How I Slimmed My Thighs
First things first, you cannot spot reduce. I know that's not what you want to hear and probably not what you came here to read, BUT that doesn't mean you can't get the legs you want. It simply means that you're going to lose fat all over your body, not just one specific spot.
See, all over fat loss.
1. OVERALL FAT LOSS
If you want to lose fat, you need to be in a calorie deficit. A deficit of 500 calories per day = 1 pound lost per week. You form a calorie deficit by burning more calories than you consume in a day. This is what I was aiming for at the beginning of my BBG journey and I used My Fitness Pal to track this. I also recommend doing your research to fully understand what a calorie deficit is. Start with searching terms like Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR).
2. WEIGHT LIFTING
DO NOT BE AFRAID TO USE WEIGHTS! I started using weights and working out my legs twice a week (instead of just one "leg day") and I warm-up on the stair climber. I usually pick 6 exercises and do 15 reps x 4 sets of each. I use a weight that is heavy enough to make the last few reps a struggle, but not so heavy that I have to worry about injuring myself. Here are the exercises I do:
Walking lunges (with dumbbells)
3. HIGH PROTEIN DIET
Protein is essential for building muscle, and building muscle is what is going to give your legs that "toned" look. I typically put protein powder in my coffee in the morning (I use DIOXYME New Zealand Whey Protein) and then eat lean protein throughout the day. My favorites are grilled chicken, salmon, canned tuna, ground turkey, and shrimp. I aim for 1 gram of protein per pound of body weight and I've noticed I stay full longer since starting this.
I know it seems like LISS isn't very important, but I promise you - IT IS! For those of you who aren't familiar with Kayla's program, LISS = Low Intensity Steady State. Essentially, it's a form of low intensity cardio where you keep your heart rate in the "fat burning" zone the whole time. I've always seen my best results when doing LISS regularly. I prefer to walk on the treadmill for 30-45 minutes at 3.5 mph and an incline of 7%. I'll use the elliptical sometimes too, but usually can only do that for 30 minutes because it hurts my feet (weird, right?).
Nothing makes my inner thighs sore quite like sprints do! Plus, It's great for fat loss and can boost your metabolism. I sprint for 30 seconds and then rest for 30 seconds for a total of 10 minutes.
These are the 5 things I did to achieve the results in my legs. Feel free to comment with any further questions! xx