How to Get Skinny Legs in 10 Days

Leg fat is the culprit behind jeans out of size and emotions out of control.

If you are one of the lucky few, who has only started gaining leg fat, You may not understand how evil leg fat is. But in time, just the sheer number of your outfits that will be out of your wardrobe will make you wake up to its reality.

The truth is leg fat is stubborn, and it keeps on increasing with every dietary mistake. That’s why most people who gain leg fat spend the entirety of their life trying to lose it.

So, if you wish to lose leg fat, you need to take action before it gains inches beyond your control. The good thing is there are few things you can do to lose leg fat easily.

Without further due, here’s how you can get skinny legs in 10 days:

10 Days to Skinnier Legs!

You may have realized by now that spot reduction is a myth.

For those who still believe in spot reduction (Training to reduce fat from a specific body part), you should know that several studies have already verified that it doesn’t work.

You can only target muscles and build them through exercises, not fat.

For instance, If you do 100 squats/day, this simple routine will strengthen your leg muscles. However, it will not make your leg muscles any more visible than before unless you take steps to reduce your overall body fat.

And the calories you burn during the process will also burn fat from all over the body and not form the specific body part you intend to.

However, if you combine your workout routine with a proper diet, you will start losing overall body fat, which will make your legs lose fat and gain muscle definition.

Here are a few steps to skinnier legs in 10 days:

Step 1: Adopt a diet plan

You can’t lose leg fat specifically but you can reduce your overall body fat. And the best way to reduce overall body fat is by following a diet.

Step 2: Adopt a legs workout routine

By following a diet, you will start losing weight. However, As you are dropping pounds, you still need to train your muscles to make your legs toned.

Let’s start with the first step!

STEP 1: Adopt a Diet Plan

Before you start following a diet, you need to know how much weight you should lose. Follow these two steps to determine how much weight you need to lose:

1. First, use the BMI calculator to determine whether you need to lose weight or not. However, if your BMI is in the healthy range (18.5 kg/m2 – 25 kg/m2), then skip to the next step (follow a workout routine).
2. If your BMI is beyond the healthy range, Use the ideal weight calculator and determine your ideal weight. Subtract your Ideal weight from your current weight and, you will get the amount of weight you need to lose (Current Weight – Ideal Weight = Weight you need to lose).

Now, pick a diet plan that suits your weight loss goal and stick to it until you drop extra pounds:

1. Calorie Deficit

To lose weight by creating a calorie deficit, all you need to do is consume fewer calories every day than you usually consume.

For example, reducing your calorie intake to around 1500 calories per day. 

You can start by cutting 500 calories per day from your diet. A calorie deficit of 500 calories per day is healthy and sustainable.

Moreover, To avoid nutrient deficiencies, you can add zero-calorie fruits to your diet

An average woman needs to consume around 2000 calories per day to maintain weight and about 1,500 calories per day to lose one pound per week.

By creating a calorie deficit, you can expect to lose 4+ pounds/month, and if you combine it with a workout routine, you can lose up to  7-8 lbs within a month.

2. Ketogenic Diet

For those readers who have tried calorie deficit and yet, those stubborn pounds are STILL hanging on for dear life! You should try the ketogenic diet.

Millions of people worldwide have utilized keto to lose hundreds of pounds. Even celebrities like Jenna Jameson, Kourtney Kardashian, and Alicia Vikander have found the ketogenic diet useful.

If everything else has failed for you, chances are keto can help you out. Last year (2020), I managed to lose around 24.5 pounds in 47 days using keto.

For those who don’t know what keto is, It’s a low-carb diet with a moderate amount of protein(75% fat, 20% protein, and 5% carbs). The diet works by depleting the body of its sugar reserves which result in the breakdown of fats for energy.

Molecules called ketones are formed in the body as fuel. When the body burns fat, it results in weight loss. The effectiveness of keto has been proven in a lot of studies.

A study on the ketogenic diet even suggests that people who followed the keto diet lost 2.2 times more weight than people on a low-calorie and low-fat diet.

Moreover, Multiple studies and anecdotal evidence verify the effectiveness of a low-carb and ketogenic diet for fat loss, particularly in the abdominal section.

And yes, it will work perfectly for you even if you are over 40. On the flip side, You may be surprised to know that keto is considered one of the best diets for adults due to its unique health benefits.

To follow keto, you have to plan your meals by dividing your calories in such a way that you consume 5-10% calories from carbs, 20-30% calories from protein, and 60-70% calories from fat.

By dividing your calories in this way, you will get into ketosis within the first few days. If you’re not in ketosis within 1-2 weeks then, chances are your diet contains hidden carbs. In that case, this article on how to get into ketosis fast can help.

Beginners most often commit small mistakes while creating their meal plans that harm their health and results. So, stay extra vigilant while creating your meal plan.

Here’s an article on How to Start a Keto Diet & 10-Day Keto Diet Meal Plan you can use.

However, The best & fastest way to lose weight with the keto diet is under the guidance of a nutritionist as they can help you in planning your meals, avoiding nutrient deficiencies, and maintaining ketosis properly.

So, for best results, I would recommend you to consult a nutritionist, or If you are like me and consider visiting a nutritionist an unnecessary hassle, then you can get a custom keto diet meal plan from here.

