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How to Lose Leg Fat Without Gaining Muscle

Bhakti Satalkar Mar 12, 2019
Often people lose leg fat but gain considerable muscle in the process. What if one wants to lose the fat without gaining any muscle? Here are some simple steps on how can achieve the same.
There are two main ways in which one can lose excess leg fat and avoid the build up of muscles--one is eating the right kind of food, and the other is to undertake certain exercises that can burn off the excess weight and tone the legs well.
The right kind of exercises with the right kind of repetitions will have to be included in your workout. In the following section we will focus on these exercises.

Exercises and Repetitions

Contrary to popular belief, the exercises that are undertaken to bring about the desired results are not the only important factor, the more important factor in this equation are the repetitions of these exercises.
Ideally, 3 to 5 sets with 15 to 18 repetitions per set need to be undertaken. Along with that, the time spent between two sets needs to be as less as possible.
Having understood the basics about the number of repetitions in each set, let's get to the kind of exercises that need to be undertaken to lose leg fat but not gain muscle in the process.
One of the most basic and effective leg exercises are squats. It is a compound exercise which will work the thighs as much as it will work the buttocks. Make sure that your knees do not go beyond your toes. For added resistance, you can add weights to your exercise as well.
Try walking lunges next. If you are new to exercise, you can do them without weights. However, with practice you should include weights to add resistance to your exercise. It will work the inner thighs, as much as it will work the top of the thigh.
Use leg extensions for toning the legs as well. For better results, you can make use of resistance bands for this exercise. Sit on a chair to do the exercise. It is best to hold the final position for a few seconds, before you release and repeat the exercise.
To get rid of inner thigh fat, you can make use of another exercise known as inner thigh squats. It is best to do this exercise by stepping on to a step. Like is the case with the squats, your knees should not go beyond your toes.
Use walking as another effective leg exercise. It has to be a brisk walk as opposed to a stroll in the park. Start off with as little as 15 to 20 minutes and then you can gradually increase the time.
For better results also include some kind of cardiovascular exercises in your workout regime. They will be of help in reducing the fat all over the body. Do not forget to do some warm up exercises before you do the leg exercises to avoid any chances of injuries.