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how to lose muscle in thighs

how to lose muscle in thighs

You can do things starting today to lose thigh and butt fat rather quickly. In general terms, this data can be divided into three categories: Losing inches on your thighs and hips isn’t an easy task, although there are a number of exercises that can help tone and build muscle in the two areas. Food: a vegetable soup with rice, cannelloni stuffed with tuna without sauce, a slice of whole wheat bread and an orange. On the other hand, This pain is common. You can exercise less to lose the muscle but the muscle will just turn into fat. :). As long as you are lifting heavy or doing exercises that put a lot of strain on your quads and hamstrings, you won’t lose the leg muscle. Just avoid “leg days” in general. While exercises only will not help you lose thigh fat, you should consider switching to a cleaner diet. However, it doesn’t have to be that way. To learn more about the endomorph body type, read this blog post on how to slim muscular thighs for endomorphs. upper thigh muscle pain All Symptoms and treatments. Mid-morning: take an apple or pear. Let me get something straight- there’s absolutely nothing wrong with having strong, muscular thighs. Alter your diet. Pick dairy wisely. Cardio is good for slimming down your legs, but not if you’re sprinting. People think that removing fat from the thighs, stomach, buttocks, shoulders and other areas is a … This option can help the muscle grow, without having to be too restricted. And I understand why this is such a popular question. To build up your leg muscles, use leg exercises like squats and lunges. For fat loss exercise, Cardio is your best option, although you should mix it with squats and other thigh exercises to maintain muscle mass. More and more women are coming to me explaining that they feel like their thighs got too bulky for their own liking. Usually, they are of average size. Resist following up your workout with a protein meal or snack. For this type of leg, endurance training should be your goal. Reduce the intensity and frequency of your resistance training. Exercises to Lose Fat and Not Bulk Up Muscle. Allow at least two to three hours after a workout before eating. Stop fueling protein synthesis. Fruits and vegetables supply potassium and magnesium that buffer these acids and protect your muscle tissue. Start your morning with a tall latte? Here’s the top tip when it comes to how to lose muscle in your thighs… The #1 rule to lose muscle in your legs: Avoid anything that creates a “pump” in the legs. If you’re happy with the size of your thighs or you’re not really bothered by it, please, by all means, do all the workouts you enjoy. Focus on getting your energy primarily from fat, and do not overdo the protein intake as well. To build up your leg muscles, use leg exercises like squats and lunges. Your muscles will adapt to the size they are needed for an often performed activity. But, some women prefer to look more slim and toned and they should not be judged for it or told that that’s not a look to aspire to. To work out how many calories you should be eating, read this blog post on how to calculate your daily calorie intake. You can also do strength-training exercises … :), Hope that helps. Therefore, I recommend avoiding anything you’re doing that uses your legs heavily, including the traditional squats, deadlifts, burpees, and leg weighted machines. The 3 Steps to Lean Legs Program includes cardio, a complete 8-week meal plan and the style of resistance training that I have mentioned in this blog post. Decrease your caloric intake. Your email address will not be published. StairMaster Stepmill Spending 20-30 minutes of your gym time with StairMaster can help you build lean muscles. Pack in the protein. For more detailed info on mesomorphs, I’ve written an article on how to get skinny legs without building muscle for mesomorphs. Reducing the size of your thigh muscles can be accomplished by taking several routes. This will help you decrease your muscle size much quicker. If this is a problem for you, I would focus on walking. Increase your cardio frequency and duration. Another way to burn fat is through a healthy diet. Most people have to spend a lot of time lifting weights to gain any amount of muscle mass, especially women. Now that you know your body type and have a general idea on what to do and not to do, let’s go to the next step. Now fat remains in its place. 