photo credit: Marco Gomes

Most women think that in order to tone their thighs, they need to do a lot of aerobic exercise.  While aerobic exercise is great for lowering overall body fat levels, when performed as the only form of exercise, cardio is relatively ineffective for slimming thighs and firming buns.

If you want to turbo charge you progress towards a firmer sexier lower body, then you absolutely must perform regular strength training workouts that are based around free weight exercises.

Here are a few of the most effective free weight based thin thighs exercises…

• Thigh Squats
• DB Lunges
• Barbell Lunges
• DB Step ups
• Leg Press
• Leg Extension
• Leg Curls
• Dead Lift
• St. Leg Deadlift

Most women think that their legs will balloon up to pro bodybuilder proportions if they incorporate weight training into their fitness mix.  This simply is not true!  What I find happens to most of my clients when I introduce them to free weight based thin thighs exercises, is that their thighs almost immediately begin to tone up and slim down ( within 1 -2 weeks).

While their thighs definitely become more muscular and athletic looking, they don’t become big and bulky like most women think they will.  In fact, after a few weeks of weight training the body fat begins to melt away, leaving a slimmer and firmer body everywhere – from the back of their arms to their thighs!

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My Favorite Thin Thighs Exercises

photo credit: Maximo Lopez ( http://afocost.wordpress.com)

One of the first things that you need to take into account to thin your thighs is your nutrition plan.  While most women (and men for that matter) resort to a haphazard unorganized style of eating, it’s important to realize that a clean and healthy diet will account for up to 80% of your fat loss / weight loss / thigh slimming goals. Listed below are three thigh slimming nutrition tips to help you get moving towards your slim thighs goals today!

1.) Focus on eating 5 -6 smaller meals throughout the day.  Instead of focusing on eating only 2 or 3 big meals each day, give your metabolism a major boost by tapping into the “thermic effect of food”.  By eating smaller more frequent meals throughout the day, your body will begin to expend more energy just digesting the nutrients.  This gives you an advantage when it comes to slimming your thighs.

2.) Eat more fiber.  Fiber is a proven weight loss food and it’s healthy for you!  The recommended daily allowance of fiber is    for average women.  Most women don’t even come close to eating this quantity of fat melting fiber. Start out by making it a point to eat the recommended daily allowance for a few weeks , then try to eat a bit more. This will help you firm your buns at record pace!

Although it’s not highly publicized, fiber is one of the key points of emphasis for the contestants in T.V.’s Biggest Loser.

3.)  Drink plenty of water.  When you are trying to tone your thighs and slim your lower body, water can be one of your best friends! When you body is properly hydrated, not only will it run more efficiently, but your body will retain less water.  This will help you get that muscular toned look in your thighs and buns.  Regardless of how much fat you’re able to lose, if you’re retaining a lot of water, then your legs will look mushy and soft!

Well, that’s pretty much how to thin thighs and firm your lower body by implementing a few basic nutrition tips.  Simple and easy – yet very effective for achieving the toned athletic thighs that most women would die for!  Make it a habit to incorporate each of these thigh slimming nutrition tips into your daily nutrition plan and watch as your thighs start to slim.

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How To Thin Thighs

photo credit: lululemon athletica

If you’re wanting to slim your thighs, hips and buns without spending hour upon hour in the gym, then you need to learn how to piece together an efficient fat burning workout. Whether you prefer aerobic exercise or strength training, the best approach for whipping your lower body into shape is a combination of the two style of exercise.

Strength training serves as a way to…

• Increase you bone density
• Increase Your muscle mass
• Boost your metabolism
• Strengthen your muscles
• Burn fat

Aerobics / Cardio serves as a way for you to…

• Burn more calories
• Increase your cardiovascular health
• Tone and firm the muscles of your hips, thighs and buns
• Boost your metabolism
• Increase you overall level of fitness

So if you want to know how to get skinny thighs quickly, the answer is to simply combine strength training with cardio during the same workout. This style of training is known as high intensity interval training.

In order to make H.I.I.T. training work for you…

1.) Pick 2 full body free weight exercises

2.) Pick 1 type of cardiovascular exercise

3.) Perform 2 minute intervals of your cardio exercise followed by 2 minute intervals of your weight training exercise with minimal rest between sets.

