How To Lose leg fat and slim the legs?

Is it even possible to get rid of leg fat in a targeted manner?
Local fat loss means that fat is broken down at a specific point. Science still disagrees as to whether this is even possible. As is so often the case, some studies speak for it, but others against it.

What is certain, however, is that if you want to lose inner leg fat, you have to lower your body fat percentage. At the same time, it is also beneficial if you do strength training for the legs. This will help your body build muscle and make your legs look firmer.

Lose leg fat through effective exercises

Those who want to get rid of inner, middle, and outer leg fat don't have to follow a complicated training plan. Effective and well-known exercises are completely sufficient for this.

The squat, for example, trains the front thigh muscles, the buttocks, the inside and outside of the legs and the rear thigh muscles. It couldn't be better!

In our training plan, squats are therefore done twice a week. We always combine them with other exercises that target specific areas of the leg muscles. So the training remains effective, but it doesn't get boring.

Training plan against leg fat

All exercises are performed with bodyweight. So you can easily do this workout at home or outdoors.

It is important that you achieve progression over time. This means that you slowly increase the number of repetitions. So you gradually increase the load and your muscles know that they have to grow.

For example, if you can do 3 sets of 15 squats in the first week, you want to do 3 sets of 16 squats in the second week. That would be a very good progression that would lead to muscle building.

How many weeks you have to do the training depends on your starting position and your goals. The diet change that we discuss after the training plan can be carried out permanently in a slightly modified form.

Tag 1

Squats: 3 sets of 15 repetitions

Relaxed cardio: jog for 30 minutes at a low pace or 30 minutes with a medium pulse on the ergometer. This cardio unit should have a regenerative effect and not put additional strain on your body, so take it easy!

Important notes about training

You should always keep the following things in mind when training.

Warm-up well

Before starting the actual training, you should do 5 to 10 minutes of relaxation and warm-up exercises. This reduces the risk of injury and prepares your body for strength training. Also, do a couple of easy warm-up sets of each exercise.

Pay attention to the execution

Always make sure that you do the exercise in a clean and controlled manner. Your back should always be straight and never fall into a hollow back. A hunched back is also to be avoided. If you are unsure how to perform it, have a trained personal trainer show you.

Adjust the intensity to your level of ability

Depending on how fit you are, you have to adjust the number of repetitions and sets. The training is designed for a medium level of performance. Beginners should reduce the scope a little, while advanced users can even increase the scope a little.

Proper diet against leg fat

Diet plays an extremely important role in your success. There are a few things you should pay attention to if you want to lose leg fat.

Calorie deficit

You cannot lose fat without a calorie deficit. I advise you to have a mean deficit of 25 percent.

You can do this well in the long term without getting cravings. At the same time, such a deficit is large enough to allow you to lose body fat relatively quickly.

Sufficient protein

Since you want to protect the existing muscle mass and, ideally, even build more, you have to eat enough protein. A good guideline for healthy people is 1.5 to 2.0 grams of protein per kilogram of body weight per day.

At the same time, make sure you drink enough.

Be sure to check out our protein foods list if you don't know which foods are high in protein.

A lot of fruits and vegetables

Fruits and vegetables fill you up and provide you with important nutrients. I recommend a minimum of 500 grams of micronutrient-rich fruits and vegetables per day. With good tolerability, a little more.

If you want to know what else to look out for when losing fat, check out our guide to losing weight successfully. Of course, you can also use our free diet plans for weight loss.

Conclusion

With effective training and the right diet, stubborn leg fat no longer stands a chance.

I wish you every success with the tips and the exercises. If you have any questions or feedback, please leave a comment.

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