The most effective way to reduce thigh fat

The accumulation of too much thigh fat will make your thighs look bigger, losing confidence when wearing your favorite outfits. In addition, if this condition persists, it will also affect several health-related issues such as stretch marks, swollen legs, etc. How to effectively and safely reduce thigh fat is still a question for many young people today. In the following article, we will reveal to you 16 extremely simple and effective ways to reduce thigh fat size at home.

1. What causes big thighs?

Before learning about how to reduce thigh fat, we need to understand the causes of big thighs. Many factors can cause big thighs, including the following common causes:

Genetics

If many people in your family have the problem of big thighs, it may be due to genetic factors. However, don't worry too much, if you apply the right way to reduce thigh fat, you can completely improve this problem.

Rapid weight gain

Accumulating too much fat or gaining weight too quickly is also a cause of excessive thigh swelling. When your weight increases, excess fat is mostly concentrated in your waist, hips, biceps, calves, and thighs. Therefore, rapid weight gain will also cause your thighs to enlarge.

Improper exercise

Many people are impatient to lose weight quickly, so they exercise too much, skip stages, or exercise too much. This inadvertently causes muscles to increase rapidly, making their calves and thighs larger.

Daily living habits

If you have an unhealthy lifestyle such as being sedentary or often encountering stressful problems in life. This is also a major cause of fat accumulation in the thighs.

Diet

Diet is also very important if you often eat fried foods, with not much oil, they will also lead to a situation where energy is not converted in time, and over time fat will accumulate in the abdomen, thighs, arms, etc.

2. How to reduce thigh fat with a healthy diet

Reducing thigh fat is no longer too difficult if you combine the right exercise methods. The following way to reduce thigh fat with a healthy diet will bring you unexpected results.

2.1 Supplement foods rich in fiber

In the menu to reduce thigh fat, foods rich in fiber always play a very important role in helping to slim the legs. Some foods rich in fiber are black beans, raspberries, chia seeds, broccoli, avocado, sweet potatoes, etc. These foods not only provide you with fiber but also contain other minerals such as vitamins A, E, and C which are very beneficial for the body. In addition, these foods contain very few calories, so you can eat them without fear of gaining weight.

2.2 Applying a low-carb diet

A low-carb diet is a diet that reduces starch and increases protein for the body. This is a diet used for the purpose of weight loss and is being applied by many people. With a low-carb diet, you will not only control your body weight but also help your body avoid diseases, typically type 2 diabetes and metabolic syndrome.

2.3 Applying chicken to the menu

Chicken, especially chicken breast, is considered the best food to help reduce thigh fat and slim the legs. A menu to reduce thigh fat with chicken will contain fewer calories than other types of meat. For example: 100g of chicken breast contains 134 Kcal, 100g of beef contains 310Kcal, and pork contains 307Kcal. So, it is not too difficult to understand why chicken breast is popular on weight loss menus, right?

2.4 Eating apples reduces thigh fat

Apples are a food that many beauty enthusiasts love. This is also an indispensable side dish in weight loss and thigh fat reduction menus for all subjects. Eating apples every day not only helps to lose weight but also helps the body absorb essential substances such as malic acid, vitamins A, C, E, etc., preventing the risk of cancer, strengthening bones, and preventing skin aging.

2.5 Always drink enough water

Drinking water has been proven by many studies to effectively reduce body weight as well as body fat. Therefore, drinking water is an extremely simple method for you to reduce overall body fat in general and thigh fat in particular.

2.6 Avoid these foods during the process of reducing thigh fat

In your daily diet, if there are dishes containing a lot of sugar, spicy (salty) dishes, or pre-processed dishes, then these are the "culprits" that make your thighs big. Therefore, you should cut these dishes down to the lowest possible level if you want to quickly have slim, toned legs.

Should you exercise at home or go to the gym?

Exercising at home

When you exercise at home, you have a lot of information available online, through tapes, books, and exercise apps, you can find the right exercise for you.

You also save time driving to the gym, you can exercise at your own pace, unlike group or individual classes, and you also have your privacy, which is quite important, especially for people who are less confident or not very comfortable starting to exercise or interacting with others.

But even with all the instructions like that, exercising at home is not easy. First, you have to know how to filter information, online exercises are not always as reliable as you think. Second, you always have to keep yourself from being distracted and motivate yourself enough to maintain your routine. When you work out with other people at a gym, you’re sure to be motivated. But when you work out alone, you may suddenly have cravings, or the temptations of bed will make you stop working out and never continue them again.

Go to the gym

When you sign up to work out at a gym, you’ll get to know more like-minded people, expand your social relationships, and stay motivated to work out. The gym also provides you with equipment that would be very expensive to buy if you worked out at home, including cardio machines, weights, and equipment like TRX, kettlebells, etc.

But there are also certain limitations, the gym is not for people who are half-hearted, who work out one day and then take the next, and who can’t take a little time out of their day to love themselves. If you have such a habit, it’s best to work out at home so you can freely exercise whenever you want. Going to the gym, you will be training in a truly disciplined environment, an arena where you have to sweat to achieve success.

Another way

More than choosing to go to the gym or work out at home, many people have combined both, for example, one person will spend time jogging around the neighborhood every morning as a warm-up and then drive to the gym, immersing themselves in a high-intensity training atmosphere to get the right and effective training.

How many calories does aerobic exercise reduce? Does it help you lose weight?

What is aerobic exercise and what are its benefits to human health?

