需要多长时间来摆脱胖大腿?

音调需要多长时间？这是一个常见的问题，即寻求从大腿中消除脂肪。如果您希望燃烧大腿脂肪，请从基本上了解热量平衡和脂肪损失，并愿意制定合理的期望。

When it comes to fat loss, the calorie is king. According to梅奥诊所, individuals who want to lose 1 pound of fat must achieve a calorie deficit of 3,500 calories.

In fact, the more calories that are burned in a day, week or month, the quicker it will take to tone your legs — and your entire body, too. While it can be tempting to try to get rid of fat solely on the thighs alone, this is not necessarily an option. In fact, theAmerican Council on Exercise再保险ports that spot reducing — in which exercisers focus on one specific body part in an attempt to eliminate fat in this locale only — is quite difficult, if not impossible.

Instead, during exercise, most individuals lose a generalized amount of fat over their entire bodies. Those who do achieve a deficit of 3,500 calories in a week, for example, will not necessarily see a pound of weight loss on their thighs, but rather across their whole physique. The更加蓬勃的运动，卡路里燃烧和整体脂肪损失的潜力越大。

Read more:The 7 Principles of Fat Loss

虽然直接从大腿切割脂肪可能不是一个选择，但你仍然可以通过改善这种身体部位的外观再保险sistance training。Resistance training builds lean muscle mass, provides a more taut and toned appearance to targeted muscle groups and may facilitate even faster fat loss. As you create greater lean muscle mass through resistance training, you'llburn more calories两者在锻炼和休息时。

Resistance training, along with高强度间隔培训that alternates short bursts of intense exercise with rest periods, also facilitates the so-called after-burn effect. As the body works to recover from an intense exercise session, it continues to burn calories, a phenomenon known as excesspost-exercise oxygen consumption(EPOC).

Those who want to focus on their thighs should consider lunges, whichtarget several musclesin the legs. For lunges, take large, exaggerated steps, lowering the rear knee toward the floor with each forward progression. Aim for two to three sets of 10 to 12 repetitions of this exercise for best results in building muscle mass and promoting greater muscle tone. In the gym, the use of hip adductor and hip abductor machines, in addition to lunges, can help to shape thighs.

Read more:Muscles Used in a Curtsy Lunge

Setting reasonable expectations regarding how long it takes to tone legs is crucial for those who are hoping to see fast results. When it comes to fat loss, the larger the calorie deficit, the faster the fat will start to melt away — producing optimal long-term results.

约翰霍普金斯医学鼓励大多数锻炼者每周瞄准每周1至2磅的脂肪损失。这种脂肪损失率是可持续的，并将帮助您避免将身体推入“饥饿模式”，由于严重的卡路里限制，您的身体试图节省卡路里而不是烧坏它们。

The quality of your calories counts, too. Focus on吃各种各样of fruits and vegetables, lean proteins, whole grains and low-fat or fat-free dairy, with limited fats in your diet. Oftentimes, simply交换高卡路里，低营养食品for nutrient-dense alternatives can help you cut calories, according theCenters for Disease Control and Prevention。通过健康饮食和常规运动的组合，您将在您的大腿上享受您的大腿和生活的生活方式。