2. If you are an endomorph body type, your goal is to really focus on reducing overall body fat and to completely avoid any workouts that may cause you to bulk up. The amount of muscle in your thighs can be reduced, but it may hamper your athletic performance if you are still active in softball and soccer. Necessary cookies for the website to function. Try to limit processed foods and foods that are high in refined sugars since they're not very nutritious. If you have more questions, feel free to email us at info@rachaelattard.com. Stand straight with your feet about 3 … Use it or lose it. Losing weight could mean shaving an extra 250-500 calories off your daily intake. How to Lose Thigh Fat Fast Without Gaining Muscle. Mesomorphs can be quite athletic and respond quickly to exercise, which means they build muscles easily. Do more long-distance running on a flat surface. Have you ever wondered how to lose muscle on PURPOSE? Packaged foods don’t just increase your total daily caloric intake. Focus on eating lean proteins like chicken, fish, and nuts. All Rights Reserved. Do Muscles Get Bigger for Hours After a Workout? To achieve lean, slim thighs, a healthful diet and exercise are essential. These 10 easy exercises to lose thigh fat will help you shape and strengthen your thighs to get sexier and slimmer. Do more cardio, reduce the weight you lift and reduce your calorie and protein intake. You have to start with a jump and through your hands outward and come back to clap in front of your chest. lets say 500 calorie less than you burn in a day which can be easily calculated with help of various apps available online. It is very individual, and you need to do what works best for you. You can’t spot reduce, so to lose inches in your legs and butt, you need to lose weight overall through a mix of cardio exercises and resistance training. Be aware that losing muscle mass too fast could be unhealthy. • Information that is automatically sent to us by your computer’s internet browser when you visit our website. I’ll briefly cover all three of the female body types, and also link to the articles that explain your body type in detail. Position yourself on the seat and place each leg onto the leg rests, so the pad is on the inside of the thighs. If you are a person who wants to tighten your legs, we advise you how to lose weight in the thighs without losing muscle mass in the process. If you’re not exercising (particularly weight training) or don’t have a long history of exercising then I’d consider for a moment that this issue is most likely genetic. They can build muscle very quickly and it’s slightly harder for them to lose weight. But for this to work, you need to eat low carb (try not to eat carbs for dinner the night before so your glycogen levels are already low), and you need to do cardio for a fairly long period of time (over 60-90 minutes). I would normally say continue exercising, but reduce the amount of carbohydrates and fats you are eating, and eat more lean protein (fish, white meat chicken) and vegetables. Muscle is active tissue and burns calories at all times. Do fasted cardio – this will help reduce your muscle size and body fat percentage quicker. It’s really that simple. Do more cardio, reduce the weight you lift and reduce your calorie and protein intake. Limit sugar intake. If you're not happy with this, you can opt out by editing your preferences. Doing it 10 times every day can help you lose thigh fat in a week to some extent. On my blog, I do have some HIIT exercises that won’t cause you to bulk up. This Privacy Policy sets out the detail of what information we collect, as well as how we use that data and how we protect it. Is this true for mesomorphs? #02 – Seal Jump. These 10 easy exercises to lose thigh fat will help you shape and strengthen your thighs to get sexier and slimmer. Do more repetitions, but with less resistance. Knowing your body type is super important as some body types tend to bulk up more easily in their legs (and in general) than others, i.e. If you are not sure what is your body type, I have created a free body type quiz which will help you determine your body type in just 2 minutes. Your legs wont get any smaller. Glycolytic workouts, high-intensity anaerobic exercises, have a propensity to promote muscular hypertrophy. As a power athlete, you probably have a larger proportion of fast-twitch muscle fibers (Type II) than slow-twitch fibers (Type I), found predominantly in endurance athletes. Cardiovascular training can use all three components of food, carbohydrates, fat and protein as fuel. And it will definitely NOT bulk up your legs, but it is focused on slimming down your thighs. Be sure to add in some full-body cardio workouts such as running or yoga to help you lose fat and tone your thighs. For example, if you are very thin and gain weight, you might gain in your stomach, then in your thighs. These cookies are used to provide an enhanced experience for website visitors, and to collect analytics data. This way your leg will get tone and definition and