Document 6483266

Transcription

Document 6483266

Content
CHAPTER 0: HOW TO USE THIS BOOK ............................................................................................. 3
CHAPTER I: I NEED TO LOSE WEIGHT .................................................................................................... 4
CHAPTER II: WEIGHT LOSS: HOW TO ACHIEVE YOUR GOALS REGARDING YOUR WEIGHT ............................... 8
CHAPTER III: 9 THINGS YOU HAVE TO K NOW BEFORE STARTING DOING WEIGHT LOSS EXERCISES: WHERE TO
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START ? ..........................................................................................................................................
CHAPTER IV: FEATURES OF A GOOD WEIGHT LOSS P ROGRAM ............................................................... 14
CHAPTER V: THE SECRETS OF A PERFECT SKIN AFTER WEIGHT LOSS ...................................................... 17
CHAPTER VI: THE BEST EXERCISES THAT WILL GET RID OF INNER THIGH FAT ........................................ 21
CHAPTER VII: 8 SECRETS ON HOW TO GET RID OF BODY FAT .................................................................. 26
CHAPTER VIII: 10 FAST WAYS OF GETTING R ID O F CELLULITE .............................................................. 30
CHAPTER IX: 6 AMAZING TECHNIQUES TO G ETTING RID O F CELLULITE O N THE LEGS ............................... 34
CHAPTER X: THE 7 BEST CARDIO EXERCISES FOR WEIGHT LOSS ............................................................. 37
CHAPTER XI: Q UALITY TIPS FOR HOW TO GET SKINNY ARMS ................................................................... 41
CHAPTER XII: 8 THINGS I D ID AND YOU MUST KNOW ABOUT HOW TO LOSE LEG FAT ............................. 44
CHAPTER XIII: 12 SUPER-EASY WAYS TO REDUCING INNER THIGH FAT NATURALLY AND FAST ............. 47
CHAPTER XIV: WATER FASTING WEIGHT LOSS: A HIDDEN WAY TO LOSING WEIGHT ............................... 50
CHAPTER XV: WAYS TO LOSING THIGH FAT O NLY IF EVERYTHING ELSE FAILS ......................................... 53
CHAPTER XVI: MY SECRETS FOR AB WORKOUTS ................................................................................. 56
CHAPTER XVII: TALKING ABOUT DIET: VEGAN WEIGHT LOSS ................................................................. 59
RecommendedThe Amazing Allison's Thighs ................................................................................ 62
2
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CHAPTER 0: HOW TO USE THIS BOOK
The following book is all about me experiences and struggle to get rid of inner thigh
fat and overweight. I would have given everything I possessed to have someone
who would have shared with me what I am going to share with you.
I am not a doctor or some sort of expert in the field. I am a simple girl who has
dedicated a decade of my life to overcoming a complex with my thighs and my
overweight in general. Now I dare to say that I have won the battle! Yet my long
journey to discover how to get the body I desired has caused a side-effect. And this
side-effect is that I have become very knowledgeable when it comes to knowing
how to obtain a well-toned body or helping other people to get the same for them.
I have written this book due to the encouragement of friends and the marvelous
results I have seen in people who I have helped. I hope this guide also help you to
attain this desired thighs and body you deserve.
How is the book structured? I have tried to synthesize the best techniques and
ways which made me progress quicker. You will find my best method about
different things in every chapter. But before you dive into the book, I need to give
you a word of caution. You will sometimes read in this book tips or a pieces of
advice that may seem so simple or trivial. Please, do not overlook them. That was
my first and more important mistake in my progress. These ways are precisely the
most useful and effective techniques. Have you heard the sentence: the great
things are in the simple things? Well, this sentence is very true.
By your desired body and happiness!
Let’s get started knowing how to sculpt your body.
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CHAPTER I: I NEED TO LOSE WEIGHT
I need to lose weight is a common phrase with many chubby and it is a result of
frustrations and depression with their weight. For sure the utter will not change
anything, an act instead will. Probably you have tried someone’s diet that doesn’t
seem to work for you despite having seen dick cut 10 pounds in two months. Here
are 9 steps you may get insight from you need to lose weight.
Step #1
Before joining some health or fitness club, use professional to understand your
own body. Take on a scale and know how much you weigh and you will decide
how much do I need to lose weight. Genetics comes to play about weight loss.
Perhaps that is why when you tried to copy someone’s diet it did not work for you.
Gender also comes to play here; woman and a man’s daily calories demands are
varied. Your body mass index is a good guide to whether you need to lose that
weight.
Step #2
Understand your metabolism, monitor and be in control. This is the rate at which
your body metabolizes any kind of food. Notably the higher you’re metabolic rate,
the faster and the more weight loss you can experience. You need to modify or
reset your metabolic rate to a faster mode which could be by having as many
meals of smaller portions in a day. Exercises equally improve on metabolism for
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improved fat burn, muscle strengthening, and give more energy to the body.
Metabolism is much lower in elderly people than in younger people, an explanation
as to why it is an uphill task for the elderly to lose weight. Men have faster
metabolism compared to ladies.
Step #3
Differentiate between good and bad foods. Fast foods are often a culprit here; they
are bad for health and weight loss too. However tricky it is with the white collar jobs
to avoid fast food, try to limit. Little did I know that soda carries more than any other
drink calories? If you have to fight and win the chubby name, forget about soda.
Instead go for freshly squeezed juice and blends. Fight that snacks craving you
have, a psychological war for your fit. Go for the fruits and veggies that are loaded
with minerals and vitamins that you need most. On fruits you need to be careful, go
for the high fiber ones like apple and pears.
Step #4
Don’t skip a meal. Starving yourself and or depriving your body provokes it to store
energy. By so doing whenever you eat your body converts proteins for fat for
storage. This makes it a mark time attempt to lose weight. If you avoid eating late
in the night it will assist a mile in cutting weight.
Step #5
On top of proper diet, take enough of water daily. Hydration means a lot to general
body wellness and weight loss. Substitute some meals with water or experiment
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water fasting for weigh loss more often. In many ways it is a way of increasing
metabolic rate of your body.
Step #6
Look at the source of your motivation to losing weight and keep the right company.
