How to make your legs thin? Theory and practice of slimness.

My respect, gentlemen and especially ladies! Today we are treated to a simply amazing article, and all because it is from women. In it we will give an answer to this question - how to make your legs thin . From just one reading, your legs will become much slimmer and more attractive, so read to the end and absorb every word.

If everyone is assembled, then let's get started, let's go.

How to make your legs thin: a set of measures

I'll start from a little distance...

Show me a woman who is happy with her appearance and who does not want to improve it even a little. Beauty is a terrible force and a woman’s main weapon in the fight for a higher-ranking male. I don’t know if 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. It’s not for nothing that there is such a saying - a man loves with his eyes, so this is really true. We have enough 8 seconds of contact with the lady to understand whether the game is actually 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 guys first fix their gaze on a woman’s legs, then her hips and upwards. Moreover, 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) from 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 is doing their dirty work - men are becoming very picky about the shape and dimensions of their chosen one. In this situation, the ladies have only one thing left to do - pick up their feet and work on themselves, in fact, that’s what we’ll do today.

How to make your legs thin? One of the most pressing problems of girls, it can probably only be compared with such -, and of course,? When you look at all these “hows”, the meaning of the statement becomes clear - beauty requires sacrifice, and I would like to erect a monument to all active workers working in this direction. Well, that’s enough of the lyrics, let’s get to the point.

How to make your legs thin: debunking the main myths

First of all, I want to say that no miracle cures have yet been invented that would help make legs slender. Wraps, creams and other similar tools are all a dud; without your own plowing and working on yourself, you cannot achieve thin legs.

Secondly, fat does not disappear locally, i.e. You cannot make only the left or right buttock lose weight, only the upper or lower body. Fat leaves immediately from everywhere, and from problem areas last.

Third, the most effective ways to make your legs thin are:

• following a diet;
• special aerobic exercise;
• special exercises.

Note:

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

How to make your legs thin: everything you need to know to lose weight

For the most part, a woman’s thighs and legs begin to lose weight when her percentage of subcutaneous fat approaches 18% . To find out the current percentage of body fat, I recommend measuring yourself using the materials in the article. In general, if you don’t know whether you have problems with excess weight, then the following table will help you figure it out.

In addition, it is worth understanding that two women of the same weight may not experience the desire to lose weight or have slender legs, so compare.

How much (and how quickly) you are able to lose weight in your legs will depend on, and in relation to young ladies it would 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 of the accumulation of fat deposits in the abdomen, legs and thighs as a result of a woman’s preparation for pregnancy. Only then, as negative factors for a woman’s swelling, come unhealthy diet, 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 fatty or muscular thighs, or maybe you don’t know at all? To determine this and understand whether it is necessary to “lose fat” from the thighs or lose muscle mass, I suggest taking a simple test. It consists of three steps:

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

If the fold of the fingers is quite significant (something to hold on to), then you have fatty thighs and most likely problems with cellulite. Therefore, you must first adjust your diet and add cardio activity 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 look at it in a little more detail...

Fat VS Muscle thighs

The first type is when the legs themselves may be thin, but the extra pounds (layer of adhering fat) does not allow you to see their slimness. Therefore, the main emphasis should be on aerobic activity and proper dietary nutrition. When the total fat burns, you can start making your legs slim.

The second type is large muscular thighs. If you think that only men can have big legs, you are mistaken, it happens that a lady has an impressive hulk 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 higher proportion of type II large muscle fibers (which are usually found in sprinters or strength athletes), compared to type I fibers (in endurance athletes). Muscular thighs give big full legs. They (hips) respond well to the special foot load and vary in size.

In this case, you need to understand that while you can get rid of fatty thighs, you cannot move (move) muscle fibers. To achieve slim legs, you need to pay attention to the following factors:

• You don't have a genetic tendency to have big thigh muscles, but you do have a natural tendency to gain muscle through exercise. In other words, your workouts have made your legs bigger. (you are overloading them). This could be exercise on a treadmill, elliptical trainer, ice skating, etc. These types of activities in an attempt to make thinner thighs backfired. You need to reconsider your training strategy and remove these “thigh-building” exercises;
• you are genetically programmed to have big muscles (mesomorph body type) but also have a lot of fat around your muscles. Those. You have a lot of muscle and a lot of fat in your legs. “Removing” fat from the inner and outer thighs will significantly reduce the volume of the legs and make them thinner.

