The Secret To Slim Thighs

by: Kevin Yates

What's the secret to getting slim thighs? First, let me tell what it is not. You will never get the legs you want just by using those traditional leg machines at your gym or by doing day after day of boring cardio.

The reality is that you always see people at the gym doing this stuff and never seeing the results they want.

The real secret to getting your thighs slim involves 3 components: 1) proper nutrition, 2) strength training and 3) cardio (but not the typical kind of cardio everyone does).

1. Proper Nutrition: I am going to be honest with you. You will never ever get slimmer thighs if you don't put the right foods in your body. It doesn't matter how great your workout routine is or what you may have heard or read. If you eat the wrong foods your body will maintain or store more body fat around your midsection, your arms, your butt and your thighs.

And fat is what blurs the visibility of the underlying muscles. When you have excess body fat you cannot see any muscular definition.

So, if you want to get your thighs slimmer you have to eat enough of the right kinds of nutritious, fat burning foods that will help keep your legs sexy and lean.

A great rule of thumb I tell my clients is to make sure you eat at least 5 small meals each day. But, all 5 are not really "meals".

3 are meals and 2 are snacks. So, it looks like this:

Breakfast
Snack
Lunch
Snack
Dinner

Getting into the habit of eating more frequently is how you start to boost your metabolism to burn fat so you can begin to get slim thighs much faster than if you eat fewer meals.

2. Strength Training: Usually when I tell women they need strength training to make their thighs slimmer they look at me like they've just seen a ghost.

"But, I don't want to get bulky muscles" is a typical response I get. I don't know where this myth came from but I want to clarify something here.

Getting "bulky" muscles just from strength training is 100% pure myth. Here's why. Building the kind of muscle mass that you see on a bodybuilder is absolutely unrealistic for the majority of people especially women.

Women naturally have lower levels of testosterone which makes it more difficult to build muscle mass versus men.

Here is something else to consider. If you want slim thighs with nice "tone" you have to possess a certain level of muscularity anyway.

You can burn all the body fat you want but if you don't have any real muscle on your legs your slim thighs will look more like toothpicks instead of sexy legs with curves.

That doesn't mean you will "bulk up". You simply fit the level of muscularity to match your goal. Adding some lean muscle to your thighs will give you that sexy curvacious appeal you are looking for.

And that comes from intense strength training and not from doing the leg machines at the gym with light weights and lots of repetitions.

You will never get slimmer thighs with nice definition that way. You have to lift heavier and smarter with just the right amount of rest in between to allow your body to recuperate which is when your thighs slim down.

Try these thigh slimming exercises to get you started:

squats
forward lunge walks
sideways lunge walks
box or bench jumps

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3. Cardiovascular Training I never said no cardio. I said not the traditional cardio everyone else does. I am going to suggest a different twist on your typical cardio routine that will burn more calories and fat while stimulating your thighs to add some lean, sexy muscle tone.

Getting your thighs slim requires the combination of sufficient muscularity and low body fat.

Your muscles lie underneath a layer of fat cells. Fat cells store body fat. The more fat you carry the bigger your fat cells become and the less visible your muscles are.

So, to see those slim thighs underneath you also need to burn the fat from your fat cells.

Here's a tip to get you started:

Perform 90% Heart Rate Peaks- Instead of doing the typical marathon cardio workout in your "fat burning zone" you are going to perform a much higher intensity workout but for a shorter time period.

This will allow you to burn more calories and fat long after your workout is over. Here is what you do:

Use the formula 220 - your age to get a number. Now, multiply that number by .85 and write down the product. Next, multiply the number by .75 and write down that product. The 2 products are your low and high end heart rate ranges.

Example for a 35-year old: 220 - 35 = 185
185 X .85 = 157
185 X .75 = 138

Heart rate range would be 138 (low end) to 157 (high end).

You will perform your cardio workout on any piece of equipment of your choice. Warm up for 5 minutes by gradually building your heart rate up to your low end range (138 in the above example).

Then you will increase the intensity until your heart rate peaks at your high end range (157 beats per minute in the above example).

Once you reach your high end range you immediately drop the intensity and recover back down to yoru low end range. Once you reach your low end range peak back up again.

Repeat this process of peaking and recovering for 30 minutes. Then record the total number of times you peaked to your high end range.

The next time you perform this you will try to beat the total number of peaks.

Cool down for 5 minutes by gradually decreasing the intensity until your heart rate is at your low end range or lower.

Stretch for 5-10 minutes.

And there you have it. The real secret to getting slim thighs is by adding some lean fat burning, thigh slimming muscle and dropping your body fat levels low enough to see those sexy trim legs.

Kevin Yates, a nationally certified Personal Trainer, is the owner of http://www.learn2burnfat.com and the author of "5 Major Mistakes That Are Keeping You Fat & How To Easily Correct Them" a free report that shows you how to easily get on track to burning stubborn fat quickly. To get your free copy visit: http://www.learn2burnfat.com

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Personal Weight Loss Routine

by: Ronek Bhatt

Loosing weight is more attainable than most people think. It does not come easy or quickly; but with patience, routine and discipline it is possible to burn fat and loose a lot of weight.

Contrary to what you have heard on TV and other media outlets, there is no quick weight loss routine. Most of the products they try to sell you do not work and is not worth your time or money. So if you are still trying to find a quick weight loss routine you need to re-evaluate your goals. Loosing weight require nothing more than some knowledge and effort.

On average a healthy weight loss routine will cause you to burn a pound of fat every week. These numbers vary based on your size. Larger people may loose more than a pound of fat per week but as you get closer to your weight loss goal, your body settles down to a pound of fat per week.

To loose a pound of fat, your body needs to burn 3500 calories. To put this into perspective a large cheese pizza has about 2500 calories. So if you eat a lot of pizza then you are piling on the calories. By eliminating one and a half whole pizzas from your diet, you will loose little over a pound of fat. Loosing weight comes down to caloric intake. By consuming less calories and burning more calories, you will loose weight. It's is a simple as that.

Weight Loss Routine

Step 1: Calculating Your Body Fat

To start your weight loss routine, you first need to calculate your body fat percentage. Your body fat percentage is the ratio of fat you have in compassion to the rest of your body. You can use an online body-fat-calculator of calipers to calculate your body fat.

Next you will need to classify your body based on the calculate body fat percentage. Here is table showing the classifications of different body fat percentages:

Men Women Classification

2-4% 10-12% Essential Fat

5-13% 13-20% Athlete

14-17% 21-24% Fitness

18-25% 25-31% Acceptable

>25% >31% Obese

Based on the table above you will be able to see where you and your body fit and what body fat percentage you need to have in order to achieve your goal of fat loss.

Step 2: Setting Your Goals

You next step in your weight loss program will be setting your goals. Your weight loss goals can be anything from loosing 5 pounds to a 100 pounds. It all depends on how much weight you want to loose.

When you are ready to begin you need to ask yourself "Am I serious about the idea of loosing weight?" If you answered yes then you need to prepare yourself for the journey ahead.

Now loosing weight is not a complicated matter, but it will require a lot of effort and discipline on your end. I can merely provide you with the tools to achieve your goals but you will be the one to implement these tools.

To loose weight you will need to workout out consistently and monitor your diet. You will need to lift weights and do lots of cardio to but calories and fat. Also you will have to eliminate all junk food from your diet and eat a more health, nutritional and balanced diet.

Step 3: Let The Fun Begin

To start things off mark down your body weight and your body fat percentage. Then continue eating your regular diet for a day and count all the calories you consume in a single day. Once you have done that, take the total calories and subtract 500 calories from your diet. Doing this alone will cause you to consume 3500 calories per week and loose a pound of fat per week. Also I recommend eating several small meals throughout the day instead of a couple of large meals as this will keep your metabolic rate up which will help burn more fat. For a good diet check out my weight loss diet article.

Next you need to get yourself in a workout routine. A good workout routine will consist of three days of weight training and three days of cardio. For a good work out routine check out my newbie workout routine.

