How To Lose Inches Off Your Hips and Thighs

Copyright (c) 2008 Ed Scow

Thunder thighs. Saddle bags.

How do those two phrases make you feel? I'm willing to bet that you don't feel very good after reading them.

They probably make you feel fat. For that I apologize.

I don't want to make you feel fat. I want to make you feel like a lean, strong woman capable of doing anything she sets her mind to.

But how do you feel that way when you've got all that extra flab hanging on your thighs?

Good question.

There are a few things you need to start doing right now if you want to get rid of the thigh fat and get a set of strong, lean legs.

The first one is obvious. You need to clean up your diet.

That doesn't mean you need to rush out to the bookstore and grab the latest best-selling fad diet. That'll just make things worse in the long run because you'll gain more weight than you lost when you go off the diet.

All it means is you need to get rid of fat gaining foods like processed carbohydrates, too much chocolate (at least switch to extra dark), anything fried, and calorie-bomb coffee drinks. You then need to replace those things with lots of fresh fruits and vegetables, healthy fat fighting nuts like almonds and lean sources of protein like chicken and turkey breast, and lean cuts of beef.

The next thing you need to do is focus on interval training for your cardio over the boring, monotonous 60-90 minutes you're used to. By doing interval training for your cardio, you'll burn more fat than with the moderate-paced stuff you've been force-fed for years, plus you'll get done in a fraction of the time.

There are lots of different ways you can do interval training. You can do it on a treadmill, elliptical, or stationary bike by mixing bouts of high intensity exercise for 20-40 seconds with bouts of very low intensity exercise for 60-90 seconds. Repeat the cycle for around 12-15 minutes and you're done!

You'll be done with your cardio sooner than many of the ladies have even entered their "fat burning zone." A zone which doesn't exist by the way.

The next thing you need to focus on is performing resistance training properly.

To really lose fat off your thighs, you need to stop focusing on those isolation exercises like the hip adductor/abductor machines, leg extensions, etc. and start focusing on big compound movements like squats and lunges. There are so many variations of squats and lunges that you should never get bored with them.

And don't worry. Doing those exercises will not give you bigger thighs. I don't care what you may have been told, it's practically impossible for most women to get big thighs from doing those types of exercises.

Here's a quick leg workout I gave to a client of mine who was wanting to lose thigh fat.

I told her to do this mini-circuit right after her warm-up.

1A) Walking Lunge - 10 reps per leg 1B) Plie Squat - 8 reps 1C) Mountain Climbers - 30 seconds

I told her to perform those 3 exercises as a circuit moving from one exercise to the next with little to no rest. You should also perform this circuit 3-4 times before moving on with the rest of your workout.

Perform this mini-circuit before you do anything else in your workout, 2-3 times per week for 4 weeks and I guarantee you'll lose thigh fat.


------

Learn how busy women from all over the world are losing fat faster than they thought possible by going to http://www.fatlosstogo.com
Once there be sure to grab your 5 free fat loss workouts.

Video Source: Youtube

Six Pack Abs - 3 Mistakes to Avoid at All Cost

If you are working out to develop six pack abs then you need to be aware of the three biggest mistakes described in this article and avoid them at all cost!

First, you need to understand the difference between getting six pack abs and simply losing body fat. Getting six pack abs is a all about having extremely low levels of body fat. For men this is around 8% and for women around 15%. Training and eating to get body fat levels this low is much different than someone who just starts a diet and wants to lose 20-30lbs.

If you are just trying to lose a lot of weight, then making small changes to your diet will help you make a lot of progress very fast. For example, if you were to only drink water, unsweetened iced tea, and green tea, then you will not be consuming any calories from beverages. For someone who just wants to lose weight, a small modification such as this can make a big difference.

For someone who wants to get six pack abs, the process is much more detailed. Here are two mistakes that most people make when they try to develop six pack abs.

Six Pack Abs Mistake #1: They try to do too many crunches and ab exercises.

While crunches and other ab exercises will help to build a stronger core, they will not help you get down to a low level of body fat. Trying to use endless reps of ab exercises simply does not build enough muscle or work your body hard enough to burn significant calories.