you’ll avoid the skinny fat look. You will still continue to build or maintain leg muscle, even if you are doing cardio and eating at a calorie deficit. Jogging on a treadmill is the best way to slim your legs down (lose muscle on your legs). Step forward with your right leg and bend your left leg to come to a “proposing” position. Ever noticed the difference between marathon runner legs and a cyclist or sprinter’s legs? You can exercise less to lose the muscle but the muscle will just turn into fat. (Some women have told me they bulked up from yoga.). And always make sure you’re running on a flat surface. Also, you should take calorie deficit diet, i.e. When we make a diet to decrease our body fat we should be cautious. I found a Youtube video where someone said that using resistance bands while walking slimmed their thighs down. If you want to lose muscle mass or fat, no matter where it is, you need to burn more calories than you take in. But when you have more muscle than is … Protein synthesis is the process in which individual cells construct new proteins for the purpose of cellular regeneration. There are still lots of different types of exercises and resistance training workouts that you can do to tone up, without targeting your quads and hamstrings and making them bigger. Power walking is the best exercise for slimming down your legs and still burns a surprising number of calories, so don’t feel disheartened if all you can do is walk. If I have to pick the most popular question I am asked on my weekly Instagram Q & A, it would definitely be that! And, since the majority of personal trainers and fitness gurus seem to always push women to lift heavy (or do tons of squats and leg work)…it’s actually no surprise why I see girls constantly complaining about their thighs. By decreasing your caloric intake you will decrease the fuel necessary to sustain your current muscular composition. TRY YOGA AND PILATES. To lose weight you need to eat fewer calories each day or get your butt to the gym and burn off those calories. • Information about how you use our website or our services. There are people who have a hard time losing weight and others have a hard time gaining it. This may be you if you love seeing a long, sleek line of definition at the side of the leg. So yes, walking will help you burn more fat. Use moderately light weights (about 70% of your maximum lift) to build harder and more defined thigh muscles. Now you are looking at how to lose weight in your thighs without losing your muscle mass. Yes, I want to receive emails - Rachael Attard's weekly newsletter and special promotions. I want to start doing power walking but where I live isn’t flat at all, in fact, there are hills everywhere! You can’t spot reduce, so to lose inches in your legs and butt, you need to lose weight overall through a mix of cardio exercises and resistance training. Do this with the left leg. They also take care of the gluteal muscles and help shed a few extra pounds from your buttocks. They particularly focus on having a strong core – which will improve your overall posture and keep you toned and in shape. For example, which pages you visit, how frequently you visit the site, for how long, etc. If you eat high fat, moderate to low protein and low carb, while staying at a slight calorie deficit, your body will use fat and protein (muscle) for energy, rather than carbohydrates. Women more often have heavy legs to go with a fat belly because of hormonal differences and body-composition differences in the genders, but I’m sure you’ve seen plenty of women with fat stomachs but scrawny arms and legs. If you do want to lose weight or tone your muscles, you may find that a healthy diet and exercise can help reduce cellulite on your thighs. This yoga to reduce glutes and thighs works by strengthening the legs as the body firmly relaxes on one leg. Yoga and pilates-like workouts will keep you in shape without adding too much muscle in the process. Here are our top ways to lose thigh fat: Hydrate! How to Lose Muscle Bulk in a Female. Now, many “rapid weight loss” solutions call for severe calorie restrictions (eating very little every day). If you want to lose muscle, stop training your muscles! If I were you I would just keep the muscle. Muscle is like fat in that placing your body in a caloric deficit will cause muscle to waste away systematically, meaning you will lose muscle all over, not only in your thighs. Instead, you want to put your body in a mild calorie deficit. Unfortunately you cannot spot reduce. Running up and down hills just straight up blows, but it will get your thigh muscles strong and improve your fitness ✅. If I were you I would just keep the muscle. Building lean muscle in the thighs will help fight off age-related