Legs are definitely the focal point this summer and achieving a perfect slender elongated leg over the months before the hot season will clean up your appearance and give you a youthful look as well.

Legs can be exceptionally hard due to the type of fat deposits and the kind of fat that is placed in the lower extremities.

There are two types white fat and brown fat. Brown fat has more iron and is more oxygen rich and help burn calories, it is derived from muscle tissue and helps with exercise.

RELATED: RECOMMENDED PLANS FOR YOU

White fat is pretty much everything else but the good news is you can convert white fat to brown fat. Excess white fat throughout the body is associated with an increased risk of breast, colon, esophageal, gall bladder, and pancreatic cancer.

It’s also associated with sleep apnea, and physical disabilities such as knee arthritis.

Working legs required allot of energy and determination as well as consistency, building endurance can be quick as well as quick to loose, so with this in mind do your best stick to the following program and within days and weeks you can and will see a huge difference not only in legs but the rest as well J

4 day leg program to lose thigh fat

that I use and hope you like as much as me. Please note some will have to work up to this do what you can, you will get better.

Monday

Skipping warm up- 5-10 min
20m A, B, C track exercises 2x
Over under (grapevine) 4x
High knees 2x
Squats 10
Leg press 10
Dead lifts 10
Sprints in between for a total of 2-4 sets all together

Tuesday

Skipping warm up 5-10 min
20m A, B, C track exercises 2x
Over under (grapevine) 4x
High knees 2x
Sumo squats 10
Hanging abs 20
Bird dogs 20
Sprints in between for a total of 2-4 sets all together

Wednesday

OFF

Hot bath with Epsom salts and baking soda

Thursday

Skipping warm up 5-10 min
20m A, B, C track exercises 2x
Over under (grapevine) 4x
High knees 2x
Lunges 10-15
Calf Raises 10
Bike as fast as you can for 30 seconds to 1 min
2-4 sets all together

how to lose thigh fat _1

Friday

Skipping warm up 5-10 min
20m A, B, C track exercises 2x
Over under (grapevine) 4x
High knees 2x
Step ups 10 each leg
Leg curls (trx) 10
Mountain climbers (trx) 30 seconds to 1 min
4x 20m sprints
2-4 sets all together

Explanation

A’s

Skipping type exercise that lifts leg high, swing arms back and forth alternating from the motion of the leg

B’s

Similar to A’s only as leg rises it will extend out anteriorly (forward) from body arms will alternate with the motion of legs as in the A’s

C’s

Butt kicks but with motion

High Knees

Like A’s but more explosive and with  motion

https://www.youtube.com/watch?v=48wmKWlLaS8   A.B.C

https://www.youtube.com/watch?v=mFfyYiaGq-4 high knee run

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans