Tuesday, May 19, 2009

Slimming Thighs

The following article was written by my trainer, Rob Lagana!! It's awesome and helpful information!! This is just a sample of the information you receive when you sign up for his monthly newsletter. Check out his website and sign up!!! Thanks for this, Rob - YOU ROCK!!!

Slimming the thighs, takes a combination of healthy eating and training.
There are different ways to slim the thighs. There are different conceptions of healthy eating and training. This article is not geared toward the elite in search of building the perfect physique. This article is geared toward women that want a healthier body and smaller thighs. Here we go!

When trying to be fit and healthy, Fat generally comes off at a similar rate and ratio throughout the entire body. The first place fat comes off is actually from your internal organs. There's small amounts fat inside muscle, and if your obese, there can be fat surrounding your organs, and there is visceral fat as well that can be found around your muscle.

Slimming the thighs is something that you cannot directly achieve without the body going through it's own cleanup of fat in other areas.

To speed this process, the best way of accelerating fat loss is to start eating clean and training the metabolism and muscles. By clean eating, you are essentially doing a natural healthy detox. By training the metabolism and muscles, your increasing the demand of calories that your body needs, creating a burning furnace that consumes these calories on a consistent level and your increasing your good hormone production that assists with fat loss and recovery.

As you know certain muscles are larger than others. The legs muscles are large and by training them with resistance, you place a huge demand on your body. Training legs combined with upper body and you got something that will boost your fat loss into the next level.

The foods you want to eat are Chicken, turkey, fish, eggs, red meats, fish oil, olive oil, grapeseed oil, flax oils and lots of vegetables and 1 form of low glycemic complex carb. I won't get into talking about calories, ratios or how to combine these foods. Each person is different and some people may even have sensitives to certain foods.

I will show you a non-traditional weight training workout that will involve your lower body every workout. These are simple workouts, which target total body training.

If you are NOT familiar with these exercises, do not attempt to perform them without first learning proper mechanics of the movement. Hire a personal trainer to show you or find someone with experience. Once you have the form down, increase your tempo but always use good form. Don't compensate tempo with poor form.

These movements are performed in a circuit style fashion.
No rest between sets. 1 minute rest between circuits.

Day 1:

3-5 circuits of the following:

Single Leg Quarter Squats against the wall using a Stability Ball 12-15 reps
Dumbell Squats 12-15 reps
Staggered Stance Dumbell Overhead Presses 12-15 reps
Sumo Squats to Overhead Throw using Medicine Ball 12-15 reps

Day 2:

3-5 circuits of the following:

Deadlifts 12-15 reps
Dumbell Squats to Bicep Curls 12-15 reps
Pushups 12-15 reps
Recline Pull-Ups 12-15 reps

Day 3

3-5 circuits

Frontal Step-Ups using a minimum of 4 planks 5-6 is better (work up to it) 45 sec.
Sagital Step-Ups using a minimum of 4 planks 5-6 is better (work up to it) 45 sec.
Leg Raises using machine or on ground 45 sec.
Machine or ground crunches 45 sec.
Dumbell Lunges (medium stride) 12-16 reps or 60 sec.

Day 4 - OFF

Day 5 - Your choice of Cardio or Yoga

Day 6 - Your Choice of Cardio or Yoga

Day 7 - OFF

REPEAT !

3 comments:

Marisa (Trim The Fat) said...

wow, great info- thanks!

Joania said...

@ Marisa: This is actually directly from my trainer - he posted this info!! Isn't he awesome!!

LAGANA!!! Thanks so much for this post..I know lots of people will appreciate and use it!! Thanks!! :)

Barbara said...

Congratulations on your progress

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