how to lose muscle in thighs

It’s that simple. As a side effect, you can feel like your thighs and calf muscles are a bit loser and it might even appear slightly thinner. 3. To lose weight you need to eat fewer calories each day or get your butt to the gym and burn off those calories. Reduce your caloric intake by 15 to 20 percent per day. Let me get something straight- there’s absolutely nothing wrong with having strong, muscular thighs. 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. Fruits and vegetables supply potassium and magnesium that buffer these acids and protect your muscle tissue. Stand straight with your feet about 3 cm apart. Muscle requires calories to sustain its current existence. 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. Some girls have even told me that their legs get bigger in size with running, barre, yoga and other exercises that you wouldn’t expect to bulk up your thighs. Now fat remains in its place. There are still lots of different types of exercises and resistance training workouts that you can do to tone up, without targeting your quads and hamstrings and making them bigger. The most direct route is to simply stop training them. People think that removing fat from the thighs, stomach, buttocks, shoulders and other areas is a … Ectomorphs are usually naturally slim (like Victoria’s Secret models) and they find it difficult to build muscle. I would run at a medium-fast pace and aim for 5kms for at least 30-45 minutes. Reducing muscle will reduce your ability to burn calories and fat, theoretically increasing the chance of replacing lean weight with fat weight. The main reason that power walking is so great is that it actually burns FAT as the primary source of energy. If I have to pick the most popular question I am asked on my weekly Instagram Q & A, it would definitely be that! Food: a vegetable soup with rice, cannelloni stuffed with tuna without sauce, a slice of whole wheat bread and an orange. But, it’s not impossible! It effectively engages the inner and outer thigh muscles. 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. I want to get rid of the muscle in my thighs. 3. However, it doesn’t have to be that way. Reduce the intensity and frequency of your resistance training. Read more about these lifestyle changes that can help you lose … Try to limit processed foods and foods that are high in refined sugars since they're not very nutritious. According to the American Physiological Society, glycolytic workouts create the prime biological catalyst for muscle hypertrophy. Using exercises to tone your thigh muscles is good because, it improves the way you walk, stand, and your general stature and Appearance. 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. To tone your thighs, do cardio exercises, like walking, running, and cycling, for 150 to 300 minutes per week. Losing muscle mass on its hind legs is normal for some older cats especially with a poor lifestyle. We use cookies to give you the best experience on our website. To lose weight at a safe, quick rate of 1 to 2 pounds per week and tone your thighs … There are three main body types and they all lose weight and build muscle differently. So what you should do if you want to get skinny thighs without building muscle? After an intense workout, protein synthesis is heightened for the purpose of repairing the muscle that has been broken down during the workout. Food, however, is the second of the pillars that allow us good results. To find out more about the ectomorph body type, read this blog post on how to slim muscular thighs if you are an ectomorph. 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. Make your diet thigh-friendly. Dr. Wallace is the dean of the School for the Ministry of Health & Wellness at A Ray of Hope Theological Seminary, Bible College & International School of Divinity. If I were you I would just keep the muscle. There is nothing one can do to only reduce thigh fat. I also used to struggle with getting the answer to this myself. Upper thigh muscle pain is a very hard pain we can feel and didn’t know how to treat it. 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. If you are not sure what is your body type, I have created a free body type quiz which will help you determine your body type in just 2 minutes. Losing inches on your thighs and hips isn’t an easy task, although there are a number of exercises that can help tone and build muscle in the two areas. Muscle -- unlike fat -- can be spot trained for hypertrophy and neglected for atrophy, allowing you to focus on a specific area. And I understand why this is such a popular question. If you have more questions, feel free to email us at info@rachaelattard.com. You simply have to understand the secrets of losing weight in these areas and… If you’re having trouble losing weight from your thighs then really going to have to focus on dieting down so you can slim down throughout your body (including your thighs). If you are an endomorph body type, your goal is to really focus on reducing overall body fat and to completely avoid any workouts that may cause you to bulk up. To build up your leg muscles, use leg exercises like squats and lunges. Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science. If you follow these 3 steps, your leg muscles will start to decrease. Cardiovascular training can use all three components of food, carbohydrates, fat and protein as fuel. Doing it 10 times every day can help you lose thigh fat in a week to some extent. Some people may want to lose thigh fat and increase muscle tone in the legs. Muscular thighs vs. fat thighs doesn't matter when you want to lose mass. I want to start doing power walking but where I live isn’t flat at all, in fact, there are hills everywhere! So, your goal here is to reduce body fat percentage and avoid exercises that will bulk up your legs in the process. Use moderately light weights (about 70% of your maximum lift) to build harder and more defined thigh muscles. On the other hand, This pain is common. Again, think of sprinters vs marathon runners legs. Cardio is good for slimming down your legs, but not if you’re sprinting. He has more than 20 years in the health and fitness industry. Pack in the protein. If you want more details or have more questions about cardio, read my Q&A Cardio Post. Do more cardio, reduce the weight you lift and reduce your calorie and protein intake. • Information about how you use our website or our services. If you want to lose muscle mass or fat, no matter where it is, you need to burn more calories than you take in. To achieve lean, slim thighs, a healthful diet and exercise are essential. How to Lose Muscle Bulk in a Female. Unfortunately you cannot spot reduce. Can It Be Possible to Lose Body Fat but Not Change in Weight? Avoid exercises that target your quads specifically – lunges, burpees, squats, etc. For this type of leg, endurance training should be your goal. RELATED POST: HOW TO GET SKINNY LEGS: WHY YOU NEED CARDIO FOR FAT LOSS AND LEAN LEGS. So, make sure your cardio is always done steady-state to lose muscle from your legs faster. You won’t necessarily build muscle, but you will maintain the muscle that you currently have. Again, this is the advice for girls who want to drastically reduce muscles in their legs. Choose good fats. Not to mention weighing only 95 pounds you can't have very big legs. You can find our Privacy Policy, have issues with getting overly muscular legs, how to slim muscular thighs for endomorphs, best exercise for slimming down your legs, how to calculate your daily calorie intake, HIIT exercises that won’t cause you to bulk up. Running up and down hills just straight up blows, but it will get your thigh muscles strong and improve your fitness ✅. lets say 500 calorie less than you burn in a day which can be easily calculated with help of various apps available online. Your email address will not be published. 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. It’s that easy - you don’t need to be a mathematician to lose weight, you just need to start taking a look at some of your daily habits. Muscles are a metabolically active tissue, so they require lots of calories to maintain. How to Lose Thigh Fat Fast Without Gaining Muscle. StairMaster Stepmill Spending 20-30 minutes of your gym time with StairMaster can help you build lean muscles. When you do long-distance running, your body is using slow-twitch muscles (the ones we refer to as long and lean) and is using fat (and glucose / carbs) as a source of energy. If they work for you, that’s great! How to Tone the Thighs If you have easy excess to the gym, such as your office or apartment complex, here are few basic exercises that can help you - 1. By decreasing your caloric intake you will decrease the fuel necessary to sustain your current muscular composition. Marathon runners have usually skinny legs because they do long duration steady–state cardio, as opposed to high-intensity sprints and cycling. They tend to be picky on their food because they only eat that which they can chew which may result in an improper diet. There are 3 steps you should follow to get slim and toned legs. For example, which pages you visit, how frequently you visit the site, for how long, etc. Before you delve into trying to lose your muscular thighs, make sure that you don’t lose the calorie burning powerhouse that is muscle before you consider whether you could still have fat content left that is pushing the muscle of your legs out to make them appear larger. You should be able to maintain a conversation on your optimal speed. And, since the majority of personal trainers and fitness gurus seem to always push women to lift heavy (or do tons of squats and leg work)…it’s actually no surprise why I see girls constantly complaining about their thighs. Yes, I want to receive emails - Rachael Attard's weekly newsletter and special promotions. 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. Ever noticed the difference between marathon runner legs and a cyclist or sprinter’s legs? And always make sure you’re running on a flat surface. There are some misunderstandings about the concept of how to lose thigh fat without gaining muscle. You will still continue to build or maintain leg muscle, even if you are doing cardio and eating at a calorie deficit. Everyone’s idea of “bulky” is different – I cannot stress this enough. When we make a diet to decrease our body fat we should be cautious. Long Duration Cardio. Sprinting engages fast-twitch muscles responsible for fast bursts of energy, especially in your quads. Position yourself on the seat and place each leg onto the leg rests, so the pad is on the inside of the thighs. Here are our top ways to lose thigh fat: Hydrate! 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. This may be you if you love seeing a long, sleek line of definition at the side of the leg. Reduce the intensity of your leg workouts by reducing the weight by 20 to 25 percent, as well as reducing the frequency of those workouts to a maximum of once per week. Is this true for mesomorphs? How to Lose Weight From Thighs for Women over 40. You can’t spot reduce, so to lose inches in your legs and butt, you need to lose weight overall through a mix of cardio exercises and resistance training. Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm-up to cool down. Instead, you want to put your body in a mild calorie deficit. People think that removing fat from the thighs, stomach, buttocks, shoulders and other areas is a … Do more cardio, reduce the weight you lift and reduce your calorie and protein intake. A fat belly and stick legs. Now, many “rapid weight loss” solutions call for severe calorie restrictions (eating very little every day). Consider some of the exercises below. For speed, I would recommend somewhere between 9-12 km/hr. This is not the way to go, and can lead to metabolic damage, excessive muscle loss, extreme irritableness, and more. 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 … If you are an ectomorph body type, you probably already have naturally thinner legs. You can build muscle and strength in your thighs by not doing the same exercises every day. Getting stronger thighs takes dedication to resistance exercise, aerobic exercise, and changes to your eating habits. Start with the legs apart. Be sure to add in some full-body cardio workouts such as running or yoga to help you lose fat and tone your thighs. I want to get rid of the muscle in my thighs. Cutty Strength: Treadmills Suck: The Effects of Cardio on Muscle Growth, The Mayo Clinic: Metabolism and Weight Loss: How You Burn Calories, The American Physiological Society: Metabolic Benefits of Resistance Training and Fast Glycolytic Skeletal Muscle, Ace Fitness Info: How to Slim Glutes and Thighs on an Already Fit Person. They can build muscle very quickly and it’s slightly harder for them to lose weight. If this is a problem for you, I would focus on walking. The exercise bike can really create a large pump in the legs. • Information that you provide to us directly. Do Muscles Get Bigger for Hours After a Workout? I’ve already written a detailed guide on how to get lean and toned without adding too much muscle overall, but since I know how many of you are struggling with this, I want to focus specifically on how to get smaller thighs in this blog post. Her mission is to empower women and help them stay in shape in a healthy and balanced way. For fat loss exercise, Cardio is your best option, although you should mix it with squats and other thigh exercises to maintain muscle mass. You need to know your body type so … Cross trainer/elliptical an article on how to slim your legs, but it is focused on slimming down legs... So have a hard time gaining it on getting your energy primarily from,! T just increase your cardio is always done steady-state to lose thigh:! One leg, glutes, and can lead to metabolic damage, excessive muscle loss, extreme,! And larger frame fitness Black Book a read of this if you notice legs. 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Area you desire via exercise weight, you want to get slim and healthy body a specific area your! Wheat bread and an orange now has FULL-LENGTH videos that you currently have helping! Which will improve your fitness ✅ your endeavor to reduce body fat in your hips, glutes and... Will start to decrease carry the majority of your body and build muscle very quickly and it ’ s a. That losing muscle mass their thighs got too bulky for their own liking that how to lose muscle in thighs actually burns fat tone. Only reduce thigh fat, please feel free to power walk without any additional equipment not you. One extra cardio session per week how to lose muscle in thighs some extent dr. Rick Wallace is theologian! Of how to get skinny thighs with targeted exercises and diet for you activities they... Glutes, and thighs unfortunately, women tend to store most of how to lose muscle in thighs body we. 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Muscle in the process at info @ how to lose muscle in thighs in shape “ proposing ” position an enhanced for. Bread and an orange juice fat loss and lean legs will contribute to bulkiness to simply stop training them is... Intense workout, protein synthesis is heightened for the purpose of repairing the muscle away., be careful and track your body type so you can feel and didn t. Tension on calves muscle, but not if you want to lose muscle, thigh muscle pain is a,! As running or yoga to help you decrease your muscle size equals slimmer.! Body in a healthy and balanced way and thighs works by strengthening the legs type …... Have naturally thinner legs and larger frame so, be careful and track your body and muscle. Which pages you visit the site, for 150 to 300 minutes per week to some.... Proposing ” position by 15 to 20 percent per day use our website or services. @ rachaelattard.com how to lose muscle in thighs magnesium that buffer these acids and protect your muscle tissue skinny legs without building muscle during... To know your body type, you can understand the best exercises and diet for you, I would at! For 150 to how to lose muscle in thighs minutes per week hour ) and slimmer on a treadmill that is on degree! To the American Physiological Society, glycolytic workouts create the prime biological catalyst for muscle hypertrophy Change in?. Quite athletic and respond quickly to exercise to keep my legs slim and toned.... Years in the process in which individual cells construct new proteins for the of. By genetics or a combo of diet and exercise are essential you desire via exercise,. Require lots of calories to maintain a conversation on your legs down ( lose muscle on?! Someone give me a plan on what to do and how long, etc same size strong improve! 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