You better not ask for help from people who are overweight and are doing nothing
about it. I can imagine myself going to see an overweight nutritionist for a weight
loss diet advice. It is unthinkable of me to go to a gym instructor who is chubbier
than I. walk the talk, if you your will cut it, do whatever it takes to. It is in the friends
company that wrecks will happen. You will forget yourself and over indulge. Try to
recollect your weight loss routine the soonest you can.
Step #7
Make your workout routine your religion. Try to do all the workouts that will work
best for your body and with the intensity they will give the best results. Make fun in
your workout schedule, meet new friends, do competitions for push ups and
everywhere and anywhere too. Create time for the exercise and you can as well do
exercises along your work routine. Don’t be discouraged at the start by slow phase
and be realistic.
Step #8
Choose exercise that will require your effort to stretch all the body parts. Adopt low
impact aerobics and consider target training exercises. Weight trainings will help
tone for lean muscles and raise metabolism. Make the exercises enjoyable and go
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for different forms of workout. That sport may be tennis that you like will lighten up
your training. More exercise and more exercise will be essential.
Step #9
Having enough night sleep is an assurance to sufficient energy for the following
morning and you will have safe physical activity for the need loss weight.
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CHAPTER II: WEIGHT LOSS: HOW TO ACHIEVE YOUR GOALS REGARDING YOUR
WEIGHT
Overweight people are more prone to both social and health challenges compared
to the fit people. Health which is of more concern has been jeopardized to
sedentary lifestyle and this goes beyond the eating habits and the physical body
activity. The cost of living is equally playing a part and dictating to the types of food
that may be fattening. Prevention is far much better than cure, this doesn’t mean
you have to beat yourself for putting on weight or learn to live and die with it. Here
are five tips on weight loss that will work best for you.
Tip #1
Drink a lot of natural spring water or tap water. Water being a natural antioxidant,
helps clean the body off the toxins that come with weight gain. When these toxins
are gotten out, it is a lot easier to lose weight. Water also assists in reducing
appetite and the volume of food one consumes. A glass of water before the meal
reduces a quite ration in the plate. Keeping your body hydrated helps speed up
metabolism hence more calories are burned. When water is taken cold, the body
will always work to bring the cold water to the body temperature. This increases
metabolism. Water can be substituted with green tea and for meals. Note that this
water must be pure since if it contains salts like sodium it will boast fat deposits.
Tip #2
Opt for several mini meals. Consider having about five to six small balanced meals
instead of s three big meals. This boasts your metabolism and you will be taking
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fewer kilojoules compare to calories you touch. This helps to reduce appetite and
the cravings that goes to junk more than often. Most importantly make sure that
your first meal which is breakfast is done religiously. In the morning is the time you
need a lot of energy to take you throughout the day. It is in the morning when your
digestion enzymes are sharp and they will work well to give you the energy to run
up and down. These simple changes to your lifestyle will give you the public
confidence that you lost to your body mass.
Tip #3
Take an honest audit to your eating habits. You don’t need to diet, starve or even
deprive yourself to lose that tummy. Make sure whatever goes to your mouth is a
balanced diet and a healthy meal. Reduce fat intake in meals and instead
substitute with the right fruits, proteins and carbohydrates. Go for the good fats and
fatty acids like omega-3. Keeping a food diary will help a lot here. However
balanced, you need to do the right portions. This may require you to use your
kitchen scale, small plates and cups as your downsize guide. The worst thing you
will ever try is rewarding yourself with food after stepping on the weighing scale.
This will be like sabotage to your efforts. Did you know that slow eating reduce the
amount of food you take? Proper chewing exhausts appetite related hormones
activity
Tip #4
Set your own and achievable goals. When you chose to cut weight, make it a
completion between you work and the goal that you set. This will boast your morale
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for watching diet and your work outs. Without set goals, procrastination looms
around the Conner. For instance you may postpone the day to stop your favorite
junk in days months and even years. You may fell fatigue after the 1st gym work
out, with your set goal you will have enough energy to wake up at the gym the
following day. Giving yourself a time plan and lay may be I would like to lose 2
ounce in a week, will call for your daily action. It is the act that will count however
there is will to shed that fat. The goal will challenge you to the intensity of your
cardio work out. It will push you to do that sport you never liked in school and at the
end you will have lost the excess of weight.
Tip #5
Choose a workout exercise that you like or your hobby. Weight loss goes beyond
diet and exercise. When you go the gym, you don’t have to feel like the instructor is
so much into you when he tells you to treadmill and you like cycling a lot. When
you cycle to you it is a fun moment but as you pedal hard you are kicking the
calories out. Instead of doing scissor kicks, do that swimming you enjoy in your
friends company. Doing an organized completion sport doubles on merry making
and lose of the excess weight. When you combat stress, it helps alleviate sabotage
your dieting watch and exercise.
There are as many options and tips for weight loss patience with either are the way
to good results.
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CHAPTER III: 9 THINGS YOU HAVE TO KNOW BEFORE S TARTING DOING WEIGHT
LOSS EXERCISES: WHERE TO START?
Start slow and ease to the exercise. If you have not been exercising for weight
loss, it will like biting more than you can chew busting into a three continuous hours
of workout and may cause physical injury. Start with the simple exercise like
waking or cycling to work instead of driving to work station. If the office I quite far
from home you may drive and walk half- half. Take the stairs instead of either the
lift or the elevator. However childish it may look, bouncing on your chair instead of
sitting like the boss is easing on your exercise. You can offer to walk your neighbor
to the mall or play with the dog in the park. Explore the environment around you
both in the office and at home. Spend your free time tending to house hold chores.
Be more sexually active since it’s a natural way of increasing pain threshold, it
boosts immune system and helped burn more calories.
#1 Enter in to the exercise regime. As a beginner, start with light exercises like
jogging and running. Making fun out of exercise gets you over the monotony and
the boring nature of workouts. Have your friends together at the gym (workout
group) or join a club. Doing am organized competition sport also help in increasing
your social circle required for exercise and it boosts the intensity of morale. As a
group you will motivate each other by engaging in discussions touching on benefits
of exercise foe healthy weight loss. Within the exercise regime is where you do
your routine of exercise. Make the routine as practicable and achievable as
possible. The merrier the workouts become the harder it is to beget the fitness
plateau.
