By Youtube Fitness
Q. How do I lose weight in my legs without gaining anymore muscle? I really like the idea of having a 'thigh gap'. What do I do?
A. Walking is one answer. Nutrition and eating right is another.
How do I lose weight in my legs? This is the burning question that women wanting the elusive 'thigh gap' have been asking on social media sites.
Since there is no actual workouts to get a thigh gap or target thigh gap exercises there are still healthy ways to lose weight fast for this purpose.
Some people (girls of course) have what has been hyped as thigh gap. Some women have it naturally and other times you'll see altered and shopped photos. You can create the illusion by wearing heels and bending over slightly. If you ask most people it would look unnatural and kind of silly!
In order to get nicer looking legs there is some work involved. We're not all built like Victoria's Secret models (ok some of us are), so you may have to exercise a little, (or a lot) and have good eating habits.
More on eating habits later. Let's get go over some basics.
In my opinion you can have slimmer looking legs in a short amount of time depending on your beginning weight.
Know Weight Loss Principles
The short version is cardio burns fat and lifting weights builds muscle. Muscle building assists a person to lose weight (burn fat) faster.
- Lose weight overall - You cannot lose weight in specific areas such as only your legs or only your belly. When a person burns fat they lose the fat all over their body. You will see a noticeable difference over time in their face, legs, arms, and stomach.
- Low fat protein and low fat carbs - Stay away from processed diet foods labeling themselves as low fat. The best carbs to eat in moderation are brown rice, whole wheat pastas, breads, Quinoa, sweet potatoes or yams. All are complex carbohydrates.
- Low body fat - You don't want to go too low if you're not sure how to do it safely and properly. When you see a bodybuilder, man or woman, their body fat is usually 12% and lower. When you see a Victoria's Secret model it's a little higher. It's just their body type and it is sometimes unrealistic (and unhealthy) to try and achieve this standard. Normal body fat for both men and women is around 18-24%.
- Bulking up - A scary topic for most women. Know this: bodybuilders have to work very hard to 'bulk up'. Men have 10x more testosterone than women. If a female bodybuilder has to work hard at bulk up, you will not bulk doing normal exercises. Obviously the heavier the weight you lift the stronger your muscles will become, but I don't think a majority of women lift weights heavy enough bulk up unless it's what they strive for.
Walking and Running
Walk a lot! Walking is a good way to keep your body in shape and your metabolism up. If you're into it and want to burn even more calories try running. Walk for at least 20 minutes to an hour a day. Run for at least 20-30 minutes a day.
Single Leg Lunge, Single Leg Squat and Single Less Press
Single leg anything is good for you. Especially women because sometimes a squat with a very heavy weight over your head can be daunting an uncomfortable. Squat racks at the gym can be intimidating and actually kind of boring. Aside from the single leg press you don't need anything other than your body weight.
Single Leg Lunge
Single Leg Press
Kettlebells
Kettlebells use dynamic and explosive action engaging your entire lower body. Kettlebells are known to burn 1200 calories an hour!
More Kettlebells
Squats
This terrific bodyweight exercise will be sure to slim your legs. Hindu squats will help you build muscle as well as burn fat.
The best way to achieve the elusive thigh gap is to continually keep your weight down. Please stay safe, eat healthy and get the right amount of exercise. Under eating and/or over exercising is not the answer!
Got questions? Tweet them to @YouVideoFitness #NiceThighs
Any trainers and gurus out there?
What would you like to add to this? Leave a comment!
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