Your Slimmer Abs and Thighs

Posts Tagged ‘Exercises for Slimmer Thighs’

Recently I heard about another study that again stated that Cardio is completely ineffective for losing fat and a huge waste of your time! You see, Hours, days and months of cardio will not help you lose any significant belly and thigh fat…….

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Br J Sports Med. 2009 Sep 29. Beneficial effects of exercise: shifting the focus from body weight to other markers of health. King N, Hopkins M, Caudwell P, Stubbs J, Blundell J.

Researchers studied 58 overweight men and women over a 12 week cardio program (5x’s per week, 500 calories burned per session).

Overall, the group lost an average of 3.3kg – below the expected weight loss.

But worse, 26 of the 58 lost only 0.9kg (exactly 2 pounds) in 12 weeks, despite doing almost 60 HOURS of cardio!

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Don’t Rely on Long Slow Boring Cardio to Lose Belly and Thigh Fat

– Work out Less and Burn More

This is still one of the biggest mistakes I see women making when trying to lose belly and thigh fat. You tend to assume you’ll only burn calories while working out and think that long slow boring cardio will burn the most calories. This is far from the truth…

The biggest fat loss secret is to actually turn your body into a fat burning machine when you aren’t working out.

I’ve found Shorter, more intense workouts utilizing resistance training and Interval training lasting around 20-30 minutes has  a more profound effect on the calories you continue to burn 36 hours after completing your workout session and burn more overall calories and preserve lean muscle, which will make you look fit, toned and sexy.  

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In an older study (1994) researchers compared the effect of 20 weeks of endurance exercise vs. 15 weeks of interval training.

In the end the endurance exercise burned more calories overall but the interval training group burned 900% more body fat.

In another research study (1990) at the University of New South Wales studied a group of overweight women, putting them through a 20 minute cycling interval regime for 3 workouts a week for 15 weeks.

These women lost 3 times more weight than other women who exercised at a regular pace for 40 minutes.

This increased fat burning is most likely due to the elevation of metabolism that occurs following interval training.

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Train More Regularly with Shorter More Intense Workouts

Instead of relying on long slow boring cardio, stick to body transforming workouts like bodyweight exercise circuits, supersets and shorter, high intensity interval workouts such as the ‘Get Rid of Belly Fat’ Workouts…

Get Rid of Belly Fat Workout 2

A1. Prisoner Lunge x 8 Each Leg

A2. Close Grip Press-Up x 8 (Full or Kneeling)

Repeat A1 & A2 for a total of 3 times alternating between A1 & A2 with as little rest as possible.

B1. Jump Squats x 12

B2. Mountain Climbers x 8 each leg

Repeat B1 & B2 for a total of 3 times alternating between B1 & B2 with as little rest as possible.

C1. Reverse Lunge x 8 each leg

C2. Burpees x 12

C3. Press Up Plank x 30sec

Repeat C1, C2 & C3 for a total of 3 times alternating between C1, C2 & C3 with as little rest as possible.

Get Rid of Belly Fat Workout 2 Video

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As for shorter, high intensity intervals, these are a type of “cardio” workout where you alternate brief, high intensity periods of exercise (where you work out as intensely as you can), with active recovery periods, where you slow down just long enough to catch your breath.

The shorter, more-intense your session, the more calories you burn and Ultimately  more belly and thigh fat you’ll lose.
For example, pick Star Jumps

Warm-Up – 3 minutes marching on spot, gradually building up speed until you are jogging on the spot.

Star Jumps for 30-60 sec
Rest by marching in place for 30 sec
Repeat 4 to 6 times

Cool-Down – March on the spot for 3 minutes  before performing stretches for the front of your thighs, back of your legs and calves, holding each for 30 seconds.

You can pick any type of exercise for your belly and thigh fat burning intervals, not just star jumps:-

• Squats
• Squat Jumps
• Burpees
• Runners
• Running on the spot
• Sprints
• And so on….

Alternatively you could try skipping.

Skipping

If you really want to burn calories fast at home with some basic equipment then grab you’re skipping rope and get jumping. They are inexpensive and can easily be used for Fat Loss Intervals at Home to greatly increase your metabolism and lose lbs of Fat in very little time.

It doesn’t matter if you’re a complete beginner or pro – skipping is really easy to pick up and can be performed in most places at your own level for your Fat Loss Intervals.

How to get started

If you’re a beginner, creating a ‘circuit’ by mixing short periods of skipping with marching on the spot or some strength training exercises. This will help you build up to longer periods of skipping very quickly.

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Take home point: stop wasting your time and quit the long bouts of slow boring cardio and get the body you deserve with home fat burning workouts you can get done in less than 30 minutes to lose belly and thigh fat.

 

Your Friend and Transformation Coach

Alex Eatly x

Ok, over the next few months I want to be your personal fitness trainer, nutritional guide, and, perhaps most of all, your transformation coach. I’m gonna give  you a template that will help you get in great shape, clean up your diet and set you in the direction to achieve all that you want to achieve.

So for the first week of Your Slimmer Abs and Thighs Transformation, we are going to tackle the topic of Dieting for Weight Loss.

I’m sure you’ve  heard it plenty of times, you may have even said it yourself, whenever you, your friends, family or co-workers think your out of shape or need to lose weight  you say something like ‘I need to go on a diet’ or ‘I’m gonna start my diet on Monday’. I always here it..

