How to get slimmer legs, Secrets to getting long and beautiful legs
Do you want to know how to get slimmer legs? We all want long, thin legs. There is already a solution for women who look desperately at themselves in the mirror to contemplate their plump thighs.
To lose weight and reduce the leg's size, you must eat fewer calories than burn. It is normal to reduce between 300 and 500 calories a day if you want significant results in a short time. All this must be complemented with physical activity to reduce the fat in the area.
Women tend to accumulate most of their fat in the lower body area. That's why you have to do something to get your legs toned and cellulite-free.
What worked for me in slimming down my legs was:
- Eating well.
- Sleeping at least 7 hours a day.
- Training my legs in the gym twice a week.
- Maintaining a positive attitude.
If you want long, thin legs, I recommend you follow these tips. They worked for me very well.
How to lose weight in the legs and thighs easily and quickly?
Now we will tell you what you should do to reduce the volume of your legs:
Try to start walking at least three days a week at a fast pace. That is a good starting point to begin burning calories. In this way, you will gradually lose the volume in the form of fat in your thighs and hips.
Once our walking gets a little short, we can introduce aerobic exercise into our volume loss routine. You can do this at home or the gym, but always for more than 30 minutes, that's when you start to burn fat.
You can do a bicycle, elliptical machine, treadmill, etc.
Do bodybuilding exercises
Yes, you heard it right. If we do bodybuilding exercises, the rate of fat loss can be multiplied by 2. Don't worry. You won't get the muscle volume of a bodybuilder. If we do a range of at least 20 repetitions (with a moderate weight) in each exercise, you will get toning.
Do you want to have some chicken legs? If you lose weight, shape your legs and get everyone to turn around and look at you as you pass by. Find out the calories you should eat
Count the calories you eat
Now I have to tell you that we are all different. Each one of us has a different weight, age, and height. What does this mean? You must calculate the calories you must take to lose weight according to your constitution.
To reduce the size of your legs, you must lose your body fat. For this, you must find out the calories you must take in to get it. The best way to do this is to use the Harris-Benedict Calorie Calculator; you can find it here.
Enter your gender, age, weight, height, and your daily activity. When you enter all the data, you will get three results: Number of calories to maintain your weight. The number of calories to gain weight. And the calories you should eat to lose weight.
Learn how to count calories
You can track your calorie intake in applications like MyFitnessPal or Fat secret. In this app, you must enter the food you eat, and it will indicate the calories you are taking in.
Eat the right amount of protein
To have perfect and toned legs, you must have muscle mass. As you lose volume in your legs, they will look ugly and shapeless. Eating protein helps us build that fat-free meat that will give us beautifully shaped legs. Moderate your carbohydrate intake
I know they're delicious, but if you don't control its consumption, the goal of losing weight and toning your legs will far away. You have to moderate the carbohydrates you eat because the body synthesizes them into sugar and stores them as fat.
Eat healthy fats
Is fat bad? NOT, it is fundamental for the correct functioning of our organism. It would be best if you tried to consume fats such as avocado, olive, or coconut oil. That will not only help you lose weight; it will also bring you closer to the goal of having beautiful women's legs.
Include fruits and vegetables in your diet
Include fruits and vegetables in your diet Fruits and vegetables, besides being healthy and rich in vitamins and minerals, will help us feel full. They are also rich in quickly absorbed hydrates, which are the most interesting because of their rapid assimilation and low caloric intake.
They are also rich in fiber. If you want to know more about healthy foods, you have more information in our article "The best 22 foods for your health according to science".
Get a lymphatic massage
Massaging your legs will help improve the circulation in them. I especially recommend that you get a lymphatic massage. With this type of massage, you can reduce cellulite or water retention and slim your legs.
Use a slimming cream
Slimming creams alone will not make your legs thinner. They will help you to eliminate fat superficially. With them, you will get a smoother and tighter skin, making your legs look expended. I always recommend that you use a quality cream, not go to the supermarket and buy the first one you see. Sometimes cheap is expensive.
Do I have to join the gym to get slimmer legs?
We always recommend that whatever your goal is, you join a gym. At the gym, you will find all the tools you need to shape your body. Many women leave the training of their legs aside or train them with very light weights. That makes the situation even worse.
I used to do the same thing, but a great trainer at my gym convinced me that the only way to reduce and define your thighs was developing your muscle first. Until then, I had used too high repetition routines at the gym. For example, four sets of squats of 50 reps! This great trainer had me working with many supersets, training thighs three times a week.
As you know, the supersets consist of doing two exercises in a row, resting when you finish the series.
