We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Excess fat that accumulates around your thighs and knees can wreak havoc on your self-esteem and self-confidence, not to mention your health and appearance. Because spot-reducing these areas is impossible, you must take on a full-body action plan that will reduce fat from your entire body. When your body fat reduces, so will that annoying jiggle in your upper legs. All it takes is a sustainable lifestyle makeover that includes a well-balanced, reduced-calorie diet and effective exercise.
Create a daily deficit of 500 calories so you lose 1 pound per week since 1 pound of fat has 3,500 calories. For faster results, increase your daily deficit to 1,000 calories so you lose 2 pounds per week. Avoid losing more than that, because fast weight loss might just be water weight instead of fat and can make you feel sluggish and fatigued.
Adjust your diet and eating habits so you consume fewer calories and contribute to your daily caloric deficit. Include filling, high-fiber foods, such as fruits, beans, whole grains and vegetables, so you feel satiated longer and are less likely to consume a lot of calories. Use smaller cups and plates to reduce your portion sizes, and replace high-calorie foods with low-calorie foods. Avoid depriving yourself from entire food groups -- eat everything in moderation. Develop eating habits that you can easily maintain over the long run and that don't make you feel like you're on a diet.
Perform at least 150 minutes of aerobic exercise per week. To really target your upper legs, do leg-intensive cardio to burn calories and tone the muscles in your legs at the same time. For instance, walk briskly or ride a bike on a level surface for three to four minutes at a pace you can easily maintain. Then increase your intensity by going uphill or as fast as you can for two minutes. Toggle back and forth between intensities until your workout is complete. In-line skating or climbing stairs are other good ways to get your legs moving.
Incorporate a full-body strength-training routine on two days of the week. Strength training helps to maintain and increase muscle tissue, and according to the Centers for Disease Control and Prevention, it can boost your metabolism by about 15 percent. Work all of your major muscle groups and perform two to three sets of eight to 12 repetitions of each exercise. Use weight that's heavy enough so you can't complete one more repetition after finishing a set.
Include targeted exercises in your strength-training routine that focus on strengthening your thigh muscles and the muscles that surround your knee joint. Work your hamstrings, quadriceps, hips, calves and iliotibial band, which runs from the side of your hip down your upper leg to your knee. Perform exercises such as squats, lunges, step-ups, deadlifts, calf raises, glute bridges and hamstring curls.
- Avoid knee injuries when exercising by learning proper form. Consider hiring a certified personal trainer to show you how to correctly do each exercise.