Want thin toned thighs!! Go to Boot Camp!
As a trainer and Boot Camp operator for the last 5 years one thing all my female clients talk about in camp are their thighs.
Fat thighs is one of the major problem that people have regarding their physiques especially women.
Naturally, our body tends to store body fat in these few favorite areas, like the triceps, butt, back and of course, the thighs. Here are some tips that you can follow to reduce those troubled thighs and tone them up so that is beachwear ready by vacation time or by the summer.
Lose thigh fat tip 1
There is no such thing as spot reduction. You have to get on a weight loss program that consists of sound
weight training, cardio training and a well-planned diet to reduce your overall body fat.
Make sure you measure your current body fat now and also the girth size of your thighs. Then, set
reasonable goals and aim to lose 1 pound of body fat a week. By reducing your body fat to a range of 20%
to 27% percent body fat, your thighs will be smaller as your overall body fat goes down.
Lose thigh fat tip 2
It is during your cardio session that your body actually burns loads of fat. Remember, you have to exercise
in order to lose healthy weight. Do not try to starve your self, as this will only set yourself to failure.
The stepper is an excellent choice to lose thigh fat. The stepper engages the butt muscles the most and
because the glutes is the largest muscle group in the body, it can burn up the most calories compared to
the other cardio machines.
The elliptical trainer is also another excellent choice but the only thing is that you have to use it the reverse
way. Most elliptical machines allows movements forward and backwards, and by moving it back wards,
you engage the hamstrings which is the muscles at the back of you thighs instead of the front ones which
the quadriceps.
The hamstrings and the butt is the most troubled areas among females and thigh fat tend to store there.
Lose thigh fat tip 3
While doing cardio, especially the beginners, try not to over exert in the first few months. Stick to a heart
rate of 60-70 % of your maximum heart rate. Why? This is because if your are just beginning to exercise
and your train at a high intensity level, your body will tend to use sugar and protein as its energy sources
instead of fats from the fat cells.
Only when you get fitter, around after 3 months of regular exercise, go all out and exercise at a high
intensity level. Your body will be conditioned by then and will use fats from the fat cells.
Lose thigh fat tip 4
Never avoid weight training if you want a well toned and sculpted thighs . The lower body has the largest
muscle groups and these muscles when developed can contribute major elevated metabolism benefits.
With weight training and increased muscle in the thighs, you are able to burn more calories while running
and have more power to run faster and longer. This way, you can burn so much more calories compared
to individuals who do not train their legs. Not to mention the extra calories burned during resting because
of the elevated resting metabolic rate.
Lose thigh fat tip 5
In your weight-training program, make sure you cover all the muscles in the thighs to avoid muscular injury
due to muscular imbalance. An overall strengthening program in the thighs also will really shape up your
thighs for that lean sculpted look!
For quads, perform barbell squats and leg presses. Finish of with leg extension machines.
For hamstrings, the muscle behind you thighs, perform hamstring curls on the seated leg curl machine or
lying down leg curl machine. Here is a damn important tip, while doing hamstring curls, point your toes
downwards, this way you fully engage your hamstrings!
For the outside of your thighs, perform thigh abduction with the seated abductor machine. Do not; I repeat
do not go too heavy on this exercise.
For the inner thighs, firm the inner thighs with seated adductor machine or perform squats by holding a
dumbbell with both hands in the middle and feet pointing 45 degrees outwards.
To make heads turn on high heels, perform calve raises. Stand on the edge of a platform or anything that
is elevated like a stairs, and tip toe, flexing the calf and go all the way down for a good stretch. Perform 20
to 25 reps on this exercise.
Except for the calves, perform 3 sets of each and complete above 12 reps not more than 20 reps. If you
pass 20 reps, add in more weight because its not beneficial anymore. Do not worry on to bulky, for female,
you cannot bulk up due to the natural lack of testosterone, but for male, stick to 20 reps.
Lose fat tip 6
All the cardio and exercises you do will not produce results if you have the proper eating plan to create a calorie
deficit. You need to burn 3500 calories to dump 1 pound of body fat. Get a well-planed diet so you do not
deprive your self of food and stick to the weight loss program.
There is only on diet that I truly recommend that is the South Beach Diet. They also have online support,
which I think its absolute crucial and effective to help you reach you fitness goals.
Lose thigh fat tip 7
Try using weight loss supplements and natural weight loss supplements to help you lose
thigh fat. They are proven to help you accelerate your fat loss. These supplements help you raise your
metabolic rate and reduce your caloric intake making your fat loss efforts easier.
Lose thigh fat tip 8
High reps – Med – Low weights. Try doing a lot of reps with med to low weight to sculpts your thighs and burn body fat.
Lose thigh fat tip 9
Do lots of stretching! The more range of motion you muscle can move, the more you can exercise it!
Lose thigh fat tip 10
Have faith! Exercise and never give up. One you gave up and lose momentum in exercising, you lose the
war! Keep coming back for more tips and keep yourself motivated by mixing with highly motivated
individuals that pulls you up not push you down!
There you go, 10 excellent tips to help you tone down your thighs.
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