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How to Lose Inner Thigh Fat without Gaining Muscle. In an ideal world, you would be doing 30-40 minutes of thigh exercises daily to ensure that your thighs become and stay toned and that you lose that excess body fat quickly. After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. ectomorphs versus endomorphs. Food: a vegetable soup with rice, cannelloni stuffed with tuna without sauce, a slice of whole wheat bread and an orange. Muscles are a metabolically active tissue, so they require lots of calories to maintain. Specifically, you want to feed it about 20% less calori Another way to … I know most people go to the gym to build muscle, but many women actually have issues with getting overly muscular legs when they exercise. The most direct route is to simply stop training them. Once you have burned carbohydrates present in food or stored as fatty acid, as well as stored fat, your body will begin to break down muscle in order to use the protein in those muscles as fuel. I have written a much more detailed blog post on fasted cardio, so have a read of this if you’re interested. ... You cannot lose weight from just one part of your body. Most people have to spend a lot of time lifting weights to gain any amount of muscle mass, especially women. Shrinking muscles are more than a vanity issue. Just avoid “leg days” in general. Pack in the protein. So it’s no wonder a lot us feel like no matter what we do, we just can’t seem to lean out legs and make our thighs smaller. Marathon runners have usually skinny legs because they do long duration steady–state cardio, as opposed to high-intensity sprints and cycling. Most people have to spend a lot of time lifting weights to gain any amount of muscle mass, especially women. Taking this sedentary approach is effective in achieving the goal of muscle atrophy; however, it's not ideal for maintaining an acceptable level of fitness. Make your diet thigh-friendly. There are 3 steps you should follow to get slim and toned legs. If you are a person who wants to tighten your legs, we advise you how to lose weight in the thighs without losing muscle mass in the process. When we make a diet to decrease our body fat we should be cautious. Plan to do it moderately. Unfortunately you cannot spot reduce. And I understand why this is such a popular question. Some people may want to lose thigh fat and increase muscle tone in the legs. After an intense workout, protein synthesis is heightened for the purpose of repairing the muscle that has been broken down during the workout. In order for us to operate our business and provide our services to you, sometimes it is necessary that we collect and process your personal data. Stop fueling protein synthesis. (You should exercise if you’re skinny, however, you just might want to avoid too much strength training if you’re looking to avoid the muscular look.) While exercises only will not help you lose thigh fat, you should consider switching to a cleaner diet. Instead, you want to put your body in a mild calorie deficit. Diminished strength equals a decreased quality of life; Here, five surprising muscle-wasters, and how to reverse them before it's too late. Knowing your body type is super important as some body types tend to bulk up more easily in their legs (and in general) than others, i.e. Excess fat on your thighs isn't as unhealthy as belly fat, according to Harvard Medical School, but it can make you feel uncomfortable and embarrassed. Reduce your caloric intake by 15 to 20 percent per day. To build up your leg muscles, use leg exercises like squats and lunges. If you’re not exercising (particularly weight training) or don’t have a long history of exercising then I’d consider for a moment that this issue is most likely genetic. The main reason that power walking is so great is that it actually burns FAT as the primary source of energy. But some ladies are naturally predisposed to easy muscle gains, and if you've been involved in athletics since a young age, you probably have more than enough muscle … Using exercises to tone your thigh muscles is good because, it improves the way you walk, stand, and your general stature and Appearance. Fruits and vegetables supply potassium and magnesium that buffer these acids and protect your muscle tissue. I want to get rid of the muscle in my thighs. Alter your diet. If this is a problem for you, I would focus on walking. Read more about these lifestyle changes that can help you lose … They also tend to become less active and refuse to do muscle-building activities like they used to do. The amount of muscle in your thighs can be reduced, but it may hamper your athletic performance if you are still active in softball and soccer. (Some women have told me they bulked up from yoga.). Losing muscle mass on its hind legs is normal for some older cats especially with a poor lifestyle. Doing it 10 times every day can help you lose thigh fat in a week to some extent. Even things like riding an exercise bike CAN pump up your legs and cause them to stay the same size. The 3 Steps to Lean Legs Program includes cardio, a complete 8-week meal plan and the style of resistance training that I have mentioned in this blog post. It is very individual, and you need to do what works best for you. Your doctor will be best equipped to help you make the right decision. Do each set of exercises at least 12 times and repeat the 3-4 times a day. I spent 3 years figuring out how to exercise to keep my legs slim and thin… without gaining too much muscle in the process. If you do want to lose weight or tone your muscles, you may find that a healthy diet and exercise can help reduce cellulite on your thighs. If they work for you, that’s great! Any uphill running will use your quads more and will contribute to bulkiness. But when you have more muscle than is … This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky. Using exercises to tone your thigh muscles is good because, it improves the way you walk, stand, and your general stature and Appearance. Another way to burn fat is through a healthy diet. Wednesday. Upper thigh muscle pain is a very hard pain we can feel and didn’t know how to treat it. Focus on getting your energy primarily from fat, and do not overdo the protein intake as well. Muscle is active tissue and burns calories at all times. You will still continue to build or maintain leg muscle, even if you are doing cardio and eating at a calorie deficit. A more effective approach would be to increase your cardio workouts, while reducing the intensity and frequency of your resistance training. It is impossible to spot reduce (lose weight from just one area of your choice), but you can get leaner legs by combining body fat reduction strategies, ample cardio, and muscle building routines. You know– extremes are often dangerous. Losing weight could mean shaving an extra 250-500 calories off your daily intake. Mesomorphs can be quite athletic and respond