|The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult
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|Secrets to Thinner Thighs
Millions, if not billions of dollars are spent each year by people trying to reshape their hips and thighs, yet few of these people ever achieve the shape they desire.
I’ve spent the past 20 years or so helping people, primarily women, target the hips and thighs I have found that there are 3 things you must do to be successful at reshaping the hips and
So are you ready to learn the 3 simple steps?
Ok… here we go.
Stop the storage of new fat!
Exercising is pointless if later that day or the next you are adding more fat. One thing you must fully understand is this: we don’t store fat due to a lack of exercise, we store fat because we
supply too many calories at a time. So exercising to lose fat is a waste of time unless you can stop storing new fat and the most effective method of stopping the storage of new fat is to
stabilize energy levels.
Many people don’t even understand what energy is. Energy isn’t how you feel, energy is the amount of fuel in your body, more specifically, it’s the amount of fuel in the blood stream. So you
can have no fuel in the blood stream yet feel fine and vice versa. The “energy” that most people have is actually more determined by the blood flow in the body. The greater the blood flow
and circulation the more oxygen and nutrients your body receives, more efficiently, and to portions of the body that normally don’t receive as much blood flow.
This however, is not energy. This is simply how you feel. Energy is directly related to fuel available in the body, which is what you eat. So to simplify it energy levels are controlled by what you
The human body is constantly burning calories, 24 hours a day and the amount varies based on how active you are at different points throughout the day. So the key to stopping the storage
of new fat is to only give the body the amount of fuel it needs. For example, if your body needs 400 calories but you give it 700, there’s extra and there’s only two places the extra calories can
go: muscles cells or fat cells.
The first place the body wants to send the extra calories is the muscles cells but most of the time they are full so there’s only one other place to go: FAT cells! So your goal is to MATCH
YOUR EATING TO YOUR ACTIVITY LEVEL – GIVE YOUR BODY ONLY WHAT IT NEEDS. The next question is, how do you know what your body needs. Well, it varies from person to person
and no number or point system can do that for you. The easiest way to figure it out is too continue eating what you eat now, provided your weight is not going up, but break it up into
smaller and more frequent feedings.
You’ve probably hear it before, “Eat 5-6 meals per day.” Well, there’s a good reason for it. Eating smaller and more frequent meals/snacks makes it easier to give the right amount of food and
not extra. This is a complex topic and one that requires a more detailed explanation, which I do not have time for in this article.
Just remember this:
Stop the storage of new fat before you even think about trying to burn off the existing fat
Ok, on to step 2…
Increase metabolism with progressive strength training and high intensity cardiovascular exercise.
This is easier said then done. I speak with so many women who say “I don’t know why it’s not working, I strength train 2-3 times each week.” Well, just because you exercise doesn’t mean it’s
going to give you the desired result.
The one reason I think most people are unsuccessful with exercise is the lack of progression. They do the same exercises all the time, using the same weight, and never do anything to make it
more challenging. You must give the body a reason to change.
There are numerous ways to be progressive with exercise but here are just a few.
For strength training:
increase the weight and or repetitions
rest less between exercises
change exercises frequently
For cardiovascular or aerobic exercise:
change exercises frequently
Ok… on to step 3
3. Target those trouble spots
Let’s say that you are really trying to tighten and tone your hips and thighs. Rather than waste your time on the inner/outer thigh machine week after week, you should incorporate some of
the techniques I described above and use with caution my BLASTING technique which I’ll cover now.
Just as it sounds you are trying to really shock the muscles into making large improvements in a short period of time. Norm ally you would strength train a muscle group once or twice a week
at a moderate to hard intensity level. When you are trying to BLAST an area you train it more often, perform more sets and reps, and with higher intensity.
