Extra fat on the quads can cause your legs to look disproportionate and unhealthy, but it can be addressed through exercise and proper nutrition. It is impossible to burn fat from just one area, so the right combination of aerobic and strength exercises must be used in order to burn quad fat. Mix in a little targeted leg work and burning that extra quad fat is quite possible.
Things You'll Need
- Gym membership
Consume a diet with 300 to 500 fewer calories per day than you normally eat. Doing so will cause a caloric deficit that burns fat in addition to any exercises you perform. It takes 3,500 calories to make a pound, so creating a 300- to 500-calorie deficit could help burn a pound a week.
Exercise for at least 150 minutes each week, with the ideal session ending at around the 30-minute mark. Perform aerobic exercises such as jogging, riding a bike or running on a treadmill.
Perform leg extensions. Sit in the leg extension machine with the pad resting over both of your shins and force the pads up into the air while flexing your quads.
Perform leg presses by sitting on a leg press machine with your feet shoulder-width apart in front of you and pushing the machine away by driving through your heels. Flex your quads at the top of the movement when you lock out. Use minimal weight in order to perform multiple reps.
Perform body-weight or barbell squats. Use a barbell if you have the strength to support the bar on your back for multiple repetitions. Stand with the bar resting on your shoulders and squat down carefully as far as you can while making sure the points of your knees never move past your toes. Explode back up out of the movement and flex your quads to lock out at the top.
Perform eight to 10 reps of each exercise for three sets in order to specifically target the quads and to tone them.
Tips & Warnings
- Check with your doctor before beginning a new exercise plan.
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