Pitfalls And Special Considerations
The fat of the medial thigh is easily aspirated, so excessive liposuction can result without careful attention to proper surgical technique. Using microcannulas with multiple incisions and a pattern of crisscrossing diagonal and longitudinal cannula paths will minimize the risks of excessive liposuction .
The appearance of the medial thigh depends on the position of the underlying muscles. As a patient bends forward at the hip to view her own inner thigh, muscle contraction causes the midportion of the medial thigh to become more concave. When the patient stands erect, the subtle concavity disappears. Informing patients of this phenomenon before liposuction will avoid unnecessary worries and concern.
A male surgeon should always have a female assistant present during liposuction on the proximal medial thighs of a female patient.
Get Heavier Weights In The Mix
Losing weight in your thighs takes effort from a lot of different areas. But Matheny says that, once you get to a certain body composition, the muscles of your legs may not be that strong. If youre going for true tone here, it’s important to increase your strength there, he points out.
Thats why he recommends layering in strength training, and specifically looking at adding in some heavier weights. Think: holding heavier dumbbells while you squat or doing deadlifts with a little more weight on that barbell. To target your legs, you really want to do squats for your inner thighs and deadlifts, he says.
Why Do Squats And Lunges For Fat Knees
Why are squats and lunges the best exercises to get rid of fat on the sides of knees? What about leg extensions and leg curls? Well, lunges and squats work nearly your entire legs and as an added bonus they also work your stabilizing muscles including your core . Because squats and lunges do this, they end up being two of the most efficient exercises. They will show the most results in the least amount of time.
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Leg Workouts To Get Rid Of Thigh Fat
Here are a couple of leg workouts you can use as an exercise regime to tone up your thighs. Youll boost your heart rate with interval training while gaining leg muscle to tighten up your thighs.
Youll have a higher calorie burn by adding in this leg workout in your weight loss program. By mixing up these leg exercises you can challenge more than one muscle group in your thighs.
B2. Sumo Squats 3×12
C1. Step-up Hops 3×16
C2. 1-Legged Hip Bridges 3×10/side
A1. Skater Plyos 3×16
A2. Bulgarian Lunges 3×8/side
B1. Side Lunges 3×10
B2. Smurf Jacks 3×20
B3. Wall Squats 3×20-30 sec.
C1. Hill Sprints x5
What Can I Do About Loose Skin
And for people with mild to moderate loose skin of the inner thigh, I’m a big fan of radio frequency energy for skin tightening, such as with the body type procedure, which is a great minimally invasive, no downtime thing that we do at the same time as liposuction. It often adds a little bit of time to the procedure, but it doesn’t make recovery really any worse. The only thing is that with the skin tightening procedures, instead of wearing a compression garment for 48 hours, we really do like you to wear it for a good month to let the skin tightening take hold and heal down to the kind of deeper tissues below. So the radio frequency skin tightening really allows us to kind of shrink wrap your skin to the new improved body contour that we’re creating with the liposuction.
But for those that have only mild to moderate skin laxity, I would really encourage looking at this minimally invasive radiofrequency skin tightening route. So that’s a rundown on what to do about chub rub or how to get your thigh gap and getting rid of extra fat on the inner thighs. And I hope you found this helpful. And we’re always willing and happy to take any questions that you have by DM or email. So please take care, and get in touch.
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Why Is Inner Thigh Fat So Hard To Lose
As I mentioned previously, the inner thigh area is one of the most stubborn areas for women when it comes to fat loss.
Even ectomorphs, who are naturally lean and slim, may not know how to lose fat in from inner thighs or know how to do it properly.
One of the most common mistakes I see is women trying to spot reduce inner thigh fat, which is impossible.
But, what does spot reducing fat exactly mean?
Lets say I want to lose belly fat. So, I start doing 1000 crunches a day, focusing all my energy on this body part. Will I lose belly fat and get those abs? Sadly, no. We cannot choose where we lose fat.
And most women usually find it easier to lose upper body fat than thigh or belly fat.
So, if you want to lose inner thigh fat, youll have to lose body fat all over.
Whats the best and quickest way to reduce body fat? Eating a healthy diet at a calorie deficit, followed by cardio and resistance training that will help you slim inner thighs down without adding extra muscle bulk.