4.) Start by performing 3 full sets at each station, then progress to 4-5 sets as you level of fitness improves.

This is a great outline for an effective fat burning, thigh slimming workout that is guaranteed to help you get skinny thighs and a sexy lower body.

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How To Get Skinny Thighs

While gimmicks do work for some women, chances are the results fade quickly after only a few weeks of initial success. The truth about getting thin hips and firm buns is that you have to put in some hard work in order to get a sexy lower body. While it would be great if you could just think about how much you wanted to thin your thighs and hips and watch it happen before your very eyes, it’s just not realistic to believe that this can happen.

Get Thin Hips With Daily Exercise

photo credit: chrisbastian44

When it comes to slimming your thighs, firming your buns and achieving thin hips, there is no greater ally than a simple daily exercise session. Sure you can find programs that are based around fad diets, but long lasting weight loss results stem from regular exercise combined with a nutritious balanced diet.

Here’s How The Fat Loss Process Really Works…

In order to burn fat, firm your lower body and thin your hips, you will need to focus on creating a calorie deficit that is somewhere in the ballpark of 3000 – 4000 calories each week. This will translate into an approximate fat weight loss of 1lb. If you would like to shed 2lbs a week, then you will need to create a calorie deficit that is double that value (approx. 6000 – 8000 calories per week).

A calorie deficit is simply putting your body into a position to expend more energy than you take in each day. There are a few ways to accomplish this goal, but the best approach is to combine daily exercise with a well balanced and nutritious diet. If you focus on performing some type of exercise for 20 – 40 minutes each day, then you will be going a long way towards creating an energy deficit without even altering what you eat!

If you combine your daily exercise session with a simple calorie reduction of 250 calories per day, then you will be on track to lose 1 lbs of fat each week. This simple lifestyle change will definitely allow you to get sexy thin hips and firm thighs quickly, easily and naturally!

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Get Thin Hips Today!

As discussed in the last post, the thermic effect of food is basically just a fancy way of saying that your body will burn calories breaking down a dn digesting different foods. If you take the time to learn how to use this extra fat burning effect to your advantage, then you will be closer to your goal of having great thighs and a firm lower body, without having to do any real work.

One of the foods that can have a potent fat burning effect is plain old dietary fiber.  Fiber slows down digestion, reduces insulin spikes and help to regulate blood sugar. High fiber foods have been proven to require more calories to digest than most other foods.  The combining effect of slower digestion and the requirement for your body to burn more calories to break fiber down, means that when you eat fiber, your body will absorb fewer calories than it would fro most other food sources.

photo credit: cjnzja

Here’s an example…

If you eat the recommended 24 grams of fiber per day ( the average consumption of fiber for women is somewhere around 12 grams) then the net effect is that you will actually absorb 90 fewer calories per day than you otherwise would!  I know that a measly 90 calories per day is small potatoes as far as calorie restriction for fat loss, but every little bit counts.  Adding fiber to your diet is an easy step that can help you get slim thighs and a sexy lower body.

If you focused on making a few small changes to your diet each day, these little 90 calorie deficits can add up to some serious fat loss over the course of a year. To illustrate my point…In order to lose 1 lb of body fat you must create an energy deficit of 3500 kcals. If you added 24 grams of fiber to your diet each day in place of other sources of nutrients, you would easily and painlessly create a calorie deficit of…

• 630 calories per week!
• 2520 calories per month!
• 30240 calories per year!

Fiber is such an amazing weight loss aid, that (even though they don’t publicize it) mass quantities of fiber are a staple of The Biggest Loser diet that allows obese men and women to lose 50 -100 lbs. Overall, the minor addition of fiber to your diet could lead to a yearly weight loss of 8.64 lbs! This is definitely an easy way to get great thighs and firm buns easily.

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Get Great Thighs By Eating Right!

