Good exercises to tone your theighs?!


Question: Along with the hips, mid section, and back of the arm, thighs are a traditional problem area for women.

I hate to do it, but I have to remind you that spot reducing is a fantasy. There simply isn't a certain exercise that will make fat disappear from your inner thighs as opposed to your stomach. The inner thigh is where you happen to store fat.

Do NOT diet... Rather than trying the latest fad diet or skipping meals, just reduce the total amount of calories you consume daily. Multiply your weight by 11. The figure you get is the approximate number of calories you need to eat to maintain your current weight. If you reduce that amount by just a couple of hundred calories a day, it will create a deficit between the calories you take in and the calories you expend.

CUT FAT. A gram of fat has nine calories, a gram of carbohydrate or protein has only four. You'll have an easier time reducing calories if you reduce your total fat intake. You should never get more than 30% of your daily calories from fat. When you're trying to lose fat, you should probably hold the fat calories to 20% of the total.

BURN CALORIES. Add to your daily calorie deficit by increasing the amount of time you exercise over the course of a week. Aerobic exercise (walking, cycling, in-line skating, swimming), performed three to five times a week for 30-60 minutes will help you increase your daily calorie deficit. Question: When you've burned more calories than you've taken in, where does your body get the other calories it needs for energy? Answer: From fat already stored on your body.

LIFT WEIGHTS. Although weight training doesn't help you burn calories during a workout like aerobic exercise does, as you become more muscular your resting metabolism speeds up. You'll burn more calories while at rest than you would if a higher percentage of your body weight came from fat.

Although you can't spot reduce, you can select exercises that use the muscles in your problem areas. I do have some favorite leg exercises. If you have access to a gym, leg extensions, leg curls, leg presses, and the abductor/adductor machine will work your legs. If no equipment is available, squats and lunges, performed while holding dumbbells in your hands, will also give your legs a great workout. (**Tip: the wider you position your feet while doing squats or using the leg press, the more you'll recruit your inner thigh muscles).

Walking, cycling, in-line skating, and using a stepper are all ways to get your aerobic exercise done and give your leg muscles a great workout. Good luck!

ADDITIONAL:
Remember, your body is burning fat throughout the day (whether you're just sitting around, etc.), so it's not like you have to go burn over 800 calories in a day!
Go to this site http://www.nutritiondata.com/tools/calor...
Enter your data, and you'll see how many calories your body burns without doing exercise.

Let's say you eat 2500 calories daily. If your body burns 2000 calories by itself on a daily basis. You would need to cut down on a total of 500 calories or so to lose 1 pound in a week (3500 calories=1 lb). However, if you exercise...you'll be burning more calories, and you'll be able to lose weight a bit faster.

Does this make sense?


Answers: Along with the hips, mid section, and back of the arm, thighs are a traditional problem area for women.

I hate to do it, but I have to remind you that spot reducing is a fantasy. There simply isn't a certain exercise that will make fat disappear from your inner thighs as opposed to your stomach. The inner thigh is where you happen to store fat.

Do NOT diet... Rather than trying the latest fad diet or skipping meals, just reduce the total amount of calories you consume daily. Multiply your weight by 11. The figure you get is the approximate number of calories you need to eat to maintain your current weight. If you reduce that amount by just a couple of hundred calories a day, it will create a deficit between the calories you take in and the calories you expend.

CUT FAT. A gram of fat has nine calories, a gram of carbohydrate or protein has only four. You'll have an easier time reducing calories if you reduce your total fat intake. You should never get more than 30% of your daily calories from fat. When you're trying to lose fat, you should probably hold the fat calories to 20% of the total.

BURN CALORIES. Add to your daily calorie deficit by increasing the amount of time you exercise over the course of a week. Aerobic exercise (walking, cycling, in-line skating, swimming), performed three to five times a week for 30-60 minutes will help you increase your daily calorie deficit. Question: When you've burned more calories than you've taken in, where does your body get the other calories it needs for energy? Answer: From fat already stored on your body.

LIFT WEIGHTS. Although weight training doesn't help you burn calories during a workout like aerobic exercise does, as you become more muscular your resting metabolism speeds up. You'll burn more calories while at rest than you would if a higher percentage of your body weight came from fat.

Although you can't spot reduce, you can select exercises that use the muscles in your problem areas. I do have some favorite leg exercises. If you have access to a gym, leg extensions, leg curls, leg presses, and the abductor/adductor machine will work your legs. If no equipment is available, squats and lunges, performed while holding dumbbells in your hands, will also give your legs a great workout. (**Tip: the wider you position your feet while doing squats or using the leg press, the more you'll recruit your inner thigh muscles).

Walking, cycling, in-line skating, and using a stepper are all ways to get your aerobic exercise done and give your leg muscles a great workout. Good luck!

ADDITIONAL:
Remember, your body is burning fat throughout the day (whether you're just sitting around, etc.), so it's not like you have to go burn over 800 calories in a day!
Go to this site http://www.nutritiondata.com/tools/calor...
Enter your data, and you'll see how many calories your body burns without doing exercise.

Let's say you eat 2500 calories daily. If your body burns 2000 calories by itself on a daily basis. You would need to cut down on a total of 500 calories or so to lose 1 pound in a week (3500 calories=1 lb). However, if you exercise...you'll be burning more calories, and you'll be able to lose weight a bit faster.

Does this make sense?

I bought my girlfirend one of those Leg Magic machines.
She loves it.

Squats help a lot

For tone, running is a good all-around exercise. If you want to define your quadriceps (the muscles in front), leg extensions on a machine will help you do that, as will lunges for your hamstrings and glutes as well.

Probably the best exercise for your thighs, though, are squats. They work nearly every muscle, and you can do a lot of reps with light weight for definition, or put a lot of weight on and do fewer reps if you want to build up the muscle.

treadmill, threadclimber, stationary bike are the words I have for you. Get some aerobics.

The pedaling your bike is excellent. If you are in good shape, against the wind or up hill. Even a stationary bike will work for toning your thighs.





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