Here’s a sample strength training program that uses multiple techniques combined over a 5 week period for a BLASTING effect on the hips and thighs:
-Glute machine / raise
-Leg press (wide stance)
-Leg curl (no rest to next exercise)
Week Monday Tuesday Wednesday Thursday Friday
1 Upper Body A Lower Body
2 B Lower
2 sets 15-20 reps C Lower
1 set – slow 8-12 reps B Lower
3 sets 6-10 reps
3 Upper A Lower – moderate workout Upper
4 C Lower – 2 sets 6-10 reps slow Upper A Lower – 3 sets 10-15 reps
5 B Lower – 4 sets 10-12 reps Upper C Lower – 2 sets 12-15 reps
This is just a quick example I just came up with off the top of my head and it may not be right for you but I just want you to get the point. You need to force change. The human body doesn’t
like it… it disrupts things. I should also say that techniques like this should NOT be used often as you can quickly and easily over train and that does not help you meet your goals.
If you apply just some of the techniques I talked about you will be sure to see some noticeable if not dramatic changes. Just remember, work hard and smart!
As always consult a doctor before starting an exercise or diet program...
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Getting slimmer legs is today a real concern for many women, and although there is a lot of information over the internet, most of them will only make legs get stronger and unfortunately,
look thicker, not thinner. It is considerable easier to sign up into many city gyms and start doing some squats than focus on doing the right exercises to actually get slimmer legs, without
making them to lose their strength and with leg muscles perfectly toned and with a great look. Patience is critical on the way to get slimmer legs. Here we present three things to achieve them
and at the same time keeping them strong and beautiful.
It is amazing how a simple exercise like walking could have so many benefits. Walking goes beyond helping women to get slimmer legs, but also help them to keep healthy and reduce risks of
many diseases. First of all, walking is critical to weight control, reducing risks of type 2 diabetes, heart disease, stroke and even cancer. Walking is also useful in controlling blood pressure by
strengthening the heart. Additionally, walking help to boost good cholesterol thus, reducing the risk of a stroke. All of these benefits will help as a support in the way to obtain slimmer legs.
However, is important to notice that walking to obtain slimmer legs is different from walking to obtain stronger and thicker legs. To obtain slimmer legs it is crucial to walk over horizontal
surfaces, avoiding cliffs and inclines. We don’t want muscles to get stronger. We want to burn fat in the legs primarily, but with the same strength.
Diet is critical to help women not only to obtain slimmer legs, but to greatly increase healthy conditions and energy. Obviously, walking will do nothing to obtain slimmer legs if at the same
time a person has bad eating habits, like eating fatty food several times a day. No matter what kind of diet is chosen, the amount of calories ingested every day must be controlled in order to
consume an adequate amount in relation to age, gender and physical activity of the person. It is not necessary to become mad about exactly how many calories are consumed by every meal
eaten. It is enough to do gross calculations applying commons sense to avoid very fatty food.
Swimming is the best exercise for obtaining slimmer legs. In fact, swimming is probably the best exercise to tone most muscles, which at the same time means loosing of cellulite. Swimming
is great because everybody can practice it because it does not strain any part of the body. Swimming must be vigorous and it is recommended to practice free style through the long part of
the pool. From 30 to 45 minutes a day will be fine.
Whether it's genetics, an athletic past, or a couch that's to blame, many women worry over the size of their legs when the weather gets warmer. Take a look at the following tips on how to
make thick legs look thinner before hiding under those jeans again this year.
Start making your legs appear thinner by adding a little contour.
Stand with your toes touching a wall, and gently push your body up 5-10 times, with only the power of your legs, for a bit of all over muscle building. You won't bulk up, and you will add a bit
of definition. Repeat daily.
Apply a self tanning lotion. A slight glow makes the entire body appear thinner, and also hides imperfections such as spider veins, stretch marks, etc.
Add a bit of bronzer to the shins and top of thighs. A smooth, highlighted line down the center of the legs gives off the illusion of sleekness and greater definition.
Top well known workouts which would help you to make your thighs look slimmer and sexier within a month:
. Dumbbell Squat: You might find this workout difficult to master. First you need to stand straight with your feet in an extended position. Carry dumbbells on both your hands and let them
fall naturally on your sides of your body. Then try to go down slowly and put the thighs parallel onto the floor. While doing this exercise, you must be sure that your back is in straight
. Stationary Bike: Before starting this workout it needs to be efficiently configured. The seat should be in such position that when the leg touches the pedal stroke you experience a slight
bend on you knee. After that you can adjust the handlebar in order to maximize your comfort level. Try not to bend much as it might lead to back pain. In this case, if you have the potential to
carry out this exercise for 30 long minutes then you would definitely get thinner thighs within a week.
