Getting rid of leg fat in just one month sounds a little too good to be true. However, fret not; 30 days are more than enough time. All you need to do is persevere and stay committed.
If you are serious about losing leg fat and getting them toned, you’re going to make big lifestyle changes for 30 days. Eat clean, do your daily cardio, and add in bits of exercises for strength and you will see satisfactory results after just one month.
How exactly does losing weight happen?
Before you manage your expectations, let me get one thing straight: it is impossible to spot-reduce. It’s not possible to lose weight in just one part of your body.
If you want to lose leg fat, you’re also going to lose fat from other parts of your body.
One way to effectively reduce fat is by calorie cutting; with this practice, you are most definitely going to lose weight all over your body.
You may also notice changes in your face, arms, stomach, and butt. Another thing you need to keep in mind is the fact that fat loss differs in body type.
Some people have a fast metabolism; some people don’t.
There are people who get most of their body fat stored in their legs and thighs while some people get a lot of fat stored in the area around the lower belly.
Lower body fat is known to be the most stubborn fat, so you may notice that other parts of your body may lose fat first.
Regardless of which body part loses fat first, just stick to your goal and stay committed and little by little, you will start to notice that your legs are finally showing some signs of fat loss.
It’s definitely going to take time, but it’s going to be worth it.
Do some strength training
Build muscle. Contrary to popular belief, strength training isn’t only about getting buff. Building muscle has a lot of benefits, it:
- Improves your balance
- Increases bone density
- Regulates blood sugar levels
- Boosts metabolism
- Improves sleep; and
- improves your overall mental state
More body muscles mean more efficiency when it comes to calorie processing. You will find yourself burning more fat with strength training than with cardio exercises and a clean diet.
Strength training exercises will not only help your legs burn fat quick, but it will also tone your legs and make them look slender.
But it shouldn’t just be the legs that you’re training, but your whole body. To keep things in proportion, you’re going to have to strength train your whole body to build lean muscle.
Train the major muscle groups. Do strength exercises for the chest, abs, back, arms, shoulders, glutes, thighs, and calves.
Start with compound exercises such as push-ups, pull-ups, lunges, squats, rows, etc. These exercises are highly effective in building muscle and burning fat.
Do them at least twice a week and you will observe great results by the time you reach your 30th day.
Do high-intensity cardio exercises
The other factor in this fat-loss equation is exercise. Cardio exercises would be the most significant kind of exercise if you’re seeking to observe a difference in a short span of time.
Map out a cardio workout plan for 30 days and do cardio more than you would strength training. If you can, do cardio for at least 5 days a week in a span of 30 days.
Make this a priority. They say something is better than nothing, and that’s true. But in this case, you have a goal to accomplish. So do not just settle for a quick cardio run.
Instead, work hard and stay on the grind. Always keep in mind: the harder you exercise, the more calories you burn. As a motivation, always go into each cardio session with the mindset that you will work as hard as you possibly can.
When you feel like giving up, remember why you started in the first place. And once you hit that point where you just want to stop, keep going.
You need to go into every session with ferocity and stay that way. It may not feel like it but a little intensity makes a lot of difference.
If you walk at a slow pace on the treadmill for 30 minutes, you can burn 120 up to 180 calories. But if you run at a steady and much faster pace for the same amount of time, you can burn twice the amount of calories.
High-Intensity Interval Training (HIIT) is another great and highly efficient cardio training. This training involves alternate sessions of strenuous activities which include jogging and sprinting.
HIIT is known to be the most effective cardio workout for burning fat in a short amount of time. However, not everyone can handle the intensity of HIIT, especially if you used to be inactive and you’ve just started working out.
Practice clean eating
Eating clean can be sometimes challenging, especially when you are not used to it, you don‘t really know where to start.
This habit refers to a dietary behavior that involved only whole foods, or foods that are still in their most natural state. It is focused on fresh fruits and vegetables, lean meat, whole grains and cut out processed foods from your diet.
For protein, you can choose between beans and meat. If you’re going for meat, try to eat only lean and clean meat as much as possible.
For example, only eat the white meat in chicken and fish.
For whole grains, go for black and brown rice or quinoa; avoid foods that contain refined carbohydrates such as white rice, bread, and pasta.
You can still cheat once in a blue moon, however, this can ruin your momentum and completely get you off track. So it is best to totally cut out all processed foods from your diet and commit to a clean diet until this journey is over.
Reduce Your Calorie Intake
Diet plays a huge role in weight loss. As some people would like to say, weight loss is 70% diet and 30% exercise.
Gaining weight is usually a result of an imbalance of calories. When you consume more calories than what the body needs in order to produce energy, the excess calories turn into fat.
There are several factors that determine your daily caloric needs, including a person’s:
- Weight; and
- Activity level
It is best to consult your doctor or a nutritionist to help you determine how much calories you need on a daily basis.
Follow and commit to this plan for the following 30 days, and you will observe changes not only in your lower body but in your total physique.
Always remember that numbers do not determine change. You may not see a difference in the weighing scale, but you will see it with the way you look and feel.
Sometimes, you might even end up gaining a little bit of weight as muscles weigh more than fat does. More importantly, try to keep going even after 30 days have passed.
Shortcuts do work sometimes but hardly last a long time. Make clean eating and regular exercising a part of your daily lifestyle.
If you want a long-term result, you’re going to have to go through a long process and be consistent with your diet and workout.
If you need more tips on how to burn fat, check out these two articles.