Wish to get skinny legs? If yes, then enlisted below are some helpful ways to lose fat and get skinnier legs. Sadly, spot reducing does not work, so overall weight loss should be your target. Enlisted below are a few tips to help you get skinny legs. В
Top Ways to Get Skinny Legs
Exercises You Can Do Anywhere
This is one of the simplest exercises for legs. Use a step counter to walk on the spot. You should try to walk about 10,000 steps every day. To make walking less tiring, try putting on some flat shoes or sneakers when you get around. If you keep continuing this for a long period of time, you can get skinny legs fast.
Running will use more energy and in turn help to get skinny legs. Try to do this at least thrice a day for almost a week. However, you have to make sure to start slow and gradually increase your running time. Whilst running, choose a route that is flat and has no hurdles. This will help to build the muscles of the legs and buttocks.
Use a Stationary Bike or Go Biking
Bike riding will provide a shockingly high caloric burn of about 500-600 calories an hour. This makes it as one of the best exercise for reducing body fat and get skinny legs. However, you will only burn this many calories if you work up a sweat and devote your time to achieve the goal.
Do a Simple Floor Exercise
In order to do this exercise, lay flat on your back with your legs on the floor. Put your arms on the floor, beside your body. Now, bring your knee up to where the highest part of your body is. Then, with the other leg, kick as high as possible. Slowly return it to the floor. Do this exercise by repeating 60 of these kicks. After completing, switch sides.
Try Leg Rolls
In order to do leg rolls, lie on your right side and place your left arm on the floor in front of you for support and balance. Use the left leg to raise it at hip level. Pretend that your leg is in a barrel and with your toes, lead the rest of your leg to trace the inside of the barrel. Do these 60 circles and then switch sides.
Try Rebounding on a Trampoline
Rebounding helps to burn a lot of calories and you can have fun at the same time. It also tends to exercise your muscles, leading to a more toned appearance. This will help you to get skinny legs fast.
Lunges are a great way to get skinny legs. Try to include lunges into your exercise routine and do this exercise twice per week. To do a lunge:
- Stand with your feet shoulder width apart and take a big step forward.
- As you step forward, bend your knees and lower yourself down until your front knee and legs are at a 90 degree angle.
- Make sure that the knee of you front leg stays over your ankle.
- Now, hold the same position for a second and then step back into the starting position.
- Repeat the exercise on your opposite side.
- Do three sets of 10 to 15 repetitions on each side.
Squats will tone your buttocks and legs and help to get skinny legs. So this is another great strength training exercise to include in your routine. Include squats into your strength training routine twice every week. To do squats:
- Stand with your feet a bit wider than shoulder width apart.
- Then, slowly lower your buttocks towards the ground similar to when you try to sit.
- Now, extend your arms out in front of you. This is to help you balance your body.
- You can even place a chair behind you for support and better posture.
- Do not allow your knees to go past your toes as you squat.
- Hold for a few seconds in the same position then come back.
- Repeat the exercise 10 to 15 times and do three sets of this.
Go to a public pool when it is not too crowded. If you are a newbie to swimming laps, start by covering small distance. As you get better, do increase the distance. Try to do this twice a week. Swimming helps you gain muscle and get skinny legs.
Use a Stability Ball
While lying on a mat or bed, place the ball in front of you. Now place your legs on top of the ball, lift your hips up and slowly roll the ball in towards your hips. Do this until you can no longer go anymore and make sure your hips do not fall or touch the floor.
Use an elliptical trainer without an incline.В Using an incline will build calf muscle. Try to keep the resistance low.
Eating A Healthy Diet
Eat more proteins, because protein is filling and good for maintaining muscle tone. Make sure to include fish, chicken and turkey in your diet if you want to get skinny legs.
Add Daily Servings of Fruits and Vegetables
Fruits and veggies provide you with dietary fiber. This can help reduce the amount of fat that your body stores, thus helping to get skinny legs.
Drink Lots of Water
You should drink 8-10 glasses per day. Water will not only help to flush out accumulated toxins in your body, but will also keep your skin hydrated, smooth and glowing.
Avoid High-Fat and Sugary Foods
Foods high in calories like cookies, ice cream, cake, and chocolate don’t provide you with energy, but will simply store fat not only in your legs but the whole body.
Avoid Overly Salty Foods
These types of foods absorb water from the bod, making you feel dehydrated. Examples include peanuts, potato chips, popcorn, and many others.
