Question: I read the tweets about slimming thighs a few days ago, but it seems that the methods introduced there are mainly for fat thighs. I have relatively developed thigh muscles, so how can I make my legs slimmer? What about becoming thinner?

Although most people have fat thighs, there are indeed many people who have muscular thighs. Slimming muscular legs can be an interesting challenge because you have to lose thigh muscle to achieve your goal. For this, you need the right exercise and a scientific diet. For example, some resistance exercises can have anabolic or muscle-building effects that you definitely want to avoid. Even some aerobic exercise may increase thigh muscle size. Your diet is also very important because what you eat determines whether you build, maintain, or lose muscle mass.

The first step

You need to reduce your total calorie intake by about 500 to 750 calories a day. If you want to lose weight, you need to reduce your caloric intake. You can use standard calorie counting tools to keep track of your calorie intake. If you want to stay in shape, eat the calories you need to stay in shape. But in order to lose muscle in your thighs, you need to cut back on your total daily caloric intake.

Step 2

After waking up in the morning, do long-term moderate to high-intensity aerobic exercise on an empty stomach. When you first wake up, your body's cortisol levels are at their highest. Cortisol is a naturally secreted stress hormone. When the body does not consume enough calories, cortisol blocks the growth of muscle tissue. Doing aerobic exercise can quickly allow the body to consume muscle protein as an energy source, helping muscular thighs become slimmer.

After aerobic exercise, immediately do strength training with light weight and high repetitions for the thighs. For example, you can do leg extensions and curls for 20 to 50 times per group, and 1 to 5 groups a day. This allows the body to completely use up the glycogen or carbohydrates stored in the muscles during aerobic exercise. When you start doing resistance training, your body goes into a catabolic state, gradually destroying muscles. Single set training is more catabolic than compound training.

Step 4

If you run regularly and your body has adapted to the intensity of exercise, you need to do some different exercises, such as swimming, to avoid just exercising your legs. Incorporating these exercises into your daily running routine will allow your body to adapt and work different muscle fibers. There are two different types of muscle fibers in humans. Slow-twitch fibers contract more slowly but can last longer. Fast-twitch muscle fibers contract faster, but do not last long, making them prone to fatigue. Slow-twitch fibers adapt to endurance training, such as long-distance running or cycling. Fast twitch fibers are suitable for explosive movements.

Step 5

You also need to stretch these muscles that are tightened together. Practicing yoga or using a foam roller combined with stretching are great options. Be sure to stretch carefully after each run to re-lengthen your muscles.

Step 6

Eat less frequently to allow cortisol to break down the muscles. If you eat frequently every 2-3 hours, cortisol secretion will be reduced, which will lead to muscle formation. A gap of 4-6 hours between each meal allows for muscle loss. This can reduce saturated fat and sugar when dieting to slim down thighs, and prevent body fat from being stored in unwanted places.

Step 7

Reduce your overall daily protein intake. Reducing protein intake by 1 gram per kilogram of body weight per day can put the body in a state of negative nitrogen balance and protein synthesis will not exceed catabolism. Be sure to stick to a diet of healthy low-glycemic carbohydrates, such as fresh fruits and vegetables, and healthy fats, such as olive oil, avocados, and nuts and seeds.

WARNING

Do not continue this diet for more than 4-8 weeks, and always consult your doctor before starting any diet or exercise regimen.

Tips:

Try to avoid eating junk food and snacks high in sugar, because eating such food will reduce muscle and lower the basal metabolic rate, allowing fat to be stored in your body. No place to store.

If you have any questions about sports and fitness, please follow our public account 91 Sports Alliance. Our expert team will answer you in detail for free. You can also ask directly in the comments of this article and we will reply to you as soon as possible. .