Aerobics or aerobics is a type of exercise in which the body continuously moves to the beat of music or a relatively fast count, large muscle groups on the body such as the legs or upper body will constantly move throughout the exercise. After aerobic exercise, you will feel very refreshed and full of energy. At the same time, these exercises also help release energy and burn excess fat and calories, thereby helping your weight loss process to be faster and more effective.

The benefits of aerobic exercise for human health can be listed as follows:

• Improve memory: Aerobic exercise helps improve blood circulation when the whole body is "activated." At the same time, it requires you to remember many combined movements on fast and vibrant music, requiring the brain to move more flexibly. 
• Improve physical fitness: Maintaining an aerobic exercise routine will make your body more flexible and physically stable. Besides, it also helps improve cardiovascular health.
• Weight control: aerobics helps you consume energy and burn excess fat in many parts of the body. Thanks to that, you will have a balanced body and not have to worry about gaining weight.
• Reduce the risk of diseases: Regular aerobic exercise will help you prevent many diseases such as osteoporosis, low blood pressure, blood fat, diseases related to the heart, diabetes, obesity, and cognitive decline, and strengthen the immune system, etc. Many studies show that people who practice aerobics regularly will have a longer life expectancy than those who do not exercise regularly.
• Reduce stress and improve mood: aerobic exercises can help you reduce stress, depression, and anxiety and make your spirit more excited and refreshed.

How many calories does aerobic exercise reduce?

In addition to maintaining the habit of aerobic exercise, women also need to pay attention to how many calories these aerobic exercises reduce.

Consuming more energy than the number of calories consumed is the leading factor in weight loss. To measure specific and accurate numbers, practitioners can use calorie-counting applications. These applications are capable of measuring the amount of calories consumed and consumed through the amount of food the user enters and the intensity of physical activity of the body.

How many calories does 30 minutes of aerobic exercise reduce?

According to experts, if practiced correctly, an average of 1 hour of exercise will burn from 500-800 calories. Normally, an aerobic exercise session will take place in 2 rounds, each round is half an hour and there is a break between the 2 rounds. Therefore, practitioners can estimate how many calories 30 minutes of aerobic exercise reduces. However, each type of exercise will also consume different energy depending on your physical condition.

What is Workout? Benefits and Importance of Workout in Bodybuilding

Workout is a familiar concept in bodybuilding. However, many people still do not know exactly what a workout is. What are the significance and benefits of workouts for bodybuilders? In this article, we will help you learn about workout methods and guide you through some of the most popular workout exercises. Please follow along.

What is Workout? What is its significance for Bodybuilding?

What is Workout? There are so many different explanations that make you wonder about this concept. In English, workout has many meanings and is used in many situations. Workouts can be understood as physical activities including gym, yoga, and other sports such as jogging, soccer, volleyball, etc. In addition, workout is also often used in calculations or to indicate development.

Thus, the workout is a concept that includes exercises, number of exercises, exercise sequence as well as division of exercise schedule, and rest regimen suitable for the training plan. Workout exercises are quite free, performed outdoors with few tools such as bars, weights, obstacles, etc. In addition, the workout also includes a workout. What is Pre workout? These are powdered energy foods that supplement to optimize training performance.

It can be seen that a workout is a type of combined exercise that has a very important meaning and role in helping you achieve the best training results and complete your goals. Each person's training goals are different, it can be gaining weight, losing weight or keeping fit, strengthening muscles... Therefore, each gym goer needs to build their own workout and persevere to get the desired results.

Benefits of workout

Workout brings many unexpected benefits to the body, and these benefits have been scientifically proven. Therefore, try to set up a workout plan for yourself and persevere to form a habit in life. More specifically, what are the benefits of working out?

Weight control

When your body moves through workout exercises, it will stimulate the burning of more calories. Moreover, the more muscles develop, the higher the metabolic rate, helping your body burn more calories. This will help your body limit the accumulation of excess fat, support weight loss, and better weight control.

Reduce stress

The workout will stimulate the body to release endorphins, which are hormones that stimulate the nervous system, creating a feeling of mental relaxation. This will help you improve your mood, reduce stress, and help you be full of positive energy.

Improve cardiovascular health

Regular workouts are also a way for you to improve cardiovascular health. Exercise helps reduce LDL cholesterol, which is the cause of clogged arteries. At the same time, it increases HDL cholesterol, which is good cholesterol that has the effect of reducing blood pressure and reducing pressure on the heart. Therefore, if you practice regular workouts combined with a healthy diet, it will reduce the risk of cardiovascular disease.

Good for brain activity

Workout also has the effect of increasing blood circulation, providing the necessary amount of oxygen to the brain. In addition, workout exercises also stimulate the release of hormones that help produce cells in the hippocampus, helping to enhance memory, increase concentration and cognition, learn and work effectively, and reduce the risk of Alzheimer's disease.

Increase muscle strength

What are the benefits of a workout? One effect that you can easily notice after a period of applying workout is that muscle strength is improved, and tendons, joints, and ligaments become more flexible, helping you move easily, and minimizing injuries. When muscles and ligaments are strong, it will reduce the risk of joint pain, and back pain, and improve balance and coordination of the body.

Strengthen the immune system

Exercise in general and workout in particular will improve the body's ability to pump oxygen as well as the absorption of nutrients. From there, the body will be provided with energy, increased resistance, and the immune system to fight bacteria and viruses that cause disease.

Reduce the risk of diabetes

Regular exercise is also a way to help you control your blood sugar, preventing or delaying the development of type 2 diabetes. In addition, exercise also helps prevent obesity - the cause of type 2 diabetes.