Soulmate Gem
Soulmate Gem
Photo: SHVETS production
This is usually due to your genes. Leg fat may be comprised of different types of fat cells, including: Subcutaneous fat: most common in the thighs and located right beneath the skin. Intramuscular fat: fat dispersed within the muscle itself, much like the marbling seen in meat.
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Read More »Share on Pinterest Make a change Shaping, toning, and strengthening your thigh muscles is good for you. Stronger thighs mean you’ll you faster, jump higher, and improve your overall stability. That’s why strengthening the legs is a much better goal than simply attaining smaller thighs. And, it’s important to remember that overall cardiovascular and muscle health is what’s important — not the size of your jeans. While you can’t do one exercise to target just one specific body part, there are certain exercises that focus more on leg strength and endurance than other areas of the body. So if you’re looking to strengthen and tone your thighs, consider a few of these exercises. These 10 activities will help you on your fitness journey towards stronger thighs and healthier life! 1. Go to an indoor cycling class If you’re familiar with indoor cycling classes, you know how much this type of workout uses your thighs. That’s why indoor cycling is an excellent choice not only for toning the legs, but also for cardiovascular health and weight loss. In fact, results of one 2010 study showed a decrease in body weight and fat mass in sedentary, overweight women after 24 sessions of indoor cycling. 2. Find a set of stairs On average, running burns 295 calories per 30 minutes and 590 calories per hour in a person who weighs 154 pounds. When you include stairs in your running workout, you amp up the use of your thigh muscles. Since every step requires you to lift your body upward, it forces your leg muscles to fire. 3. Take it to the sand If you’re lucky enough to live near a beach, certified trainer Armen Ghazarians recommends beach walking as a way to strengthen your thighs. “The extra tension of walking on the sand will help tone and firm your thigh muscles,” he explains. To get familiar with exercising on the sand, start with walking in the sand for 20 minutes each day. As your body gets used to exercising in the sand, you can add time to your daily workouts. 4. Do ballet-style workouts It’s no secret that dancers have strong and powerful legs. “Dancing combines a cardio element with specific toning moves that are sure to make your legs look amazing,” says certified trainer Lyuda Bouzinova. This YouTube workout with a Pilates sequence is great for lengthening and toning your thigh muscles. Bouzinova says the specific sequence is designed to lean the thighs and create long, toned lines by working all of the important thigh muscles in a specific order. 5. Pick up a sport The quick change of direction required in many sports will help shape your legs from all angles, according to Ghazarians. Consider sports that require you to work your thigh muscles aerobically, such as: swimming
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Read More »A note about weight loss It’s important to note that improving your fitness does not necessarily mean losing weight. But, if getting leaner and changing your body composition is also a goal, you’ll need to burn more calories than you consume. Many of the above workouts will burn calories and strengthen your muscles simultaneously. Remember, losing weight slow and steady is the best way to maintain loss over time. The Centers for Disease Control and Prevention (CDC) recommends losing about one to two pounds per week. People who do so are more likely to keep the weight off. It’s also important to avoid going on an extreme diet that cuts out one food group entirely, like carbs, or is extremely low calorie, notes Bouzinova. And, the benefits of weight loss go way beyond aesthetics. According to a 2018 study , losing inches in the thighs, hips, and buttocks may lower other risk factors for heart disease. Here are a few science-backed tips to lose weight in a healthy way: Drink lots of water, especially before meals.
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