When it comes to slimming down, it’s important to understand the the thermic effect of food and how you can use it to reduce the size of your thighs effortlessly!  The thermic effect of food is simply a term used to describe the amount of energy your body expends breaking down and digesting food.  Once you begin to understand the effect that frequent whole food feedings can have on your body, you will see how easy it can be to shed a few unwanted pounds by making a few small changes to your current eating habits.

photo credit: Pink Sherbet Photography

The thermic effect of food is different for everybody, and is influenced by…

• Your body composition
• The amount of food you eat
• The frequency with which you eat food

Not only is the thermic effect of food different for everybody, but it is also different for each nutrient class…

• For protein, 10 – 30 kcals out of every 100 kcals are burned during the digestion process.
• For carbohydrates, 5 – 10 kcals out of every 100 kcals are burned during digestion.
• For fat, only 0 – 3 kcals out of every 100 kcals are burned during the digestion process.

As you can probably see, protein has the highest thermic effect of all the different nutrient classes. This is one of the reasons that increased protein consumptions typically leads to reduce thighs and overall weight loss.  As  general rule of thumb, if you want to shed fat and slim your hips and thighs, then it may be a good idea to consume more whole food protein sources throughout the day. High protein, low fat snacks like reduced dairy products make an excellent post workout or mid day snack while taking full advantage of the thermic effect of whole food protein sources.

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Reduce Thighs With Fat Burning Foods!

During a woman’s life, there are two critical times when estrogen drives fat storage: puberty and pregnancy.  Estrogen tends to cause fat stores to accumulate in your breasts, hips, thighs and buns.  There is also some talk that estrogen may be responsible for the droopy fat stores you find on the back of women’s arms.

photo credit: Alaskan Dude

How Does Estrogen Keep Me From Getting Thin Legs?

Estrogen makes females more sensitive to insulin, especially during the post-ovulatory time period. And it causes you  to experience cravings for sweets when your blood sugar is low especially during the pre-menstrual period. These two estrogen related interactions make it difficult to stay the course and slim your thighs.  You wind up craving sweets all of the time and consequently have a hard time sticking with your nutrition plan.  More often than not, this is a huge contributing factor as to why many women find it difficult to stay on a diet for an extended period of time – even if they know the outcome will be sexy thin legs and shapley firm buns.

High estrogen levels also have been associated with fluid retention.  If you’ve ever experienced that “puffy” feeling where almost overnight your body smooths out and you wonder how it could be possible to pack on weight and gain fat overnight, then you know what I’m taking about.  With female bodies, a lot of time water and fluid retention plays a huge role in how cut or defined your muscles are.

Estrogen levels also play a role in helping you to control your appetite.  If you have normal levels of estrogen in your body, then it’s a fact that your body is utilizing leptin (an appetite regulating hormone) more efficiently.  When everything is in check, you don’t get huge energy swings and cravings all of the time, this makes it easier for you to stick with your fitness program and diet and ultimately get thin legs and firm buns. When your body is utilizing leptin efficiently, not only is your appetite held in check, but your body also burns more calories at rest, allowing you to eat a bit more, or simply bun more fat.

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Female Hormones And Thin Legs

Now don’t get me wrong, if you want to get sexy thin thighs, then you will need to watch what you eat, just don’t go overboard with it. When you decide to not eat much, your metabolic rate ( rate that your body burns calories at rest) begins to lower by an average of 15%! This means that when you eat too few calories, your body fights back and begins to pack on body fat at an alarming rate. Studies have also consistently shown that whenever there is  a severe decrease in calorie intake there is a corresponding increase in the amount of fat storage on your body.

photo credit: www.theedinburghblog.co.uk

To put it in simple terms…If you eat too few calories your body will store an excess of body fat. This compounding effect of a slower metabolic rate coupled with a higher propensity to store excess body fat makes it nearly impossible to get thin thighs and firm buns, regardless of your fitness routine.

In my opinion, this is a major reason why so many women have such a hard time whipping their lower body into shape. They go on a diet that requires them to restrict their calories to a crazy level and they hit the gym 5 -6 days a week trying to create an insane calorie deficit, hoping that it will help them lose weight and firm their buns and thighs.  While most of these women do tend to lose weight, they actually increase their body fat levels, actually making their thin thighs more flabby and soft in the process.

Coupled with the fact that not eating is just not a healthy (or fun) way to live, is the fact that at some pint your starvation diet will come to an abrupt end when you walk past the wrong box of donuts at the wrong time – you know what I’m talking about! It is impossible to starve yourself day in and day out without eventually going off the deep end and gorging yourself with some type of sugary junk food.

