You've got to burn more calories each day than you consume. The quickest way to create this deficit is to reduce your calorie intake. How many calories you need is very specific to you. Lots of factors contribute, including genetics, your current weight, your age, gender and activity level. Your doctor or a nutritionist can help you get a more exact figure. That last item is key.
You probably don't realize how many calories you're consuming from non-healthful sources, such as sodas, candy, cookies, chips and other snack foods. If you want to see fast fat-loss results, you've got to give up these foods fast. Increased aerobic activity will create a deeper calorie deficit for faster fat loss.
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Run, bike swim, take an aerobics class, or hike with your dog. Get your heart rate up for at least 30 minutes every day. If you're already doing cardio daily, you can up the intensity to burn even more calories. The more vigorously you do any activity, the more calories you'll burn. A great way to increase your intensity is with interval training. This type of training involves alternating periods of intense physical activity, such as sprinting, with equal periods of walking, such as jogging or brisk walking.
According to a review of research published in Journal of Obesity in , interval training has more of an impact on body fat than steady-state cardio, and it's been shown to result in greater skeletal muscle fat oxidation. In summary: If you're not doing enough cardio, do more. If you're doing regular cardio, increase the intensity. You can significantly speed up fat loss by building more muscle. Muscle increases your body's ability to quickly metabolize fat and calories.
1. Watch your salt intake.
The more muscle you have, the more fat you'll burn. Muscle takes up less space than fat, pound for pound. This workout is excellent to target your quads, hamstrings, and glutes. Do 1 set of this workout for 5 repetitions. Step 1: Stand straight on the ground with your feet together. Keep your body in a relaxed position and hands by your side. Step 3: Try to touch the ground or mat in front of you with your hands.
Your head should be touching your knees.
+ Slim Thighs and Hips Workout ideas | exercise, workout, thighs
Kick Back is good for hamstrings, quads, and glutes. Repeat two sets of this exercise of 10 repetitions each. Step 1: Start with the cat pose with your knees on the floor, palm flat on the floor and back straight. Step 4: Bring it back to the normal position. Repeat this 10 times then do the same with the other leg.
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11 Ways To Lose Thigh Fat And Tone Your Legs
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The one exercise that will trim down your thigh fat
See all results matching 'mub'. This diet can cure erectile dysfunction, says study. Zap your trouble spots with these no-gym-required sculpting moves, which tighten and trim where you need it most. Throw your muscles a curveball with these new toning exercises for a smoking hot bikini body.
Try these four fabulous moves to shrink your lower half in just six weeks. Seriously they don't seem hard at all and they are definitely worth a try:. Trying to get rid of thigh fat? Build long, lean leg muscles and reduce cellulite with these 4 exercises.