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#2 Vary the exercises. Although it will help cremate calories, mastery of one
activity may not be efficient since it tends to plateau. Take sufficient time to be
efficient in a workout and try something new thereafter. Mix both cardio workouts
and strength training exercises. Strength training exercises increases muscles
mass and support bone health too. Combination of both cardio and strength
training will incinerate double the calories in half the time it would take. Break the
monotony in the gym or in your house by alternatively doing outdoor activities.
Diversify from different types of dancing; break dancing and pole dancing. Do
some motionless workouts and core work outs too. Do the interval training cardio
exercises by alternating low and high intensity cardio workouts. You need to mix
between you favorites and those that you don’t like at all bur are important for your
success.
#3 Warm up. Before a work out prepare your body first for the challenge ahead.
Make yourself comfortable at your routine training area and its environment.
Always put on the right exercise costume for safety and the comfort of your work
out. Warming up stretches your muscles and they are safe from tear when you are
doing your exercises. Take up to ten minutes warm up, may be fitness on the DVD,
a walk or jumping a rope before your routine. The same is required after your
routine, do a systematic and a slow stop. Also called workout cool-down is required
for the body stability after the exercise. A cool down saves you from a serious after
fatigue.
#4 Burn more calories than you are drawing form your diet. You need to know
how many calories are in your diet and how many you burn on daily basis. This
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means you will burn more calories by at least 15 percent so that you can go past
fat burning zone in your workout. Burning calories at highest intensity of exercises
makes the overall weight loss more sustainable. Drink 8-10 glasses of water on
daily basis along with the exercises. This helps shoot up the metabolism hence
burning more calories.
#5 Use the excess weight to lose weight. This is not a tongue twister, I mean
you need to encourage yourself and motivate yourself to work out. When moving
out to the gym think how soon you will be getting positive complements like, you
look nice; you look like you lost some weight and such. Do you remember those
people who send you to depression by nicknaming your overweight ‘fate’? Make it
a reason work hard to get yourself out of discouragement. Accept you weight and
then use it as your strength and work in the gym.
#6 Have a good sleep time. On top of having a good workout, your body needs to
rest and gain more energy for the following day and shed off the lactic acid
released. After 6-8 hours of sleep, have outline wake up and sleep time. This will
boost your alertness and concentration while working out to shed an extra calorie.
Always expect a gradual weight reduction; it is not a miracle that is overnight.
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CHAPTER IV: FEATURES OF A GOOD WEIGHT LOSS PROGRAM
Weight loss program is a plan with already set up structures that someone has to
complete in order to achieve desired weight loss. Before you embark on a weight
loss program it is important to get weighed first, if there is a problem a professional
will try to establish the reason for this weight. You will then be put on a plan that
suits your needs and help you achieve the weight that you desire. Here are six
quality features contained in the best weight loss program:This program is healthy for you. You are allowed to eat a variety of food types that
provide your body the nutrients it requires at the same time allowing you to achieve
weight loss. Do not go for a program that allows for quick weight loss by skipping
of meals or starvation, as this will affect you negatively in the long run. Taking a
balanced diet while losing weight ensures perfect body functioning and gives you
enough energy to go about your daily duties. Since it is the kind of diet you can
continue with after completing the program, it will help you achieve long lasting
weight loss. It should also encourage to drinking a lot of water to keep the body
hydrated at all times.
Exercise is good for the body and should be part of the program. Doing simple
workouts on a regular basis is a good way to lose weight as they break down fat
accumulated in the body. As much as you eat well but not exercise you may not
achieve the weight you desire. Workouts rejuvenate the body, improve blood
circulation in the body and strengthen the heart. This program should also
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encourage people to adopt active lifestyle during and after the program. Being
inactive is what promotes fat to be stored up in the body, hindering weight loss.
It is realistic. The period set for visible results is practical as the program and is
specifically customized for your specific body type and weight. The meal plans will
consists of healthy foods of your choice or foods that you can be able to prepare.
The chosen workouts are ones that you can be able to do. It should also be able to
deal with special circumstances like parties, holidays or illnesses where you cannot
be able to stick to the meal plans. Go for a program that is practical and flexible
then it will not be as though you are being forced to do it. You will have a good
attitude towards it hence more driven to complete the program.
Best weight loss programs offer long lasting results. When you decide to go
through with these programs you will need to adjust your diet and your workouts.
These adjustments should be very reasonable and simple such that you can
incorporate them in your daily life after you are done with the program. Apart from
that this program should encourage you take up healthy habits for it to last long.
Go for a slow and steady program. This means that you will not have to go to
extremes to achieve weight loss; it also means it is good for your body. Programs
that promise fast weight loss might actually be harmful to the body. You will have
plenty of time to master the proper foods, right workouts for your body type and to
drop any unhealthy habits. When you master these skills and practice for a longer
time it is easier to make it part of your daily routine.
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Another feature found in best weight loss programs at they are is that they are
administered by qualified medical practitioners. This is important in case someone
has an allergic reaction, chronic disease or the body isn’t responding they are
better placed to offer meaningful advice. They are able to put you on a program
specific to your weight and circumstance you are hence much safer in their hands.
These are the best people to give you feedback, monitor your health and weight
and give you support in you try losing weight.
Go for programs that have been tested and proven to be safe. You have one life
and your health determines it, so do not take a gamble with it. Do not let your body
be a sample for experiment. Find out how many people have been on that program
before, how many people have completed it and how many achieved weight loss
without side effects. Best weight loss program is one that is confirmed to work well
and has helped many people achieve good weight.
Having the features above make the program more effective, meaning it has more
chances to help you achieve desired weight. It also makes you more healthy and
ensures the desired results actually last longer.
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CHAPTER V: THE SECRETS OF A PERFECT SKIN AFTER WEIGHT LOSS
When you gain weight the skin stretches to accommodate your new body size.
After weight loss you may find that your skin on some parts of the body is loose
and has not quite adapted to the weight change. This happens in most cases if you
lost a lot of weight over a short period of time. This happens because the cells of
the inner layer of the skin need more time to contract and adapt to your new size,
therefore when you lose weight fast you do not give the skin adequate time to get
smaller.
