“How do I shrink my thighs?” Many women have asked me this question. The most concise answer I can give to this is: nutrition. I know it is the last thing anyone wants to hear, but nutrition is the key to all of your fitness and body goals.
Spot reducing is very difficult, and most people argue, not possible; however, strength training can be muscle specific. With strength training you can build sturdy muscles, which typically helps burn fat. Muscle burns more fat at rest than fat does, therefore, as you build muscle you are revving up your metabolism.
Great strength training moves include squats, deadlifts, lunges, and bridges. As your form gets better and your strength grows, add more weight. Next, add some spurts jumping or sprints in there to burn fat while strengthening your legs. Burpees or box jumps are a great addition to a good leg workout.
Cardio can be helpful, but it is important to do the right kind of cardio. Spending hours on the elliptical may make your legs look smaller, but it will also deplete muscle and cause you to retain fat. Sprints and interval training is typically effective, and some longer cardio can be useful if you keep it under an hour.
For your nutrition, keep it simple. It important to consume enough protein to rebuild the tissues that you tear while lifting. Many women attempting to lose weight, neglect to factor in the importance of rebuilding muscle and in many instances end up retaining fat. Do not fall into this trap! Eat real foods, making vegetables the base of your meal and adding protein, fats, and other carbohydrates once you have your base. Eat according to your goals.
Try this to help strengthen your legs, and don’t forget the importance of nutrition!
Superset 1 – 3-5 Rounds
Back squats – 12
Squat jumps 1:00
Superset 2 – 3-5 Rounds
Overhead walking lunges – 20
Lunge Jumps 1:00
Superset 3 – 3-5 Rounds
Leg Press – 12
Jump rope 1:00
Superset 4 – 3-5 Rounds
Deadlifts – 12
Burpees – 15
Be sure to warm-up beforehand and use the appropriate weight for your fitness level. Beginners should start with three rounds of each exercise and take longer breaks between rounds. The more advanced you are, the more rounds and shorter breaks you should engage in. Add in this sprint workout once or twice per week for an added fat burn. Remember, if you are not willing to put in the work you have no room to complain about what you will not work on.
Here are a few recovery meal options for after your workout to help your muscles recover:
1.) Oatmeal with one scoop of protein powder, topped with fruit.
2.) 1/3 C Coconut Milk; 1 Scoop Protein Powder; 2 TBSP Almond butter; ¼ Cup Frozen Blueberries mixed and heated in a microwave for two minutes.
3.) 2 Eggs scrambled with broccoli, spinach and a side of ½ a roasted sweet potato.
4.) Vitamin Packed Meatloaf with a side of roasted potatoes