How can you get thicker thighs
Get rid of thick thighs - this is how it works!
Do you also get annoyed about thick thighs? We women especially tend to have firm legs. But it doesn't have to be. Here you can find out how you can bring your legs into a beautiful shape.
You actually feel very comfortable in your body. If only you didn't have to worry about thick thighs looking in the mirror.
You'd rather not slip into shorts or short skirts even though you're so hot.
We women like to put fat on our hips and thighs. What I want to say: You are not alone with this.
You can find out in this post
You don't have to be ashamed of a thigh at all! If you feel more comfortable in your own skin with defined legs, then that's your right.
Your stomach, legs, butt training plan is already waiting for you!
We'll tell you how you can lose weight on your thighs. The only requirement is discipline. The goal is not to have very thin model legs or even thigh gaps. No, we will show you how to get defined legs.
How thick thighs are created
So that you can do something about it, you should first know why you have thick thighs.
The legs are the problem area where body fat builds up quickly. There is more than enough space for this. And as if stocky legs weren't enough, they usually come in conjunction with orange peel.
Thick thighs are nothing more than excess body fat. Our body stores it for bad times. For some on the hips, for others on the stomach, and again for others on the thighs.
These are the most effective exercises for the thighs!
So thick thighs are the natural consequence of obesity. And this is the result of a diet that is too high in calories and too little exercise. If you have a low basal metabolic rate, i.e. a slow metabolism, you gain weight faster.
So we need to lose body fat. For that we need muscles. And this is exactly where most of them are caught. Couch potatoes often struggle with fat legs. They simply lack muscles.
So your job is to build muscle and lose fat.
How Much Body Fat is Normal? Find out here!
How to Get Rid of Thick Thighs in 4 Steps
It takes exactly 4 steps to make your fat legs a thing of the past. That doesn't sound like much. But the steps are tough.
The most important thing is that you don't give up and persevere.
All 4 steps have one goal: to get your metabolism running at full speed. Because then you burn more calories, your digestion is better and you have more power. By the way, your orange peel will also get less from day to day.
This is how you stimulate your metabolism!
Step 1: strength training against thick thighs
If you want to get rid of bulky thighs, you need to build muscle. That's the only thing that really helps.
Unwanted body fat can be avoided with plenty of exercise.
Get used to one leg being very useful. Ride your bike, take the stairs and walk a lot.
Unfortunately, when you lose weight, you can't predict where the fat will melt first. But with targeted strength training, you can build muscles at this point.
Tip: By the way, the workout will be even more effective if you buy the thigh trainer! It helps you to build up more resistance and thus to target the muscle groups even more specifically. This is a very handy and inexpensive training device made of foam that you can also use for your arms, buttocks, back and legs.
Do you already know these 9 effective exercises for defined thighs?
In addition to a lot of exercise, you need a load of weight training. You can use it to strengthen your muscles and that is extremely important. Muscles are like the body's own power plant. You burn an enormous amount of energy and therefore also fat.
But you don't need to worry about your thighs getting fat from exercising. You will become more defined and toned. Only when you train a lot, i.e. at least 6 leg days per week, do you visually pump up your legs like Arnold Schwarzenegger at his best times.
It is very difficult for us women to put on such muscle packs anyway.
The XXL guide for building your muscles!
When you start building muscle, your body burns fat and makes room for muscles. In the end, you are trading fat for muscle.
Your skin becomes firmer. You will be particularly pleased if you suffer from cellulite.
Weight training doesn't mean lifting heavy weights in the gym. There are so many great exercises to do at home. Many of them even only with your body weight.
This is how training with your own body weight works!
Step 2: cardio training for slim thighs
Have you ever seen a runner with big thighs? At least those who have already run a little longer and cover greater distances do not have fat legs.
Endurance training should be on your plan 3 times a week. In the best case, it is at least 45 minutes.
But you don't necessarily have to go running, spinning, swimming or cycling can also help against fat thighs.
Did you know that you can lose weight by jogging?
How swimming against fat legs helps
Off to the cool water with you! You burn a lot of calories when you swim. On the one hand, this is due to the fact that your body has to compensate for the temperature. And secondly, the resistance of the water when swimming.
With every stroke you massage your legs.
But that only applies if you are really swimming and not if you are sitting in the whirlpool :)
This is how the pounds fall while swimming!
Step 3: stretching exercises for slim legs
If you are diligently building muscles and regularly running or cycling, then your muscles also need to be balanced.
You have to keep the muscles supple and stretch them every now and then. You don't have to do your own training sessions for this. It's best to combine your endurance training with stretching.
These are the best stretching exercises for your legs!
So first run a lap and, as a cool down, do a few stretching exercises especially for the legs.
You can also get a fascia roll (e.g. from Blackroll). This will prevent hardening of the legs and prevent your fascia from sticking together.
The top 17 fascia roll exercises for at home!
Step 4: proper nutrition
Doing a crash diet for 14 days and then finally having slim legs, that sounds really tempting, doesn't it? Unfortunately it won't work.
After the diet at the latest - probably before it - you will get enormous cravings and eat a lot. After that you will have even more pounds than before the diet.
You might even see the collarbones sticking out. But still nothing is happening on the legs.
These 25 foods will get your metabolism going!
Most diets are very one-sided. You do not consume enough nutrients or you are constantly hungry. That won't get you there. That's why the combination of exercise and a healthy diet is a success factor in getting rid of fat thighs.
If you want thin thighs, you have to eat healthily.
Diet for fat thighs
- Drink a lot - especially water and unsweetened teas
- Avoid sugar as much as possible
- Eat low-fructose fruit
- Eat low calorie foods
- Avoid fast food and processed foods
- Cook yourself with fresh ingredients
So a change in diet. And one that you will keep for the long term. This gives your body the nutrients it needs to build muscle and break down body fat.
It's that easy to change your diet!
When thick thighs are an indication of a disease
If you suffer from lipedema, your legs, thighs, buttocks and hips will become more and more full. Later on the upper arms.
At first most people think that they will just gain weight. They try everything to get a grip on fat thighs and the like. But nothing works.
In most cases, a fat distribution disorder affects us women. Please see a specialist in vascular surgery or a dermatologist. He can check whether you suffer from lipedema or whether the excess love handles are caused by too little exercise and poor diet.
These signs suggest lipedema
- Heaviness in the legs
- Pain on pressure
- Swollen legs from sitting or standing for long periods of time
- Orange peel
- Small indurations with lumps in the subcutaneous tissue
- Tendency to bruise
- Constantly cold skin
Face this 30 day inner thigh challenge!
In most cases, thick thighs are the result of too little exercise and poor diet. But they can also be a sign of a fat distribution disorder. If you are unsure, see a doctor to check it out.
Good luck and a lot of motivation! :)
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