It can be quite disappointing to have gone through workouts and strict diets yet you
don’t seem to achieve the attractive look you desire. If you are experiencing this
does be discouraged here are tips for loose skin after weight loss:Adhere to a balanced diet while on a weight loss program. The elastic ability of the
skin depends so much on the health of the skin which also depends on your
general health. Foods rich in protein for example are very good for the skin.
Eat more fresh fruits and vegetables to get vitamins. Antioxidants too are good for
the skin, these nutrients promote flexibility of the skin cells and tissues hence more
able to stretch or shrink when need be.
Health and appearance of the skin depends also on water intake. A dehydrated
body will most probably have dull and dry skin. Hence in case of weight changes it
may leave wrinkles and even hanging skin. Drink at least eight glasses of water
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every day to make your skin hydrated and supple, this way it is more able to adapt
to any size changes.
Drop unhealthy habits like to too much consumption of alcohol that dehydrates the
body affecting the skin. Basking on the sun while it is hot, its harmful rays can
damage your skin. Try sleeping at least seven or eight hours, sleep rejuvenates the
skin promoting its health. Beware of soaps and other beauty products with harsh
ingredients that may damage the skin. Take good care of the skin always and you
will not be disappointed after weight loss.
Choose a program that helps you lose weight in a slow and steady manner. Quick
fixes do not last over a long period of time, there is no point hurrying to lose weight
then you skin hanging in the body. Plus you skin needs adequate time to adapt to
your change in size, when you do it slowly you give its cells adequate time to
shrink. This way you avoid loose skin after weight loss.
Get frequent massage especially in the body parts with hanging skin. Massage has
proven to improve blood circulation in the body, this way the necessary nutrients
are transported to cells of loose skin more efficiently. The nutrients will replenish
cells of the hanging skin making it more flexible to contract.
Avoid stress as it not only affects your general health but it also affects the skin.
Stressed people don’t eat well, don’t get enough rest and also tend consume a lot
of alcohol. Practices like yoga helps calm and relax you. It also makes your skin
more flexible in a relaxed way because of all the stretching. Hence after weight
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loss it can make your skin shrink to your size. Plus it is something simple that you
can do by yourself.
You can use skin products to make your skin more firm. These products are
specifically designed to hydrate your skin and make them more elastic. Making it
easier for it to contract and shrink during weight loss hence gets quickly
accustomed to your new size.
Physical activity after weight loss is important. It increases blood flow to every body
part of the body; in this case nutrients and water are more able to reach skin cells.
Replenishing them such that they become flexible enough to stretch and shrink as
required.
Try having a hot bath with sea salt and mineral; use a soft cloth to rub the areas
with loose skin. A hot bath is another way for the skin to absorb these
components; they replenish skin cells hence improving elasticity of the skin. This
way the skin becomes more flexible, therefore getting rid of loose skin after weight
loss.
If any of the above tips don’t work, you can opt to go for surgery. You should
however go for this option when you have tried all the natural ways to get rid of fat.
This is advisable for older people are more likely to go for this because most times
when your age the skin tends to lose its elasticity, making it harder to fix loose skin.
Surgeons can fix and tighten your skin depending on your new size, making it as
good as new. In case you decide to go this way you are advised to get a qualified
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and experienced doctor, you don’t want to deal with someone experimenting on
your skin.
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CHAPTER VI: THE BEST E XERCISES THAT WILL GET RID OF INNER THIGH FAT
When fat accumulate in the body, most of the times they get stored up in the belly,
the hips or even the thighs. You may find that your upper body is toned well but
your thighs seem bigger because of the fat. If you have fat unattractive thighs that
do not complement your outfit, do not despair as here are quality exercises to get
rid of thigh fat:Exercise #1 - Scissor kicks
Lie flat on the ground with your back straighten. Stretch your hands and legs but
ensure they remain flat on the ground
Raise both your legs a bit, something like 45 degrees off the ground. Let them stay
there
Now start crossing them side by side, up and down to achieve scissors like
movement. Ensure no other part of the body is moving.
As you do this tighten your thigh muscles and ensure the both thighs squeeze as
they cross each other.
Do this for about ten times then take a rest and repeat it at least two times. This
exercise burns down fats in the thigh area.
Exercise #2 - Squeeze with a ball
Lie flat on the ground
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Raise your legs, spread them and put an exercise ball between your thighs
Let the thighs hold on to the ball, then release your hands so that they remain on
the ground by your sides.
Try using thigh muscles to squeeze the ball,
Let it stay in that position for a few seconds before you reduce the pressure on the
ball.
Squeeze five times before you take a rest.
Repeat it numerous times until you feel that the muscles are tired.
As one of the exercises to get rid of thigh fat, it focuses on breaking thigh fat and
building muscles. It makes the thigh and the legs slimmer and firmer.
Exercise #3 - Squeeze with a ball
Lean straight against a wall
Move your feet slightly in front of you
Slide against the wall like you want to sit down
When you are half way, hold it there for thirty seconds
When you feel tired return to the initial position and try again.
Repeat five more times.
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This exercise breaks fat in the thigh and builds a bit of muscle, it makes your thighs
firm and slim.
Exercise #4 - Side and crossover Lunge
Stand up straight with the hands straightened by your side
Take a step to the front with your right leg
Bend the left knee
Remember to keep your back straight
Let your fingertips touch the ground on both your sides
Rise and interchange the feet, so that the right knee is bent.
Stand and repeat again at least 10 times.
Exercise #5 - Do squats with a ball
Place an exercise ball on the wall slightly above the ground and lie on it with your
lower back.
Spread your legs and bend your knees such that it looks like you are in a sitting
position
Then move down, bend your knee more so they are closer to the ground. When
closer to the ground, stay in that position for about ten seconds. The thigh might
feel tired, that means the exercise is working.
Stand back up and repeat this 10 times.
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Not only does it tone your thighs but this exercise straightens you back
Exercise #6 - Plie workout
Stand straight up with your feet apart from each other
Stretch your hands such that they are straight in front of you
Now go down slowly to do a squat
Don’t reach the ground. Just before you are there, hold on to that position for about
a minute then come back up.
