring your weight loss with cardio, you will need to burn 250-500 additional calories to lose another 1/2-1 pound per week.
Some of the best forms of cardio are cycling, swimming, jumping rope and elliptical trainer, these will burn the most calories per session. It is recommended that you get at least 150 minutes of moderate cardio exercise or 75 minutes of vigorous activity each week.
Benefits of cardio include improved cardiovascular health, lowers blood pressure, regulates blood sugar, reduces asthma symptoms, reduces chronic pain, helps you sleep better, regulates weight, strengthen the immune system, improve brain power, and boosts the mood.
Increase your intensity
The thing that you will want to concentrate on is increasing your heart rate, so it will be important that you consider using a heart rate monitor so you can gauge how hard you are pushing yourself and to keep track of your heart rate. A heart rate monitor can also give you motivation to push yourself harder.
Another subject I have talked about recently is HIIT training or high intensity interval training. This form of cardio takes you to a higher intensity in your cardio training. HIIT training you go for a short burst of high intensity followed by a short pause and continued with another short burst of high intensity and so on and so forth.
If you train with an elliptical, treadmill or stationary bike you can increase the incline or resistance to give your heart more of a workout but will also skyrocket the calories you are burning.
Another way you can increase your training intensity is find yourself a training partner, they can motivate you to push yourself harder and a training partner can help you to increase your overall intensity. If you find a partner that is equally as fast as you if not faster, you can actually be inspired to double your cardio training time as compared to if you were going it alone.
Incorporate strength training
Strength training will help firm and tone the muscles as well as helping you to lose weight when shooting for a higher rep range. weight training helps you to retain muscle while following a calorie deficit and losing weight.
Strength training also has a greater level of excess post exercise oxygen consumption than cardio exercise.
To adopt a strength training program for your thighs, make the majority of the exercises you perform ones that will raise your metabolism such as squats, leg presses and lunges and perform these exercises with higher reps like 20-25 repetitions.
There is never a simple execution or quick way to achieve a goal such as weight loss as we would like, it is always going to take time and energy to achieve great results for anything that is worth having.
For localized fat loss would be nearly impossible seeing as though the body doesn’t work that way. In order to lose weight requires a planned diet for sustainable energy and nutrition and without that and adequate cardio and strength training exercise, fat loss coupled with a firm and toned body would be impossible and if you don’t work too achieve the full package, localization will be impossible.
Whether it be trimmed thighs, arms or waist line that you are looking for, give my suggestions a try and see if they can’t pull you through to achieving your goals.
If you have any questions or comments please leave them below.