Using General Tips
The body converts fat into energy while exercising or cutting on your diet. Unfortunately, the body converts fat from wherever it wants, and not always from where you want it to.
Spot-training, or working on one are at a time has its advantages and disadvantages both. Do not expect leg exercises to give you skinny legs in no time. Everything in this world take its own time to happen.
Don’t Starve Yourself
A lot of people, who want to get skinny legs, tend to stop eating food. Their reasoning: Calories get stored as fat when the body does not use them and these calories come from food we eat. So, if I will starve myself, I will get fewer calories; if I get fewer calories, there will be less fat to store in my body. But, this is a misconception and starving wonвЂ™t help you lose fat or get skinny legs.
If youВ doВ manage to lose weight by starving yourself, your body will gain all the fat back as soon as you begin eating again and you will eat again. This is because your metabolism is still hibernating and needs to get kick-started to function again. How do you kick start it? By eating theВ rightВ types of foods in the first place.
How to Get Skinny Legs With Cardio
Learning how to get skinny legs starts with knowing how your body works. So try to stay with me for the science.
Our body creates energy in two basic ways:
- Anaerobically (without oxygen); and
- Aerobically (with oxygen)
When your body uses the anaerobic pathway, it uses creatine phosphate and stored glycogen to produce energy.
Your body will use the anaerobic pathway for:
- High intensity exercise
- Weight training
- Interval training
When your body uses the aerobic pathway, it uses stored fat, stored glycogen and protein to produce energy.
Your body will use the aerobic pathway for:
Low intensity exercise
Low intensity exercises burnsВ fat and help you to get skinny legs. This is why it is super important when wanting to get skinny legs.
What is a Low To Moderate Intensity Cardio?
When we say low to moderate intensity exercise, essentially we are talking aboutВ walking. Walking is one of the best types of exercises to get rid of excess fat on your legs and get skinny legs. Walking also helps to burn a surprisingly high amount of calories.
Walking is very specifically prescribed to get rid of fat from your legs. But when wanting to lose weight from your entire body, you should be using both your aerobic and anaerobic systems to increase your overall fitness, speed up your metabolism and burn more calories.
Running burns a lot of calories and resistance training will speed up your metabolism. A higher metabolism means that your body will burn more calories throughout the day just to keep functioning well.
A good workout program to get skinny legs should include a combination of all of these types of workouts вЂ“
- Resistance training
Does Walking Help You Get Skinny Legs
While doing cardio at a low to moderate intensity, your body burns stored glycogen first and then start burning the stored fats. However, the longer you exercise, the more fat your body will tend to burn. So by doing longer brisk walks, your body willВ burn fat and it will help you get skinny legs.
You can however accumulate periods of cardio over the day. FYI, you can do a 60 minute walk throughout the day. However, as we have previously discussed, the longer you walk in a single period, the more fat you will burn, and the quicker you will get skinny legs.
People have been swearing the results of significant fat loss from my legs by both accumulating cardio over the day and doing walking all in one hit. They both seem to work best.
Walking works if you do it at any time during the day. But to get the best results and skinny legs fast, try to walk in the morning on an empty stomach. This is also referred asВ fasted cardio.В When you wake up,В you have not eaten anything for at least 10 or so hours. This is the best time for an effective cardio workout that will help you to get skinny legs. As a result, when you do cardio first thing in the morning, you will end up burning more amount of fat from your body.
Fasted cardio works best if you are depleted of glycogen. This means that you donвЂ™t have any stored carbohydrates in your body. So to make your fasted cardio workout really effective, try to eat a low carb dinner diet the night before.
Ideal Heart Rate For Burning Fat
When you are walking, your body is in the fat burning zone. This is the best way to get skinny legs. The fat burning zone is when your heart rate is between 60-70% of your maximum heart rate. Your maximum heart rate is a simple equation: 220 minus your age. FYI, to calculate your maximum heart rate and fat burning zone heart rate range using your age. A person if 29 years old.
Maximum Heart Rate is 220 minus your age
Fat Burning Heart Rate Zones = Maximum heart rate x 0.6 (60%)
Maximum heart rate x 0.7 (70%)
My maximum heart rate is 220 вЂ“ 29 = 191 beats per minute (bpm)
60% of my maximum heart rate is 191 x 0.6 = 115 bpm
70% of my maximum heart rate is 191 x 0.7 = 134 bpm
My maximum heart rate is 191 bpm; so my heart rate should be between 115 and 134 bpm in order to burn fat and get skinny legs. Now, when I power walk, my heart rate is usually between 65-68%; and this is 124 to 130 bpm.