Repeat that at least ten times
All this time ensure your hands are still in the same position that is in front of you.
Exercise #7 - Single leg circle
Lie flat on the ground
Raise your right leg to a 90 degrees position from the ground and stretch out your
ankle
The other leg, the head and both hands remain flat on the ground
Now move the raised foot outward and slowly try to complete a circle
Ensure the rest of your body remains still especially the hips
Repeat this for about five times both clockwise and then anticlockwise before you
switch to the other leg
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Exercise #8 - Do a side lying hip adduction
Lie on your side, like a sleeping position
Stretch your legs straight and put the one on the lower side in front of the upper
one
Now lift the lower leg off the ground. When its slightly above the upper on hold it
there for 10seconds
Lay it on the upper leg for seconds
Ensure your hips don’t move
Now put it down and repeat it with the same leg 3 - 5times
Take a rest, switch sides and repeat the same with the other leg
This exercise not only tones you thigh but your entire leg. It also works on the
pelvis area, the back and the hips. It is hence recommended as one of the
exercises to get rid of thigh fat.
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CHAPTER VII: 8 SECRETS ON HOW TO GET RID OF BODY FAT
At times you may realize that your clothes don’t fit as well as they did before or you
cannot be able to wear certain clothes that you fancy. This means that you have
more body fat that is making you bigger or makes some specific body parts bigger.
Everybody desires a nicely shaped body, too much unnecessary body fat can be
annoying as it distorts the perfect body size and shape. If you are facing a problem
like this and wondering what you can do to get a perfectly toned attractive body, do
not despair as here are eight secrets on how to get rid of body fat:
Secret #1 Eat a balanced diet. The body needs a variety of nutrients to function
properly; you will hence need to eat a complete diet with all food types. In getting
rid of fat you will need the body in perfect condition, foods like carbohydrates give
you energy you need to do workouts. Do not go for diet plans that encourage you
to skip meals because you will get hungry and eat more consuming more calories
which will hinder weight loss and general health. Avoid starving yourself to lose
weight as in the long run it will have adverse effects on the body and g Eat more
meals per day in smaller quantities; this makes breaking down of foods faster and
more effective. This way you are able to get rid of more fat.
Secret #2 Do more exercises. Eating balanced diet cannot singly help in getting
rid of fat; you need to include physical activity. Intense cardio exercises for
example, tend to break down more accumulated fats in the body. Include other
workouts that target the entire body, this way fats all over the body can be broken
down. It doesn’t have to be intense though, even simple things like jogging make a
26
difference. You can do them by yourself or go to the gym to challenge yourself, but
make it a regular thing and be consistent. You can start with simpler, slower
workouts and increase them each day. Exercises don’t only help get rid of fat but
also enhance blood circulation in the body, makes your heart more resilient and
generally leave you feeling refreshed.
Secret #3 Avoid stress and relax more. Stress affects general health and will
hinder your efforts to get rid of body fat. Stressed people tend to go overboard
when it comes to eating, either they over or under eat which influences the calories
and nutrients consumed. They also tend to consume more alcohol, dehydrating the
body. Stresses people do limited activity making it easy for fats to accumulate and
get stored up in the body. To achieve perfectly toned body purpose to work as
much as you can but make time for rest. Sleep as much as you can, it reenergizes
you and helps you remain healthy.
Secret #4 Eat healthy fats. In most diet plans you will be advised to cut down on
the amount of fat, others will even make you eliminate it completely. This is not
necessary what you need to do is be cautious of the kinds of fat you consume in
different foods. Saturated and hydrogenated fats is what you need to stay away
from completely, these even if consumed in limited amounts have adverse effects
on the fat levels in the body. The other types you need not eliminate completely
from your diet opt for lean meat as opposed to red meat; also choose dairy
products with less fat. Processed foods tend to have a lot of fat so make an effort
to prepare food all by yourself so that you are in a position to control the amount
and type of cooking oil used.
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Secret #5 Drink lots of water. To achieve slimmer and firmer body you will need
to be hydrated at all times, more especially if you work out. Water hydrates the
body enhancing lubrication in the body systems, making movements more efficient.
It also removes any toxins in the system increasing efficiency of body functions
including breaking of fats. Apart from that it gives your skin a shinier look. Take
eight glasses of water or more each day.
Secret #6 On how to get rid of body fat you will need to change your lifestyle.
After going through a weight loss program if you do not maintain healthy standards
you are likely to gain weight in no time. Move more as you go about your daily
activities, for example take the stairs instead of the elevator. Sedentary lifestyle
promotes accumulation and storage of fats in the body, take water instead of soda
and energy drinks. Reduce watching of television especially during the day. Take a
walk to work or to school instead of driving.
Secret #7 Be conscious of the amount of calories you consume. Apart from
the amount of fats consumed you will need to check carbohydrates and sugar
content too. When consumed these foods contribute high calories, making the
system to focus on breaking them down instead of stored up or consumed fats. So
consume them but with caution if you want to get rid of fat.
Secret #8 Be more active. Avoid sedentary lifestyle it is not good for you,
especially when you are trying to tone your thighs. Being inactive helps fat
accumulate and get stored up in the body, it also slows blood circulation these will
hinder fat loss. So move around more when you are at work or at home. Walk or
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cycle instead of driving. Use the stairs more than the elevator. Take part in a sport
more regularly instead of watching television.
When going about how to get rid of body fat physical activity and diet are key to
achieving it.
When it comes to inner thigh loss diet and exercises are very important. However
you need to remember just like any other fat loss, you should not starve yourself to
achieve it. You will not have sufficient energy for exercises if you do that. Yes, you
may lose the fat but this will adversely affect your health in the long term. Skipping
meals will make you feel hungry and when you get to eat you will consume more
food than you would have if you hadn’t skipped any meal. Do through a slow,
moderate and natural program to break down fats in the thighs, this way you get in
shape and still remain healthy.