. Lying Leg Abduction: This workout can be a bit difficult, but yes it can be done with some effort. First lie down on your right side allowing your right arm to support your body. At this
position, you must keep you right leg straight whereas the left leg should be slightly bent. Now start lifting the right leg so that you experience a contraction on the inner muscles of your
All the recommendations stated above should be done in conjunction to achieve better results. Most of the exercises will take daily time and some people with very busy schedules could
encounter that a little tedious, but is just
a matter of organization and willpower fuelled by the desire to reach the goal of getting and maintaining slimmer legs.
READ MORE BELOW...
|MISTAKES THAT CAUSE YOU NOT TO LOSE WEIGHT FAST IN YOUR THIGHS...
You've done more squats and leg extensions than you can count, but no matter how hard you try, you just can't firm up your thighs. It
might be your genetics—unfortunately, some of us are just born with more fat cells and fewer muscle cells than Jillian Michaels, says
Wayne Westcott, PhD, director of exercise research at Quincy College. But even if that's the case, don't kiss the dream of dynamite
You're being unrealistic
You can't resize your thighs with just a few workouts. "People think they can go to the gym for 2 weeks and see all the muscles in their
legs," says Thrive trainer Sean De Wispelaere, "but it doesn't work like that." If you strength-train your lower body 3 times a week,
expect to start seeing changes in about 4 to 6 weeks, he says.
"To really change your body, the first thing you need to attack is your nutrition," says De Wispelaere. "Protein, vegetables, fruit, and
good fat—if it's not one of those things, don't eat it." Protein is vital: It builds muscle while raising metabolism, so you shed fat faster.
You're not doing enough cardio
If you're training your lower body 3 times a week and still not seeing any definition, add some cardio. Don't have enough time to exercise
that much? Try spinning—the pedaling tones legs while combusting 420 to 780 calories per hour. (Still feel like you don't have enough
time to see results? With Prevention's Fit In 10 DVD, you will lose weight and transform your body—all in just 10 minutes a day!) Another
alternative is stair climbing. Walking up any incline spikes heart rate and recruits 25% more muscle fibers than strolling the flats.
You're not doing clockwork lunges
This simple, at-home, no-equipment exercise tones the legs, butt, and thighs, and it's great for getting rid of cellulite. In fact, the older
you get, the more important it is to regularly do moves like this one. "As women age, they lose muscle," says Westcott. "As that muscle
layer becomes thinner, weaker and less firm, the overlying fat layer loses its stable base, and it crinkles and wrinkles." Result: Your
thighs pucker up. Do these lunges like clockwork.
You're ignoring the rest of your leg muscles
Most of us—especially walkers, runners, and cyclists—already have well-developed quadriceps muscles. But to get the slim, sculpted
leg look you want, don't forget the hamstrings and inner thighs. And it's not just about aesthetics: "If you're not working every muscle
equally, you'll tighten your hip flexors and put yourself at risk for knee injuries," says Lauren Boggi, founder of Lithe Method workouts.
For the hammies, do glute bridges. For the inner thighs, do these two ballet-inspired moves.
To really change your muscles, you've got to challenge them. If you're a strength-training newbie, it's okay to start off using just your
body weight. "But as soon as 12 reps no longer feels challenging, increase resistance," says fitness expert Larysa DiDio. For squats
and lunges, start with 16 pounds (two 8-pound dumbbells) and increase by 2 pounds each week or whenever it begins feeling easy.
You're doing the wrong kind of exercise
You can't change your basic body type, but you still have a lot of room for improvement. If you have skinny legs, avoid long-distance
running, which breaks down muscle and will make them even more birdlike. "Instead, concentrate on weighted step-ups or spinning to
build muscle," says DiDio. But if you've got short legs, too much heavy weight training can make you look even stockier. She
recommends doing squats and lunges with just your body weight, and to aim for 12 to 18 reps. Cardio will also help.
