How can I lose my calves and thighs so that I can lose my legs and thighs?

Aerobic, heart rate 130 to 140, 45 minutes a day, if you have physical strength, you can do anaerobic leg exercises such as weighted squats, don't worry about growing muscles, as long as you don't eat a lot of things a day, you basically won't grow muscles, but doing anaerobic can make the muscles tighten and look more stylish. Hope.

This is a pure health method.

You can lose at least about 15 pounds in 15 days, according to your personal physique, (and the fat on the belly, arms, thighs, calves, buttocks, and waist will slowly disappear unconsciously.)

1. Breakfast must be eaten: one egg (no more than one egg per day) + a small amount of pasta + soy milk or milk. You can also eat some vegetable packs.

2. Eat a small amount of grain + some light vegetables + a small amount of meat (shrimp or fish or chicken) for lunch

3. Dinner: A small amount of grain or polenta + some light vegetables (eat some fruits after meals).

**During the period, avoid eating all snacks and things that are high in sugar, fat and oil, and it is best to eat less.

If you are very fat, it is highly recommended to do aerobic exercises that allow you to sweat (jogging, jumping rope, cycling, must stick to it for more than 40 minutes) in order to be able to get faster in a short period of time**. Remember not to go on a diet (not eating), the 3 consequences of dieting.

1 will cause malnutrition, endocrine disorders, acne or ** very poor, 2 malnutrition will cause heart diseases such as rapid heartbeat, and then later. After the diet, it will be very powerful.

3. Dieting will cause the metabolism to slow down, and it will affect the growth of height.

Perseverance and perseverance are the secret to success. Remember, persistence is victory, and the premise is to read the recipes I wrote carefully, reduce calorie intake in the diet, and eat less is not not nothing.

Calf: I'm helping the sandbag squat up, it's a frog jump. Pay attention to the weight of the sandbag, and the initial one is slightly lighter.

Jump the stairs. It is the method of landing on the ground with your toes, jumping step by step with your heel, start to take your time first, don't worry.

When you take the bus, your heels are raised, and you hold on a little longer, about 3 5 occupancy.

Thigh: I don't know if you can consult a fitness friend. Excuse me.

Thigh squats, calf grips heavy lifts.

The thighs and calves don't seem to be able to be reduced, and the more you practice, the stronger you get, but my friend told me that the calves are going up, and you are going to the thighs.

Just beat your thighs and calves back and forth with your fists 50 times a day.

Standing leg raise: Hold your hands on the edge of the table to help your body balance, stand with your legs naturally side by side, lift your heels, and hold.

After 2 or 3 seconds, put it down, and do it 5 to 6 times a day to tighten the calves, making the muscles more elastic and the lines more beautiful.

Seated leg lift: In a natural sitting position, lay your legs flat at a 90-degree angle, try to lift your heels and hold for more than 10 seconds, then lower them, and repeat until your calves feel tired. This action tightens the buttocks and thighs, making the muscles elastic without thickening the buttocks, thighs and calves. Sit with straight legs and heel lifts:

Sit upright, hold your hands on either side of the chair, lift your legs and straighten your toes, tighten your abdominal muscles at the same time, and slowly hook your toes and lower. This movement is effective in tightening the calves, thighs, arms and abdominal muscles.

You can try the milk bitter gourd lotus leaf**, pure green, not**, you can go to the Internet to search for it.

I wish you a speedy success!

1. Jump on the spot for 3 minutes + reverse crunch 10;

2. Jump on the spot for 3 minutes + reverse crunch 10;

3. Jump on the spot for 3 minutes + reverse crunch 10;

4. Jump on the spot for 3 minutes + squat 20;

5. Jump on the spot for 3 minutes + squat 20;

6. Jump in place for 3 minutes + squat 20;

7. Jump on the spot for 3 minutes + 10 single-leg calf raises (that is, toe pads, both legs are required);

8. Jump on the spot for 3 minutes + 10 single-leg calf raises (that is, toe pads, both legs are required);

9. Jump on the spot for 3 minutes + 10 single-leg calf raises (that is, stepping on tiptoes, both legs are required);

10. Jump on the spot for 3 minutes.

It is best to do it all at once from one to 10 times, and if you can't do it all at once, you can take a break in between. You can do as much as you can from 1 to 10.

Diet: Eat all three meals as the staple food (rice), and you can eat until you are not hungry. You can't always eat less or no food, which will reduce your metabolism, and what you want is to increase your metabolism. Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat.

The dish is light, the oil is corn oil, the meat is fish, chicken, shrimp, and fruits and vegetables are well matched. In addition, between the time intervals of each meal, you can eat some fruits that are beneficial to the stomach and intestines, such as bananas, cucumbers, oranges and other fruits, these fruits can clean up the intestinal flora and promote the digestion of the intestines and stomach have an important role, in addition, fruits are rich in a lot of nutrients, so that our body is indispensable for nutrition, so that we can achieve the purpose of supplementing nutrition and achieving the best goal.

1.Skinny thighs:

When you do a full-body workout, you get all parts of your body, including your thighs. The most effective aerobic fitness exercises for your legs and buttocks are walking, cycling, cross-country skiing, and stair climbing.

Running is also a great way to burn calories, but it's not the best option for people with thick and fat thighs. Because these people will find running difficult and uncomfortable, they will not want to persevere. It's much better to use a combination of walking and running.

When you're not struggling, you can run more and walk less.

Swimming is also a whole-body aerobic exercise, but swimming doesn't use the thighs too much. If you want to tone your thighs in the pool. It is possible to walk in shallow water, or in deep water with a life jacket.

The natural resistance of water will give your thighs a powerful workout. It's the kind of workout you don't get on the road.

To get the thighs in progress, take 30 minutes per workout. At least 3 to 5 times a week. Stick to moderate-to-moderate and moderate-intensity exercise.

That is, reaching a maximum workout intensity of 60 , you can burn more fat. If you're struggling to maintain this level of exercise, start with a small amount of exercise. Then slowly strengthen it.

You can also be flexible in terms of exercise intensity and timing. If the intensity of the exercise is lower and it is easier to do, you can increase the duration of the exercise, and in the case of fat burning, walking for 1 hour and running for 20 minutes have the same effect.