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Many men suffer from excess leg fat and look for ways to trim fat from their lower body. Unfortunately, targeted weight loss is impossible, according to "Yale Scientific" and other medical experts. This means that there's no way to lose fat in only your legs and not your chest, for example, unless you're genetically predisposed to doing so. However, you can still engage in cardiovascular exercise and eat a healthier diet to lose overall body weight. You can also perform lower-body strength-training exercises to increase muscular definition, density, toning and strength in your legs.
Consume roughly 200 to 400 fewer calories each day than you do normally to work toward a caloric deficit. The goal is to consume fewer calories than you burn through exercise and normal bodily functioning. Eat healthy foods such as fish, chicken, lean meat, low-fat dairy, vegetables, fruits, whole grains, nuts and legumes. Ensure that each meal contains protein, complex carbs and unsaturated fats.
Engage in at least 150 minutes of moderate cardiovascular exercise each week, or 300 minutes for even more pronounced health benefits, according to guidelines from the Centers for Disease Control and Prevention. This will increase your daily caloric deficit and allow you to lose more weight while improving the functioning of your heart and lungs. Ideal forms of cardio include rowing, stair-climbing, jogging, cycling and skiing, because they work your leg muscles.
Perform barbell squats. Stand up straight with a barbell resting on your shoulders at the base of your neck. Keeping your back straight and your head upright, lower your torso toward the floor by bending at your hips and knees. Pause for a moment once your thighs are approximately parallel with the floor, then press down on your feet to return to the starting position.
Do barbell lunges. Begin in the same starting position as the barbell squat. Step forward with your right foot approximately 2 feet while keeping the ball of your left foot firmly on the floor. Bend at your knees and hips to perform the motion while inhaling. Pause once your left knee is hovering just above the floor, then exhale while returning to the starting position.
Complete three to five sets of eight to 12 repetitions for each exercise. Perform both exercises together at least two times per week. Add additional lower-body exercises, such as calf raises, leg lifts, leg curls and other types of lunges and squats, as your leg strength improves.