The thigh gap, that space between your upper thighs that appears even when your knees knock together, has become a standard of physical beauty to young girls and teens. A thigh gap isn't attainable for everyone; it takes a genetically slender body type with wide hips and very little body fat.
Unfortunately, you can't spot train away fat on your inner thighs. Certain exercises may help strengthen the muscles of your legs, but they won't get rid of any fat that lies on top of these muscles. And even muscular legs can be thick enough, or your hips narrow enough, that your inner thighs touch. Lose fat from your entire body to get leaner inner thighs, but don't obsess over your thigh gap; instead, focus on getting healthy.
Here are ways on how to lose inner thigh fat forever:
1. Increase Your Cardio
If you want to lose weight, you need to burn more calories than you take in. Simple as that. Heart-pumping cardio is a great way to up your calorie burn, and many forms of cardiovascular exercise also focus on toning the legs simultaneously: think running, cycling, or jumping rope. If you’re only doing a few light cardio workouts per week, increase that number to burn more calories. You should also be mixing up your workouts by incorporating High-Intensity Interval Training, which helps burn fat fast and has you doing calorie-torching plyometrics, in addition to strength training, which will get into in a little bit for its metabolism-boosting benefits!
2. Reduce Calories To Lose Fat
When you reduce calories, make sure the ones you are still consuming come from quality sources such as vegetables, lean protein, low-fat dairy and whole grains. Moderate portion sizes of these healthy foods at meals to fit your goal calorie intake, but don't skip whole foods to fit in servings of sugary treats, soda, and refined grains.
Daily meals might include whole-wheat toast with peanut butter and an apple at breakfast; a green salad with broiled salmon, lemon juice and olive oil at lunch; and roasted vegetables and chicken breast with wild rice for dinner. Snacks include small servings of nuts, fresh fruit or hummus with cut-up vegetables. Skip the fancy coffee drinks, pizza, chips and ice cream.
A little extra protein at snacks can help curb hunger and support your workout efforts at the gym. Low-fat cottage cheese, Greek yogurt, deli turkey, string cheese and whey protein are also an alternative snack to have between meals.
3. Strength Train To Boost Your Metabolism
Cardio isn’t the only component to weight loss—you need strength training, too. The more muscle you have on your body, the more calories your body burns at rest. The myth that lifting weights is going to make a woman “bulk up” isn’t really true. When you strength train, you not only work your muscles, but you rev your metabolism. Muscle is a good thing. Incorporate at least two strength training sessions into your week—in addition to your cardio—for weight loss. Strength train your whole body—not just your legs—to burn fat all over.
4. Eat Clean And Lean
Plain and simple, excess calories end up on your body as excess fat. Choosing nutritious, whole foods—and cutting back on unhealthy fats, refined sugars, and processed foods—is the first step to losing weight from anywhere on your body. A good tip to use when starting a weight loss journey is to fill half of your plate with veggies—and the remaining parts of lean protein (salmon, chicken) and some healthy carbs (quinoa, rice.)
5. Interval Training
You can take your favorite cardio workout and kick it into high gear with interval training. Instead of keeping a mild to moderate pace through the session, you alternate high and low intensities every few minutes. Increasing your heart rate then sharply dropping it several times help improve conditioning and burn fat more quickly than even-paced workouts.
6. Thigh Exercises
Thigh exercises will not burn calories like cardio or interval training, but it will give them a lean appearance. Wall squats and Plie squats are a couple of the best because they work all of your major leg muscles. A wall squat is an isometric exercise, where your body remains stationary throughout the exercise. Place your back against the wall and bend your knees to a 45-degree angle. Hold for 30 seconds, and rest. Repeat for four sets of 10 reps. Do a plie squat by planting your feet wider than shoulder-width and placing your hands on your hips. Bend your knees and lower your buttocks, until your thighs are parallel to the floor, then push up to the starting position. Do four sets of 10 reps.
Thigh gaps can look good but a person doesn't need to be skinny just to have a thigh gap. The important thing a person should do to have a thigh gap or at least lose the inner thigh fat is to exercise and maintain a healthy diet. In this post, I shared with you ways on how to lose inner thigh fat forever.
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