How to make legs thin? Theory and practice of harmony.

My respects, gentlemen and especially ladies!

Today we are waiting for just a freaky article, and all because it is female. In it, we will give an answer to such a question - how to make legs thin . Only from one reading, your legs will become much slimmer and more attractive, so we read to the end and absorb every word.

If everyone is assembled, then let's start, let's go.

How to make legs thin? A set of measures.

I'll start a little...

Show me a woman who is satisfied with her appearance and who does not want to improve her even a little bit. Beauty is a terrible force and the main weapon of a woman in the struggle for a higher-ranking male. I don’t know if the young ladies are aware, but almost all men are attracted to beauty, and for them (us) attractiveness is the main factor in assessing her as a potential partner. No wonder there is such a saying - a man loves with his eyes, and so it really is. We've had enough 8 seconds of contact with a lady to understand whether the game is worth the candle, and whether it is necessary to fuss at all :). Although scientists say that men evaluate women from top to bottom, practice shows something different. I have noticed more than once that the guys first fix their eyes on the woman's legs, then the hips and upwards. And this is quite natural if you look at the lady from behind, because there is no face there.

In this regard, the requirements for this part of the body (legs) on the part of the male population become quite unambiguous. They want to see their companion's legs long, slender and in a short skirt). It is also worth saying that the dominance of glossy magazines and catwalk models do their dirty work - men become very picky about the shapes and dimensions of the chosen one. In the current situation, the ladies have only one thing left to do - to take their feet in their hands and work on themselves, in fact, this is what we will do today.

How to make legs thin? One of the most pressing problems of girls, with her, probably, only such can be compared -, and of course,? As you look at all these "hows", the meaning of the statement becomes clear - beauty requires sacrifice, and I want to erect a monument to all active workers working in this direction. Well, actually enough lyrics, let's get to the point.

First of all, I want to say that they have not yet invented miraculous remedies that would help make legs slender. Wraps, creams and other similar tools are all turbidity, without your own plowing and work on yourself, thin legs cannot be achieved.

The second is that fat does not go away locally, i.e. it is impossible to make only the left or right buttock lose weight, only the upper or lower body. Fat leaves immediately from everywhere, and from problem areas in the very last place.

Third - the most effective ways to make legs thin are:

dieting;
special aerobic exercise;
special exercises.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Women's legs: everything you need to know to lose weight.

For the most part, the hips and legs begin to lose weight in a woman when the percentage of her subcutaneous fat approaches 18% . To find out the current percentage of body fat, I recommend measuring by resorting to the materials of the article. In general, if you do not know if you have problems with being overweight, then the following table will help you figure it out.

In addition, it is worthwhile to understand that two women of the same weight may not feel cravings for weight loss or slender legs, compare.

How much (and how soon) you are able to lose weight in your legs will also depend on, and in relation to young ladies it will be more accurate to say - on.

In general, the problem of losing weight in the legs and hips is associated, first of all, with the natural processes occurring in the body of any productive woman. It consists in the accumulation of fat deposits in the abdomen, legs and thighs due to the preparation of the lady for pregnancy. Later, as negative factors for a woman's swelling, there are malnutrition, stress and an unbalanced regimen.

Not many women know that the effectiveness of losing weight in the hips depends on the initially correctly chosen strategy. And in order to decide on it, you need to know what type of hips you actually have.

Do you think that you have fat or muscular thighs, or maybe you don’t know at all? To determine this and understand whether it is necessary to “lower fat” from the hips or lose weight in their muscle mass, I propose to pass a simple test. It consists of three steps:

straighten your leg;
tighten your thigh muscles;
pinch the top layer of fat and skin with your fingers.

If the fold of m / y fingers turned out to be quite significant (something to hold on to), then you have fat thighs and most likely problems with cellulite. Therefore, it is necessary first of all to adjust the diet and add cardio activity in order to burn fat. If the tuck is small, you have muscular thighs with little fat. The strategy for losing weight in the legs in this case should be based on special fitness exercises.

Let's take a look in a little more detail...

