How to Lose Thigh Fat & Strengthen Legs & Thighs for Men

How to Lose Thigh Fat & Strengthen Legs & Thighs for Men

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Building lean muscle and burning fat go hand in hand.

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Along with a healthy diet and cardiovascular activity, strength training the legs can actually help men burn fat. It's not possible to spot reduce fat on the thighs or anywhere, but as the body starts burning fat from all over, it will eventually burn fat from the thighs too. The muscles of the thighs -- the quadriceps, hamstrings and glutes -- are some of the largest muscles on the body, making it helpful to build them because lean muscle mass - which men can usually build more of than women - helps to boost the metabolism and assist with weight loss. A comprehensive fitness plan of calorie-burning activity, like cardio and weight training, plus the right diet can help to create the calorie deficit needed to slim the body as a whole.

Perform resistance-training exercises that target your lower body twice a week to increase your leg strength. Dumbbell squats, forward lunges, glute activation lunges and barbell deadlifts, for example, work your quadriceps, hamstrings, adductors, abductors, calves and glutes. Choose from a variety of resistance methods for the front lunge, including a barbell, dumbbells, kettlebells or a medicine ball. Glute-activation lunges are best performed with a medicine ball, dumbbells or kettlebells; barbells can be difficult to hold onto during the curtsy-like motion. Use resistance levels that allow you to complete at least eight yet not more than 12 repetitions with proper form. Choose three exercises per workout session and complete three sets per exercise.

Burn calories with cardiovascular exercise. The ACSM recommends 150 to 250 minutes of moderately paced cardio activity per week to assist with weight loss. Choose an exercise that is effective yet easy on your joints, ligaments and muscles if you have been sedentary for a while, such as swimming; 30 minutes of swimming at a moderate pace can burn 266 calories for a man weighing 185 pounds. Progress to a more energy-expending exercise as your body becomes acclimated to the stress of working out. Running at a pace of 6 mph for 30 minutes, for example, can burn 444 calories for a 185-pound man.

Insert intervals into your cardio workout to increase the energy expenditure; intervals are an intense burst of speed followed by a period of recovery. For example, run as fast as you are able for 30 to 60 seconds. Follow the sprint with a two-minute recovery period of moderately paced jogging or walking. Repeat five to eight times. Use any type of cardio activity that you like for intervals, such as running, cycling or swimming.

Eat real foods rather than those that are processed and filled with preservatives, added sugar and saturated fat. Your diet is an important aspect in creating the calorie deficit you need to burn fat; specific calorie requirements vary widely from person to person and depend on numerous factors, such as activity level, weight and amount of lean muscle mass. Nixing the junk and focusing on real food -- such as lean protein, fresh fruit and vegetables, whole-grain carbohydrates and polyunsaturated and monounsaturated fats -- can keep you satiated throughout the day and help you to slim down.

Items you will need

  • Barbells

  • Dumbbells

  • Kettlebells

  • Medicine ball

  • Healthy food

    • Tip

      • Warm up for five to 10 minutes at the beginning of each workout session; training cold muscles, through either cardio or resistance training, can cause injuries. Cool down for five minutes at the end of your workout to allow your body temperature and heart rate to gradually return to normal. Stretch all of the muscles that you trained for 10 to 15 minutes immediately following your workout.


      • Consult with your physician before starting a new workout program.