quickly to exercise, which means they build muscles easily. Ditch sugary drinks. So, your goal here is to maintain (or perhaps lose a bit of stubborn lower body fat) while building lean muscle. Start your morning with a tall latte? This could be the case if you carry the majority of your body fat in your hips, glutes, and thighs. I would normally say continue exercising, but reduce the amount of carbohydrates and fats you are eating, and eat more lean protein (fish, white meat chicken) and vegetables. I should also mention that if you are very short and are the endomorph body type, your legs may actually get bigger with running. :). :). Each body and organism is unique. Do more long-distance running on a flat surface. Now fat remains in its place. You can exercise less to lose the muscle but the muscle will just turn into fat. upper thigh muscle pain All Symptoms and treatments. Steps. There is nothing one can do to only reduce thigh fat. If you eat high fat, moderate to low protein and low carb, while staying at a slight calorie deficit, your body will use fat and protein (muscle) for energy, rather than carbohydrates. So what you should do if you want to get skinny thighs without building muscle? Your legs wont get any smaller. Lunges are the perfect workout for your inner thighs. How to Lose Thigh Fat: 10 Diet Tips. So, I would do these with caution. Jogging on a treadmill is the best way to slim your legs down (lose muscle on your legs). Thank you so much! This will help you decrease your muscle size much quicker. Allow at least two to three hours after a workout before eating. It’s really that simple. A fat belly and stick legs. Position yourself on the seat and place each leg onto the leg rests, so the pad is on the inside of the thighs. We use cookies to give you the best experience on our website. Less fat and less muscle size equals slimmer legs. TRY YOGA AND PILATES. For me personally, when I do weights and HIIT, my arms and stomach tend to slim down but my legs get too muscular for my liking. It is possible to lose muscle mass in your legs, chest, thighs, calves, and arms if you are determined and willing to make some lifestyle changes. The upper thigh muscle pain or we can say in other words that is the discomfort in your upper thigh, this pain is very popular. You simply have to understand the secrets of losing weight in these areas and… Not to mention weighing only 95 pounds you can't have very big legs. StairMaster Stepmill Spending 20-30 minutes of your gym time with StairMaster can help you build lean muscles. Power walking is the best exercise for slimming down your legs and still burns a surprising number of calories, so don’t feel disheartened if all you can do is walk. And as you lose fat, you can strengthen and shape your body and build muscle in a particular area you desire via exercise. There are some misunderstandings about the concept of how to lose thigh fat without gaining muscle. Learn your body type so you can understand the best exercises and diet for you. Follow a low carb diet and stay at a slight calorie deficit so your body can burn more fat and protein (muscle). For example, where you complete an online form on our website. Fill your plate with veggies. If you are a person who wants to tighten your legs, we advise you how to lose weight in the thighs without losing muscle mass in the process. Resist following up your workout with a protein meal or snack. This way your leg will get tone and definition and you’ll avoid the skinny fat look. On the other hand, This pain is common. 1. Yoga and pilates-like workouts will keep you in shape without adding too much muscle in the process. As a side effect, you can feel like your thighs and calf muscles are a bit loser and it might even appear slightly thinner. To find out more about the ectomorph body type, read this blog post on how to slim muscular thighs if you are an ectomorph. If you want more details or have more questions about cardio, read my Q&A Cardio Post. There are people who have a hard time losing weight and others have a hard time gaining it. Women more often have heavy legs to go with a fat belly because of hormonal differences and body-composition differences in the genders, but I’m sure you’ve seen plenty of women with fat stomachs but scrawny arms and legs. If I were you I would just keep the muscle. This site uses Akismet to reduce spam. Most people can get pain in this area. And always make sure you’re running on a flat surface. Your muscles will adapt to the size they are needed for an often performed activity. • Information about how you use our website or our services. More and more women are coming to me explaining that they feel like their thighs got too bulky for their own liking. Do more cardio, reduce the weight you lift and reduce your calorie and protein intake. However, it is also important to know what NOT to do. Muscle is like fat in that placing your body in a caloric deficit will cause muscle to waste away systematically, meaning you will lose muscle all over, not only in your thighs. You can do things starting today to lose thigh and butt fat rather quickly. If not, don’t do them. If you're not happy with this, you can opt out by editing your preferences. The result? Now That You … Do more cardio, reduce the weight you lift and reduce your calorie and protein intake. Besides, lunges with forwarding kicks are an excellent calorie-burning cardio move that also shades the hamstring muscles and the quadriceps. Reducing the size of your thigh muscles can be accomplished by taking several routes. Limit sugar intake. As long as you are lifting heavy or doing exercises that put a lot of strain on your quads and hamstrings, you won’t lose the leg muscle. Who knew it would be so hard to get this right? They tend to be picky on their food because they only eat that which they can chew which may result in an improper diet. Excess fat on your thighs isn't as unhealthy as belly fat, according to Harvard Medical School, but it can make you feel uncomfortable and embarrassed. You can tighten up your thighs by toning your muscles and losing fat. Get rid of refined grains. Use it or lose it. They also take care of the gluteal muscles and help shed a few extra pounds from your buttocks. If I were you I would just keep the muscle. 3. If you notice your legs increasing in size with a particular exercise, don’t do it! Thank you so much! Sprinting engages fast-twitch muscles responsible for fast bursts of energy, especially in your quads. Muscle — unlike fat — can be spot trained for hypertrophy and neglected for atrophy, allowing you to focus on a specific area. After losing fat from the thighs, use resistance training exercises to improve their shape. Do more repetitions, but with less resistance. Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science. Just straight up blows, but it will get your thigh fat fitness industry new proteins for purpose... 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