It is important to incorporate weight lift or weight training within your weight loss routine as this will help build muscle which burns calories. In my newbie workout routine, I recommended doing 30-40 minutes of cardio 2-3 a week. However, when it comes to weight loss the more cardio you do and the more intense it is the better it is for you. When loosing weight I would recommend doing at least 60 minutes of cardio 3 days a week. If you can do more that's even better. Cardio can include anything from walking, running, swimming, bicycling, playing sports, etc. Remember that the more intense your cardio workout is, the more calories you will burn, and the more weight you will loose.

Follow this routine and at the end of the week weigh yourself and measure your body fat percentage. You will find that you have lost weight. If you haven't, don't be discourage just keep following this routine and you will see guaranteed results sooner than latter.

Keep up the routine until you have reached your weight loss goal. If you find that you have plateaued and aren't loosing any more weight with this routine, then it is time to kick it up a notch. You will need to be on a stricter diet, consume even lesser calories, and workout longer and at a more intense rate. As you loose more and more weight, it becomes harder to loose weight as your body gets used to your routine. So in order to loose the last couple of pounds you will need to kick it up a gear.

Additional Tips

It is important to get at least eight hours of sleep as this is needed by your body to repair itself after your workouts. While your body is repairing itself and building muscle, you will be burning calories which will help you loose weight.

I recommend that you do not weigh yourself everyday as your weight will fluctuate. Your body is largely made up of water and this fluctuation in weight is due to the change in your water weight. The best gauge for how much weight you have lost is to measure your body fat percentage. Your ultimate goal is to get your body fat percentage down which will result in healthy weight loss.

So there you have it. Follow this weight loss routine and you will reach your weight loss goal in no time at all.

My name is Ronek Bhatt. I am 22 years old and a fitness enthusiast. I started working out 5 years ago and since then have dedicated numerous hours learning and researching about fitness, bodybuilding, diets, and other sources of healthy living.

Recently I created a website to share what I have learned with the general public. I hope to reach out and help others reach their fitness goals as I have done for myself. So for more fitness and bodybuilding tips and information, feel free to visit my site.

My Site: http://www.bestfitnessworkout.com

My name is Ronek Bhatt. I am 22 years old and a fitness enthusiast. I started working out 5 years ago and since then have dedicated numerous hours learning and researching about fitness, bodybuilding, diets, and other sources of healthy living.

Recently I created a website to share what I have learned with the general public. I hope to reach out and help others reach their fitness goals as I have done for myself. So for more fitness and bodybuilding tips and information, feel free to visit my site.

My Site: http://www.bestfitnessworkout.com

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 today see real results in just a few short weeks see here for yourself
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How To Lose Body Fat The Healthy Way

by: Gergana Ganeva

Are you dreaming about having a well-build athletic body? Can you have well-developed body muscles if you have a high percentage of body fat? No, you cannot. I would like to share with you a few very powerful strategies that can definitely reduce your body fat and shape your body the way you want it.

So many retailers out there are constantly trying to sell you products that will help you gain muscles, reduce fat, and lose weight in no time. The truth is that there is not a healthy way of developing strong muscles or getting a flat stomach for 1 or even for 6 months when at the same time you have high percentage of fat. All these ads and commercials you see around are created by people who want to sell you a product so that they can benefit from it, no matter that what they sell could be extremely unhealthy or ineffective.

It is very important that you understand that nobody can help you but YOU. There is no chance that you can achieve a well-built body if you have a high percentage of subcutaneous fat. That is why you need to do cardio workouts all the time. If you only do cardio exercises and do not separate any time for power exercises you will not be able to succeed. You need to combine them in order to achieve successful results. If you have decided that you would finally start working out but all you would do is just lifting weights, then you are totally on the wrong track.

You MUST separate a large amount of your time for cardio workouts. This does not only include running on the treadmill for 45 min, but it also means to get on that bike, elliptical and stepper and do a pretty effective job. Cardio exercising not only decreases the percentage of body fat in your body, but it also drastically improves your blood circulation, reduces stress, and normalizes your heart activity.