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CHAPTER VIII: 10 FAST WAYS OF GETTING RID OF CELLULITE
Have you ever wonder how to get rid of cellulite fast? Cellulite is when fat deposits
accumulated in the body pushes against the skin surface, making it look rugged
and dimpled. It mostly affects women, men have a unique kind of connective tissue
making it rear for them to have cellulite. You will notice these dimpled appearance
mostly on the legs and the thighs. Cellulite makes the skin look unattractive
especially when you are outdoors and you want to show it off. Here is how you can
get rid of cellulite fast:Do workouts.
There are simple exercises you can do by yourself at home that can get rid of
cellulite. For example in yoga you will do lots of stretching which can help flex
those muscles hence dispersing accumulated fat deposits. You can do intense
cardio exercises too, as they tend to break down fat more. Apart from that you can
do other exercises that stimulate the muscles in the affected area dispersing the
fat. When the fat deposits are scattered it makes the skin smoother and tighter.
When going about getting rid of cellulite fast, foods with high fat content
should be avoided.
Processed foods tend to have a lot of fats. Consuming fatty foods increases the
volume of fat in your system. The body cannot break the ever increasing fat hence
some of it continues to accumulate increasing cellulite. Consume only small
amounts of fat that the body requires and opt instead for low fat milk, lean meat,
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fruits and vegetables. This way the body will concentrate on breaking down already
existing fat in the body, some of it being cellulite.
Massages enhance blood circulation in the whole body and it also helps
scatter accumulated fat deposits below the skin.
This way it eliminates fats from the cells in the skin hence making the skin appear
smooth and tight. Use oils while massaging the affected area, you can do it by
yourself or go to a spa to get it done. To achieve getting rid of cellulite fast you will
need to go for regular massage.
Body brushes too for it to circulation and reduce accumulation of fat
deposits underneath the skin.
Use a body brush with stronger bristles, brush the areas affected areas smoothly at
least once a day. Do it before you shower when the skin is dry. It works best if you
brush the skin upwards or in rounded motions. Do this regularly and you see the
result in about two to three weeks. Plus it is really simple and you can do it yourself
at the comfort of your home.
Use anti-cellulite creams on the affected area.
These creams are specifically designed for cellulite; they have ingredients that help
with circulation, also making the skin more flexible and strong. They also stimulate
the skin making it more elastic reducing the appearance of cellulite. Apply it on the
skin regularly and after some time you will notice the affected area looking more
firm, tight and smooth.
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Change in lifestyle.
Too much alcohol consumption causes dehydration, so drink it in moderation.
Sleep tends to affect the skin in a good way; you will realize when you sleep more
your skin always looks refreshed. Drink more water to stay hydrated. Move around
more as you go about you daily routine, walk more or even cycle instead of driving.
Just be active especially during the day as you burn more of the accumulated fat
without knowing, hence eliminating cellulite in simple ways
Shed off excessive weight.
Gaining weight tends to increase chances of cellulite this is because you will
generally have more fat in the body; this will in turn increase sizes of fat cells
beneath the skin making cellulite more visible. So be it embarking on workouts or
dieting, do whatever you have to do to get rid of unnecessary fats in your body.
Just remember to go about in a healthy way.
If you are after how to get rid of cellulite fast and natural ways don’t seem to
work much, you can opt for surgery.
This however should be the last resort. Here a plastic surgeon uses laser to break
down the fat deposits, scattering them hence reducing the bulging on the skin. It
makes the skin firm, smooth and tighter too.
Take hot baths.
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The heat from the bath can help reduce the bulging of fat underneath the skin, this
way cellulite becomes less visible on the skin. What you need to do is to massage
the affected area while taking a hot bath.
Do detoxification.
You need to cleanse your system so that it performs it functions more effectively.
Accumulated toxins tend to facilitate storage of fat deposits in the body hence more
cellulite. Having a proper functioning system will ensure more fats are broken down
effectively reducing appearance of cellulite. Detoxification is one of the best ways
when going about getting rid of cellulite fast
As you can see the answer to the question how to get rid of cellulite fast is only a
matter to follow a series of steps and take them serious to achieve to follow
through everything needed to attain your goal.
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CHAPTER IX: 6 AMAZING TECHNIQUES TO GETTING RID OF CELLULITE ON THE
LEGS
When you gain weight they seem to be more concentrated in the lower part of the
body as compared to the upper body. It is the same case when you have cellulite,
which is why you will probably get more cellulite on the legs as opposed to the
other parts of the body. You will notice that dimpling tends to be more in the leg
parts and that rugged appearance is more visible there. Here are six techniques on
how to get rid of cellulite on legs.
#1 Do exercises that focus on the muscles in the leg and work on them from as
many angles as you possibly can. By doing work outs like squats and lunges you
will be specifically breaking down fat deposits stored up in the legs. They eliminate
fat and build muscle instead, making the skin on the legs appear smoother and
tight. You can also do running and jogging; they may be intense but will help out
with by scattering the accumulated fats in the legs. You will also need to
incorporate whole body exercise that will burn fat in your entire body as well as
help out with the legs. Whole body exercises give you a well-proportioned trimmed
figure.
#2 Lose weight as it affects the cellulite on your legs. When you gain weight it
means the amount of fat in the body increase, most of which is probably going to
get stored up in the lower body. Cellulite comes about as a result of stored up fat
below the skin. Gained fats will go fill up cells underneath the skin in the legs,
making them larger hence increasing the bulge on the skin. In essence the more
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the weight the more visible the cellulite is on the legs. What you need to do first is
to lose excessive weight, fats from the whole body not just the legs. This way you
will be better placed to get rid of cellulite on the legs.
#3 Eat a balanced diet. The body needs adequate amount of nutrients to perform
its functions. While trying to go about how to get rid of cellulite on legs you need to
eat well. Food will give you sufficient energy to do exercises and to go about your
daily activities. Eating well will also help with healthy weight loss hence less
cellulite. Meaningful amount of proteins, carbohydrates, fiber and vitamins are
good for the body. Reduce the amount of fats you consume as this go add up to
the already existing fat in the legs. Processed food nutrients and junk food tend to
have lots of fat in them so avoid them. Choose low fat dairy products, white meat,
lots of fruits and vegetables, this way the body get its nutrients without adding
unnecessary fat. Drink plenty of water to hydrate the body; this will go a long way
in helping with the breaking down of fats.