In a conversation about trimming the inner thighs, there is no exercise better than a squat. This is probably one of the best thigh
workouts routines that target your thighs.
How to perform this exercise:
– Put a stability ball between your lower back’s curvature and the wall.
– Stand straight and tall, keeping your feet about shoulder width apart. This will be your starting position.
– Start bending your knees then bringing your body lower about 6 to 10 inches. Remember to maintain the shoulders level as well as
keep the hips square. Keep your body stationary for about 3 seconds then stand up to get back to the starting position.
– Keep performing this exercise until you finish all the recommended reps.
– Always take a break for about 30 seconds between sets
This is not only the best thigh workout but also one of the best body exercises since it targets many parts of your body. While
performing this exercise, you will have a lot going on, including torso tightening, arms curling and legs kicking back. Therefore, you will
have a chance to get in shape with this workout. However, always remember to perform slowly and do not stop unless you are tired.
How to perform this exercise:
– Stand straight and tall with the right hand holding a dumbbell. Place the other hand on your hips.
– Slightly lean your body forwards then bring the left foot behind you up to hips height.
While doing so, lift your right arm up in front of you.
– Begin to perform a biceps curl by turning the palm of your right hand to face the ceiling.
– After that, briefly touch your toes. Remember to make sure that you are keeping the left leg extended
and straight while keeping the right knee bent.
– Keep doing so until you finish all the recommended reps then switch to the other side.
The best thing about this move is that you can perform it anywhere and anytime you want yet it still makes you feel strong and
energetic. That is why it is one of the best thigh workouts ever.
How to perform this exercise:
– Stand straight and tall with your feet about shoulder width apart.
– Start bringing your body down to form a squat. You can do this by keeping your knees bent to a 90 degree angle.
– After that, begin to jump up then land softly on the ground in a squat position. In order to jump explosively, it is necessary to take
advantage of the strength of your butt and legs.
– Always try to land as gently as possible while keeping the knees bent. Place your body weight on your heels.
– Keep doing this until you finish all the recommended reps.
The Single Leg Circle
This seemingly easy thigh workout can turn out to be very difficult yet effective if you perform it in the proper way.
How to perform this exercise:
– Find a flat surface then lie on your back. Keep your arms close by your sides and the palms of your hands facing the floor.
– Get started by keeping the left foot pointed upwards as if you are trying to reach the ceiling using your toes.
Slightly rotate your leg outwards.
– After that, breathe in while tracing a circle in the air using the left leg. Try to move with your entire leg. However, remember to keep
your hips stationary. Do not lift it off the ground.
– Make 5 circles in a clockwise direction then change into a counterclockwise direction.
After that, switch legs then repeat the same steps.
– Keep doing so until you finish all the recommended reps of this best thigh workouts.
Lunges Using Dumbbells
This incredible exercise will not only make your thigh muscles blaze but also give you a wonderful stretch down the kneecaps as well
as through your shins.
How to perform this exercise:
– Stand straight and tall with your feet hip width apart. Hold a dumbbell in each hand (about 5 to 8 pounds).
– Bring the left leg in front of you and bend it at the knee to create a front lunge. While doing this, remember to make sure that the right
knee do not touch the ground but come to about 1 inch above the floor.
– Make sure that your torso is perpendicular to the ground. Evenly distribute your weight between both of your legs. Always keep the
front knee directly above your front ankle. Maintain your body weight on the heels instead of your toes.
– Continue performing these lunges for about 30 seconds then you can switch to the other side.
– Keep doing so until you finish all the recommended reps of this best thigh workouts.
Toe Squat While Reaching Over The Head
This workout is similar to a yoga exercise called utkatasana. While you are pressing both of your knees firmly together, to make it
easier, you can imagine that you are holding a precious thing between them.
How to perform this exercise:
– Move your body to form a chair pose. Hold two dumbbells on both hands. Engage your abdominal muscles, contract your inner thighs
and touch your ankles together. Bring your hips down to create the half squat position. Lift the dumbbells overhead.