The myth of "spot" reduction is where a lot of people get caught up. The concept of spot reduction basically states that if you want to lose fat in a certain part of the body you should work the muscle underneath it. Our bodies do not store fat in one specific place, therefore you cannot lose fat in one specific place either.

I guarantee you will never see someone who has six pack abs in the front and is flabby around the rest of their midsection. If spot reduction actually worked this is what would happen. In the real world however, you need to focus on losing body fat all over in order to developing six pack abs.

Six Pack Abs Mistake #2: Trying to use infomercial ab gimmicks

When you see an advertisement for an "miracle" piece of ab equipment, the people who are using them usually have great bodies, low body fat, and a great six pack. However I can guarantee you one thing, and that is they did not get that way to using one single piece of abdominal exercise equipment.

Like we just talked about with why lots of crunches do not help you get six pack abs, the same holds true for any ab crunch machine or anything else you see on an advertisement.

This all goes back to the false concept that working the abs with lots of exercises will directly lead to a six pack. All the people who have the best abs got them by exercising their whole body and by adhering to a very strict diet. Not by using some ab crunch gimmick for "two easy payments of $29.95." Six Pack Abs Mistake #3: Eating too many calories.

Sounds overly simplistic doesn't it?

This is one of the most important core concepts that is crucial to understanding how to lose body fat and develop six pack abs. So many people try to eat healthy and still have trouble losing weight. Sometimes they think they have something physiologically wrong with them and their bodies simply cannot lose weight.

Before you fall into this trap and start seeking "miracle" quick fixes, you need to know that not being able to lose body fat is simply a matter of taking in too many calories. If you try keeping a food journal for a week and counting the calories you consume you will be amazed at the insight it will give you.

Even if you eat 400 extra calories a day from little snacks here and there (which is not difficult at all), you will be taking in an extra 2,800 calories per week. For some people, taking in an extra 500-1000 calories per day can easily come from foods that are extremely calorie dense but do not help you feel full. Such foods include bagels, donuts, muffins, potato chips, soda, any kind of fast food, and more.

So before you think that getting six pack abs or simply losing body fat is impossible for you, try taking a few days to really track what you are eating. You will be surprised that losing weight can really be as simple as cutting out small calories dense foods from your diet.

A wise man once said that having sexy six pack abs feels better than the best tasting food in the world. Remember this concept and start taking action today. Good luck!

How to lose arm fat - How I lost 2 inches of my arms! Losing arm fat or at least reduce arm fat.

How To Lose Fat and Slim Down With Bios Life Slim

L-Carnitine for Fat Loss

Fat burners. Thermogenics. Crash diets. These are just a few of the terms that come to mind when people contemplate their fat loss plan. First and foremost, a healthy eating regimen should be your basis for fat loss, but let's assume you are already eating a "clean" diet and you're beginning to add fat loss supplements to help you along the way. L-carnitine for fat loss is one of my key weapons in the battle.

Carnitine is found in red meat, chicken, fish, and even vegetables. The highest naturally occurring concentrations of carnitine are in meats, while relatively low doses are found in vegetables. This makes carnitine supplementation even more important for vegetarians and those who avoid eating red meat, specifically.

Carnitine is a "conditionally essential" amino acid. This means that your body can manufacture it on its own, but under intense periods of stress (i.e. working out, your job, your kids, etc.) carnitine cannot be made in sufficient quantities and therefore must be supplemented.

Supplementing with l-carnitine can benefit:

· Improved energy production
· Decrease in body fat
· Spares muscle during strict dieting
· Muscles become more resistant to fatigue
· Enhances cardiac performance
· Stimulant-free fat loss

Carnitine works by transporting fatty acids from adipose tissue into the bloodstream, which is then carried into the mitochondria of cells, where it is then burned as energy. In short, carnitine makes your body use fat as energy and this leads to fat loss. Using fat for energy helps to spare lean muscle while dieting, as well as preserve muscle glycogen so you can power through tough workouts and have more energy throughout the day.

There are some guidelines you must follow when supplementing with L-carnitine for fat loss. First, not just any dosage will work. Studies show that a minimum daily dose of 1000mg to 1200mg of supplemental carnitine will aid in fat loss. I have had much success using these high doses of carnitine three times per day. That is not a typo. While dieting for bodybuilding contests, I've used 3000mg to 3600mg of carnitine daily (and more) with no negative side effects. Carnitine played a crucial role in my being able to retain my muscle mass while shedding body fat during this intense contest diet.

