If you want to lose weight on legs or you are looking for some fat loss on legs, you will have to understand the whole process so that it is easy for you to find out your exercise goals. Everyone’s physical abilities are different in some way or the other and exercise programs also differ in terms of their impact on body.
First of all, you will have to understand your present fitness levels, your body composition and your fitness goals. You can find out about your body composition in a very rough but easy way. There is a difference in muscle tissues and body fat. Cellulite is a sure sign of body fat. You can easily make out, if you have a lot of fat in your legs. It feels like lose flesh even if you tighten your muscles.
So, let us take up two different cases. You can find out your present level of fitness with this.
More fat, less muscle – In this case, you can see the cellulite, your legs will feel as if they have a lot of lose flesh and you wont feel the strength of a strong muscle in your legs. You need to lose your body fat to reduce your leg size and have lean legs. Most of the people who have problems with their size of weight fall under this category.
More muscle less fat – In such a situation, you need to reduce your muscles a bit so that you can have leaner legs. If you already have strong and big muscles, it wont be that big an issue.
Can I have lean legs without exercise at home?
This is a common question and a simple answer to this is that you wont get the results you are looking for if you skip out on the exercise part. Exercise and diet are two pillars on which any kind of fitness program is based upon. You may get some benefit by changing your diet but for a laser targeted approach, you will have to follow through with your exercise as well.
Cardio workouts are the ones which will give you more endurance and will help you reduce overall fat in the body. Reduction in fat would also mean reduction in the size of your legs. There is nothing called spot reduction. Either your whole body gains fat or loses it. However, males tend to gain it around their waist and females would gather it on their hips and legs. (Source)
So if you want to lose weight on legs, you need to take up some cardio, no matter what your fitness level is. This will help you in reducing the fat percentage in your body. You can start some stretching and toning exercises along with it in order to tone up your muscles. Finally you can go for some weight lifting exercises like squats to build up and strengthen your muscles. Last step will be dependent on the level of fitness you would like to have.
Now there are a few factors which you must consider if you want to shape up your legs and make them leaner. Some of these important ones are given below –
Cardio workouts are an absolute must. You can start with some easy ones like jogging and running on a regular basis and as you get more comfortable with them, you can switch up to more intense HIIT sessions. Long duration cardio also works really well to burn up that extra fat in your body. It also gives you extra benefits of strength and endurance.
Weight training for legs
This is again important but it really depends on your fitness goals. You need to have some strong and toned layer of muscles in your legs. Only muscles will give you that perfect shape of legs you always wanted. You don’t want weak legs so work on your hamstrings, inner, outer thighs and butt.
Right kind of Diet
No matter what your fitness goals are, you must know what you need to eat. Stay away from processed, sugary and refined foods. Never skip your breakfast. This will help you in increasing your metabolism rate. A meal with proteins and complex carbs is a lot healthier than something which has empty calories. You will feel more energy with a healthy breakfast.
Plan and track your meals
Planning your meals is again a very important step towards getting shapely legs. You just cannot eat anything, anytime. Have frequent but smaller portions to give your body enough time to digest it all. Protein and fiber should be your main macro nutrients. Don’t overeat, just keep your snacks below 150 calories.
Also keep a record of everything you are eating. Keeping a track record of all your calorie intake will help you find areas where you need to work and adjust your meal plan. You may need to cut down on your calories especially if you are overweight. Such a record keeping will also make you accountable for your diet.
Have a lot of water
We all know water is important for us. If you like to have other drinks, replace them all with plain water. You will cut down on all those extra calories and get all the benefits of being hydrated. Your skin will feel younger and it also helps in flushing down all the toxins from the body.
Right sleep habits
Get proper rest and a good night’s sleep. Our body needs it. A lot of people just care about how much sleep they get. Lack of sleep is a silent killer. You must follow a routine in your sleep to improve upon the quality of your sleep.
Some of these things may be so simple but we tend to ignore them and take it casually. But the truth is that its not the complex things which makes the change, it is the simple things, done right, consistently, which makes the whole difference.
So if you want to lose weight on legs, follow above points, start up your exercises, plan your meals and you will be on your way to make a stronger, fitter version of yourself.
One thing you will have to remember is that, there is no magic pill or equipment that will melt away your fat overnight. Run away from anything which claims so. It takes some determination, consistency and patience to make a change. Human body is amazingly adaptive and it adapts to whatever environment you will put it through.