#4 Get massage done on your legs frequently. Massage improves blood circulation
and scatters accumulated fats underneath the skin on the legs reducing the bulging
that causes cellulite. Apart from scattering accumulated fats massage also helps
remove these fats from skin cells in the legs reducing their concentration, making
the skin look smooth and even. When you cannot get massage done on the legs
you can do skin brushing. This is much simpler but has the same effects as
massage, brush when the skin is dry. By incorporating these two practices
regularly you will be able to get rid of cellulite in no time.
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#5 When going about how to get rid of cellulite on legs, you can use creams.
Applying anti cellulite creams daily rejuvenates and replenishes the skin on the
legs. It works on the skin making it more flexible and elastic; it also makes the skin
look smoother and firm. With time it is able to reduce the visibility of cellulite on the
legs. There is also the option of going for plastic surgery, but this should be done if
the natural ways do not seem to work for you. The medical practitioner will use
laser to break down the accumulated fats underneath the leg skin, making the skin
surface level.
#6 Adopt an active lifestyle. Inactive lifestyle makes it easy for fats to accumulate
and get stored up in the legs, so move more to discourage this. Take walks every
other day, be it to where you are going or even on a treadmill. Start slowly but be
sure to increase the pace with time. Take the staircase more instead of the
elevator. Do jogging or running at least once a day. This might be a simple way to
exercise but it will really help you break down fats accumulated in the legs,
eliminating cellulite. After some time you will notice the skin on your legs are level
and smooth. This is a good way to go about how to get rid of cellulite on legs.
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CHAPTER X: THE 7 BEST CARDIO EXERCISES FOR WEIGHT LOSS
Cardio exercises are those exercises that work to increase heart rate. Such
exercises render the cardiovascular system strong and the many active capillaries
ensure constant oxygen to the muscles. This ensures a healthy muscle toning for
healthy weight loss. Such workouts range from cycling, running, aerobics, rowing
among many others. These workouts when professionally and systematically did
would ensure a healthy weight loss without muscle wasting. Here are the best 7
exercises for for weight loss.
Cardio Exercises #1
Lightening up your workouts would be the best and sure way to get over the boring
part about any repetitive activity. Spicing up the workouts makes them lighter for
the thoughts and thus one is able to go beyond odds and achieve some desirable
weight loss. Instead of the usual indoor cycling, take a basketball play with some
friends. However this will be fun since it is an outdoor event and in a company of
friends, it will help burn some fat without a notice of working out. Making fun out of
workouts makes it manageable and one losses weight enjoined in marry making.
Cardio Exercises #2
Reinventing the workouts is another way to make sure u keep the cumulative
weight loss on the ceiling. This works to add some value or weight to the usual
work outs. For instance if your routine exercise is running for 30 minutes in the
morning, carrying with you some 5pounds backpack enhances the intensity of the
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work out. Equally if your routine exercise is cycling, tie some weight on to your legs
or increase the cadence. This makes you work harder for a higher heart rate hence
more weight is lost.
Cardio Exercises #3
Diversify the workouts or else it will be an uphill task to get to required weight loss.
This calls for combination of different exercises. Having a mix up of both indoor
activities like treadmill, outdoor activities like cycling and sporting activities brings in
to blending of various target parts of the body. This ensures not only are the
exercises exhaustive to uniform body parts exercise but also makes the exercises
more interesting. The diversity also brings in the fun in working out hence making it
more efficient and effective in achieving the desired weight loss within a short
period of time.
Cardio Exercises #4
Use of body weight to lose body weight is another interesting tip for effective fat
burning to lose more calories. Unlike many other workout exercises, here one uses
his/her body as resistance to work out on their loss for example doing sit ups. The
advantages that come with body weight exercises include; you can do these
workouts anywhere, you can do them anytime and they are cheap cost wise. Such
exercises are easy to sustain and works so perfect since the body adjusts itself to
the self-weight. When enjoined into another workout, it culminates to burning more
calories hence weight loss and many other advantages including a healthy heart,
strong lungs and increased bone density.
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Cardio Exercises #5
Whatever the work out techniques it is, making it intense is the only assurance one
can have that desired results will be achieved. An extra effort is what counts in
making a workout work on the weight. Whichever the regime exercise is, intensity
is so paramount to the best results. The body is always resistive to workouts; this
calls a self-push to make the exercise work to own advantage. An extra minute on
the exercise is an extra calorie burned hence the closer it is fitting in to those
clothes you cannot fit in. For instance when on a treadmill, it’s always advisable to
keep an upright posture. This creates intensity for efforts hence proper work out
compared to when one leans forward taking advantage of gravity hence its easy.
When it is easy then no fat or calories will be burnt.
Cardio Exercises #6
Always take advantage of the next step or timing your splints. Lastly it is always
important to use stairs on your way up and down. This adds to the number of
calories and fat burnt to get fit. For instance if on a treadmill, its advisable to sprint
as the machines speeds up and go to the maximum achievable speed for a while
and reduce its speed gradually and going easy for minutes to cool down. When the
routine is repeated over and again, there are looming best results of the work out.
Make every step of the workout count to the total weight loss.
Cardio Exercises #7
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Little should one forget that diet has to be in cooperated for desired results?
Notably loss of weight is a result of burning more calories than one takes in. this
calls for a careful selection and measures of the calories one takes in for
sustainable weight loss. Choice of diet and total lifestyle change are key and will
guarantee the best of cardio weight loss.
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CHAPTER XI: QUALITY TIPS FOR HOW TO GET SKINNY ARMS
The back upper arm is a major site for fat deposit hence the flabby upper arm.
Sedentary lifestyle plays key role to the sunken triceps and as one ages, muscle
tone is lost due to decreased collagen and elastin. Among other factors leading to
flabby arms, diet and general body weight gain play a major role. Remedies to this
condition range from medical intervention, exercises and dietary supplementation
for collagen. Most of the medical remedies involve a surgeon whom employ skintightening techniques like thermage, brachioplasty or arm lift. Many people are not
ready for a knife to keep their youthful fit and more so women who are mostly the
culprits. This leaves many desperate, an explanation why there has been so many
illusions about creams and lotions that work to fix the issue.