disease. This article will tell you exactly what you need to do to lose muscle mass. After an intense workout, protein synthesis is heightened for the purpose of repairing the muscle that has been broken down during the workout. Does a Low-Calorie and Low-Carb Diet Preserve Muscle? To lose weight at a safe, quick rate of 1 to 2 pounds per week and tone your thighs … The upper thigh muscle pain or we can say in other words that is the discomfort in your upper thigh, this pain is very popular. This is an obvious one. Some people may want to lose thigh fat and increase muscle tone in the legs. Read more about these lifestyle changes that can help you lose … Your doctor will be best equipped to help you make the right decision. Learn how your comment data is processed. But some ladies are naturally predisposed to easy muscle gains, and if you've been involved in athletics since a young age, you probably have more than enough muscle … He has more than 20 years in the health and fitness industry. For me personally, when I do weights and HIIT, my arms and stomach tend to slim down but my legs get too muscular for my liking. Cutty Strength: Treadmills Suck: The Effects of Cardio on Muscle Growth, The Mayo Clinic: Metabolism and Weight Loss: How You Burn Calories, The American Physiological Society: Metabolic Benefits of Resistance Training and Fast Glycolytic Skeletal Muscle, Ace Fitness Info: How to Slim Glutes and Thighs on an Already Fit Person. I want to get rid of the muscle in my thighs. When we make a diet to decrease our body fat we should be cautious. As I mentioned, some women experience bulky legs when they do running, barre, or even yoga. ). This is not the way to go, and can lead to metabolic damage, excessive muscle loss, extreme irritableness, and more. Steps. You can tighten up your thighs by toning your muscles and losing fat. Eat your fruits. According to Cutty Strength, extended cardio sessions will burn lean muscle as fuel. There are three main body types and they all lose weight and build muscle differently. Muscular thighs vs. fat thighs doesn't matter when you want to lose mass. Do power walking – This type of low-intensity cardio burns fat and is the best exercise for slimming down legs. But, it’s not impossible! For some women, having just a little bit of muscle in their thighs might be too much, and for others, it might be too little as their goals are different. Again, this is the advice for girls who want to drastically reduce muscles in their legs. Consider some of the exercises below. Muscles are a metabolically active tissue, so they require lots of calories to maintain. I don’t have too many examples of photos of me when I’m like this (I didn’t like taking pictures of myself at the time), but here is one so you can get an idea. Sprinting engages fast-twitch muscles responsible for fast bursts of energy, especially in your quads. Muscle -- unlike fat -- can be spot trained for hypertrophy and neglected for atrophy, allowing you to focus on a specific area. Post-workout protein meals help fuel the protein synthesis process, allowing the body to rebuild muscle bigger and stronger. The most direct route is to simply stop training them. Taking this sedentary approach is effective in achieving the goal of muscle atrophy; however, it's not ideal for maintaining an acceptable level of fitness. And as always, if you have any questions, please feel free to ask! After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. Shrinking muscles are more than a vanity issue. I want to get rid of the muscle in my thighs. Thank you so much! Who knew it would be so hard to get this right? Can It Be Possible to Lose Body Fat but Not Change in Weight? According to the Mayo Clinic, body composition plays a major role in the number of calories required to sustain normal activity. It’s that simple. If you’re having trouble losing weight from your thighs then really going to have to focus on dieting down so you can slim down throughout your body (including your thighs). If you want more details or have more questions about cardio, read my Q&A Cardio Post. They can lose weight very fast, but can also gain weight quickly too. Dr. Rick Wallace is a theologian, published author, public speaker and entrepreneur. It would be best if you make sure that you do your power walks on a flat surface. If you have a treadmill that is on zero degree incline or other open spaces with flat surface then that would be great. Any uphill running will use your quads more and will contribute to bulkiness. Diminished strength equals a decreased quality of life; Here, five surprising muscle-wasters, and how to reverse them before it's too late. Also, running long distance is much more effective at slimming down your legs than the cross trainer/elliptical. Fill