The inner thigh is an area that tends to be suitable for fat storage and is up there with the lower abdomen and upper arms to be included in the question coaches often get: “How can I get rid of this?”
So how can you get rid of inner thigh fat?
The short answer is that you probably will not lose much if genetics predisposes you to fat storage in that area.
You can reduce body fat with exercise and diet, but you will lose that fat from the whole body. You can not detect reducing areas of your body with training.
An increase in muscle mass and a slight reduction in body fat can make your legs more shapely within the bounds of your genetic potential.
The best ways to lose inner thighs fat
The best way to get thinner thighs is through a combination of diet and exercise.
Although weight loss is not always as simple as fewer calories in than calories out, that approach has some wisdom.
Burning more calories through exercise than you get in means that you use the energy stores (fat) to meet your body’s calorie requirements.
Too much of a calorie deficit can work against your metabolism, slowing it down in response to too low a calorie intake. To keep your metabolism healthy, be careful not to create a deficit of more than 500-1000 calories per day.
However, diet is only part of it. You can increase your metabolism and burn fat with exercise. You can burn fat quite effectively with certain types of workouts.
High-intensity interval training (HIIT) is one of the most effective exercises for building strength, breaking down fat, and boosting your metabolism. You burn many calories, and it also affects your metabolism by changing your insulin response positively.
HIIT allows a certain level of variation but ultimately consists of alternating pieces of high, often explosive intensity with bouts of exercise with recovery intensity.
It would be best to perform the high-intensity intervals (lasting from 30 seconds to several minutes) with 85-95% of your maximum effort.
The most significant benefit of HIIT may be the improved metabolism it provides. If you legally push yourself during HIIT training with 90-95% intensity, you will continue to burn fat and calories for at least 24 hours.
You can even take a HIIT workout with it all, but if your goal is to change your body composition and create a slimmer thigh, it’s probably best to do weighted strength exercises as the high-intensity part of the workout.
One consideration with HIIT is that you need to mix in other types of workouts due to its intensity.
2-3 days a week with HIIT is enough for most people. It is essential to mix in cardio days and other exercises, such as yoga, to keep the body strong, recovered, and ready for the next big push.
Many people underestimate the effect of strength training on body fat because the calorie burn from a single workout is so much lower than what you burn when you do HIIT or cardio.
And while your calorie deficit may not increase as much, recent research on mice suggests that weight training triggers a hormonal response in the body that stimulates fat cells to break down in a process called cellular cross-talk.
Do not forget cardio for fat burning. By combining cardio with a strength-based interval training plan and at least one day per week of recovery, you can keep your metabolism burning with a couple of good cardiovascular workouts during the week.
You can mix and match your modality (such as running, cycling, or swimming) and the type of cardio you do to keep your body and mind interested and responsive.
Cardio at a long distance
Long, slow distance, or LSD, is an easy workout to get acquainted with if you have some time to dedicate to the task. It is a fitness session performed with lower intensity over a more extended period.
Intensity is not a goal of this training, only endurance.
You will mainly burn fat for energy in this type of workout, and even though the ultimate calorie-burning level is lower, it is still the fuel for your goal of losing weight. A long, slow distance training is suitable for endurance and can be used as a recovery session if the intensity is suitably low.