I followed one routine to lose weight in my legs:
- Leg press/Lunges 4 supersets of 20 to 25 repetitions
- Squats/Leg extensions. 4 supersets of 20 to 25 repetitions.
- Femoral or hamstrung curl/Deadlift with stiff legs. Four sets of 20 to 25 repetitions.
For a few years, this training type was useful to me until I found myself on a plateau (stagnation). Shortly after that, I met a bodybuilder/trainer André Martinez. André realized that I was still overtraining my thighs, thus maintaining the disproportion between the torso and the lower extremities.
My current routine involves training four days in a row and resting two. I prefer to train only once a day. If you do so, you will achieve perfect legs.
I workout one muscle a day, trying to exercise the thighs twice a week. I always finish my leg training with aerobic exercise, and I also try to climb the stairs every time I can instead of using the elevator. Other days I ride a stationary bike for about 30 minutes.
Exercises to get slimmer legs by reducing fat and gaining muscle mass
In this article, I am going to indicate the leg routine exclusively. I followed to lose weight. If you want an exercise chart for the whole week, I recommend you read our article "Beginner's Gymnasium Routine for Girls."
Here is a workout plan you should do if you want to reduce the size of your thighs. You have to do these exercises with a moderate weight. You do not need big loads because our goal is to slim and define.
Skinny legs workout plan
|Squats/leg extensions||3×20 supersets|
|Side lunges/lunges||3×20 supersets|
|Hamstrings curl/Glute machine||3×20 supersets|
|Seated hamstring curl/deadlift||3×20 supersets|
First, warm up with two series of 20 repetitions with light weights, stretching your legs between them. Then you have to add weight and do four sets of 15 to 20 reps, using a smooth, highly concentrated rhythm.
Squat "Hack" or Athletic Press
I usually do one exercise at a time. I typically prefer the "Hack" because the present objectives of our training are to increase definition, not to add size.
This exercise defines the quadriceps and also works the buttocks and inner thighs. It uses a full stroke and does three sets of 10 to 15 repetitions.
It works the side of the thigh and the upper hip. Perform three sets of 10 to 15 reps.
In this exercise, you must use the resistance of a machine, moving your leg backward until you feel a contraction in the area of the buttocks and hips. A good substitute is the rear leg lift with a pulley. I always do three or four sets of 10 to 15 repetitions.
In this exercise, it is indispensable to tone the back of the thigh and also the buttocks. Usually, you have to do four or five sets of 10 to 15 repetitions.
Deadlift with stiff legs
This exercise is fundamental if you want to lose weight and tone your legs; it is one of the basics you should do. Always use moderate load that allows you to respect the correct technique. Do four sets of 10 to 15 repetitions.
Sitting hamstring curl
This exercise is very similar in effect to the previous two, in that you will isolate the biceps femoris effectively. Three sets of 10 to 15 repetitions.
Do aerobic exercises
Walk, run, climb stairs, ride a bike, practice the aerobic exercise you like the most, the point is to move and burn calories.
That will not only help you to lose weight on your legs. It will also help you to be agile and healthy.
Example of a diet to get slimmer legs
Now I'm going to give you an example of what you should eat in a day to achieve your goal of reducing leg size.
I'm going to give you approximate amounts because you have to calculate, as I told you previously, the calories you need.
- 1 Banana.
- 2 Boiled eggs.
- One piece of wholemeal bread
- One glass of skimmed milk
- Salad with a light dressing.
- Lean meat. One hundred grams (chicken, turkey, or beef filet).
- One slice of wholemeal bread.
- One piece of fruit.
- One glass of natural juice of the fruit you prefer.
- 1 or 2 pieces of fresh fruit.
- Fresh vegetables.
- Fish or chicken without skin.
- One small cup of cooked rice or one boiled potato
- Two egg whites. If you don't know how to prepare them, we teach you in our article "The best 22 foods for your health according to science".
- 40 grams of oats. We also show you how to prepare it in the previous link.
- One cup of coffee with sweetener, if possible natural like stevia.
- Grilled or boiled chicken. 100 grams.
- One small baked potato.
- Green alluvium with cauliflower.
- 1/2 piece of fruit.
- A small bowl of salad. With a can of tuna fish in it.
- Two rice cakes.
- One skimmed yogurt.
- One hundred grams of grilled fish.
- 50 grams of asparagus.
- One piece of fruit.
If you want to get slimmer legs quickly, you have to follow the advice we give you step by step. Not only will you lose your legs by eating less. You have to do exercises that will help you achieve that goal.
Eat well, exercise, and get adequate rest. By doing this, you can be sure that you will lose leg volume.
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