Lose stubborn fat from your stomach, hips and thighs

20:46 / Posted by kreid / comments (0)

If you've been losing weight for a while, you may come to a stage where you can't lose any more fat from some areas. For women, this is usually the stomach, hips and thighs. If you want to shift that stubborn fat from these problem areas, it doesn't have to be hard. Even if you are busy, I can show you how to succeed.

My intention with this post is to teach you a few things you can do to shift the fat and how plan out your day to help.

1. Fat Loss Workouts

You may think that in order to get in an effective workout you have to spend hours every week slaving away on the treadmill or going to classes in order to lose that stubborn fat from your stomach, hips, thighs, buttocks and upper back.

Have you attained the body of your dreams by doing that or do you just think that that's what you're supposed to do?

Doing hours of light exercise isn't going to shift that stubborn fat.

All you really need to do is find about 10-20 minutes every day to fit in quality, intense workouts, with little interruption, and you'll be burning fat like crazy.

You don't even need lots of fancy equipment. You could get away with just using some dumbbells, resistance bands and your own bodyweight. Just make sure the dumbbells are heavy enough - you should have to make real effort and work up a sweat.

Here's an example of a female fat loss bodyweight workout. Do these exercises in a circuit format and complete as many of the circuits as you can in 15 minutes.

1A) Bodyweight Squat - 15 reps

1B) Push-up - 10 reps

1C) Hip Extension - 15 reps

1D) Plank - 45 seconds

1E) Forward Lunge - 15 per leg

1F) Push-up - 10 reps

1G) Mt. Climbers - 30 seconds

Do that a few times a week and I guarantee you'll lose stomach fat, you'll lose the muffin top...you'll be losing that stubborn fat like crazy!

2. Fit in quality meals when you're busy

It's tough to fit in quality meals when you're always on the go, but that doesn't mean it's impossible.

You just need to learn to plan ahead and know where your weaknesses are.

Do you always find yourself starving by 9:00? Well, then plan ahead and bring along some almonds and a piece of fruit so you're not tempted to eat an unhealthy snack, bagel or nothing at all.

If you get really pressed for time and are hungry come lunch time, don't head for the nearest drive-thru or to eat a high-fat or high-carb meal. Instead, plan ahead and make something for lunch that's easy to eat on the go like a turkey or chicken breast sandwich with some fruit. Make sure you snack on healthy foods through the morning so you don't get too hungry and can show some self-control.

You should also sit down on Sundays and look at your calendar and plan ahead for the week. If you know you're going to be busy every night of the week, plan ahead and bake up a bunch of chicken breast and have some healthy side dishes prepared in advance so all you have to do is pop them in the microwave and you're good to go.

Convenience is key with this one. If it's not convenient, you'll find something that is...like fast food or a box of cookies.

Learn to understand your habits and follow these two stubborn fat loss tips and you'll be well on your way to getting rid of the stubborn fat that just won't seem to go away.

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The thighs have it - how to tone your thighs

18:26 / Posted by kreid / comments (0)

What are the thigh muscles?

The thigh is that portion of the body between the hips and knee and has the longest and strongest bone in the body. There are four groups of muscles that make up the thigh.

Thigh Muscle Groups are:

  • Abductor brevis and longus, and the gracillis;

    these are the outer thigh muscles, these muscles work together to push the legs apart. Abductor muscles enable horseback riding or activities that need you to stand with legs apart

  • The hamstrings;

    which are comprised of three groups of muscles. These muscles are located at the back of the thigh and work to make it possible to bend the legs. One of these muscles is the bicep - the thighs have biceps as well.

  • Quadriceps femoris or quads;

    these are the muscles at the front of your thighs

  • The adductors or inner thigh muscles

    are a group of five muscles that work to pull the legs together.

How to tone your thighs

Toning the thighs takes time and discipline, but the result, no more flabby thighs, will be worth it. There are various machines in the gym that are great to tone your thighs. Some of these are leg presses and leg extension machines and leg curl machine.

Most stretching exercises are also great to tone your thighs, and best of all some can be done without the use of expensive equipment. Some of the most popular are:

  • Leg raises: there are a variety of these such as the seated leg raises,

  • Stepping

  • Lunges

  • Inner and outer thigh presses

  • Squats

Squatting is the Best Thigh Toning Exercise

Squatting is one of the most effective exercises along with aerobics for toning the things, even the difficult inner thigh muscles. Ten to fifteen repetitions of this simple exercise as part of your routine is great to tone your thighs, especially for females.

To tone your thighs, attach ankle weights, between three and five pounds each; lie on your right side, bend the leg that’s on the floor while stretching out the other leg; lift as far as it can go then slowly lower the foot until your toe touches the floor. Do about fifteen repetitions. Switch to the left side and repeat. Do between two and three sets for each side.

If you spend lots of time sitting you can also follow some simple exercise to tone your thigh. Here is a simple exercise that you can do while sitting:

  • Place a bag, stack of magazines or other item in your lap to help provide some resistance; with your feet flat on the floor, slowly raise your heels until they are no longer touching the ground; hold for a few seconds and then lower them.

Thigh Toning Summary

Most importantly, to tone your thighs you need to focus on full body workouts instead of focusing on spot exercises, which only work the thighs. Because the thigh is one area where fat is deposited easily, a weight loss program is also a necessity if you want to both slim the things as well as tone them.

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