FIVE SURE FIRE STEPS TO HELP YOU TRIM DOWN THOSE STUBBORN THIGHS!

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FIVE SURE FIRE STEPS TO HELP YOU TRIM DOWN THOSE STUBBORN THIGHS!

First, before you read any further, I am not saying it is going to be easy. Like anything worthwhile, it takes commitment, desire, dedication and consistency!
So, here goes:

STEP ONE:

SWEAT, SWEAT AND SWEAT SOME MORE! You must do lots of cardio to shed those extra layers of fat. So, that means some form of cardio exercise 5-6 times per week for a minimum of 45 minutes. Really challenge yourself here! Warm up for 10 minutes, then work into your target and maximum heart rate zones for 45-60 minutes. Then, cool down for at least 5 minutes. Wear a heart monitor and/or figure out your THH and MHH. Google Target Heart Rate Calculator to figure out your numbers.

STEP TWO:

Incorporate 1 minute sprint intervals to whatever type of cardio you are doing. For example, if you are power walking, sprint for 1 minute every 5 minutes or jump rope.

If you are on the elliptical machine, go as fast as your legs can move for 1 minute every 5 minutes.  You can also challenge yourself with bringing up the level and/or incline if on the treadmill.

STEP THREE:

Do a through Lower Body Routine every other day.  If you don’t have my “FIRM IT UP” DVD from my advanced SLIM SERIES PROGRAM, I recommend you do the following:

FIRST SET:

  • Squats – 25 reps/10 Squat Presses
  • Rear Leg Extensions – 25 Each Leg (Standing leaning into chair or on all Fours)
  • Plie’s – 25 reps/10 Plie’ Presses
  • Outer Thigh Kicks – 25 Each Leg (Standing or laying on your side)
  • Run in Place, Jumping Jacks or Jump Rope for 1 Minute and/or
  • Step Ups onto Bench – Alternating 20 Reps

SECOND SET:

  • Alternating Reverse Lunge – 20 reps alternating/Same Leg Presses – 10 reps
  • Rear Leg Straight Lifts – 25 reps (Standing leaning into chair or on all Fours)
  • Plie’s – 25 reps/10 Plie’ Presses Up on Balls of Feet
  • Outer Thigh Leg Extensions – 25 reps (Standing or laying on your side)
  • Run in Place, Jumping Jacks or Jump Rope for 1 Minute and/or
  • Step-Ups onto Bench – Alternating – 20 reps

THIRD SET:

  • Narrow Squats (Feet/Knees together) – 25 reps/10 Presses
  • One Leg Deadlifts – 15 each leg using light weight
  • Plie’ Crab Walk – 4 Steps Forward/4 Steps Backward – 10 Total
  • Outer Thigh Walk with Resistance Band – 4 Steps Right/4 Steps Left – 10 Total
  • (If you don’t have Resistance Bands, Do Squat Side Leg Lift – Alternating for 20/Same Side Leg Kicks – 10)
  • Run in Place, Jumping Jacks or Jump Rope for 1 Minute and/or
  • Step-Ups onto Bench – Alternating – 20 Reps

FOURTH SET:

  • On All Fours: Bent Leg Lifts – 25 reps each leg/Hold at Top then 10 little Presses
  • On Side: Straight Leg Lifts – 25 reps/Hold at Top then 10 little Presses
  • On Back: Pelvic Tilts – 25 reps/Hold at Top then 10 little Presses

Please send me an e-mail if you need me to explain how to do a certain exercise :)

STEP FOUR:

Proper Nutrition is absolutely essential if you want to whittle down your thighs! There is just no way around this, so you really need to make wise, healthy and mindful choices.  It truly is more than half the battle.

  • You MUST be willing to cut out starchy carbs like pasta, potatoes, white rice and all other white flour products.
  • You MUST also be ready to cut out SUGAR and processed foods of any kind.
  • Another culprit that will keep the pounds on is consuming too much ALCOHOL. It is just empty calories and will also work against boosting your metabolism.
  • Limit your dairy intake to low fat cottage cheese (which is high in protein), plain Greek Yogurt (flavored with fresh berries and/or honey), or low fat part-skim string cheese.
  • EAT SMALL MINI-MEALS THROUGHOUT THE DAY consisting of lean protein, vegetables, fruits, whole grains and healthy fats.
  • PRACTICE PORTION CONTROL!
  • DRINK 8 GLASSES OF WATER A DAY!
  • Start your day by drinking a full class of room temperature purified lemon water.
  • DO NOT SKIP BREAKFAST. THIS SETS YOUR METABOLISM FOR THE DAY!
  • DO NOT EAT 3 HRS. BEFORE BEDTIME!

STEP FIVE:

Mind/Body/Spirit Connection

  • Don’t count out the importance of this step! The thoughts and words we continually use to beat ourselves up on a daily basis take a major toll on our bodies.
  • You really need to practice positivity and recite those daily positive affirmations to send signals that will help you to better manifest what you want in your life instead of what you don’t want.
  • Look in the mirror daily and practice self-love and self-acceptance. Tell yourself everything you really like about yourself.

SIDEBAR:  Please know that everyone woman’s body is different.  Some women who have the body type of an Ectomorph are naturally thin and have no problem working with heavy weights to gain beautiful firm, sculpted muscles.  I, unfortunately, am not one of those women.  If I go spinning or even stair climbing or biking, my legs will bulk up a bit.  And, there is no way I can lift heavy weights.  I just get too thick.  So, make sure you get to know your own body and what type of exercise will work best for you!

REMEMBER, TRANSFORM YOUR BODY AND MIND AND EMPOWER YOUR LIFE!