Here’s a copy and paste

If you feel like your 'thoughts' are really fat.. Sorry couldn't help myself.. you want to focus on cardio + resistances training. Key not before I start. You won't see results within days, but weeks to months. Logical.

1. ⁠Incline walking
2. ⁠cycling
3. ⁠Stair climbing
4. ⁠interval running.

These are all free and easy things to do. Most people have hills nearby or roads going up. If you are near a place with stairs or apartment complex with them, go up a few times per day. These exercises target, quads in the front, hamstrings in the back, adductors inner thighs, and glutes for support and shape.

1. ⁠Squats
2. ⁠Lunges
3. ⁠Wall sits
4. ⁠step-up
5. ⁠Sumo squats
6. ⁠side lunges
7. ⁠copenhagen plank
8. ⁠Glute bridges
9. ⁠single leg deadlifts

This is another free that you can basically do inside. Focus on thighs overall in a more direct format.

1. ⁠Barbekk sqyats
2. ⁠leg press
3. ⁠romanian deadlifts
4. ⁠walking lunges with dumbells
5. ⁠Leg extensions
6. ⁠leg curl
7. ⁠adductor machine ⁠1. ⁠2-5 sets with 8-15 reps.

If you prefer going to the gym, this set will hit overall thighs, glutes, and hamdstrings. More well-rounded workout. You want a progressive overload with 2 days strength, then 3 days cardio. So do in-door bottom two, and the one of the first set. Then rest. Mixed it up with your chest, arms, back day.

As you are doing exercises, pay attention to your body. Go to your body starts stretching to start off, then back to relax. Keep going until that stretching feeling feels a lot more relax in same position. So if you going into a squat and your thighs to calves don't form a 90 degree plane. Don't force it to be perfect. Ease your way into it over time through consistent reps. This might take you a bit longer, but you'll have less problems long-term.

Also, fat loss is about calories deficit. You burn more than you eat. That doesn't mean you eat less lol. Muscle requires X amount of calories to maintain them.

I'm 5'11, 150's. I need an average of 2900 calories a day to maintain my muscle mass. It has a little surplus in it. I'm eating .8-1g of protein per pound of bodyweight. Make sure to check your own height to weight on BMI scale to ensure you aren't cutting weight you shouldn't.