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Eat More To Get Thin Thighs!

If you want firm buns and thin thighs, it’s critical that you get your diet lined out in order to burn fat and build muscle mass. Focus on eating a wide variety of nutritious foods from all of the major food groups, as well as a variety of fruits and vegetables. Each of your meals should consist of…

• Carbohydrates
• Protein
• Fat
• As well as some fruits and vegetables.

Focus on eating 5 – 6 smaller meals spread out every 2 – 3 hours throughout the day.  This will help you to rev up your metabolism and get the muscle building – fat burning process kick started. Without a doubt, the quickest way to firm any part of your body without having to resort to extreme fad dieting techniques is to focus on building a bit of muscle mass, especially in your lower body area. In order to make this happen, you must make sure to eat enough lean protein to fuel the muscle growth process.

photo credit: Daniel Panev

Now keep in mind that we’re not talking about packing on 10 lbs of muscle mass, just a bit.  If you can convert even 1/2 a pound of fat on your body to muscle, you will notice an immediate difference in the way your body looks and feels.The more muscle mass you carry, the more calories your body will burn naturally at rest.  This allows you a bit of  extra latitude for your diet.  You will be able to eat a bit more without packing on any body fat!

And no don’t worry, you’re not going to get big and bulky and  increase the size of your lower body at all! As you ad some muscle mass to your body, you’ll actually begin to thin out and get leaner all over your body. You’ll simply be shedding body fat and replacing it with sexy firm muscle mass. This is what will  lead to slim sexy thighs and firm buns – not some sort of starvation diet.

Here’s an example of a well balanced thin thigh meal:

1. 1 Boneless Skinless Chicken Breast
2. 1 Cup of Brown Rice
3. 1 Cup of Steamed Broccoli

Make your thin thigh nutrition plan an important part of your day to day life.  After only a few weeks on implimenting these tips, you should begin to notice a big difference in the way your butt, hips and thigs look and feel!

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Thin Thigh Nutrition Tips

How your body breaks down food and burns body fat is determined to some degree by your genetics. Sure you can reduce thighs by following the basic principles of fat loss, but you may find that certain genetic factors like your body type and your bodies hormone regulation to a large extent determine the amount of success you may have when implementing a diet and lower body exercise program.

photo credit: mmmou812ic

Body Types And Metabolism

Most people fall into one of three distinct body types…

• Endomorph

• Mesomorph

• Ectomorph

Endomorphs – Have bodies that are typically rounder and softer than both mesomorphs and ectomorphs.  If you are a endomorph there is a good chance that your body has the classic “pear” shape. This body type has an easy time packing on fat and a harder time slimming down and building muscle mass. If you’re an ectomorph, you’re going to have to work hard for slimmer thighs and a firmer lower body!

Mesomorphs – have a medium bone structure and shorter limbs in relation to their trunks and a high muscle to fat ratio. Generally speaking mesomorphs can typically gain muscle or burn fat by adjusting their diet and fitness plan. If you fall into this body type you will be able to see consistent results from your diet and fitness program if you implement it on a regular basis.

Ectomorphs – Have the highest metabolic rate of all the body types and tend to have longer limbs in relation to their trunk. If this describes you, there is a better than average chance that you do not carry an excess of body fat.  The bad news is that ectomorphs tend to be skinnier than both endomorphs and mesomorphs – and they have a very hard time building lean muscle mass.

The Role of Genetics In Metabolism

Generally speaking, here is how your genetics will affect your chance of being obese at some point in your life…

• If both of your parents are/were obese you have a 70% chance of following in their foot steps.

• If one of your parents is/was obese you have a 40% – 50% chance of also being obese.

• If Both of your parents are lean, you have a 15% – 20% chance of being obese.

While genetics definately plays a role in obesity, there is still some argument as to whether the bigger impact is made by the behaviors that children pick up by watching thier parents.  I would suspect that overall, this accounts for the majority of the problem.

So yes, it is possible for your body type and genetics to play a role in how slim your thighs are, but it is not possible for your genetics to completely controll the choices that you make on a dialy basis.  If you want a slimmer thighs and a firmer lower body you can have them, you just need to be prepared to work for them!

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Is Your Body Type Keeping You From Reducing Thighs