If you know that you are in a bad shape physically but despite this you want to lose fat, you need to start with long cardio exercises on a low-intensity level, such as very slow walking on the treadmill, or less intense biking. If you are fit, you can go ahead and increase the speed and incline on the treadmill or do more rapid rotations on the elliptical without worrying this can damage you.

These cardio workouts should be 4 to 6 times a week from 30 to 50 minutes (for beginners). You should not only run for 45 minutes, but you need to mix cardio with power exercises. For example, you can go for 15 minutes on the treadmill, then for another 15 on the bike, and finish up with some power exercises. If you do less cardio than what is recommended you will not see big results. However, if you do much more than you should then you are in danger of losing any muscle mass you already have.

Some people think that if they run for an hour and a half every day, and that is all they do, they will lose weight in no time. From one side these people are right, but from the other side they will not only lose weight but also body muscles. If you lose a big percentage of muscles, what happens is that your body gets more vulnerable to gain fat. That is why it is of a big importance that you always combine weight lifting and cardio workouts.

My name is Gergana Ganeva and I am the owner of website called Healthy Body Exercises at http://www.healthy-body-exercises.com . I have been intensively involved in sports for 18 years now. A few years ago I ended my professional career as a tennis player and since then I have been working with people who want to lose weight the healthy way. My main goal is to provide you with all the knowledge on how to shape your body and stay healthy.

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Obtain a Beach Body Workout that Works!

by: Apple Tinao

If an individual has ever searched the magazines and Internet for workouts he or she will more than possibly discover fair share of physical exercises running from typical weight reduction physical exercises, body fat reduction physical exercises, muscle and size formulating physical exercises and more.

If one is searching to obtain a beach body and superb abs that he or she can display at any beachfront vacation place, then it's important to ascertain and recognize a beach body workout suchlike the Controlled Fatigue Training. This a new never before seen scheme that will totally alter the way individuals train even without utilizing heavy equipment in the gym. One can smoothly develop extensive durability and staying power by utilizing this program in just few months. Read on to recognize what this outstanding exercise may do for a fitness routine.

If an individual is looking for a fast http://www.controlledfatiguetraining.net/lp/endurance-training/beach-body-workout, then the only way he or she may execute is to constantly train, train harder, eat up balance diet, and aim vigorously. Controlled Fatigue Training program is for intelligent training that will help people in all the other part of the physical exercises.

A beach body workout can sincerely assist the body's base strength survival when executing the lifting work out utilizing this extensive disciplining plan that will advance the ability of the entire physical structure to work in every move. This particular physical exercise functions a great 80% of the body's muscles in order to pull it off. By engaging many muscles in the torso when performing the workout, one will quickly increase the level of perceived hard work that will maximize the burning of calories during the physical exercise. This is actually distinguished smart training.

To be able to execute the correct form of physical exercises, it is essential to analyze the given instructions that will for sure assist anybody on how to workout efficiently. Controlled Fatigue Training will invariably motivate the physical structure movement of extension as well as flexion to be able to obtain the specific performance of the plan. This is the key to competently gaining the most out of the training program and to perform it safely. Obtaining a beach body is not that smooth, yet it is definitely achievable as long as an individual may quest after it sustaining a brilliant method.

If an individual hasn't yet started regarding the http://www.controlledfatiguetraining.net/home into his or her beach body workout, then he or she is missing something. It's essential to take some time to visualize more regarding this strategy by way of looking online to easily access for particular Internet sites that could assist in acquiring this tremendous solution to keep a healthy torso. Keep in mind than a person must prepare harder; nonetheless, train only utilizing the optimum training plan comparable to what is noted above.

Apple Tinao has been involved with online marketing for nearly 4 years and likes to write on various subjects. Come visit his latest website which discusses of http://www.warriorwhey.com/ and http://defensenutrition.com/ for the owner of his own business. Our mission is to help people defend themselves against industrial and natural substances known for causing weight gain, hormonal disorders and cancer.

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