What's the best exercise to get rid of the excess fat on the inner thigh are!


Question: It's impossible to spot-treat fat. There are only two things you can do.

1) Do exercises that work out those muscles. This WON'T burn fat in that area, but it will cause the muscles to want to tone. For the inner thigh you can do hip adductions (machine where you squeeze your legs together to lift a weight), and for the knees I'm not 100% sure what you can do, but something that works the hamstring or calf muscles might help. Lying leg curls or standing calf raises would help with that, respectively.

2) The other thing is to also do cardio. Cardio exercise performed at high intensity promotes cardiovascular strength, whereas if you do something at moderate intensity you get the best ratio of fat burned per calorie expended. That's why the general recommendation to lose weight is to do longer cardio sessions, but at a lower intensity. 45 minutes to an hour a day of light jogging should do it, or if you go to a gym find a machine that has a 'fat loss' setting and put in your age and other stats, and they typically adjust themselves to keep your heart rate in the appropriate range for your goal (About 139bpm for a 21 year old for fat loss).

The last thing you have to keep in mind is nutrition. There's so many different theories on that matter I won't get into 'em all, but I like to eat 400-500 calories per meal max, spread it into 4-5 meals (roughly evenly spaced apart) per day, and never neglect breakfast. Increasing the amount of protein you eat while also decreasing the amount of fat you eat (but not cutting it out entirely), and switching to unprocessed carbs (whole grain/vegetables) and avoiding sugar / processed carbs (white bread / white rice).

There's a lot of sites with a lot of science on this stuff, like bodybuilding dot com, you can check that out if you want to as well.


Answers: It's impossible to spot-treat fat. There are only two things you can do.

1) Do exercises that work out those muscles. This WON'T burn fat in that area, but it will cause the muscles to want to tone. For the inner thigh you can do hip adductions (machine where you squeeze your legs together to lift a weight), and for the knees I'm not 100% sure what you can do, but something that works the hamstring or calf muscles might help. Lying leg curls or standing calf raises would help with that, respectively.

2) The other thing is to also do cardio. Cardio exercise performed at high intensity promotes cardiovascular strength, whereas if you do something at moderate intensity you get the best ratio of fat burned per calorie expended. That's why the general recommendation to lose weight is to do longer cardio sessions, but at a lower intensity. 45 minutes to an hour a day of light jogging should do it, or if you go to a gym find a machine that has a 'fat loss' setting and put in your age and other stats, and they typically adjust themselves to keep your heart rate in the appropriate range for your goal (About 139bpm for a 21 year old for fat loss).

The last thing you have to keep in mind is nutrition. There's so many different theories on that matter I won't get into 'em all, but I like to eat 400-500 calories per meal max, spread it into 4-5 meals (roughly evenly spaced apart) per day, and never neglect breakfast. Increasing the amount of protein you eat while also decreasing the amount of fat you eat (but not cutting it out entirely), and switching to unprocessed carbs (whole grain/vegetables) and avoiding sugar / processed carbs (white bread / white rice).

There's a lot of sites with a lot of science on this stuff, like bodybuilding dot com, you can check that out if you want to as well.





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