Columbus, Oh Is Offering Doctor Driven Personal Training Weight Loss
What Women Want
What Women Want
The lower body is a big trouble spot for most women. Hips and thighs are where chocolate ice cream and cheesecake come home to rest. When ask women about their least favorite body part, and chances are that a majority will point to their thighs.
It's the weight of heredity: If your thighs are heavy, chances are that your mother's are, too.
The bad news? "You can't lose weight in a single body part.
The reason that you have so many problems trying to rid yourself of your thighs and butt is because these areas are main storage areas for body fat. For women reducing these areas can drive you nuts! The size increase in your butt and thigh areas can depend on the type of program you are performing and what you are eating. To start with if your body fat storage areas tend to be around your butt and thighs you need to be very careful of the extra bits and pieces you snack on. You can bet that most of the time when you consume extra calories and fat it will go straight to your thighs and butt.
BEST BETS FOR SHAPELIER THIGHS
The good news: If you work at losing weight and exercising, you can slim down and tone up your thighs.
And there are a few specific exercises that may help bring out the best in them.
Trim fat and trim your thighs. If you want to get rid of the fat on your thighs, you'll need to reduce your overall body weight and body fat.
Start by getting most of your calories from low-fat or high-carbohydrate foods such as vegetables, chicken breasts and whole-grain, unbuttered bread.
Limit your fat intake to 20 to 30 percent of your daily calories. (If you eat 2,000 calories a day, that's between 400 and 600 calories from fat.) It's not complicated. Just cut back on fried foods, rich desserts, fatty meats and high-calorie salad dressings.
The aerobic guarantee
If you lose weight all over your body, you will lose it in your thighs. The best way to burn off the most fat is to get 20 to 60 minutes of aerobic exercise--in other words, activity that increases your breathing and heart rate, such as brisk walking, bicycling, step aerobics or running--at least three times a week.
Add weights, subtract inches.
The best way to work off weight and flab is to combine aerobic exercise with resistance training," says Marcus Creaturo Head Trainer of BEAT Personal Training. Aerobic exercise burns off fat, while resistance training improves muscle tone and strength and firms up your thighs, and the flab goes away. Develop a regimen that includes both types of exercise, says Creaturo, and you'll be on your way to slimmer, sleeker thighs.
Specific resistance-training exercises can firm your thighs; they'll look smoother and jiggle less.
It is important that you perform a full body workout, rather than just concentrating on your butt and thighs. This will help increase your metabolism and help bring your body into proportion.
If you're pear shaped and your butt / thigh areas are much larger than your upper body you'll need to help break down the muscle and fat. To do this perform lunges - as many as you safely can per set. Your reps per set can can range from 12-15 reps per leg through to 50+ depending on how advanced you are with your leg training. Remember only do what you can! Walking lunges are best but if you don't have room then stationery lunges are fine. Do this once (beginners) two (intermediate) three times (advanced) per week for around 12 weeks. Once you've completed this you can start using other leg / butt exercises but make sure you keep the weights low or light and the reps high around 20-25. Exercises like step-ups off benches etc are also great - don't use any weights, just lots of reps.
To increase your thighs and butt perform squats with heavier weights and keep your reps to around 6-12 per set. Leg press, squats, lunges, wide stanced squats, deadlifts are all great. Depending on your fitness level including medicine ball exercises in your leg training once every few weeks will help develop your butt and thigh muscles to new heights that you didn't think were possible. Your current fitness level will determine what you can or can't / shouldn't do. There are "beginners" medicine ball exercises you can do as well.
Once you've got your butt and thighs to a size that you're happy with then you can reduce the weights to moderate with reps of around 10-12 to maintain the muscle you've built up. You can then add some exercises such as leg extensions and leg curls etc to add more definition to your legs.
General Low Fat Eating Tips
Use brown carbs such as whole grain bread and sweet potatoes over white potato, white rice, white bread and pasta. Keep refined and simple carbs to a minimum. Cut out as many bad fats from your diet as possible. Don't use high oil sauces, dressings or too much margarine or butter in your meals. Cut fat and skin off your meat and "grill" - do not fry your meat! Eat decent servings of fresh fruit and veggies. Eat 5-6 smaller regualr meals per day. Increase your lean protein intake such as meat, chicken, seafood, protein shakes, egg whites, cottage cheese. Your protein shake must low in fat, fairly low in carbohydrates and high in protein.
By: Steve BartleyBEAT PERSONAL TRAININGwww.beatpersonaltraining.comby: BEAT PERSONAL TRAINING
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