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

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

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

That's why when solving the problem of how to make your 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 your legs thin: the practical side of the issue

I would like to immediately apologize to the reader for being disappointed again 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 that the article has already exceeded quite a decent number of characters, and we are still, as they say, not in sight :), I realized that we cannot do without the second part. Well, that’s what we’ll do, in this one we’ll look at two factors for losing weight – 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 thighs is to improve (accelerate) 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 liter);

In the morning on an empty stomach you need to drink 2 glasses of water and then 200-250 ml before each meal.

• drinking green tea, tea with rosehip infusion.

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

• consumption of vegetables and fruits both in and outside of main meals.

Include vegetables in your diet: broccoli, spinach, green salad, cucumbers, tomatoes, pumpkin. The following diuretics (diuretics) are perfect for fruits: 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 don’t notice how they consume instead of what they should. 30-40 grams of healthy fats per day 60-100 g unhelpful. We get the latter from various work-office snacks and “tried it when I was cooking for the family.” Your priority cooking method should now be boiling in water, a double boiler, or a microwave (baking).

• exclusion of various food flavorings.

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 definitely become part of your diet. It envelops the walls of the stomach, prolonging the feeling of fullness in the body. The main sources of such drag are...

In general, the best and cheapest source of dietary fiber is bran from the pharmacy. (for example, Dr. Dias brand). They are packaged in small bags (according to 200 g), contains only pure product and costs about 30-50 rubles They should be washed down with plenty of water and taken as 30 minutes before eating.

• eating lean protein and seafood.

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

• consumption of long-term carbohydrates.

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

• eating the right fats.

Many ladies are afraid of fats like fire, thinking that they make them 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 a variety of healthy fats as a source (walnuts, almonds) and sunflower seeds (sesame), and olive oil.

• eating the right sweets.

Girls have a big sweet tooth, don’t feed them bread, just give them some tasty treats. Therefore, the complete exclusion of sweets is simply a disaster for them. 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 nutrition plan includes 2-3 x one meal and often with a messed up schedule (different times). You need to adhere 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 from 19 before 30 years) And 1800-2000 (women from 31 before 50 years). Most likely, your current caloric intake needs to be reduced by 250-500 kcal to start losing weight.

These were, so to speak, general tips, now let's look at the specific menu on 1 a day that you can stick to for the purpose of losing weight (including in your legs).

Now let's move on to...

No. 2. Aerobic activity for losing weight in legs

Cardio exercise plays a significant role in losing excess fat. (including in the hips and legs). Therefore, if you want to have slender legs, for which men will go to the ends of the earth :), you cannot avoid them. The optimal number of activities for the development of the cardiovascular system is 3 per week, by 30-45 minutes (moderate intensity). High-intensity interval training and interval running are great for burning fat. (short runs at high intensity) although the last one (if used incorrectly) may cause enlargement of leg muscles.

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

For women with fatty thighs, suitable types of aerobic activity that directly use the legs are:

• jogging;
• skating;
• walking on a staircase simulator;
• step, elliptical trainer.

The benefit from them is that, in addition to burning fat, the formation of “correct” leg muscles occurs. When working on exercise machines, you must remember that the load (resistance) should be small and the incline angle should be low, otherwise you can end up with big muscular legs instead of skinny ones.

Afterword

At all times, slender legs have attracted men's gaze. And if a woman knows how to serve them “deliciously”, then it just blows our minds :). Therefore, if you have 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, we partially discussed how to achieve this goal in this article and will continue to do so in the next one.

That’s all for you, slender legs, my beauties!

PS. Is the question relevant to you, how to make your legs thin? Answers in the comments.

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

With respect and gratitude, Dmitry Protasov.