Well cover each part, below.
Squats With Hip Bands
Squats with hip bands is one of my favorite exercises of all time.
You will need a hip resistance band to perform this exercise, which you could find at The Postpartum Trainers shop if you do not have one.
Here is how it looks:
To do this exercise:
- Stand with your feet straight, and approximately shoulder-width apart with the resistance band looped above your knees.
- Begin squatting down by simultaneously bending at the hip and knee while forcing your knees outward against the band.
- Try to reach a depth where your thighs are parallel to the ground and where your knee is at a 90-degree angle. If you cannot get this low, do not worry. Only go as far as you are comfortable.
- From here you will stand back up and remember to focus on activating the quadriceps muscles.
- Repeat this 10 times.
- Feel free to use an external resistance in the form of a dumbbell or kettlebell.
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What Causes Inner Thigh Fat
If you eat more calories than you can burn, your body needs to store those additional calories somewhere since they arent being used. Thats where fat comes into play.
According to the World Health Organization, there has been an increased intake of energy-dense foods as well as lowered activity. This energy imbalance is the fundamental cause of weight gain.
Now as to where this fat is stored, again, you can thank your genetics for that. One study found that body fat storage is highly influenced by genetic factors, especially in women.
Women usually store fat in their hips, lower belly, and inner thighs. While men carry fat mainly in their abdomens, but arent completely off the hook with inner thigh fat either.
If your genes graced you with the gift of inner thigh fat, it can form in two ways:
- subcutaneous fat
- intramuscular fat
As with any weight loss situation, a combination of diet and exercise can help you blast inner thigh fat. You just have to put in consistent work.
How To Lose Inner Thigh Fat
How do you get rid of the inner thigh fat that stubborn little area that seems to stick no matter what you do?
I know that the inner thighs are a problem area for many women and a very challenging part to slim down, which is why Ive decided to do a separate post on it.
A lot of you have told me that workouts that youve previously done only made things worse and caused your thighs to get bigger instead of making them smaller.
The truth is, there is a lot of misinformation about the right way to lose inner thigh fat, including doing gym machine exercises, as the best workouts for inner thighs.
Unfortunately, those exercises do not really work, as you cannot spot reduce fat.
It took me a couple of years to figure out the best ways to slim down legs and especially how to get rid of inner thigh fat.
In this blog post, Ill explain how to lose slim inner thighs and get leaner and what are the most common mistakes you should avoid making when trying to get rid of inner thigh fat.
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The Importance Of Maintaining Healthy Knees
Trying to lose fat is beneficial not just for cosmetic reasons, but also for maintaining healthy knees.
Almost every activity you perform on a daily basis requires the use of your knees.
Think about it.
You need your knees to be healthy to walk, to run, to jump, to squat down, go to the bathroom, and more.
So what have you tried to lose knee fat?
How To Calculate How Much You Should Eat
‘If you starve yourself and eat too little, you’ll just slow down your metabolism too much, and you wont lose weight,’ she added.
To work out how many calories your body frame should be eating, Rachael recommends you look at the Harris-Benedict equation.
The equation first calls for you to work out your BMR , for which the formula is: 447.593 + ) + ) .
Once you have your BMR, you need to multiply it by your total energy expenditure using limits set out in the equation. For example, if you do little to no exercise during the week, you would multiply your BMR by 1.2 if you workout twice daily, you would multiply your BMR by 1.9.
This then gives you the number of calories you would need to eat in order to maintain your exact weight while following your same workout routine.
‘Walking is the absolute best exercise for getting rid of overall excess fat, including your inner thighs,’ Rachael said
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Different Body Types Store Fat Differently
Some women naturally have less body fat and find it easier to lose weight. Those women most likely have an ectomorph body type.
Others may find it quite challenging, especially if they train in a way thats not suitable for their body type.
And I see that a LOT.
Personal trainers often disregard these differences and train everyone the same way, and thats not effective.
This is why you end up seeing 2 girls following the same diet and exercise regime and one ending up with much different results than the other one.
There are three main body types , and if you want to reach your fitness goals and get the best possible results, you need to learn yours.
