Running can burn not only your thigh fat, but reduce fat elsewhere.
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A poor diet and sedentary lifestyle might not catch up to you immediately, but it will often lead to fat growth in several parts of your body. Thigh fat can make walking and running uncomfortable if it causes your inner thighs to rub together. Get ready to burn it away through a cardio workout such as running. This simple exercise provides a lightning-fast calorie burn.
Fat Loss Myth vs. Reality
Whether you've got a desire to burn fat throughout your body or just want to target your thigh fat, be realistic about your fat-loss expectations. No exercise that will strictly burn fat in a desired area exists -- despite what you might hear in conversations with misinformed gym members. Instead of worrying about spot reduction, focus on regular exercise. Through frequent workouts such as running, you'll burn not only your thigh fat, but also slim your whole body.
Run Away From Fat
A simple approach to burning fat is to burn more calories than you consume. This process is called a calorie deficit, and is typically possible to reach when you exercise frequently and cut back your consumption of calories. Running might be simple, but few other exercises match its rapid calorie burn, according to MayoClinic.com. Running several days per week can help you reach and maintain a calorie deficit. An overall deficit of 3,500 calories results in the loss of one pound of fat.
Running to Feel the Burn
Just as your weight partially dictates your rate of burning calories, so too does the speed you maintain during your run. Although even a moderate-paced run can burn enough calories to help you burn your body fat, increasing your tempo will help you see results sooner. MayoClinic.com notes a 200-pound person who runs for an hour at 5 mph or 8 mph will burn 755 or 1,074 calories, respectively. A 240-pound person who completes these two runs will burn 905 or 1,286 calories, respectively.
Squat Your Way to Strong Thighs
Running around 300 minutes per week is an effective fat-burning workout, but strength training also plays a role in fat loss. Strength training will force your body to burn more calories during your run and at rest. Your strength-training workout should build your body equally, but exercises that will boost your quadriceps strength and eventually create chiseled thighs include squats, lunges and leg presses. To properly execute a body-weight squat, for example, hold your arms in front of your chest, maintain a straight back and bend your knees until your thighs are parallel with the floor or slightly past parallel. Straighten your legs to return to the starting position to complete one full repetition.