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This article was co-written by Brendon Rearick. Brendon Rearick is a personal trainer, fitness coach, fitness program director, and co-founder of Certified Functional Strength Coach (CSFC), a physical education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in fitness training and fitness, his company has certified more than 3000 trainers in more than 20 countries. Brendon served as program director for Mike Boyle Strength and Conditioning (MBSC) and was licensed by the Cortiva-Boston Institute to perform therapeutic massage. He holds a bachelor’s degree in kinesiology from the University of Massachusetts Amherst.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 62,810 times.
Working out for slim legs is a great goal! While you may not be able to focus on reducing fat in one area of your body, the right diet and exercise methods can impact your legs and help you achieve the results you want. The best solution is to combine leg exercises, regular cardio and healthy eating.
Steps
Do leg slimming exercises
- Taking the stairs also increases blood circulation in the legs.
- Try to do 15 reps on each side as you do this exercise.
- Always keep your feet at a 45-degree angle. For example, when you lower your right leg, you will stand with your toes to the right, forming a 45-degree angle.
- Try to do the movement 15 times.
- Always keep your heels touching each other while performing the movement.
- Do 15 reps for each leg, squeezing your abs while you switch movements.
- Repeat the movement 15 times.
Cardio exercises
- As you walk, land on your heels and continue on your toes. This is how you keep your balance while walking!
- Going on a picnic is also a great form of exercise. The body likes the difference, and the change in terrain during the walking journey facilitates leg training.
- Here are suggestions for your training session: swim continuously for 3 minutes with backstroke, stroke or breaststroke. Rest for about 1 minute, and continue swimming the length of the pool for 4 more times, with 30 seconds rest in between each time. Swim the full length of the pool 6 more times, resting every 2 times. End the session with 3 minutes of continuous swimming.
- Do this exercise for 1 minute first. After 1 minute, you will rotate towards the other bar.
- For example, train with high resistance for about 1 minute, then lower to a lower intensity for 3 minutes.
- Check if the machine has preset resistance exercises.
- Talk to the gym staff to see if they have Zumba classes.
- You can also find Zumba classes or videos online.
- You shouldn’t do HIIT every day – just do it once every 1-2 days.
Tips for eating
- For example, if your weight is 200 pounds, the standard calorie count to help you maintain that weight is 3,000. If you want to lose weight, reduce your daily calorie intake to 2,000 or 2,500.
- For example, one serving of fruit is the size of a tennis ball, and one serving of vegetables is the size of a baseball. One serving of carbs is the size of a hockey puck, and one serving of protein is the size of a deck of cards.
- Try to eat 5 servings of vegetables and 4 servings of fruit each day. One serving of vegetables is 1 cup (75g) of lettuce, or ½ cup (volume may vary) of fresh canned food. One serving of fruit is about the size of a fist. [17] X Trusted Source American Heart Association Go to Source
- When you feel full, you no longer want to eat unnecessary foods. This way, you can lose weight all over your body, including your legs!
- For example, one serving is equivalent to about 12-14 walnut halves. Besides, 1 cup (150g) of avocado is also a serving.
- Soft drinks can cause the body to accumulate excess fat, including the legs. [21] X Trusted Source PubMed Central Go to Source
Advice
- Try to find creative ways to get from point A to point B. For example, take the stairs instead of using the escalator or box ladder.
- Don’t give up in a hurry! Losing weight takes time, and you won’t notice results overnight.
- Don’t expect to lose fat only in the legs. When you exercise, you will lose weight all over your body. [22] X Research Source
Warning
- Don’t fast just to slim your legs. [23] X Research Sources
- Pause your workout if you experience an injury.
This article was co-written by Brendon Rearick. Brendon Rearick is a personal trainer, fitness coach, fitness program director, and co-founder of Certified Functional Strength Coach (CSFC), a physical education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in fitness training and fitness, his company has certified more than 3000 trainers in more than 20 countries. Brendon served as program director for Mike Boyle Strength and Conditioning (MBSC) and was licensed by the Cortiva-Boston Institute to perform therapeutic massage. He holds a bachelor’s degree in kinesiology from the University of Massachusetts Amherst.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 62,810 times.
Working out for slim legs is a great goal! While you may not be able to focus on reducing fat in one area of your body, the right diet and exercise methods can impact your legs and help you achieve the results you want. The best solution is to combine leg exercises, regular cardio and healthy eating.
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