You can take my Free Body Type Quiz here that will help you determine yours in just a few minutes.
Creating A Calorie Deficit
To put your body in a state that burns off stored fat for fuel, you must create a calorie deficit. This means you eat fewer calories than you use during the day. Over the course of a week, if this daily deficit has been between 500 and 1,000 calories, you can expect to lose 1 to 2 pounds — since 3,500 calories makes one pound.
Determine first how many calories you need to maintain your weight. An online calculator or dietitian can help you do this by taking into consideration your size, age, activity level and gender. Then plan on adding enough physical activity to burn an additional 250 to 500 calories daily and reduce your daily calories by 250 to 500 calories. Do not eat fewer than 1,200 calories, though, or you’ll lose valuable muscle mass — possibly stalling your metabolism — and likely face nutritional deficiencies.
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Can I Get A Thigh Gap Without Surgery
Now for people that don’t want to have any kind of surgery at all, even this minor surgery, you can start looking at noninvasive body contouring options. And the one that I think really works the best for this is CoolSculpting, but I’m not such a huge fan of this procedure, because it takes several rounds of CoolSculpting to even get close to the result that you would achieve with liposuction. And there’s an earlier episode that goes into an in depth comparison between CoolSculpting and liposuction, but suffice it to say that CoolSculpting is an okay option for people that really just want nothing to do with any kind of surgery, no matter how minimally invasive or minor it is.
But I would really encourage people to consider some kind of very focused micro liposuction for this area, because it just works so well, and it’s the kind of thing where you’ll get an excellent customized result after just one treatment, if you’re going to someone who really specializes in this kind of thing.
How Can I Get Rid Of Inner Thigh Fat
How can I get rid of fat on my inner thighs? This is something that we hear so frequently in the office that I think it really deserves its own episode on the podcast. So there are a couple of different reasons why people might want to get rid of some extra fat or adipose tissue on their inner thighs, or as we call them, the medial thighs. And two of the kind of very common things we hear is that I have quote unquote chub rub, which is kind of that heat rash you get when your thighs hit each other, when you’re active and it’s humid, and it just doesn’t feel that great. And the other reason is purely aesthetic. Some people say they really want to have that thigh gap, which can be really attractive and aesthetically pleasing.
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Howto Get Rid Of Knee Fat Surgery
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Cycling is another important exercise that may help to burn the fat around the knees and tone the muscles of leg.Do weighted squats if you can but if you need to start with body weight squats.Excess fat around the inside of the knee is easily removed by liposuction.
Excessively fat knees can prove just as much of a problem as fat thighs in terms of beauty.How to get rid of knee wrinkles.I recently lost some weight and have been working out, but i cant seem to get rid of the fat above my knees.If you are seated or lying down, icing your knee can also help to reduce swelling.
It is not difficult to lose knee fat.It is not that difficult to get rid of the fat deposits.It might be difficult, particularly when you are starting to make.It will make the muscles of thigh and knee to work hard.
Target The Fat In Your Knees
You might have heard spot reducing doesnt work but this isnt totally true. Yes if youre really overweight and try to just do leg presses to get rid of your leg fat then its not going to work . Thats because you still have too much fat on your body.
The trick with targeting stubborn fat is to lower your total body fat and then add in exercises for your knee area. By lowering your total body fat youll then be able to tone up these stubborn areas with lean muscle. But if you just lose weight by cutting calories then this stubborn fat will never go away.
Ideally, women should have a 20-30% body fat or maybe even less . If youre not sure of your body fat then use a smart scale or have it measured by a local personal trainer. The smart scales arent totally accurate but theyll give you an idea of your progress. Unfortunately, your body tends to lose fat slower in these stubborn spots. But youll get better results the more progress you make with lowering your body fat and target toning the area.
One of the best ways to target stubborn fat is to exercise while fasted. Intermittent fasting is one of the best ways to burn fat on your body . Studies have found working out fasted produces more fat burning in the body . Adding in ketones to your diet while fasting can also accelerate your fat loss . Just like the keto diet, they signal for your body to burn more fat stores for energy. I take Keto Elevate in the morning with my coffee.
Best Knee Fat Exercises
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