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Biking is an excellent cardio activity you can enjoy alone or with friends.
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Riding a bike is an effective way to improve cardiovascular health and lose weight. As you lose weight all over from bike riding, you'll also lose weight on your outer thighs, but it's not possible to target this area exclusively. Spot-reducing is ineffective, but as you drop the pounds with biking, you can tone the outer thigh area with strength-training moves for a slender, sculpted look.
Ride the Pounds Off
Extra pounds that have settled on your outer thigh area can leave you feeling self-conscious about your appearance. Riding a bike is an effective way to lose excess weight, including those saddlebags. Since you must burn 3,500 calories to lose 1 pound, you should plan on riding your bike for about 60 to 75 minutes daily. A person who weighs about 155 pounds will burn an average of 422 to 563 calories per hour cycling at a rate of 10 to 14 mph. As your weight decreases, you'll see a reduction in your outer thigh area, as well.
Boost Weight Loss with Interval Training
Interval training is an excellent way to boost your calorie burn for quicker fat loss all over, as well as on your outer thighs. To add interval training to your workouts you need to alternate between a few minutes of regular-paced activity, followed by a short amount of fast-paced aerobic activity. For instance, bike for three or four minutes at your normal pace. Then, for one full minute, pedal hard and fast to really get your heart pumping. Continue alternating between the two for the duration of your workout. Another way to incorporate intervals into your bike ride is to add a few inclines into your workout.
Outer-Thigh Toning Exercises
Although you can't target your weight loss specifically on your outer thighs, you can do thigh-toning exercises in conjunction with your bike riding for smooth, sculpted thighs. Plan to do your strength-training exercises two to three times weekly, for about 15 to 20 minutes each session. Build muscle in your thighs and get a trimmer look by doing glute activation lunges, squats, lateral shuffles and alternate leg push-offs. Use your body weight or dumbbells while performing these exercises.
It's possible to lose weight all over and on your outer thighs with bike riding alone, but you'll lose it faster by adding a calorie-reduced diet to your plan. Keep your energy up for bike riding by consuming lean proteins, whole grains, fresh produce and low-fat dairy. Drink a lot of water, at least eight glasses per day, to avoid dehydration and keep your stomach feeling full. Consume at least 1,400 calories per day if you're a man and at least 1,200 if you're a woman.