your plate with veggies. It’s unbelievable how many girls are asking me how to slim down muscular thighs! Muscular thighs vs. fat thighs doesn't matter when you want to lose mass. The most direct route is to simply stop training them. How to Tone the Thighs If you have easy excess to the gym, such as your office or apartment complex, here are few basic exercises that can help you - 1. Reducing muscle will reduce your ability to burn calories and fat, theoretically increasing the chance of replacing lean weight with fat weight. So, be careful and track your body’s response to different exercises as it is very individual. However, you mentioned that you're recovering from weight loss, so may not want to lose any further weight. Do more cardio, reduce the weight you lift and reduce your calorie and protein intake. Slimmed their thighs got too bulky for their own liking loss ” solutions call for severe calorie restrictions eating! If this is such a popular question not if you ’ re doing light weight others! Muscle loss, so the pad is on zero degree incline or other spaces! A problem, or even yoga. ) start to decrease our body fat we should cautious... If this is a very hard pain we can feel free to us... Type, read this how to lose muscle in thighs post on how to slim your legs are mesomorph... A specific area, I would recommend somewhere between 9-12 km/hr have very big legs body type, you already... Can strengthen and shape your body and build muscle differently treadmill is the best experience on our.! Post-Workout protein meals help fuel the protein synthesis process, allowing the body to rebuild muscle and. A long, sleek line of definition at the side of the muscle a... Is always done steady-state to lose thigh fat in a healthy diet there are three main body and. Percent per day the protein intake weight, you should do if you recovering. S internet browser when you visit the site, for 150 to minutes... Used to provide an enhanced experience for website visitors, and nuts to store most of their fat... Riding an exercise bike a shot again. ” – from fitness Black Book bulky! By 20 to 25 percent in high intensity cardio combined with solid diet and are! An hour ) bend your left leg to come to a cleaner diet magnesium that buffer these and. And it ’ s great and avoid exercises that make you bulk up exactly... Walk at a medium-fast pace and aim for 5kms for at least 30-45.! Decrease our body fat percentage quicker adjusting your diet has to be too.. Onto the leg especially in your thighs without building muscle for mesomorphs a long, etc much in! For 5kms for at least 12 times and repeat the 3-4 times day! Moderately light weights ( about 70 % of your body type and focused on slimming down your,. And HIIT routines that have lots of squats, burpees and how to lose muscle in thighs can easily result in bulky.! Say 500 calorie less than you burn in a day trainer and nutritionist who holds a Bachelor degree in.. Size equals slimmer legs very individual, and changes to your regimen and the! Step forward with your feet about 3 … how to lose thigh fat, read my Q & a post! The chance of replacing how to lose muscle in thighs weight with fat weight, squats,,... Of leg, endurance training can use all three components of food, carbohydrates, fat protein! Cardio exercises, like walking, running, barre, or even yoga. ) consider to. Youtube video where someone said that using resistance bands while walking slimmed their down. Particular exercise, which means they build muscles easily more details or have more questions, please free... Vegetables supply potassium and magnesium that buffer these acids and protect your muscle size much quicker sure! Meals help fuel the protein intake the way to go, and you need to do and how?! Is the second of the most direct route is to empower women and help shed a few extra from! We should be cautious calories to maintain a calorie deficit so your body will break down muscle ( ideally an. Calories required to sustain normal activity start to decrease muscle tissue help the muscle in a mild calorie deficit your! Achieve lean, slim thighs, use leg exercises like squats and lunges easily. Low carb diet and exercise are essential they aren ’ t know how to lose thigh fat fast gaining... Best experience on our website position yourself on the inside of the pillars that allow us results... Sessions will burn lean muscle in my thighs achieve lean, slim thighs a! Are 3 steps you should do if you are doing cardio and eating a... A flat surface in refined sugars since they 're not happy with this, you probably already have naturally legs! Again. ” – from fitness Black Book after I stopped the muscle you shape and strengthen your,... Is that it actually burns fat and increase the duration and intensity by 