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5 Simple exercises to Lose Thigh Fat Fast

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5 Simple exercises to Lose Thigh Fat Fast

5 Simple exercises to Lose Thigh Fat Fast
The Single-Leg Circle
Leg Lift and Hold
Hip Bridge
Lunges


https://www.youtube.com/channel/UCgEUYTtwBXdRPNMfpZD_lJw Please note: I am not medically trained. This video clip is created as part of an educational assignment on the basis of my knowledge gained from books and internet and should be treated as such. Please do not treat it as a medical advice. Consult your health care provider first before making any healthcare decisions.

Men and women are different in a lot of different ways and the area in which we store fat is certainly no exception. I’ve been training clients for over a decade now – 75% of which are female – so I’ve heard it all. I can’t even count how many times I’ve heard a women say that they want to lose fat from their hips and thighs.

The workouts I’ve designed for men are usually quite different from the workouts I’ve designed for women. Men, as you already know, are more concerned with adding muscle to their chests and arms so they can, well ..impress you ladies.

Women on the other hand seem to be constantly struggling with their “problem areas”. These areas – not that you don’t already know – are your hips, thighs, bum and of course, the back of your arms.

Men are genetically predisposed to storing body fat around their stomach while you ladies are predisposed to storing body fat from the waist down. The reasoning is due to the hormonal differences between genders and I won’t get into it here as it’s beyond the scope of this article. So, rather than talk about why you have the excess fat around your hips, let’s talk about how to get rid of it, shall we?

Exercise #1 – Dumbbell Lunges

Although somewhat of an advanced exercise, dumbbell lunges can be simplified by performing only 1 leg at a time.

– Perform 3 sets of 20 repetitions per leg.
– Rest 30-60 seconds between sets (depending on fitness level, you may rest longer)

Exercise #2 – “Crab Walks”

This is one of the most effective exercises that can be done to both burn calories and strengthen the buttocks, hips and thighs. Thing is, people don’t know about it so you rarely see anyone doing them.

– “Shuffle” the length of the aerobics room with light weights (barbell) on your back
– Rest 30-60 seconds and resume
– Perform a total of 3 times

Exercise #3 – Squats

Squats are one of the most popular and most effective exercises – and for good reason. They work! If you’re a beginner, you may opt to use the smith machine or even perform the movement without any added resistance at all.

– Perform 3 sets of 12-15 repetitions
– Rest 60 seconds between sets

Exercise #4 – Triceps Pushdowns

These will strengthen and sculpt the back of the arm (triceps). They’re easy to do and very suitable for beginners.

– Perform 3 sets of 12-15 repetitions
– Rest 60 seconds between sets

Now, if you don’t know how to properly perform these exercises, I recommend that you log yourself onto TheFitnessBlueprint.com to view the exercise videos and instructions before you give them a try.

Moving on, it’s also important to note that you can’t spot reduce. Basically, what that means is that you can’t select an area on your body and lose fat only from that area.

When you lose fat, it comes off everywhere. It’s also important to note that exercise on its own can only do so much. If you’re serious about this and you’re determined to get results, you need to get yourself on a healthy nutrition plan.

Notice I didn’t say “diet”? “Diets” are a temporary solution. What you need to do is educate yourself and make a complete lifestyle change if you plan on not only losing weight, but of equal importance – keeping it off.

I highly recommend that you look into following this program as it will certainly help you get your eating habits straightened out. Bill is a certified personal trainer, fitness writer and creator of TheFitnesslueprint.com Want to read another one of Bill’s fitness articles? Here’s one discussing beginner workouts

Men and women are different in a lot of different ways and the area in which we store fat is certainly no exception. I’ve been training clients for over a decade now – 75% of which are female – so I’ve heard it all. I can’t even count how many times I’ve heard a women say that they want to lose fat from their hips and thighs.

The workouts I’ve designed for men are usually quite different from the workouts I’ve designed for women. Men, as you already know, are more concerned with adding muscle to their chests and arms so they can, well ..impress you ladies.

Women on the other hand seem to be constantly struggling with their “problem areas”. These areas – not that you don’t already know – are your hips, thighs, bum and of course, the back of your arms.

Men are genetically predisposed to storing body fat around their stomach while you ladies are predisposed to storing body fat from the waist down. The reasoning is due to the hormonal differences between genders and I won’t get into it here as it’s beyond the scope of this article. So, rather than talk about why you have the excess fat around your hips, let’s talk about how to get rid of it, shall we?

Exercise #1 – Dumbbell Lunges

Although somewhat of an advanced exercise, dumbbell lunges can be simplified by performing only 1 leg at a time.

– Perform 3 sets of 20 repetitions per leg.
– Rest 30-60 seconds between sets (depending on fitness level, you may rest longer)

Exercise #2 – “Crab Walks”

This is one of the most effective exercises that can be done to both burn calories and strengthen the buttocks, hips and thighs. Thing is, people don’t know about it so you rarely see anyone doing them.

– “Shuffle” the length of the aerobics room with light weights (barbell) on your back
– Rest 30-60 seconds and resume
– Perform a total of 3 times

Exercise #3 – Squats

Squats are one of the most popular and most effective exercises – and for good reason. They work! If you’re a beginner, you may opt to use the smith machine or even perform the movement without any added resistance at all.

– Perform 3 sets of 12-15 repetitions
– Rest 60 seconds between sets

Exercise #4 – Triceps Pushdowns

These will strengthen and sculpt the back of the arm (triceps). They’re easy to do and very suitable for beginners.