Fat (fat) VS Muscular (Muscle) hips

The first type is when the legs can be thin on their own, but the extra pounds (layer of adhering fat) does not allow you to see their harmony. Therefore, the main focus should be on aerobic activity and proper dietary nutrition. When the total fat burns up, it will be possible to start making the legs slim.

The second type is large muscle thighs. If you think that only men can have big legs, you are mistaken, it happens that a lady has an impressive skeleton of a ship :) - wide bones and dense muscles. The muscles themselves are made up of bundles of muscle fibers that vary in size. Representatives with muscular thighs have a large proportion of type II large muscle fibers (which are commonly found in sprinters or strength athletes), compared to type I fibers (in endurance athletes). Muscular thighs give big full legs. They (thighs) respond well to a special foot load and are distributed in size.

In this case, you need to understand that if you can get rid of fat thighs, then you can’t move (move) the muscle fibers. To achieve slim legs, you need to pay attention to the following factors:

you do not have a genetic tendency to have large thigh muscles, but you have a natural tendency to gain muscle through exercise. In other words, your workouts have made your legs big. (you overload them). It can be classes on a treadmill, elliptical trainer, ice skating, etc. These types of activities in an attempt to make thinner thighs backfired. You need to rethink your training strategy and remove these “thigh-setting” exercises;
you are genetically programmed to have big muscles (body type mesomorph) but also have a lot of fat around the muscles. Those. You have a lot of muscle and a lot of fat in your legs. "Cleaning" the fat from the inner and outer thighs will give a significant reduction in the volume of the legs and make them thinner.

To know how to lose weight in the hips, you need to understand what they are “constructed” of, in other words, let's delve a little into their anatomy.

So, there are several "layers" that contribute to the volume of the thigh.

The first layer, the skin, then comes the layer of fat (yellow). This fat surrounds the thigh muscles. As you gain weight, the yellow layer becomes much larger and spreads out your hips. Beneath the layer of fat are muscles (red). When a person trains with weight in general and especially actively works out the hips (squats, lunges, deadlifts), then the red layer becomes larger, which leads to an increase in the legs.

That's why when solving the problem of how to make legs thin, you need to think about both fat and muscle mass. Both parameters are adjustable both up and down and affect the proportions of the hips.

Well, I think that's enough theory, let's move on to ...

How to make legs thin? The practical side of the issue.

I want to immediately apologize to the reader that I was again carried away in terms of the number of letters in the article. Initially, it was planned to write everything quite culturally and tell all the information in one part. Now, when the article has already exceeded a quite decent number of characters, and we are still, as they say, in no eye :), I realized that I cannot do without the second part. Well, let's do it, in this we will look at two factors of weight loss - nutrition and aerobic activity, and in the other part - specialized "weight loss" exercises for the legs.

So let's start with the first one.

No. 1. Building the right diet.

The fundamental principle of losing weight in the legs and hips is to improve (accelerate) metabolism, metabolism. It is also necessary to improve the functioning of the liver, ridding the body of toxins.

Your basic habits should now be:

minimum consumption 1,5 liters of water per day (preferably 2 liters);

Drink on an empty stomach in the morning 2 a glass of water and then 200-250 ml before each meal.

the use of green tea, tea with rosehip broth.

These drinks can rid you of toxins, remove toxins and improve the rate of enzymatic reactions in the body.

the use of vegetables and fruits both in the main meals and m / y.

Include vegetables in your diet: broccoli, spinach, lettuce, cucumbers, tomatoes, pumpkin. From fruits, such diuretics (diuretics) are perfect: watermelon, melon, plums, apricots, also lean on grapefruit, bananas, green apples, avocados.

Eliminate all fried, fatty and salty foods from your diet.

In fact, people do not notice how they consume instead of the prescribed 30-40 grams of healthy fats per day 60-100 g of useless. We get the latter from various work-office snacks and “tried it when I cooked for the family.” The priority way of cooking for you should now be cooking on water, double boiler, microwave (baking).

exclusion of various food flavors.

