Aerobic Exercise 101
If you want to know how to burn inner thigh fat in a week, aerobic exercise is one solution. Essentially, aerobic exercise is any physical activity that increases blood flow and impacts large muscle groups. Here are some examples of aerobic exercises:
- Playing Tennis, Basketball, or Soccer
- Brisk Walks
So, how much aerobic exercise should you do in a given week? According to medical experts at the Mayo Clinic, around 150 minutes per week. Specifically, that is moderate aerobic activity. However, you could also support your cardiovascular health with 75 minutes each week of vigorous exercise.
However and depending on your current weight, please do consult with a physician first. For instance, if you have been relatively inactive in recent years than you don’t want to over do it. That can lead to injuries and may cause more harm than good.
If your doctor has cleared you for at least moderate aerobic activity, then we strongly recommend exercising at least 3 X’s per week. However, if you really want to know how to burn inner thigh fat in a week, it will require more like 5 times a week.
Aerobic Exercise and Burning Fat
In an ideal world, you would actually anaerobic exercise and aerobic exercises each week. That would produce the best results for burning inner thigh fat or even stubborn belly fat. However, aerobic exercise alone can help you burn inner thigh fat but it requires more than 150 minutes a week.
In fact, you really want to do the more vigorous aerobic exercises as they burn more calories. But, the results are impressive.
In one study, participants were allowed to keep their diets the same. They then engaged in exercise sessions 5 times a week. In each session, participants burned 400-600 calories for 10 months straight.
At the end of the study, paricipants lost almost 6% of their total weight and included both men and women. The exercises were brisk walking or jogging on treadmills.
Now, how much exercise do you need to do to burn 400-600 calories? The answer depends on your weight and speed. However, a solid target that should burn 400-600 calories is jogging or walking briskly for up to miles. Again, you don’t want to overdo it here. So, depending on your current activity levels, you may want to start with a brisk walk around your neighborhood. Or, if you have a treadmill, start with 30-minute sessions and build from there.
How to Burn Inner Thigh Fat in a Week With Protein
Aerobic exercise is vital to burning inner thigh fat. However, simply substituting carbs or fats for protein can dramatically improve your results. In fact, no nutrient is more vital to burning fat and losing weight than protein. Here is how protein helps you burn fat much faster:
- Naturally boosts metabolism
- Suppresses appetite and reduces cravings
- Changes several weight-regulating hormones
Role of Hormones in Weight Loss
Your brain is designed to help you regulate weight. Specifically, your hypothalamus is region of the brain most associated with weight maintenance.
The brain regulates weight by getting signals from specific hormones whose levels fluctuate as we eat. Protein reduces levels of your hunger hormone ghrelin. Plus, protein increases levels of appetite suppressing hormones like GLP-1, peptide YY, and cholecystokinin.
So replacing fats and carbs with protein naturally reduces your hunger hormones and increases the hormones that signal the brain that it’s full. And it works. If your protein intake is about 30% of your total calories, you will naturally consume 400 fewer calories per day. Add in modest aerobic exercise that burns 400-600 calories and you can quickly see how just protein and brisk walking can burn inner thigh fat quickly.
Role of Leptin in Weight Loss and Burning Fat
Leptin is another metabolic hormone that helps regulate weight. When we eat, leptin levels increase and signals the brain to feel full and satiated. When we don’t eat, leptin levels drop and signals the brain that it’s hungry and time to eat.
However, sometimes the brain can’t accurately detect leptin. When this happens, it’s known as leptin resistance. Effectively, your brain can’t detect leptin so it thinks you are starving. When this occurs, three bad things happen if you are trying to lose weight:
- Your Cravings Signficantly Increase
- You Need to Eat More to Feel Satiated
- Your Metabolism Slows Down to Conserve Calories
Leptin resistance is considered to be the biggest reason why most of us fail when it comes to losing weight. Unfortunately, it’s also incredibly hard to reverse. The good news is: It is possible but it takes a lot of hard work.
Reversing Leptin Resistance
If you want to know how to burn inner thigh fat in a week, then you have to first focus on reversing leptin resistance. First, how do you know if you have leptin resistance? Well, if you are carrying any significant amount of belly fat, then you likely have the condition. The more fat you carry, the greater the level of leptin resistance you are facing.
To reverse leptin resistance, you need to do three things:
- Increase Protein Intake to Around 30% of Total Calories
- Anaerobic Exercise Like Weight Lifting to Build Lean Muscle Mass
- Aerobic Exercise 5 Times a Week
What happens in leptin resistance is that your leptin levels are so high that the brain stops detecting it accurately. Essentially, the more fat you have, the more leptin your body produces. If it was functioning normally, you wouldn’t have cravings or feel hungry. Your brain should know it has plenty of energy stored up.
So to reverse leptin resistance, you have to lower leptin levels. Which means, you need to burn fat. This requires a sustained, purposeful effort and several fronts. Burning fat lowers leptin levels but we all know it’s easier said than done.
To help, some weight loss supplements are specially formulated to rebalance metabolic hormones like leptin. They can dramatically reduce the amount of time it takes to reverse leptin resistance. Now, you still need to burn the fat but it will be much easier to do because you won’t be fighting your own body. With fewer cravings and portion sizes naturally reducing, your caloric intake will drop. Substituting protein for fats and carbs also helps reduce caloric intake and boosts metabolism.
Without supplements, it will take months in many cases to reverse leptin resistance. With the right supplements, you can reverse leptin resistance in a few weeks. Then, you will find it much easier to burn inner thigh fat and lose weight.