Health & Medical Fitness & bodybuilding

How to Get Rid of the Fat from Your Legs

    • 1). Eat a wide variety of fruits and vegetables, whole grains, and lean protein. Replace animal-based saturated fats with plant-based fats like olive oil, nuts and seeds, avocado and canola oil. Keep your diet to a daily calorie ratio of about 40-50 percent carbs, 20-30 percent protein and 30 percent fats, with no more than 10 percent of your calories in saturated fats.

    • 2). Shoot for at least 30 continuous minutes of cardio a day, five days a week. Running, walking, swimming, fitness classes, dancing and biking are all good choices. Choose anything that keeps your heart rate up consistently and that you enjoy. A program only works if you stick with it.

    • 3). Do some stair climbing. This "do it anywhere" exercise is great for working the thighs and glutes. Be sure to plant feet firmly on the middle of the stair before you push up. Whether you run it or take it in a slow and controlled manner, this move works.

    • 4). Target your calves on those same stairs with standing calf raises. Balance on the edge of the bottom step on the balls of your feet. Slowly lift your heels up as high as they can go, then lower them to just below the level of the stair. Repeat 15-25 times.

    • 5). Work your entire hip, thigh and glute region with lunges. Simply step forward from a standing position and slowly bend your forward knee until it forms a right angle with your heel while you dip forward. Slowly stand back up and repeat with the other leg, alternating back and forth for 10-15 reps each leg.

    • 6). Tone your inner and outer thighs, as well as your glutes, with squats. Stand with feet a little more than shoulder width apart, toes pointing out. Slowly lower your body straight down while bending your knees. As you slowly come back up, squeeze your glutes. Try 10-15 reps to start.

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