These include mayonnaise, sauces, dressings and other jar-lid dirty tricks. If the food seems bland, use natural seasonings - garlic, thyme, coriander, basil, suneli hops.

consumption of indigestible fiber.

Fiber-rich foods should be part of your diet. It envelops the walls of the stomach, prolonging the feeling of fullness in the body. The main sources of such portage are ...

In general, the best and cheapest source of dietary fiber is bran from a pharmacy. (e.g. Dr. Dias brands). They are packaged in small sachets 200 gr), contains only pure product and cost order 30-50 rubles. They should be taken with plenty of water and taken as 30 minutes before meals.

eating lean protein and seafood.

Replace Various Pseudo Meat Substitutes (sausages, sausages, etc.) for complete sources of protein. These include: eggs, dairy products, cottage cheese, poultry, rabbit, turkey. Give preference to lean meats - lean beef. Also include in your diet fish - tilapia, tuna, mullet, salmon, salmon and seafood - squid, milk.

consumption of long carbohydrates.

Long carbohydrates are those that are not fast :), i.e. they gradually energize a person without causing jumps in blood glucose. Include in your diet - brown / dark rice, buckwheat, wholemeal bread.

eating the right fats.

Many ladies are afraid of fat like fire, thinking that they are getting fat. This is not entirely true, the body needs PUFAs (omega 3/6/9) and monounsaturated fatty acids to a greater extent, and trans-isomers and saturated (butter, margarine) fats should be kept to a minimum. Use different sources of healthy fats (walnuts, almonds) and seeds (sesame), and olive oil.

eating the right sweets.

Girls are big sweet tooth, don't feed them bread, just let them grind off some yummy. Therefore, the complete exclusion of sweets for them is just a disaster. Therefore, replace your usual sweets (sweets, desserts) on, dark (up to 70% cocoa) chocolate, fitness bars.

increasing the number of meals.

Many young ladies think that the fewer times a day I eat, the slimmer I will be. Surely your current meal plan includes 2-3 -x single meal and often with a broken schedule (different times). You need to stick to 4-5 single mode at the same time. In general, and why, you can read in the corresponding note at the link. The number of calories during the day must be kept from 2000 before 2200 kcal (women aged over 19 before 30 years) and 1800-2000 (women from 31 before 50 years). Most likely, your current calorie needs to be reduced by 250-500 kcal to start losing weight.

These were, so to speak, general tips, now let's look at a specific menu on 1 a day that can be followed in order to lose weight (including in the legs).

Now let's move on to…

No. 2. Aerobic activity for slimming legs.

Cardio training plays a significant role in removing excess fat. (including in the hips and legs). Therefore, if you want to have slender legs, for which men will go even to the ends of the world :), you cannot avoid them. The optimal number of classes for the development of the cardiovascular system - 3 per week, by 30-45 minutes (moderate intensity). Excellent fat burning high intensity interval training and interval running (short high intensity runs), although the last (when misused) can cause leg muscle enlargement.

If you have muscular thighs (for example, mesomorph body type) then avoid interval training and focus more on longer duration cardio at moderate intensity. Long-distance running is not focused on the development of the size of muscle fibers, i.e. with it, your legs have limited (minimal) opportunities for growth. The result of running like this is that you build strong and toned leg muscles without building big thigh muscles and burning fat at the same time.

For women with fat thighs, aerobic activities that directly use the legs are suitable, these are:

jogging;
skating;
walking on the simulator ladder;
step, elliptical trainer.

The benefit from them is that, in addition to burning fat, the formation of “correct” leg muscles occurs. When working on simulators, it must be remembered that the load (resistance) should be small, and the angle of inclination should be low, otherwise you can get big muscle legs instead of thin legs.

Afterword

At all times, slender legs riveted male gazes. And if a woman knows how to serve them “tasty”, then we just blow the tower :). Therefore, if you set a goal - how to make your legs thin, you can be sure that you will be provided with gentlemen for the rest of your life. Well, how to achieve this goal, we have partially analyzed in this article and will continue to do so in the next one.

That's all, slender legs to you, my beauties!

PS. Is the question of losing weight in your legs relevant to you? Answers in the comments.

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.