How to Lose Thigh Fat and Gain Muscles Fast? Fit Online

How to Lose Thigh Fat and Gain Muscles?

Are you struggling to lose that stubborn thigh fat? Does that thigh fat make you look bulky? Want to know the secrets of Losing Thigh Fat and Gaining Leg Muscles Fast? In this article, I’ll share different ways of fat loss that will help you look more attractive and confident.

Let’s start with the truth: Every Personal Trainer is 100% agree with this that there is nothing you can do to spot-reduce, which means if you want to reduce your thigh size then you must focus on the overall fat loss of the body. You can reduce your body fat with a combination of a balanced diet, proper exercise, and dedication (most important).

Read: Cost of Hiring a Personal Trainer in India

I know that you don’t want to hear that truth, but wait there are ways to achieve your legs gaols. If you are serious about losing your thigh size then keep on reading, I bet you will be happy to learn something new about fat loss.

Most Common Leg Mistake

One of the most common gym mistakes is that some people completely avoid training their lower bodies. Why? Simply because leg training is hard. Yes, training legs can be painful but you also have to remember that it’s the king of all exercises. According to numerous studies not training your legs may halt your overall muscle gain and fat loss.

If you also fall into this category, then I request you to start training your legs as soon as possible. If you are a beginner, training your legs once in a week is enough for you and for your overall health.

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Ways to Lose Thigh Fat and Gain Muscles Fast

It’s true that spot reduction is not possible, the key to getting rid of your thigh fat is to work more on your lower body. There are plenty of ways to get rid of spot fat or overall body fat. But in this article, we will cover the basic and the most common ways so that every one of you can afford it and can apply them in your daily life easily.

Performing Legs Targeting Exercises

One of the best ways to Lose Thigh Fat Fast and Gain Muscles is to do legs and cardio workouts twice a week. Don’t worry much I will tell you about the best exercises for legs and cardio so that you can lose your weight and gain more muscles. Before that let us discuss how workout can help you to lose body fat which ultimately helps you with spot reduction.

Thighs and Hamstrings are the biggest muscles in your lower body, performing legs targeted exercises will help you to burn more calories and lose overall body fat. Once you start to burn more calories as compared to your daily calorie intake you will lose weight fast and easily.

If you are a complete beginner then you can gain some muscles and lose fat at the same time. I personally advise you to go to the gym or perform high-intensity interval training to lose fat fast.

Changing Your Diet Plan

The second way to replace your traditional diet plan with balanced healthy meals. Even if you don’t want to work out much or go to the gym, then you must have followed the simple diet tips for overall weight loss.

Not to mention, diet is the key to health and fitness. Please don’t forget to feed your body with healthy and nutritious food every single day. Health is your long-term asset which has to be managed wisely.

7 Exercises to Lose Thigh Fat and Gain Muscles Fast

1. Squats

Squats are one of the most effective exercises for the legs and glutes. There are tonnes of different types of squats that you can do easily. It helps you to burn more calories in a short period of time and gain more muscles.

Try to add squats in your workout at least two or three times a week. You can go for weighted squats or for basic bodyweight squats, they both are a great way to get your lower body in shape.

Exercise to Reduce Leg Fat and Gain Muscles

2. Lunges

Lunges are my personal favorite exercise to target my quads and glutes. Losing only fat will leave with flabby legs, so gaining muscle size is important to look more attractive and healthier.

The simple way is to add weight in both of your hands, this is a great exercise to strengthen your leg muscles. Moreover, you don’t need any special equipment to perform this exercise. No matter what type of workout you like, you can still add this exercise to your workout schedule.

Read: How many Days a week should you go to the Gym? According to a Personal Trainer.

3. Bridges

Hip raises or glutes bridges are focussed to target your hip and hamstring muscles. If done correctly it also enhances your core stability by targeting abdominal muscles. You should add bridges in your workout schedule for at least 2 times a week.

Basic idea is to push your heels into the floor and tighten your glutes and hamstring muscles as you lift up your hips. I am sure bridges will help you to lose thigh fat and get back in shape.

4. Deadlifts

The deadlift is a great compound movement exercise that targets full-body, hamstrings, glutes, quads and trapezius. It is one of the most common exercises to build leg muscles and lose extra fat from the large muscle groups of your body.

It stabilizes core, shoulder, traps as well as lower body including legs. If you are a beginner then try to do this exercise once a week, not more than that. To build overall muscle mass add deadlifts in your strength training workout.

5. Leg Press

There is no doubt that Leg Press is the best to exercise for those who can’t perform weighted squat (because of any medical condition). Leg Press machine is the most popular equipment in the gym, it helps you to target key muscles of legs.

