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!

This post via: Slim Thighs Exercises where you can learn how to get slim sexy thighs and a firm tight butt quickly and easily starting today!

My Favorite Thin Thighs Exercises

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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.

This post via: Slim Thighs Exercises where you can learn how to get slim sexy thighs and a firm tight butt quickly and easily starting today!

How To Thin Thighs

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2. How To Get Skinny Thighs Most women would like to know how to get skinny things and form buns safely and naturally without having to...
3. Home Thigh Exercise Routine Home thigh exercise routines are a hot topic these days (at least based on the number of emails I’ve been...
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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.

This post via: Slim Thighs Exercises where you can learn how to get slim sexy thighs and a firm tight butt quickly and easily starting today!

How To Get Skinny Thighs

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2. Home Thigh Exercise Routine Home thigh exercise routines are a hot topic these days (at least based on the number of emails I’ve been...
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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.

This post via: Slim Thighs Exercises where you can learn how to get slim sexy thighs and a firm tight butt quickly and easily starting today!

Get Great Thighs By Eating Right!

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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.

This post via: Slim Thighs Exercises where you can learn how to get slim sexy thighs and a firm tight butt quickly and easily starting today!

Eat More To Get Thin Thighs!

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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!

This post via: Slim Thighs Exercises where you can learn how to get slim sexy thighs and a firm tight butt quickly and easily starting today!

Is Your Body Type Keeping You From Reducing Thighs

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Part of this is due to the fact that maintaining sexy slim thighs requires a committed lifestyle change ( regular exercise and optimized diet) and and not a quick fix approach (fasting, colon cleanse etc.). It’s unrealistic to expect major changes in the way your body looks and feels while you’re only making minor changes to your life style.

photo credit: Oneras [what about peace?]

If you really want to achieve success with your lower body transformation, then you need to know more than how to eat less. Listed below are some pointers for those of you who are ready to make some healthy changes to your diet.

1.)  Don’t eat too few calories.  Sure you need to create a calorie deficit, but what ever you do, don’t cut too many! When you eat too little, your body goes into survival mode and the majority of the calories you eat are stored as fat. This makes it impossible to make noticeable changes in the way your body looks.

Instead of immediately cutting your calories in half, try to slowly reduce the amount of food you eat.  Studies have shown that a calorie reduction somewhere in the vicinity of 20% will allow you to shed fat while maintaining lean muscle mass at the same time.

If you really want to succeed, start small and work your way up.  For instance start your first few weeks off with a 10% reduction in calories  followed by a 15% reduction over the next few weeks. After you’ve been at it a while, go ahead a drop to a 20% decrease in calorie consumption.

2.)  It’s a well documented fact that a calorie restriction in the 40 – 50% range will lower your resting metabolic rate (the number of calories your body burns at rest).  If you want slim thighs, then you need to take advantage of every bit of help your body is willing to give you!  Your RMR is one of the areas where your body will help you out – don’t short circuit this natural fat burning help!

In addition to a reduction in your resting metabolic rate, you entire bodies hormone levels are affected when you restrict your calorie intake too severely.  This hormone swing can make it nearly impossible to burn fat and slim your thighs! remember it’s always better to have your body working with you rather than against you.  The negative hormone swing coupled with a decreased resting metabolic rate and the “survival mode” tendency, is one of the major reasons that people who eat too few calories have a high level of body fat.

So to wrap things up, focus on eating the right combination of the right foods throughout the day, while still managing your overall calorie level.  Make sure that you don’t lower your calorie intake below 40% at any time, and incorporate regular exercise into your slim thighs routine.  Before you know it, you’ll have sexy slim thighs  that you can be proud of!

This post via: Slim Thighs Exercises where you can learn how to get slim sexy thighs and a firm tight butt quickly and easily starting today!

Eat Right For Slim Thighs And Firm Buns

The right nutrients at the right times + the right daily calorie consumption = improved body composition (fat loss and muscle gain)

photo credit: soylentgreen23

It’s important to understand that you do not necessarily need to lose weight in order to get trim thighs and firm buns. By adjusting your nutrient profile, you can change your body composition ( shed fat and add muscle). This shift on your body composition will make a dramatic difference in the appearance and feel of your lower body.

Regular Exercise + intelligent diet + the right daily calorie value = long term slim thighs success!

Another important thing to get into your head at this point is that you will achieve much greater success in the long run if you commit to some form of regular exercise along with managing your diet for sustained fat loss.

When it comes to fat loss, your target should be 2 -3 lbs of fat loss per week – Max! Any more than this on a regular basis and you’re either losing water weight or muscle mass.

This post via: Slim Thighs Exercises where you can learn how to get slim sexy thighs and a firm tight butt quickly and easily starting today!

Trim Thighs Nutrition Crash Course

If your ready to get thin thighs once and for all, it’s time to forget about fad diets and infomercial exercise equipment and focus your attention on the basics of fat loss.

Here’s what you really need to know in order to get your diet under control…

1. You must have a decent idea of your base calorie level.  This is the amount of calories that you need to eat each day in order to maintain your current body weight and current body composition.
2. You must focus on creating an overall calorie deficit.  (either by eating fewer calories or increasing exercise)
3. You must be consistent with your strategy.

While the process seems simple, many women become confused and never even begin a thigh slimming program in the first place! It’s one thing to know that you must create a calorie deficit, but it’s an entirely different thing to know how to go about it!

photo credit: admiller

When it comes to estimating your daily calorie needs, it’s important to have an understanding of  the terms…

Total Daily Energy Expenditure – This is the amount of calories that your body needs in order to maintain your current body weight, body composition and activity level. This value is defined as your resting metabolic rate + thermic effect of food + thermic effect of physical activity.

Resting Metabolic Rate – This value is the amount of energy required for organ functioning and temperature regulation – basically the amount of energy required to fuel basic body function. This value accounts for nearly 60 – 75% of your daily calorie needs!

Some of the factors that affect a woman’s Resting Metabolic Rate are:

• Genetics
• Age
• Fat Free mass
• Surface Area
• Temperature
• Calorie Restriction
• Hormones
• Menopause

If you’re ready to get thin thighs once and for all, then make sure to read over this post again and let it begin to sink in.  While there are  a lot of “fancy moves” you can make regarding your diet and weight loss approach, 90% of your results will come form simply implementing the fundamentals of thigh slimming fat loss!

This post via: Slim Thighs Exercises where you can learn how to get slim sexy thighs and a firm tight butt quickly and easily starting today!

To Get Thin Thighs Pay Attention To Your Diet!

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