What exercises should you do to lose weight quickly and effectively?

If you are interested in the question of how to lose weight through exercise and not with the help of magic pills, fasting or plastic wrap, then you have chosen the right path. In this article, I’m going to tell you how to train to have legs that are any man’s dream.So, we are going to discuss what exercises you need to do to lose weight on your legs.

How should I train to slim down my legs?

Training is always hard. Eating fat is easy, but getting rid of fat is always difficult.

If you're doing it easy in training, you're doing it wrong and your fat legs will be with you until the end of your life.

For starters, you shouldOvercome laziness and stop feeling sorry for yourself. Only princesses can feel sorry for themselves. I have never seen any princess with thick legs. So, let's run into the hall and start becoming a princess.You need to train regularly. Working out once every thousand years won't make you thinner, I hope you understand that.Many girls are afraid of lifting barbells and dumbbells, and generally anything heavier than a smartphone, on the grounds that they will become a male Amazon. I assure you, this is simply not true. As a man, you really have to have guts. Because with a woman’s testosterone levels, the chance of pumping is negligible.So, we put aside all fears, held heavy dumbbells in our hands, and began to pump the legs of our dreams.Go to the gym to train 2-3 times a week for about 1-1. 5 hours each time. Your thighs will become more toned after a month. But that doesn't mean they'll be perfect in a month. To get good results, you need to go a long way, which can take more than a year. So I wish you patience and strength.

Do squats help?

Squats are the most popular fat burning and exercise method of all time.As far back as the Paleolithic, women squatted in their caves while their husbands hunted mammoths. Therefore, you should not ignore them.The squat is a heavy compound movement that uses nearly every muscle in our body. The more muscles involved in the work, the more calories you need to burn to get the job done. therefore,Fat will burn faster.You can squat in different ways, such as with dumbbells, with a barbell on your shoulders, or even with a machine. But I recommend using less gym equipment and using free weight squats to lose weight; this is harder, but more effective.Again, don't be afraid to use weights, it won't make you a guy with muscles the size of skyscrapers. Instead, you'll put in more effort and therefore expend more energy, thus burning more fat.And if you're having a hard time after three squats and you think that's enough, thenStand in front of the mirror and squat there. Every time you want to stop and sit on the couch, look at your legs in the mirror. This will inspire you to sit down a million more times.You have to do a lot of squats. If this is hard for you, that means you're doing everything right. If you can't squat anymore, do five more squats. These five squats will be the most beneficial. Learn to overcome laziness and you will achieve success.But squats aren't the only exercise for leg and thigh weight loss training. I'll tell you the rest later.

aerobic exercise training

Aerobic exercise is an integral part of leg and thigh workouts for weight loss. They can be added anywhere, for example, in the morning before work or school, in the evening or after training.

I recommend doing aerobic exerciseon days without trainingGo to the gym on an empty stomach in the morning.

Aerobic exercise can be performed in different ways, such as:

• On the treadmill or outside;
• exercise bike;
• stepper;
• jump rope;
• In the swimming pool.

running and walking

I think this option is one of the most effective and interesting. You don't have to do this in the gym, you can go outside.Routes can take you through parks, along the banks of reservoirs, or just through some beautiful places. This training will be conductedNot only fast, but fun.But you have to be careful when running. I would not recommend running if you already have back or knee problems. If you don't have such a problem, then buy special shoes first, learn to run correctly, and then you can run like the wind. Of course, even better is to drive on a special rubber track. This way your joints are absolutely safe.

Can an exercise bike help you lose weight on your legs?

This definitely helps. If you have a regular bike, you can even travel around the city and see a lot of new places. If this is not possible, an exercise bike at the gym or at home is also a good option.

step training

It's not a bad thing, butJust not that tiny thing with pedals.. Personally, I don't find it useful.You may burn some calories, but the number is so small that it's fun to even say it.

Better to use Orbitrek oran ordinary staircase. This will be more efficient.

But I also want to warn you that from a load like thisCalves can be cheered up. If you have a tendency to have enlarged legs, it's best to avoid this type of aerobic exercise.

jump rope

Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories faster than your refrigerator will empty. But be prepared, 5 minutes after the jump, yourMavericks will burn like hell.Fat burning is very efficient, but it won't last long, so I still recommend jogging at a moderate pace.

