Both men and women have parts of their bodies which they do not particularly like, or outright hate. A man might want to do something about his beer belly, or a woman might want to trim some of the fat off her thighs. The good news is that with proper diet and exercise, you can actually tone the muscles in any problem area that you might have. But fortunately, there are a few frugal ways to lose fat in 30 days!
However, to make those toned muscles appear visible, you need to get rid of the excess fat in your entire body first. Once you have reached your ideal weight, that is when you can start working on having rippling abs or sexier, more toned thighs through targeted exercise.
Here, we will focus our attention to one part of the body which most women would like to improve: the legs. When you’re wearing shorts, skirt or a swimsuit, you would want to show off those toned muscles on your legs. If you think that you could manage to shed more fat in that area, that’s exactly what you should be working on.
But as mentioned earlier, it would help if you will achieve your ideal body weight first before targeting your leg muscles. Find out what you can do to lose leg fat and have sexy calves and stunningly toned legs in just 30 days.
How to Lose Leg Fat in 30 Days
Here are a few things that you can do and some reminders if you would like to lose leg fat in 30 days:
Set realistic expectations.
How many times have you tried adding “lose weight” or “eat healthier” in your list of New Year’s resolutions? How many times have you veered off of it? For most people, one of the most difficult resolutions to stick to is losing weight. Being resolved to do it is easy, but committing to it, starting it and actually doing something about it are the most difficult parts.
Let’s say that you have committed to losing weight so that you can get toned, sexy legs. How can you set realistic expectations for yourself?
As mentioned earlier, there is no one diet or set of exercises that will specifically target your leg muscles. It should be a combination of diet, cardiovascular and lower body exercises. Before you can do any targeted exercise, you need to reach your ideal body weight first. A good guide that you can follow to determine if you do need to work on losing the extra fat in your legs is to calculate your body fat percentage.
Websites like healthstatus.com allow you to calculate your body fat percentage based on your height, gender, weight and body measurements. For women between the age of 20 and 40, 19% to 26% body fat is considered generally good to excellent. Those who are between the ages of 40 and 60 with a body fat of 23% to 30% is good to excellent.
If you have a body fat that’s higher than these range of percentages, it is recommended that you find some frugal ways to lose fat as necessary. Exercise combined with diets should help, then you can gear your workout program to include plenty of leg exercises since that is your target area. By setting realistic expectations about the weight loss journey that you have to go through, you will be more determined to achieve great results.
Jumpstart your day with a lean breakfast.
One of the biggest mistakes made even by health buffs is skipping breakfast. When you skip the most important meal of the day, you are actually denying your body the fuel that it needs to burn throughout the activities ahead.
Also, when you skip breakfast, you are bound to overeat during lunch or even dinner because you will get so hungry by lunch time. The best breakfast to have is one that’s rich in protein, fiber and complex carbs.
Snack often, and record your meals if possible.
Again, skipping meals will cause you to overeat. It’s better for your overall body weight to snack often but in small proportions, rather than have two or three huge meals per day. Munch on healthy snacks every few hours, keeping it to less than 150 calories if possible.
You can choose protein or fiber-rich bars, nuts or fruits. You can also record your meals if you would like to keep track of your daily caloric consumption. The best way to lose weight is to work off more calories than what you actually consumed within a day, so it’s important to combine eating right with plenty of exercise.
Hydrate and get enough sleep.
Stick to water instead of sodas, fruit juices, energy drinks, flavored drinks or other commercial beverages which are chockfull of sugar. In addition to the fact that water has zero calories, it will also keep you fully hydrated. Those sugary drinks actually make you feel dehydrated, just like coffee and iced teas. Sip water often and before meals, something that will help you control the portions of what you’ll eat for lunch or dinner. Getting enough sleep is another frugal way to lose weight.
Do cardiovascular exercises first to reduce your overall body fat.
Next, how can you keep those extra pounds off so that you can start working on losing the fat in your legs? It’s ideal to do some cardiovascular exercises. Over the course of 30 days, you can perform 30 to 60 minutes of cardiovascular exercises. This will help burn the excess fat that you have and pump up your weight loss regime.
If you don’t like any of those intense aerobic exercises, you can start by simply taking a brisk walk. Do it in the morning or in the cooler part of the afternoon – whichever’s more convenient for you. Brisk walking and jogging are great cardiovascular activities, as well as running, aerobics, climbing the stairs or simply using the treadmill if you don’t feel like going out.
Do targeted exercise for toned legs.
When you go online, you will find plenty of targeted exercises which specifically target your legs. Include a routine of doing two to three squats per day during the 30-day period that you allotted for yourself. Squats along with lunges are the best thigh-toning exercises, which will also target your leg muscles. You can use your own body weight as resistance, or use dumbbells or a barbell.
Change your everyday habits so that you can tone your leg muscles even more.
Why not add cycling to your list of daily activities? Consider walking to and from work if your workplace is not that far, anyway. If your office is only on the second or third floor, skip the elevator so that you can climb the stairs and work out those legs. If you want, you can even download a pedometer app on your phone or buy a wristwatch which has a step counter.
This will allow you to monitor the number of steps that have taken within a day, which will greatly help with your goal to lose weight. If you are driving your car to work, park it quite far from the entrance to your office building so that you can make use of the extra steps to workout.
If you’re stuck in your desk for nine hours, take quick breaks every now and then to work on your leg muscles. Making these small changes to your everyday habits will have a huge effect if you keep on doing them for the next 30 days.
More exercises for toned legs and slimmer thighs.
If you’re going to the gym for your workout sessions, ask the trainer which machines will help you target your leg muscles. One example is the thigh abductor, which helps increase the firmness and tone of the thighs. After a month, you should see great results.
Other exercises that you can do are high-repetition squats for about 15 to 20 repetitions; squats to work on your inner thighs; lunges for the legs and the buttocks; and step-up exercise for your legs. For the next thirty days, you can do three sets of these leg exercises. If you’re a beginner, however, you can start with one set on the first week, two sets on the second week, three set on the third week, and four sets on the fourth week.
Make sure to take one-minute breaks in between sets. You can also try other exercises like the cushion squeeze; yoga or Pilates exercises which target the inner thighs and legs; heel raises; or dragging a heavy box using your legs to work on your outer thighs for up to 100 yards.
By following these tips, you can lose the excess fat in your legs within 30 days. Not only that, but you will also feel lighter, more active and healthier. Whether it’s your legs, thighs, buttocks, hips, belly, arms, or any other part of your body that you would like to make more toned, the key is to combine the right exercises and diet. Exercising and eating healthier should not be done in just a 30-day period, but for always so that you can turn healthy, active living into a lifestyle.