Second, L-carnitine breaks down very rapidly in water. If you take a tablet of carnitine and place it on the table overnight, when you get it the next morning it will look brittle and crumbly. The carnitine molecules degraded very rapidly from this exposure, and eventually this will render them ineffective. If that is just from one night of exposure to moisture in the air, imagine what happens if your carnitine is sitting in water for days or weeks!

For a really effective fat loss combination, try combining L-carnitine with some type of thermogenic (fat burner). You are getting the increase in calorie burning from the thermogenic, which is cranking up your metabolism, but then you have the benefit of carnitine, which is shifting your body's fuel source to fat. With this combo, you are sparing your hard-earned muscle mass all while cutting down on your unwanted body fat. It's a win-win situation!

If you happen to come across acetyl L-carnitine, do not confuse this form with its L-carnitine form. Acetyl L-carnitine is not nearly as effective as L-carnitine for fat loss. The acetyl form is ideal for mental clarity and focus because of its own specific attributes. So if you're looking for a carnitine supplement to aid with fat loss, then acetyl L-carnitine is not the route you want to go down.

Carnitine is by far one of my favorite fat loss supplements (and an overall favorite nutritional supplement). Whether you are looking to lose fat, retain your lean muscle, or even keep your heart functioning at its top level, L-carnitine for fat loss is a convenient, healthy and safe, supplement that will help you reach your goals.

--
Tim Mielke
Competitive Bodybuilder and Author

Tim Mielke has been involved in the supplement industry for over 15 years, is a former competitive bodybuilder, personal trainer, published author and article contributor for www.i-supplements.com. His book "The Book of Supplement Secrets: A Beginner's Guide to Nutritional Supplements" was recently published and is currently available through amazon.com and barnesandnoble.com.

Burn Fat, Lift Heavy (part 1)

How does a pill that burns fat faster than any supplement out there sound?

How about that very same pill increasing muscle tone and density?

You've gotta admit, it sounds pretty exciting doesn't it

Now, what if I said...'IT AIN'T GONNA HAPPEN!'

Unless...wait for it!

You begin to lift heavy weights in the gym and avoid your favourite step and fit ball class. Then and only then are you on your way to that dream physique

Now from that last statement I've probably already lost half the female audience, no matter... it's just makes the rest of you look even better.

This is unfortunately, a very common mistake that women far too often mistake as being a way to become a muscular bound female bodybuilder.

NOT TRUE!

In fact, if you're looking to get the kind of body like your favourite superstar, then I suggest you continue to read on.

For what you are about to receive... The following article is split into 4 parts. Part 1 will explain why we should be avoiding long durations on cardio machines known as 'long slow distance' (LSD). Part 2 will look at the reasons why lifting weights works better than LSD training and finally part 3 will explain why we should be lifting heavier with those weights. Part 4 will put it all together in a evenly balance program for you to follow.

The reason for doing it this way is there's a lot of new understanding to take on board. Some of this is going to go completely against your usual way of thinking, meaning you may or may wish to read any further parts.

All I can say is from the experience of coaching many clients in my time, this works better than anything and the results WILL amaze you!

So why should we avoid lengthy sessions on the cardio machines?

There are a number of reasons why we should avoid long cardio sessions, the first is simple.

Our body was designed to survive from the days when we were hunter/gatherers and our vocabulary consisted of um, ugg and errr. Kind of like a teenager...

When we ran (chasing food or being chased as food) our body would produce the hormone Cortisol (a stress hormone) as chasing food or becoming food can become a pretty stressful thing for us.

When Cortisol is produced, the body begins to store body fat by slowing down its natural metabolism. The reason being, if you are chasing something and don't catch it, you have no idea when you are going to be eating next. Your body knows that it will have to survive on its own stored fats.

Although our bodies have indeed evolved over the many years there are lots of things about the human body that remain the same. The stress hormone cortisol being released through LSD (long slow distance) being one.

Don't be fooled that it won't happen to you just because you go on the cross trainer, stepper, rower or any other form of equipment. It will, the body can't identify what exercise it is doing or whether you're looking to burn fat or being chased.

