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Losing leg fat requires a change in diet while building muscle relies on strength training.
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Your legs are made up of a variety of muscles including hamstrings, adductors, quadriceps, gastrocnemius, soleus and tibialis anterior. When these muscles are inactive for too long, they lose their strength and definition. Combining inactivity with a bad diet results in excess fat stored in your legs. As a man, it is important for you to build muscle in your lower body as well as follow a healthy diet to lose leg fat quickly.
Fill Your Plate with Healthy Foods
Because male bodies naturally have more muscle than women, their resting metabolism rate is higher by approximately 5 to 10 percent. But that is no excuse for a poor diet. Fill your plate with a variety of foods that aid in weight loss and have excellent nutritional value to keep your body working properly. Breakfast may include old-fashioned oatmeal, fruit smoothies, bran cereals, yogurt or whole-wheat pancakes with a fruit topping. Avoid bleached or enriched flours often found in white pancake mixes, sugary cereals and bagels. For lunch, focus on lean meats with whole-wheat breads or colorful salads. Skip the soda, chips and frozen meals. Dinner should include lots of colorful vegetables. Your protein should not exceed the size of your fist and your greens should fill at least half your plate.
Move Your Body
Engage in any kind of cardiovascular activity for 30 minutes every day to help with fat loss. To target leg muscles while raising your heart rate, try jogging, bicycling, hiking or jumping rope. Sprinting is an excellent cardiovascular option as it burns fat while building lean muscle. Sprinting is best performed through a high intensity interval training workout, or HIIT. The purpose of a HIIT workout is to work your body harder for a shorter period of time. Choose a starting line and position yourself there. Focus on a finish line 30 to 40 yards directly in front of you then sprint as fast as you can until you have passed that line. Walk back to the starting line slowly, allowing yourself to catch your breath and recover for the next sprint. Continue for 10 to 15 minutes.
Do Some Squats
Squats are a fantastic equipment-free move that targets your quadriceps, hamstrings and the gastrocnemius in your calves. Perform three sets of 10 reps three to five days per week. Begin standing with your feet shoulder-width apart or slightly wider. You may place your hands behind your head or extend them out in front of you. Bend your knees to lower your body downward. Sit back in your buttocks as if sitting in a chair to prevent your knees from extending past your toes. Continue down until your thighs are parallel with the floor then raise back up slowly. That concludes one rep.
Touch the Ground
Straight leg deadlifts can be performed with a barbell or pair of dumbbells to better work your hamstrings. Perform three sets of 10 reps three to five days per week. Hold a weight in each hand and stand with your feet shoulder-width apart. Your weights shoulder be held in front of your body with arms straight, resting just below hip level. Bend your knees slightly as you hinge at your hips and lower your torso toward the ground. Your back should remain straight throughout the exercise. Do not arch or hunch your shoulders. Allow your weights to touch your toes -- or simply go down as far as possible -- then raise back to starting position using your hips.
Small Motion, Big Results
Standing calf raises target the gastrocnemius muscle in your calves. Perform three sets of 10 reps three to five days per week. Begin on any type of raised platform. This may include a single stair, exercise step or even the side of a bench. Be sure to have a friend or something stable nearby to hold onto. Stand on the platform, positioning your feet so that your heels hang off the end with your toes resting on the edge. Grasp your stabilizer nearby as you will need help keeping your balance. Raise your heels up by extending your ankles and pointing your toes. Lower heels back to starting position for one rep.