But I’m sure if you’ve been reading any of my articles or this blog then you’ll understand that Dieting doesn’t work for weight loss, especially in the long run. What I mean is  – You will probably lose weight at first when you go on a diet due to the decreased calories but in most cases you’ll end up putting the weight back on if not some extra weight.

Yes to lose weight you must create a caloric deficit by using more calories than you consume.

Calories In vs. Calories Out

Burn Less Calories than you consume – Gain Weight

Burn the same calories as you consume – Maintain Weight

* * * Burn More Calories than you consume – Lose Weight * * *

However, the majority of people who want to ‘lose weight’ tend to actually not eat enough! Cutting calories too low actually destroys your metabolism and actually inhibits weight loss. Skipping meals and eating too little will ultimately lead to decreased fat burning enzymes, muscle loss and a slower metabolism, on top of this, your body will actually increase the levels of fat storing enzymes and hold on to the fat you already have.

Diets are temporary solutions. Going on a diet, not only fails to teach you how to solve the underlying problem, but also destroys your metabolism.  To Lose Weight and to be able to keep it off for good you must Eat Regularly.

Think of it this way

If you only earn a small wage and it is irregular then you’ll really keep an eye on your money, keeping a tight budget and not wasting any money on non essential activities.

If however you receive a promotion and start earning more money and you receive your money like clockwork every month, you’ll start spending a little more money, wasting it on non essential activities and be a little less strict with it. You’ll probably think something like ‘It doesn’t matter if I spend (waste) this money on a new pair of shoes/night out as I know I’ve got some left over plus I’ll have some more money in a week or so’ and end up using that money.

This is the same when it comes to calories. If you don’t eat regular and don’t eat enough your body will feel like it’s not receiving enough energy so it won’t want to waste any and actually hold onto the energy stores (fat stores) it already has as it doesn’t know when it’s going to get its next instalment of energy/calories.

Alternatively, if you begin to eat regularly, with the right amount of calories then your body will actually use more energy and waste calories as it knows it’s having plenty and in regular supply.

This however does go the other way; if you earn plenty of money and this exceeds the amount you are spending you will actually save money in your bank account. Same for your body, if you eat too many calories especially the wrong types of foods then you will store these calories in your body’s bank account…. Your belly or thighs!!!

Now following a Supportive nutrition plan doesn’t need to be frustrating or complicated! It’s all about taking daily action and making better choices. Living Healthier each and every day will boost your metabolism, eliminate cravings and binging, lose more weight and dramatically increase your energy and mood. 

I always think it’s much better to keep things as simple as possible:-

1. Consume 5 – 6 small meals a day of similar caloric value (3 main meals & 2-3 Snacks)

This tip alone can be the factor that kicks your metabolism into high gear. The thermic effect of food is one of the few ways your body burns calories. When you eat several meals a day of the same caloric value, you never feel like you are on a diet and you are always in an optimized fat burning mode. This is one of the secrets fitness models use to become so lean. A sample 6-meal plan would include breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack.

2. Eat Breakfast Every Day.

Studies show that people who eat breakfast on a consistent basis tend to be significantly leaner than those who don’t. Additionally, breakfast is a great way to stunt the release of cortisol (a hormone that tells your body to store fat). Start each day with breakfast, no excuses.

3. Consume lean protein, fibrous carbohydrates and healthy fats with every meal.

Each meal you eat should contain a combination of the three food groups mentioned. You should never have a meal that is all carbohydrates or all protein. Balance out each meal using the leanest proteins and most natural carbohydrates.

4. Eat as many different coloured fruit & vegetables as you can.

You should consume far more than 5 servings of fruits and vegetables per day. Experts recommend 2-3 pieces of fruit per day and at least 5 servings of vegetables per day (such as broccoli, peppers, asparagus, etc.).

5. Eliminate Calorie Containing Beverages.

By eliminating calorie containing drinks from your daily diet, you’re essentially reducing your daily caloric intake by quite a bit, which will equate to weight loss. A can of fizzy pop contains 100-200 calories and a large drink from a fast-food chain contains over 500 calories. Therefore, avoid sugary drinks because they quickly increase your calorie intake and play havoc with your blood sugar levels.

6. Drink plenty of Drink Water.

Being in a state of dehydration hinders fat loss, promotes constipation, headaches, muscle and joint pains and creates lethargy and so on. Experts recommend you drink ½ of your body weight in clean water each day.  So a 200 lb person should be drinking 100 ounces of water each day.

7. Eat plenty of fiber.

Replace processed carbohydrates with foods high in fiber at all meals. Examples include oatmeal instead of sugary-cereals for breakfast, salads with low-fat dressings for lunch, vegetables instead of French fries for dinner, and almonds instead of candy for snacks. Fiber helps control blood sugar and appetite.

Example Meal Plans

What i would like you to do now over the next few weeks is keep a food diary – just so you can see what/when and how often your eating/drinking. I’ve included a food diary below that you can download and fill in – just right click and ’save as’.

 Your Slimmer Abs and Thighs Transformation Food Diary <<— ‘Right Click – Save’

Next Monday we’ll have a look at how to develop a Healthy Eating Plan that isn’t frustrating and tedious.

Your Friend and Transformation Coach

Alex Eatly x

P.s. If you live in the Cardiff area and inested in having a Cardiff Personal Trainer then Book Your FREE No Obligation Trial Workout Today – Limited Spaces

www.CardiffPersonalTrainer.com