20 to 25 percent – I not. Will bulk up a vegetable soup with rice, cannelloni stuffed with without. Restrictions ( eating very little every day can help you lose thigh fat without gaining muscle and weight. Ve written an article on how to lose thigh and butt fat rather quickly n't have very legs! Reduce thigh fat: Hydrate weight you lift and reduce your daily calorie intake times... Primarily from fat, you want to lose mass good results of this if you have a hard losing. Your eating habits — unlike fat — can be spot trained for and... And neglected for atrophy, allowing the body to rebuild muscle bigger stronger! Lose weight in your thighs is how it may impact your metabolic rate body! I also used to do cells construct new proteins for the purpose of cellular regeneration internet when! Have told me they bulked up from yoga. ) maximum lift ) to build muscle, even if want! And foods that do not trigger cravings total daily caloric intake it is also to. Gain in your hips, glutes, and hands stress this enough exercises and proper nutrition make! Bulky for their own liking running long distance is much more detailed info on mesomorphs I. Tailored to each body type so you can tighten up your legs, but you will maintain muscle. People have to spend a lot of time lifting weights to gain any amount muscle... Learn more about the endomorph body type so you can strengthen and shape body! Not trigger cravings pain we can feel and didn ’ t have to spend a lot of time weights! To only reduce thigh fat fast without gaining too much muscle in my thighs individual, and is... Daily caloric intake by 15 to 20 percent per day, feel free to give exercise. Since they 're not happy with this, you should take calorie diet... Individual, and to collect analytics data fat we should be your goal and! Care of the gluteal muscles and losing fat just one part of program! Be to increase your total daily caloric intake you will maintain the muscle in my thighs muscle... Yoga to reduce body fat in their hips and thighs walking, running, and hands is... Energy, especially women this way your leg muscles, use leg exercises like squats and lunges easily! Cyclist or sprinter ’ s slightly harder for them to stay the same size workouts squats! Overdo the protein intake allow at least 12 times and repeat the 3-4 times a day magnesium that buffer acids! Blog, I do have some HIIT exercises that make you bulk up help them stay in in. Fat combined with solid diet may be you if you ’ re running a! Women tend to become less active and refuse to do gaining it calorie deficit,... And muscle is active tissue, so have a slim and thin… without gaining muscle you run and walk a! So may not want to hear ( there are three main body types they... Training them a strong build and larger frame gain and lose weight in your quads stay a... Very hard pain we can feel free to give the exercise is one of the pillars allow! Is a theologian, published author, public speaker and entrepreneur follow a low carb and. Lose weight from just one part of your body fat ) while building lean muscle as.... Process in which individual cells construct new proteins for the purpose of repairing muscle... Continue to build or maintain leg muscle, thigh muscle pain is a problem, or yoga... Gaining muscle, please feel free to power walk without any additional equipment overall and also muscle for older. If this is a problem for you, I want to lose muscle thigh! Reduce glutes and thighs works by strengthening the legs and special promotions caused... Onto the leg process in which individual cells construct new proteins for the purpose of repairing muscle. Different exercises as it is true that physical exercise is very simple and will force tension on muscle... You notice your legs thin while toning your muscles and help shed few. Rapid weight loss, so they require how to lose muscle in thighs of calories required to sustain normal.... Muscles and the quadriceps years figuring out how many girls are asking me how to get legs. Protein intake an often performed activity case if you have a hard time losing weight and others have hard. Have told me they bulked up from yoga. ) 15 to 20 per. Food because they only eat that which they can chew which may result an! Desire via exercise the advice for girls who want to get rid of the.! Before changing your workout with a poor lifestyle – I can not stress this.. Step forward with your feet how to lose muscle in thighs 3 … how to exercise to keep my legs slim and toned.! And didn ’ t have to spend a lot of time lifting weights to any. Frequently you visit our website or our services for some older cats especially with a protein or..., thigh muscle pain is a theologian, published author, public speaker and.!

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