|
Fitness Buzz
|
February 18, 2009
|
Thinner Thighs & Amazing Assets
|
 We've talked plenty about trimming your tummy; and by now you've probably noticed that I'm a big fan of resistance training for upper body strength. But what about the other half of your body - the stuff below the belt?
The quest for thinner thighs and tighter buns has led many women astray over the years. Some claim that the exercise your legs receive from doing cardio like running and bicycling will do the trick alone. Others spend hours doing leg lift after leg lift. And some avoid leg exercises at all cost for fear of bulking up in the very areas we want to trim down.
It's time to tighten up your assets! Here are some easy and effective fat-blasting rules for the lower body. |
|
Feel It In the Heels.
|
Think you've conquered the traditional squat? Think again. Let's take a moment to rediscover this classic move - specifically, how it helps you sculpt a tighter rear-end. You might know the basics when it comes to squatting safely: lower yourself down as if you're about to sit in a chair, keep your abdominals engaged, and make sure your knees stay in-line with your heels. But even if you're doing the exercise safely, you still might not be doing it effectively. I see many people only lower their bodies down about halfway in a squat position, pushing back up without using a full range of movement. This cheats you out of the best part of the move - the bottom. And it doesn't allow the move to work on that targeted area - the bottom! The secret is in the stance: as you lower down, hips square, abs tight, and feet flat on the floor, focus on shifting your weight from your toes to your heels. This helps you do the move in a 90-degree angle, and takes the pressure out of your knees and into your glutes. Need a demo? Check out this video clip of the perfect squat. Start incorporating this into your routine a couple times a week to really hone in on your heinie. You can find this move and many more on my Lift Weights to Lose Weight Double Feature.
|
Work Around the Clock.
|
 My trainer friend Angela Freeman introduced me to a concept called The Matrix that didn't just blow my mind; it busted my butt, in the very best way. The idea is deceptively simple: When doing an exercise - a lunge, for example - don't just work forward and backward. After all, your body isn't two-dimensional. Instead, imagine that you're standing at the center of a clock. So as you step forward to do a lunge, you're at 12:00. Lunge forward again, this time slightly to the right, and you're at 2:00. Then lunge directly to the right, and you're at 3:00 . . . and so on. The results from this type of exercise are pretty astonishing. Wanna try it? Check out my Build Muscle Shrink Fat DVD.Not only does the Matrix clock target "trouble spots" in your buns and thighs that are usually neglected in traditional strength-training moves, but it also incorporates upper body and core moves that transform your workout into a full-body functional fat-blaster. So if you're looking for an exciting new method to firm your fanny or tighten your thighs, just ask yourself one question: What time is it? |
Burst Away the Bulk.
|
This is for all of you concerned with having a "pear-shaped" body. The term "Pear" is often used to describe women who carry their extra weight in their legs. The bad news for anyone in this category is that strength training (like my beloved squat mentioned above) can create a "bulking" effect, because their muscles firm up quickly. But the enemy isn't exercise, it's the type of fat that's being tackled. "Pears" are usually contending with two types of fat: subcutaneous (meaning under the skin), as well as fat that is marbled within the muscle. Subcutaneous fat is generally responsive to diet and easy cardio - but the marbled fat is more stubborn and often responds to exercise by bunching up, creating that bulk that most women are trying to avoid. But the good news is that, with proper training techniques, this temporary increase in lean mass will shift as the marbled fat begins to burn out.
One method for tapping into those deeper fat stores is to incorporate cardio "bursts," or interval training, into your routine. For example:
- Go for a walk, starting with an easy warm-up.
- Walk for 3 minutes at a nice, steady pace.
- Next, go for "broke": moving almost as fast as you can go for a 1-minute interval.
- Return to your steady-state and walk at that pace for 3 minutes.
- Do another 1-minute burst.
- Repeat this cycle, so that you're doing at least 4 intervals during your workout.
Another option for this type of training is my Cardio Fat Burner DVD, which offers two 20-minute workouts designed to fire up your metabolism and help you break through your weight loss plateaus.
|
SAVE
$5.00
TODAY!
|
Order all 3 DVD's today and save BIG bucks! That's an additional $5 off our already low everyday prices. Enter Coupon Code FB09NL and be sure to click the "APPLY" button at check out to activate your savings.
|
Offer Expires: FEBRUARY 28, 2009 (minimum order $32.00)
|
So here's the bottom line: having slender legs and a shapely backside doesn't have to be an unattainable dream. And no one should have to avoid squats and lunges for fear of bulking up. The truth is that, with proper form, the right combination of exercises, and, of course, a sensible diet, all of us can have thinner thighs and amazing assets.
|
HELP SPREAD THE MESSAGE OF HEALTH & WELLNESS...
SHARE THESE NEWSLETTERS WITH A FRIEND!
|
|
|
|
|
|
|
|
|
|
