The main reason for thick legs is thick subcutaneous fat. 1 kg fat is three times the volume of muscle of the same weight. Look at the picture below. It is a comparison of leg contours with the same muscle content and different fat content.

If you want to lose weight, you must choose the right exercise form. Because in the process of aerobic exercise, the energy source of muscle is aerobic metabolism and decomposition of fat, so if you want to lose fat, you must rely on aerobic exercise.

Aerobic exercise suggestion

Pay attention to several aspects when doing aerobic exercise to reduce fat.

Frequency: not less than 5 times a week, preferably once a day.

Time: not less than 30 minutes each time, 50 minutes is recommended.

Type: jogging, brisk walking, elliptical machine, treadmill.

Intensity: Intensity is generally reflected by heart rate. If you want to lose weight, the heart rate during exercise should be controlled within 50%~75% of your maximum heart rate (220- age), and the weight loss effect is the best. Not too strong, but the effect is not good.

Dietary suggestion: You should adjust your diet structure to a high-protein, low-fat and low-carbohydrate diet. Eat less greasy food. Pork, mutton and even lean meat are high in fat, so try not to eat or eat less. If you eat meat, eat chicken breast and fish. You can also eat eggs, beans and milk to supplement protein. The amount of staple food should be reduced, and every time you eat 7 points full.