How to Get Rid of Fat Deposits & Tone Outer Thighs

每个人的身体都有“问题”区域 - 他们希望的区域会神奇地become slim overnight。不幸的是，失去脂肪是一个需要承诺和耐心的过程。通过定期运动并观看饮食，您可以燃烧大腿脂肪并锻炼瘦肌肉以配音。尽管这并不容易，但是当您穿上那些渴望穿着的紧身牛仔裤时，您的所有辛苦工作都会取得回报。

With the right diet and training program, you can reduce thigh fat deposits. However, youcannot target just your thighs for fat loss。当您失去脂肪时，您会从整个身体中损失脂肪 - 脸部，手臂，胃和大腿。

当您开始燃烧脂肪时，您可能首先看到脸上的损失，然后是您的手臂 - 通常是人们看到脂肪损失的第一个地方。但是随着时间的流逝，如果您坚持饮食和锻炼计划，您会看到大腿的结果。

减肥可能很复杂 - 涉及您的diet, activity level, lifestyle factors like stress和睡眠和遗传学。但是总的来说，减肥是卡路里与卡路里的卡路里问题。要减少脂肪，您需要消耗的卡路里少于每天消耗的卡路里。这称为造成卡路里赤字。

Your body burns calories, or energy, to power physiological functions, such as respiration and digestion; it also burns calories maintaining your body's tissues, including fat and muscle. Your daily activities of living — doing chores, cooking dinner, grocery shopping — also burn calories. Finally, exercise burns calories. In addition to reducing the calories in your diet, you can increase the amount of exercise you do to create a calorie deficit and lose outer thigh fat.

There's no way to escape it — to burn saddlebag fat, you have to do cardio. Cardio burns calories while you're doing it. Biking, swimming, taking an aerobics class, hiking and jogging are all effective forms of cardiovascular exercise.

Some cardio exercises arebetter for targeting the legs than others。尽管它们不会帮助您在特定区域燃烧脂肪，但它们可以帮助您调整腿部的肌肉。有效的有氧运动练习的一些示例包括：

• Stair climbing
  
• Running
  
• 山走路和远足
  
• Elliptical machine
  
• 跳绳
  

强度很重要

If you really want to see results and lose the saddlebag fat, you have to pick up the pace. A slow walk burns calories, but not nearly as many as a jog. And a jog doesn't burn as many calories as running. Here's an example from Harvard Health Publishing of thecalories burned in 30 minutes for a 155-pound person步行，慢跑和跑步：

• 步行4英里 /小时：167卡路里
  
• 慢跑：223卡路里
  
• Running 6 mph: 372 calories
  

如您所见，奔跑的燃烧比在相同时间内行走的卡路里两倍多。任何有氧运动的活动也是如此 - 您工作越努力，燃烧的卡路里就越多。您现在只能以缓慢的速度慢跑或楼梯攀爬都没关系；随着健身的提高，只需努力逐渐提高您的强度即可。

间歇训练

无论您是锻炼一段时间还是刚开始锻炼计划，都可以使用间隔训练来增加健身并刺激卡路里燃烧。与稳态有氧运动相反，您的心率在整个过程中保持不变，间隔训练涉及短暂的剧烈活动，然后以较慢的速度恢复期。

Your goal is to push yourself to or close to maximum effort during each interval.间隔训练使这样做变得更容易because you know you have a recovery period coming up. Hold your faster pace for 30 to 90 seconds; then lower your pace back to a jog until your heart rate steadies out — usually one or two times the length of your work effort. Increase your pace up to your maximum again. Continue to alternate between the two for the entire workout.

您可以通过任何类型的运动进行间歇训练，而且通常比稳态有氧运动更有趣，因为它不是那么单调。但是，由于它可能非常激烈，因此不建议您在每次锻炼中进行。每周两三个会议，两者之间至少有一天是一个好目标。

Read more:13个没有人告诉您的举重的好处

是的，力量训练将帮助您摆脱大腿外脂肪 - 不，它won't make you bulk up。Pound for pound,muscle takes up less space than fat;当您燃烧脂肪并锻炼瘦肌肉时，大腿看起来会更薄。

It's important to train all the muscles of your body, not just your outer thighs, for two reasons. First of all, it's good for your health to build total-body strength. Second, building total-body muscle mass will help you burn more fat.肌肉比脂肪更代谢活跃;your body expends more energy building and maintaining muscle mass, which increases your resting metabolic rate — the amount of calories you burn even when you're not active.

因此，每周两次或三次，对肩膀，手臂，胸部，背部，腹部，大腿和小腿进行全身抗性训练。您可以包括的一些练习示例：

• 俯卧撑
  
• Pullups
  
• 行
  
• lat下拉
  
• Shoulder press
  
• 卧推
  
• 下蹲
  
• 死升
  
• 踩踏
  
• Side stepups
• Lunges
  
• 带有电阻带的侧步
• 自行车紧缩
• 木板固定

These are all compound exercises. They require一次不止一个肌肉组和更多的能量, which means you'll burn more calories while you're doing them. All of the lower-body exercises listed above will tone your thighs, including your outer thighs.

Side stepups and side steps with resistance bands are compound exercises that will more directly recruit the outer thigh muscles. Isolation exercises, such as leg lifts, target the outer thighs, but they're not as effective for burning calories and building lean muscle as compound exercises.

Circuit Training

电路训练是最佳抵抗训练方法用于燃烧脂肪。在电路锻炼中，您可以进行每组锻炼的一组，而无需在之间休息，然后根据需要重复多次。您可以包括复合练习以及plyometrics，例如跳蹲和有氧运动，例如跳绳，跳跃千斤顶和登山者。

A sample workout could look like this:

• 俯卧撑(knees or regular): 15 reps
  
• 下蹲: 15 reps
  
• 登山者：15次
  
• Reverse lunges: 15 reps each leg
  
• 行: 15 reps
  
• 跳绳：30秒
  
• Lateral squats: 15 reps
  
• 推进器：15次
  
• 蹲下：10至15次
  

休息一到两分钟，然后重复四发。

如果您足够努力并保持心率，电路训练可以为您提供有氧运动和力量锻炼。

Be consistent with your cardio and strength-training workouts. Push yourself to go a little further each time. Celebrate your progress, be patient, eat a reduced-calorie diet, and you'll lose the saddlebag fat and get healthier at the same time.

Read more:电路培训好处