So you’ve finally decided to start doing squats and leg extensions to get the excess fat off of your thighs, but it isn’t working no matter how hard you try. Or perhaps it’s working, but there is only a little change, which is far from what you expect. Although it could be genetics, because you are probably born with more fat cells than muscle cells, it could also be other factors. Either way, getting those slim thighs isn’t impossible, you just need to know the right techniques and avoid certain mistakes. Below are some things to keep in mind and avoid.
1. You’re not doing clockwork lunges
To perform this lunge, stand upright with your legs together, your hands on your hips, your chest forward and your shoulders back. Step back slowly with your right leg and hinge your left arm at a 90-degree angle between your thigh and calf. Keep your rear knee within inches off the ground. This helps to tone the legs, butt, and thighs and helps greatly to get rid of cellulite (persistent subcutaneous fat causing dimpling of the skin, found on the thighs and hips).
2. Your diet isn’t very thigh-friendly
Your diet plays a major role in changing your body. Eat fiber-rich foods like oats, beans and legumes and whole-grain foods. Also eat protein-rich foods to help build and maintain muscle mass. Consume more fruits and vegetables to get the adequate amount of nutrients needed in the body. Avoid saturated fats (for example: ice-cream, whole milk, cheese, lamb, and pork) and eat consume more unsaturated fats (for example: olive oil, salmon, almonds and natural peanut butter).
3. You are not using enough weights
You have to challenge your muscles to build them up to their maximum capacity. If you no longer feel challenged by the number of reps you are doing, it’s okay to increase their number. You can start with 16 pounds weights for your squat and lunges and then keep increasing the number of pounds each week.
4. You are not being realistic
While you set your goals, be realistic with yourself. You can’t expect to go to the gym for a couple of weeks and expect some magical transformation on your legs, and when this does not happen, you will likely feel bad about it. You should also understand that a few workouts may not be enough to resize your thighs and give you exactly what you want. How much time you spend in working out and how well you do it also plays a large role. Engage in strength training for about two to three times a week and expect to see changes within 4 to 6 weeks.
image courtesy of: muscleathleticsports.com.