swim

There is a lot of controversy about swimming. Some people say it has no effect, while others agree that swimming is necessary to lose weight.I would agree with both sides. It all depends on the person. I'm like a personHe has dedicated 8 years of his life to swimming., I can say it is very difficult. But in order to make it difficult for you, you must not swim in doggy style, but stick to correct technique.Sinking like a stone to the bottom is not correct technique, so if you can't swim, it's best not to go to the pool.mostEnergy-consuming and heavy style- This is a butterfly. Even experienced swimmers (not from the word pilaf) don't always maintain long distances this way. Next I would prioritize freestyle - freestyle, also a heavy style. If you swim fast, you will already feel tired after 50-100 meters.Then I'll highlightbackstroke, which is not that heavy style but also burns calories well. But you need to swim, not to have time to look at the patterns on the ceiling tiles, but to dream of how to swim to the finish line without dying.Breaststroke is similar. Grandmas love this style of swimming. They usually swim slowly and cautiously, looking around the entire perimeter of the pool. Of course I can understand them, it's hard for them because of their age. But I don’t understand why young, energetic girls who want to lose weight swim like this.To lose weight,you need to work hard, if you don’t, the fat isn’t going anywhere.

walk in place

Suddenly, right? But don’t worry, it just looks a little weird, but in fact, if you practice walking in place regularly and correctly, you will have slim and toned legs in no time.To avoid confusing passers-by, I recommend doing this aerobic exercise at home.

Leg slimming exercises in the gym

First of all, I want to say that leg exercises are great, but they are alsoDon't forget about other muscles.

In addition, exercises such as the same back also require a considerable amount of energy. As we've discovered, energy expenditure is the real way to burn everyone's pesky fat.

In order to make your legs not only slim but also toned, I would like to emphasize the following exercises.

Squat

I've already talked about it at a relatively high level, so I'll just say it briefly. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the bestNot only can you slim down your legs;pump your butt. Men like a toned butt.

lunge

There are countless options for performing this exercise.They can be done on the spot or in motion, with or without backsliding, simple and diagonal, legs in the air and a million other options.The only and most important thing to remember isThe focus should always be on the heelsAnd there should be a right angle at the knee.

Platform leg press

In principle, exercises similar to squats. Many people with spinal problems perform squats instead of squats because the load on the spine is minimal. Here you can adjust the position of your feet. Make your legs wider - you're using the inner surface of your thigh more, make it narrower - outer, and you can even place your feet on the very top of the platform and strengthen your hamstrings.

Deadlift, Deadlift, Romanian Deadlift

Deadlifts can be classic (narrow-leg stance) or sumo (wide-leg stance). This movement is also reminiscent of a squat, except here the barbell is not on your shoulders, but in your hands, and you need to lift it off the floor.Leg placement affects working muscles in a similar way to leg placement in the platform press.

The deadlift and Romanian deadlift differ from the classic and sumo deadlift in that our legs are straighter and we primarily work the hamstrings and glutes.

thismost effective exercisesUsed to reduce leg weight. They fall under the category of basic exercises. There are also isolation exercises, which I’ll talk about below.All of the above exercises can be performed at any gym. If you've only seen gyms in pictures before, I recommend you start working out with a trainer.

How effective are leg swings and other isolation exercises?

Isolation exercises are almost alwaysCovers only one muscle, so this kind of exercise is not completely suitable for weight loss. In order to lose weight, you need to use as much muscle as possible to burn as many calories as possible.Isolation exercises include:

1. Move your legs back to one side. You can do the exercises in a simulator or with free weights, for example, placing weights on your legs, or you can use expanders. These exercises work the gluteal muscles.
2. Leg abduction and abduction in the simulator. This information involves thigh adductor and gluteal muscle stretches.
3. Extension and flexion of the legs in the simulator. Curls work your hamstrings and some calf muscles. I generally don't recommend stretching for girls because these muscles take enough load from basic exercises.
4. Glute bridge. This exercise is more of a foundational exercise as it works your legs, glutes, back muscles, and even your abs. But the energy expenditure in this exercise is significantly lower than the ones I listed in the previous section.

Simply put, if you just do leg swings at home, they're unlikely to help you lose weight (unless of course you do them 24/7). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "getting in shape. "

Stretch stovepipe

Stretching exercises are not very suitable for leg weight loss, butOverall, this is a very good thing.After training, it's also a good idea to cool down briefly in the form of stretching exercises, but nothing too strenuous.Lifting weights will clog your muscles and over time you will turn into Pinocchio and you will become made of wood.So don't try to stretch to lose weight, but do use it in your workouts,Make your legs slender and beautiful.

How quickly will I get results?

I would like to point out again that nothing happens quickly and you need to work hard every day to see at least some change.Transforming your body is a long and difficult process, so if you think you're going to be a goddess in a week, you might as well grab the ice cream from your stash now.

A few words about nutrition

Speaking of ice cream. It's not enough to lose weight through exercise alone; you also need to eat right for this. It is necessary to exclude as much as possible all fried, sweet, flour andStop overeating at night.

Eat often, but sparingly. But you don’t need to go hungry either. In order to fully train, your body needs to get energy from food. So stock up on brisket, buckwheat, and go get the legs of your dreams.

in conclusion

Finally, I would like to say that after reading this article, you have done a great job. You are one step closer to results. If you follow all the tips I've described here, in a year all your friends will be jealous of your slim legs. Good luck to you and I hope you are doing well.