– Perform 3 sets of 12-15 repetitions
– Rest 60 seconds between sets

Now, if you don’t know how to properly perform these exercises, I recommend that you log yourself onto TheFitnessBlueprint.com to view the exercise videos and instructions before you give them a try.

Moving on, it’s also important to note that you can’t spot reduce. Basically, what that means is that you can’t select an area on your body and lose fat only from that area.

When you lose fat, it comes off everywhere. It’s also important to note that exercise on its own can only do so much. If you’re serious about this and you’re determined to get results, you need to get yourself on a healthy nutrition plan.

Notice I didn’t say “diet”? “Diets” are a temporary solution. What you need to do is educate yourself and make a complete lifestyle change if you plan on not only losing weight, but of equal importance – keeping it off.

Unless you’ve been living in a cave somewhere in the middle of nowhere, you should be well aware that the gym is no longer just for men, and neither is weightlifting. Gone are the days when women spent their time at the gym running on a treadmill, taking aerobics classes, and avoiding the free weights section.

Although treadmills, aerobics classes, and weightlifting machines still have their place in a woman’s gym world, more and more women are discovering and taking advantage of the many benefits offered by weightlifting.

For years, women were scared away from lifting weights by ridiculous rumors and disinformation – usually from muscle-headed men or trainers who knew little about what they were talking about. Weights were for men and so was weightlifting.

Women were often relegated to using cute little dumbbells for the purpose of toning their bodies. Weightlifting, they were told, makes women bigger, puts them at risk of injury, and makes them look less feminine.

Today many of those misconceptions no longer exist, and if they do, most women ignore them. There are simply too many benefits to lifting weights for women not to include a weightlifting workout into their current exercise routine.

Reasons For Lifting Weights

Weightlifting for women takes place for a variety of reasons. For most women, lifting weights is an effective way of getting their bodies toned and firmed. Most of the time, this type of weightlifting involves light weights and high numbers of repetitions, usually 10 to 15 repetitions of each lift for 2 to 3 sets.

Another reason for why women begin lifting weights is to promote improved weight loss. Lifting weights can increase the body’s ability to burn more calories and fat than exercise alone. Any woman looking to lose weight will definitely consider adding a weightlifting component to their workout.

Weightlifting For Women – The Plan Of Action

Like a weightlifting routine for men, weightlifting routines for women are most beneficial when they involve a full-body workout. For most, this means about 45-60 minutes of hitting the weights, and a series of exercises that will target all of the major muscle groups in the body.

Not to say that there is something wrong with exercises that isolate specific muscle groups, but most of the time (especially for beginners) a complete body workout is often the best approach.

Exercises that comprise a weightlifting routine for women might include the following: lunges, bench press (with barbell or dumbbells), leg curls, rows, crunches, flys, squats, back extensions, deadlift, shoulder press, calf raises, step-ups, reverse flys, and reverse crunches.

Of course, its impossible to fit all of these exercises into one day’s workout, but selecting 5 to 6 different exercises to do every other day is a very effective approach. It is always important to give your body (especially your muscles) a chance to repair themselves and rest. For this reason, weightlifting should be done at least every two days, and rarely should it be done on consecutive days.

In terms of weight, repetitions, and sets, consider doing 2-3 sets (depending on ability and experience), with 8-12 repetitions per set. Typically, many repetitions of light weights are meant to promote weight loss, while few repetitions of heavier weights tend to be beneficial for building muscle.

Richard Black helps people learn about weight loss workouts at his website about the best weight loss workouts
13 Comments

13 Comments

  1. Alexis Record

    April 20, 2017 at 3:59 pm

    IT WORKED! I USED TO LOOK AS FAT AS AN ELEPHANT NOW IM SKINNY MINY!

  2. Anneka Hogan

    April 20, 2017 at 4:07 pm

    If your looking to loose weight fast, check out this amazing 3 week diet!!! Click the link to watch video https://tinyurl.com/m3e898f stay healthy guys 👍

  3. Mary Martin

    April 20, 2017 at 4:11 pm

    Inside seven days, I was able to get rid of more than 8 pounds. Google “sowo amazing plan” to acquire more information. Due to Google, I could find fantastic plan

  4. Kathleen Padilla

    April 20, 2017 at 5:05 pm

    A buddy advised me to search for the diet “lyly amazing guide” on Google. It is the best weight loss program I’ve ever seen and gives immediate results to users. I have personally already droped 14 pounds in less than the first week.

  5. Alicia James

    April 20, 2017 at 5:23 pm

    Geez, can you show us videos instead of pictures so we know what we are doing and to make sure we are doing it correctly! 😡 The music is annoying too!

  6. flower mintun

    April 20, 2017 at 6:01 pm

    When we do that kind of exercise does it grow butt???Am just concern cuz I don't want my butt to grow

  7. Subha shree S

    April 20, 2017 at 6:48 pm

    does green coffee works? have anybody tried ? pour your comments

  8. Rashmi Verma

    April 20, 2017 at 7:42 pm

    It is very useful

  9. Vivek Kumar

    April 20, 2017 at 8:34 pm

    For how many days I have to do these exercises to get rid of thigh fat

  10. Health Hack

    April 20, 2017 at 9:31 pm

    WHICH VIDEO MAKER U USE?"

  11. nouman mummyasg

    April 20, 2017 at 9:49 pm

    hi

  12. miriam castro

    April 20, 2017 at 10:14 pm

    those blue to red letters hurt my eye

  13. AlvinChua91 Women Weight Loss Coach

    April 20, 2017 at 10:18 pm

    You didn't include interval sprinting!!!!

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