Aerobic exercises such as jogging burn fat quickly.
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If fat deposits around your thighs are making it tough to comfortably fit into your designer jeans, exercise can be just what the doctor ordered to build slimmer legs. Contrary to what you might hear in the gym locker room, no exercise gives you the ability to burn fat in only one area, which means quad exercises won't solely burn your thigh fat. But by exercising regularly and also keeping an eye on your calorie consumption, you'll begin to see the results you've long desired.
Commit to a workout regimen that includes at least 300 minutes of moderate-intensity aerobic exercise per week. The U.S. Department of Health and Human Services guidelines recommend this amount of aerobic exercise for people who want to experience such health benefits as weight loss. This amount of exercise might seem daunting, but 60 minutes of exercise per day for five days of the week will help you meet the guideline.
Fill your workout regimen with aerobic exercises that you enjoy and that burn calories at a rapid rate. Aerobic exercises are ideal because they elevate your heart rate and involve a number of major muscle groups, leading to a high rate of burning calories. Exercises such as swimming, jogging, step aerobics and riding the exercise bike at the gym can burn several hundred calories in a single workout, notes HealthStatus.
Create a calorie deficit every day by burning more calories than you consume. Hussman Fitness reports a deficit of 3,500 calories will lead to the loss of 1 pound of fat. It's difficult to track the calories you burn, as your body is consistently burning calories throughout the day. Instead, focus on reducing your calorie intake. Because calorie counting can be a challenge, the American Council on Exercise suggests making a 10 percent reduction in the size of your meals to reduce your daily calorie consumption.
MayoClinic.com reports a goal of losing 1 to 2 pounds per week is attainable. Although the fat you burn will be from throughout your body, not just around your quads, you'll be able to see results by continuing to keep your body in a calorie deficit.
Before starting any new fitness regimen, speak to your doctor to determine what type of activity is acceptable for you.