If its LSD training you're doing and you're looking to tone and lose fat, you will soon find yourself at a sticking point very soon as your Cortisol levels begin to rise.

The Zone

Let's take another look at those long cardio sessions that "help burn fat".

The fat burning zone draws fat from the fat stores to be used as energy instead od using carbohydrates; this is known as 'SUB RQ1' where the body doesn't have to use carbohydrates for energy. Now although this is true, if it was so effective, we would be losing pounds as we watch TV or read a book, but as we all know by now, that's just not the case!

Yes, you will burn more calories when exercising at the gym or walking round the park but to get in the true fat burning zone or 'optimal zone' you'll have to exercise for 90minutes (non stop) at least...

After about 90 minutes the body becomes extremely efficient at burning bodyfat!

This true, but come on....90 minutes!

England could have been defeated by Luxembourg B team by then. (I'm referring to soccer of course)

So if the body is burning pure bodyfat after 90 minutes, what's being burnt as energy before then?

MUSCLE!

Remember, at this steady lower state of intensity carbohydrates have no need to work meanining something has to help with the energy coming from fats. Unfortunately, we use muscle slowing down our metabolism in the process.

Solution

Now I know that the cardio, fat burning, step obsessed, 'the longer the better' exercise junkies out there aren't going to suddenly hang up their lycra shorts and ankle weights only to share the weights room with the usual vest wearing grunters.

As a result what you should do is something we call Tabata.

Pick your favourite piece of cardio equipment

Warm up for 2 minutes

Go as fat as you can for 30 seconds

Take it easy for just 10 seconds

Repeat 8 times

It's as simple as that and believe me you will really feel like you've had a very intense yet very short workout!

Snack Ideas for Losing Weight

Many people find their diets ruined when they gorge themselves on sugary or fatty snacks. Snacks are a good way to fight hunger cravings, but you have to make healthy choices when deciding what to snack on. When you're on a diet, it's a good idea to not have any unhealthy snacks in your home. If you have to drive to the store in order to fulfill a craving for chips or chocolate, you're much less likely to do so compared to when you have some sitting around. Keeping only healthy snacks in your home is a great way to reduce the temptation to eat unhealthy food.

Fruits and vegetables are a great healthy snack option; however, the idea of eating raw vegetables isn't appealing to most people. Some vegetables lend themselves well to snacking, such as baby carrots; others, such as romaine lettuce, aren't as attractive. A good way to improve the taste of vegetables is to roast them; you can always do this in advance so you have roasted vegetables on hand. Roasting vegetables caramelizes some of the natural sugars in the vegetable, creating a more complex and rich flavor. You can even try roasting vegetables like onions which you wouldn't even consider eating raw.

You should consider always having a prepared salad on hand in the refrigerator to eat if you get hungry; lightly dress it with olive oil and vinegar after taking it out of the fridge. Be careful not to go too heavy on the dressing when eating salads as a snack; most processed salad dressings are full of fat and preservatives. A homemade dressing consisting of olive oil and vinegar is the healthiest choice; olive oil is high in monounsaturated fats, which help to balance your cholesterol levels and can reduce your risk of heart disease. However, you should still go light on the dressing since it's still fat, and adds quite a bit of calories to your salad.

Fruits are a tasty and nutritious snack options; apples, pears, and oranges are all great to keep on hand to fight cravings for sweet snacks. In addition to tasting good, fruits also usually have a good amount of fiber in them, which helps you to feel fuller after snacking and will regulate your digestive system. A good way to increase the appeal of fruits is to slice them up and hit them with a touch of salt; it brings out the natural flavors of the fruit without adding calories or a significant amount of sodium.

Nuts are another great option for healthy snacking, but you should eat them in moderation. They contain high amounts of fat, and are thus higher in calories than other snacking options. It's easy to end up overeating nuts and consume a lot of calories as a result. However, they're still a better option than most processed snacks, as they are high in essential vitamins and minerals and have a more heart-healthy balance of fats than other snacks such as cookies made with mostly saturated fats like butter and shortening.

Mike has been writing articles for a couple of years now. His latest passion is on http://www.troutfishingreview.com/. He just created a page in his site on http://www.troutfishingreview.com/category/trout-bait. When you get a minute and you love to fish yourself come check out his site.