I have quite extensive muscles, probably four-headed legs (front), while the internal and back muscles are rather covered with fat. What to do to make your legs lose weight and not build up your muscles? I want them to be slender and not muscular.

If massive thighs are the result of actually developed quadriceps muscles, for example through a sport that you may have practiced in the past or strength training, unfortunately these muscles cannot be "eliminated". However, I suppose that your "big" thighs are rather a problem of fat tissue accumulating in this place. Many people, due to genetic conditions and the accumulation of a large number of fat cells in the area of ​​the thighs and hips, complain about the accumulation of excess "non-consumed" calories in the form of "fat" in these places. So in your case these are "special areas", which in the absence of exercise and irrational nourishment will create problems and tend to "enlarge". To prevent this, you should burn excess body fat through aerobic training and follow the basic nutritional rules. You can use a treadmill or stationary bike for training, but you can also walk in the field, roller skating or swimming for 40-50 minutes, 3-4 times a week at a moderate pace. Exercises for the inner thighs, such as raising the lower leg while lying on the side, and the buttocks and back of the thighs, such as lifting the hips up in the supine position, will also help. In your diet, try to reduce the amount of carbohydrates in the form of sugar, sweets, wheat flour, white bread, pasta, fruit and fruit juices as well as fats. Try to eat foods that contain as much dietary fiber as possible, i.e. coarse-grain bread, groats, dark pasta, brown rice, oatmeal, raw vegetables. The source of protein should be mostly cooked or grilled lean meat or fish. Also, remember to eat in small amounts 4-5 times a day so that the interval between meals does not exceed 3 hours. It would also be worth setting the same time of eating.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Joanna Barcikowska

A graduate of the University of Physical Education in Gdańsk, an instructorphysical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.

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