– After that, start to come up onto the balls of your feet. Always remember to hold control of your lower legs while you are lowering and
lifting your butt for about 3 inches.
– Take the time you have and always keep your body steady while you are lifting and lowering your butt.
– Keep performing this exercise until you finish all the recommended reps of this best thigh workouts.
|Lately everyone seems to be obsessed with having slimmer thighs and an inner thigh gap.
Although we know that having a thigh gap isn’t an accurate measure of health or fitness, we still want to tone our thighs and
lower body to look and feel our best.
I MANY tips for slimmer thighs so that you can rock those summer dresses and shorts with confidence! Almost every woman has
very negative and bitter feelings towards their upper legs which is the reason why they are not willing to put some efforts into
trying to firm them. This is a huge mistake since most of your major thighs muscles, including the quadriceps, hamstrings and
your butt, are very easy to tone. Therefore, there are many beneficial activities that can help you work your thighs to get those
toned and long legs, such as walking, biking and swimming. However, it is necessary to do some extra workouts beside these
activities to boost the effects and get the results faster. You will be given many effective and exciting thighs workouts in order to
lose thigh fat and look more confident in this article.
The lazy girl’s guide to thinner thighs means investing in some thigh-slimming shapewear.
If you want to wear a tight, unforgiving dress and you needed slimmer thighs yesterday, try some tights
or body shapers on for size.
These form-fitting undergarments create a slimmer silhouette and smooth out any unsightly lady lumps that you might be self-
A lower body makeover minus the scalpel!
Another quick and easy way to fake thinner thighs is to use a bronzer or self-tanner all over your legs.
Sun-kissed skin appears leaner and more toned than bare legs.
So when you need thinner-looking thighs in a hurry grab, some self-tanner or bronzer and fake your way to slimmer thighs and
beautifully bronzed skin!
The great thing about tanners are that they are buildable and there is no damage to your #beautiful skin!
DRY BODY BRUSHING
Dry brushing is a little-known yet effective technique that #women around the world have been doing for ages!
Dry brushing your skin helps shed dead skin, increase circulation, tighten the #skin, lessen the appearance of cellulite and rid
your body of toxins.
Don’t take your #hair brush to your body though;
there are specific types of brushes to use on your skin that you can find at most health stores or online.
KISS SUGAR GOODBYE
If you think the trick to slimmer thighs is all about your fitness regime, think again!
Eating lean and clean isn't just about eating #fruits and veggies, but also about cutting down high glycemic foods that cause your
body to store fat, such as in your thighs.
Getting rid of all refined and added sugars will slim every part of your body down in no time, especially your waist and your thighs.
Working out is important, but if you want slimmer thighs, ditch the energy bars, all those healthy organic sweets and instead,
nosh on nature's sweetest foods like carrots, grape tomatoes, berries, organic plain Greek yogurt with stevia,
and even 100% dark chocolate.
It works, it tastes good, and your body will burn fat when you ditch the sugar addiction and eat real foods instead.
DRINK YERBA MATE
Did you know certain drinks actually burn fat at a high thermogenic rate in your body, much faster than pills..
these pills do that, click here..
Yerba mate tea is one of the best and it tastes so great too!
Try the boxed tea bags flavored with chai and mint flavors.
They taste delicious, have no sugar and are full of properties that teach your body to burn fat.
Yerba mate has been proven to burn fat, aid in digestion, and slim you down quickly.
TAKE CHAD, CHAD, CHAD... THIS SUPPLEMENT WILL REDUCE CELLULITE AND THIN OUT YOUR THIGHS FAST FAST FAST... CLICK
HERE TO READ MORE...
STAND AND WORK
One easy way to thin your thighs is to stand while you work if you can.
If you have a desk in a cubicle, this might be challenging and cause an awkward amount of #attention.
If you can't get a more active job, then stand while you talk on the phone, get up every hour and walk for five minutes, and move
however you can.
If you work at home, create a standing desk so you're not sitting down the majority of the day.
Sitting stores fat, and standing burns fat.
read how to exercise while sitting... click here..