Although most people are fat thighs, there are indeed many people who are muscular thighs. It is a very interesting challenge to make muscle-shaped legs slim, because the muscles of the thigh must be subtracted to achieve the goal. For this, you need the right exercise and a scientific diet.
For example, some resistance exercises have the effect of promoting anabolism or muscle formation, which you definitely want to avoid. Even some aerobic exercise may increase the muscle size of the thigh. Your diet is also very important, because what you eat determines whether you are forming, maintaining or losing muscle groups.
first step
Every day you need to reduce your total calorie intake by about 500 to 750 calories. If you lose weight, you need to reduce your calorie intake. You can use standard calorie calculation tools to ensure calorie intake. If you want to maintain your body shape, take in the heat you need to maintain your body shape. But in order to reduce muscles in the thighs, you need to reduce the total calories you consume each day.
Second step
After waking up in the morning, do a long-term moderate to high-intensity aerobic exercise on an empty stomach. When you wake up, your body's cortisol levels reach its highest point. Cortisol is a naturally-distributed stress hormone that blocks muscle tissue growth when the body does not have enough calories. Doing aerobic exercise can quickly make the body consume muscle protein as an energy source, helping the muscle thighs to become slimmer.
third step
Immediately after aerobic exercise, do a small weight and repeat the strength training for the thigh. For example, you can do leg stretching and curling for 20 to 50 times in each group, and do a total of 1 to 5 groups. This allows the body to completely consume the carbohydrates stored in the muscles during glycogen or aerobic exercise. When you start doing resistance training, your body will enter a catabolic state, gradually destroying the muscles. Single group training is more catabolic than compound training.
the fourth step
If you are running often and your body is already adapting to exercise intensity, you need to do some different exercises, such as swimming, to avoid just exercising your legs. Combining these exercises with daily running allows the body to adapt and exercise different muscle fibers. There are two different types of human muscle fibers, and slow muscle fibers contract more slowly, but can last longer. Fast muscle fibers contract faster, but they don't last long and are prone to fatigue. Slow muscle fibers adapt to endurance training, such as long-distance running or cycling. Fast muscle fibers are suitable for explosive movements.
the fifth step
You also need to stretch the muscles that are tightened together. It is a great choice to practice yoga or use a foam shaft while stretching. Be sure to stretch and stretch your muscles every time you run.
Step 6
The number of meals is less, allowing cortisol to break down muscles. Eating every 2-3 hours, if the frequency is frequent, the secretion of cortisol is reduced, and muscles are formed. Each meal is separated by 4-6 hours, which can cause muscle loss. This will reduce saturated fat and sugar while dieting thin thighs, preventing body fat from being stored where you don't want to store it.
Seventh step
The number of meals is less, allowing cortisol to break down muscles. Eating every 2-3 hours, if the frequency is frequent, the secretion of cortisol is reduced, and muscles are formed. Each meal is separated by 4-6 hours, which can cause muscle loss. This will reduce saturated fat and sugar while dieting thin thighs, preventing body fat from being stored where you don't want to store it.
Seventh step
Reduce the overall intake of protein per day. A 1 gram reduction in protein per kilogram of body weight per day can leave the body in a negative nitrogen balance and protein synthesis does not exceed catabolism. Be sure to stick to a healthy low-glycemic carbohydrate diet, such as fresh fruits and vegetables; and healthy fats like olive oil, avocados, nuts and seeds.
caveat
Do not eat this diet for more than 4-8 weeks. Always consult a doctor before starting any diet or exercise program.
Tips:
Try to avoid junk food and sugary snacks, because eating such foods will reduce the basal metabolic rate and store fat in places you don't want to store.
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