It may seem simple exercise first but remember to keep your form correct and build a mind to muscle connection before performing leg presses. This will maximize your strength building and helps to burn fat fast. You can add this exercise in your normal leg workout routine to get maximum results.


High-Intensity Interval Training is something that is revolutionizing the way we burn calories. This helps you to burn more calories in a short period of time and with maximum benefits. HIIT helps you to improve cardiovascular health by taking you in and out of an anaerobic state.

Now a day’s people are preferring to do HIIT instead of cardio or regular walk in the park. HIIT not only saves your time, as well as helps you to burn calories all day long (24 hours), and speeding the recovery process of muscle tissues.

Read: Best Tips for Women to Lose Belly Fat

7. Cardio

When it comes to fat loss, how can we ignore the cardio? Cardio is the best way to burn more calories and also helps to keep your heart healthy. There are tonnes of different types of cardiovascular exercises like running, jumping, swimming, bodyweight movements, etc.

So, I will suggest you choose your favorite one and perform cardio for at least 20 minutes 5 days a week. Try to do cardio before your leg training, this will help you get warmed up and reduces the risk of injury.

How to Reduce Thigh and Hip Size

7 Diet Tips to Gain Leg Muscles and Lose Thigh Fat

1. Stay Hydrated

Water is the only thing that has zero calories and can be consumed every hour of the day. Nutritionists believe that proper hydration helps in proper body functions, and to achieve health & fitness goals faster. The recommended intake is a gallon of water every day.

All of your body cells and organs need water, and it also functions as the lubricant for the body. It has tonnes of benefits including general health, beautiful skin, fresh feelings, and even fat loss.

2. Limit Your Salt Intake

While working daily on your thigh fat, you to have to limit your salt intake. Excess salt intake makes your body retain water for a longer period of time, which may cause bloating in some cases. The more salt you eat, the more water gets stored in your body.

The best way to manage your salt intake is to avoid eating outside, and processed foods. There is a beautiful saying about health “When it comes to health, you can eat anything which is not processed or packed”. Follow this saying to stay healthy, mentally as well physically.

3. Cut Carbs

I won’t suggest you to completely cut down your carb intake. If you cut your calories too drastically then your nutrient intake may not support proper training and recovery of the muscles.

You must need to balance the carb intake; it will reduce the risk of illness. Replace 60% of your current carb’s intake with protein, vegetables, soy-product, and a handful of nuts.

4. Add More Protein

We all know that lean protein aids fat loss and muscle gain. During your weight loss sessions, the protein will help you to prevent muscle loss. If you are a beginner than protein will help you to gain some muscles as well as lose fat at the same time, as mentioned above.

A general guideline is to eat 2 – 2.2 grams of protein per kilogram of body weight every day. The protein-rich diet will also help you to feel full for a longer period of time, which ultimately limit your daily calorie intake.

Read: 9 Things that you can Eat after a Workout | Post-Nutrition

5. Limit the Fats

Fats are completely different from carbs and protein, especially when it comes to calories per gram of fats. There are 9 calories per gram of fats, which may impact your daily calorie intake. You have to be careful while adding fats in your diet while losing weight.

Whereas there are some good sources of fats like peanut butter, avocados, olive oil, and chia seeds, etc. You don’t have to be shy from these healthy fats, because your body needs it to aid hormone function, memory and digestion of certain nutrients.

6. Say No to Sugar

If you seriously want to lose thigh fat and gain lean muscles, then you have to stay away from sugar. Cutting out excess sugar from your diet is the fastest way to reduce your daily calorie intake.

Reducing added sugar from your diet is the healthier option for most adults. No-Sugar diet has gained popularity as people continue to look for effective ways to lose body fat fast.

7. Try Something New

There are many more different diets tips, but we can’t cover it without knowing your body condition and your health habits. Nevertheless, all of the above strategies are based on scientific research to help both men and women lose fat in a healthy way.

Thus, you can also try the following simple but effective tips to manage your leg fat and muscles:

  • Avoid Alcohol
  • Chew More and Eat Slowly
  • Get Enough Sleep
  • Drink More Fluid
  • Track Your Meals Everyday
  • Manage Stress Level

They may seem like very common things to do, but I guarantee very few of you can follow it daily. Once applied it can change the way you look, feel and live life.

Nutrition Plan for Legs Muscles

Conclusion – Legs Transformation Takes Time

Summing up, I would like to remind you that legs transformation (losing thigh fat and gaining muscles) takes time and dedication. Don’t get into the marketing gimmick, which offers you 15kg fat loss in 10-30 days. Getting in your desired shape takes a lot of time and energy, you must follow a good workout routine and a balanced diet. If you are still confused and want to know more about your personal health then you can get in touch with Personal Trainer and Nutritionist Consultant for Free.