I know this seems technical, but honestly, the speed does not matter at all. If you aim to walk at a medium fast pace, your heart rate will be in the right zone. You donвЂ™t need to go full speed and feel really tired and exhausted. It should be a fast pace, but you should able to maintain this speed for at least 1 hour.
Ideal Walking Speed For Lean Legs
I walk at the speed of 7 kmph. Occasionally we walk a little slower or faster, but it will always be between about 6.6 вЂ“ 7.2 kmph. It is not required to walk at the exactly same speed as this is just a guide. Your speed will depend on your height and the length of your legs. Obviously, taller people will be able to walk a bit faster the shorter ones like me.
Should I Walk To Get The Best Results?
The more you walk, the more you will be able to lose weight and burn fat. So my suggestion to you would be to walk every day if you can or at least 5 times every week. Most health guides specify that one should try to walk at leastВ 10,000 steps per dayВ and this is a good guide to go by. However, as I mentioned earlier, the more the better! So, always try to aim for at least 10km walk per day.
A good way to fit in the 10kms of walk per day is to start your morning with a walk. Set your alarm a little bit earlier and go for a walk as soon as you get up. Not only does this get it out of the way early, but it is more effective for burning fat as you are doing a cardio or brisk walking. You should try to do a 5km walk in the mornings and then try to make up the remaining 3-5kms throughout the day just by doing as much walking as you can. If you make a really conscious effort to do lots of walking throughout the day, it is not as difficult to reach 10kms and get skinny legs.
Install some health app, which tracks your steps and kilometers. There are lots of free pedometer apps that you can download onto your phone to help you track your distance.
Get Lean Legs And Have Fun At The Same Time
One of the most common complaints I hear about walking is that it is boring. Well of course, it will be if you have no walk partner. So, here are some tips that you can use to help keep you entertained during the daily cardio:
Try asking your friends to come along for a walk. It really is a great way to catch up and keep you from getting bored while taking a walk. It also makes the walk go so smoothly and quickly. You honestly donвЂ™t even feel like you are exercising. It is even better if you can get yourself a regular walking buddy.
Putting on music is also a good option when you do not have people to join you. Listening to music and walking help to pass time and disconnects you from the outer world. Now, music does not mean some Metallica but some soothing number. But of course, choices could be different so go on with your favorite number on the iPod and walk as much as you want, to get skinny legs. В
When walking on a treadmill, download a TV show and put it on while enjoying the walk. This sometimes also helps to walk a lot more than you actually targeted without even making you realize. It is far better than watching the TV show while sitting on the couch or lying in bed. This will also help you to get skinny legs.
Exercise To Suit Your Body Type
Wish to know how to get skinny legs, then understanding your body type is really important. There areВ 3 main body types, which are explained below:
EctomorphВ вЂ“ which is naturally very thin like those VictoriaвЂ™s Secret models. These people are tall with long arms and legs and find it difficult to put on muscle and fat. They probably already have quite skinny legs and are teased a Matchsticks because of being underweight.
MesomorphВ вЂ“ this body type is not super thin like the previous one but not overweight either. They are just of an average size and can usually gain and lose weight quickly. Also can pack on muscle quickly too.
EndomorphВ вЂ“ this body type is naturally bigger, like bigger than every other. They are usually short to medium height with shorter arms and legs and can put on muscle and fat quickly. This body type finds it difficult to lose weight once gained.
It is important to exercise according to your body type so that you can get the best results and get skinny legs. If you have an endomorph body type and you are doing lots of heavy lifting and eating a moderate to high amount of carbs. Then, you are not going to achieve the best results, or get results as quick as you desire. Endomorphs need more cardio and a low carbohydrate diet. So you really should know your body type when desiring to get skinny legs and tailor your program according to both your body type and your goals.
Get Skinny Legs With The Correct Walking Technique
It is really important to make sure that you are doing your cardio on aВ flat surface. Walking uphill will use your quadriceps and glutes, resulting in bulkiness.
Try avoiding the cross trainer / elliptical machine and incline walking on the treadmill. A lot of women are doing this and while it may burn more calories than walking on a flat surface, you will eventually build muscle and it will not help you get skinny legs. There are better exercises you can do to build muscle and benefit your whole body. Similarly, there are better ways of doing your cardio as well.В You should also avoid the stair machine and spin bike as these will only build muscle in places you may not really want to.