This diet plan will be tailored to your weight loss goals. It will help you in avoiding nutrient deficiencies, maintaining ketosis, losing weight, and preparing healthy meals.

Moreover, This custom diet plan will also respect your food preferences and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

3. Intermittent Fasting

If you are looking for something that requires bare minimum effort, then you should try Intermittent fasting.

It’s one of the easiest diets to stick to. However, it will not produce results as swiftly as the ketogenic diet.

In 16:8 Intermittent fasting, all you need to do is fast for 16 hours and consume meals through an 8-hour eating window. Moreover, you need to align your fasting period with your sleep routine.

There is no limit on calorie intake during the 8-hour eating window, and you can also consume beverages like water, tea, coffee, even during the fasting period.

Here’s an article on 7-Day, (16:8) Intermittent fasting meal plan you can use to follow intermittent fasting successfully.

STEP 2. Follow a Workout Routine

8 Exercises for Skinny Legs

Here are eight exercises you need to perform consistently for the next ten days to tone your leg muscles:

1. Jogging

Muscle Targeted: All the muscles in the lower body

Calorie Burned: 30 min/200-500 calories burned

2. Squats

Muscle Targeted: Quadriceps, hamstrings, glutes

Sets: 3 sets of 1 minute (Perform as many reps as you can)

3. ATG Split Squat

Muscle Targeted: Quadriceps, hamstrings, glutes, calves

Sets: 3 sets of 10 reps (Bodyweight)

4. Skaters

Muscle Targeted: Quadriceps, hamstrings, glutes, calves

Sets: 3 sets of 1 minute (Perform as many reps as you can)

5. Supine Inner Thigh Lift

Muscle Targeted: Hamstrings, glutes

Sets: 3 sets of 1 minute (Perform as many reps as you can)

6. Box Jumps

Muscle Targeted: Quadriceps, hamstrings, glutes, calves

Sets: 3 sets of 1 minute (Perform as many reps as you can)

7. Jumping Jacks

Muscle Targeted: Quadriceps, glutes, calves

Sets: 3 sets of 1 minute (Perform as many reps as you can)

8. Burpees

Muscle Targeted: Quadriceps, glutes, calves, hamstring, core, shoulder, chest, triceps

Sets: 3 sets of 1 minute (Perform as many reps as you can)

Workout Routine For Next 10 Days

Day 1

1. Jogging: 30 minutes
2. Jumping Jacks: 100 reps or 3 sets of 1 minute
3. Squats: 2 sets of 1 minute
4. Skaters: 3 sets of 1 minute
5. Supine Inner Thigh Lift: 3 sets of 1 minute

Day 2

1. Jogging: 30 minutes
2. Jumping Jacks: 100 reps or 3 sets of 1 minute
3. Burpees: 2 sets of 1 minute
4. ATG Split Squat: 3 sets of 10 reps (Bodyweight)

Day 3

1. Jogging: 30 minutes
2. Jumping Jacks: 100 reps or 3 sets of 1 minute
3. Skaters: 2 sets of 1 minute
4. Supine Inner Thigh Lift: 2 sets of 1 minute
5. Box Jump: 2 sets of 1 minute

Day 4

1. Jogging: 30 minute
2. Jumping Jacks: 100 reps or 3 sets of 1 minute
3. ATG Split Squat: 3 sets of 10 reps (Bodyweight)

Day 5

Rest Day

Day 6

1. Burpees: 3 sets of 1 minute
2. Jumping Jacks: 100 reps or 3 sets of 1 minute

Day 7

1. Jogging: 30 minutes
2. Jumping Jacks: 100 reps or 3 sets of 1 minute
3. ATG Split Squat: 3 sets of 10 reps (Body weight)
4. Burpees: 3 sets of 1 minute

Day 8

1. Jogging: 30 minute
2. Jumping Jacks: 100 reps or 3 sets of 1 minute
3. Squats: 3 sets of 1 minute
4. Skaters: 3 sets of 1 minute
5. Supine Inner Thigh Lift: 3 sets of 1 minute

Day 9

1. Jogging: 30 minute
2. Jumping Jacks: 100 reps or 3 sets of 1 minute
3. Burpees: 3 sets of 1 minute
4. Box Jump: 3 sets of 1 minute

Day 10

1. Jogging: 30 minutes
2. Jumping Jacks: 100 reps or 3 sets of 1 mninute
3. ATG Split Squat: 3 sets of 10 reps (Bodyweight)
4. Squats: 3 sets of 1 minute

Conclusion

If you have never exercised before, The best thing you can do is take it slow and do as much as you can. Moreover, chances are you will fail at completing most of the workout sessions in the next 10 days, but that’s fine as long as you attempt every workout session. 

I have trained consistently for months and even managed to improve, despite being unable to complete a single workout session.

And if you struggle at maintaining consistency, You can uproot this problem by reading Atomic Habits by James Clear (Youtube). 

In brief, just do as much as you can. In time, you will get used to exercising every day and slowly your training capacity your increase.

However, if you force yourself to do everything perfectly, it will only make you dread exercising & dieting in general.

-RJ

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