The healthy, safe and convenient way on how to get skinny arms rests on total
lifestyle change. Ones eating habits tells more on how fit they are and they will be.
For the right size of the arms, the whole body needs to be in form, a reality nest to
the dietary consumption. One needs to take optimal balanced diet, taking note of
the calories one takes in. by keeping the main thing the main thing, physical activity
defines the whole body so the general body exercise is the way to start and go and
to lose total body fat.
Interval trainings are the preparatory stage for tones arms. Start with short time
exercises for cardio exercises. These may be swimming, cycling, running splints
and so forth. Making the interval training a routine and of light intensity serves as a
starter for muscle toning. Make the intervals of medium to intense training to
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achieve the desired threshold. This prepares the whole body for the next stage of
workouts.
The next step is to do body weight work outs. These exercises are aimed at toning
the muscles, burning fat and calories in the entire body. This works without
biasness to reduce arms mass and the flabby triceps. The intensive exercises are
best done at intervals of 2 minutes and rests of about 30 seconds. By limiting the
resting periods increases the fat burning potential of the high impact workouts.
Such workouts may include jumping a rope, burpees, jumping jacks and mountain
climbers.
Strength training is the other tip for one to achieve skinny arms and without hurting
ones back. This will require one to join either fitness classes for light weight lifting,
machines or free weights or a personal trainer session. One needs to be dedicated
to doing arm forced lifts for up to 30 minutes. This assures increased body
metabolism for well-toned triceps and biceps. While doing the weights it’s always
advisable to get the best posture, with a flat back and knees up. This makes sure
that all the muscles for the arm including biceps, triceps, and shoulder and chest
muscles are impacted.
Going to specifics where by you exercise targeting specific muscles of the arm.
Triceps are the muscles on the back of the upper arm. The recommended
exercises for triceps include triceps dips, triceps push ups and triceps extensions.
When these are done at intervals and stepwise from beginner to advanced they
reduce the flabby hand at a faster and precise timeline. The other target muscles of
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the arms are biceps, the muscle on the upper arm top. This calls for weights that
are done to induce fatigue. Such exercise will require up to three sets of 19s
repeated at intervals. In cooperate both full and half biceps curls with short breaks
in between for improved muscle fiber in the biceps. Do both half and full biceps
push ups for both slow and as fast as one can at 10s with short breaks in between.
Use free weights to punch around the air both straight and round punches out of
the shoulders. The other part that requires exercise and often forgot are the
shoulder muscles. This will involve doing flys and holding weights straight in front.
Last but not least one should work on the chest area that is near the arms. Use of
chest expanders, planks and many push ups works miracles for skinny arms.
However many would like to have such sporty arms, it’s a much more of a being
ready to roll up sleeves and workouts for firm arms. Any imaginable way to making
it a success lies with intensity of the exercise and commitment.
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CHAPTER XII: 8 THINGS I DID AND YOU MUST KNOW ABOUT HOW TO LOSE LEG
FAT
Fatty legs are more a social problem that many are living with and dying to see
their restored self-confidence and what others think about them. The need for a
better appearance especially for women from thighs calls for a lifestyle makeover.
This goes beyond diet and exercise correctly combined over a period of time
consistently. This brings back ones lost asset, self-esteem and confidence in their
outfits. You don’t have to feel out of place in parties and other social gatherings,
here are tips to let you be by showing you on how to lose leg fat.
Cultivate the strongest motivation possible for you to lose thigh fat. This is like the
psychological drive to you observing your diet and in work outs. Look at that TV
star with sport legs and that favorite athlete, aspire to have such kind of legs and
then go out for your work out. Try to copy a bit of their lifestyle and for sure it will
work out for you too. Walking in to the best boutique in town you will see those
skinny jeans that you can no longer fit in and they are that fancy. This works for
your goal.
Intense work out is equally important for the loss of leg fat as it would be for entire
body weight loss. There are many workouts that one can try running up and down
the stairs. These exercises need to be at intervals for instance running fast for 5
minutes and doing it slowly like jogging for about ten minutes. This will help burn
more calories and improve ones aerobic capability. You can jump a rope; you can
dance along your favorite music, do lunges or even swimming. Such exercise
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would initially feel boring and tiring. The extra effort to get you fatigued is the price
to pay for the sport legs you will have sooner than later.
Do target exercises. These are the exercises that target the intended part for
weight loss and in this case the legs and the thighs. These will include squats like
ballet squats, jump squats, Belgian squats and regular old squats. Squats can be
done with weights or without weights. Take note that you can heart yourself so to
be careful make sure your torso is upright on your bend knee. Always go as low as
you can and keep your back straight. Scissor kicks will work on your inner thighs
and abdominal muscles. Try spinning or cycling up and down hill. The hard kicks it
so well for lean and intact muscles of the thigh. Swimming is another sure work out
for your legs.
Creating a routine would help you lose those pounds you want to shed in a
schedule of time. A time your body will be reluctant to go for the exercise, a
challenge that without a routine you would barely win. Make it a habit and in
timings for at least four to five days in a week for your workouts.
Without patience, you won’t hold up even a week. Before you start the exercise to
lose the leg fat, be psychologically prepared that it is not going to be easy and it
will not be an overnight thing. However you want to lose the fat deposits on your
leg in a fortnight, it is not that magical but it is doable over time. Be ready to do an
organized sport and reinvent the workouts to break the monotony hence you will
hold longer for the desired results. One workout won’t give you the skinny legs,
press on.
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Observe your diet if you will have to fit in those slim fit trousers going for the right
kind of foods goes beyond your fitness to your health. It’s essential to go for the
recommended foods that include whole grains, vegetables and legumes, lean
proteins and nuts and seed. Avoid the wrong kinds of food that are high- glycemic
diets that include saturated and Trans fats, refined sugars and simple
carbohydrates.
Eat your balanced diet more in the morning and during the day compared to the
evening. This makes sure you get he needed energy than when many people do
the other way round. When you take heavy meals as you go to bed, its poses a risk
of high fat deposits since you only need little energy to maintain BMR at night. Do
not starve your self-thinking it will help lose weight. This prepares your body for the
long hours without food hence the body stores more. This makes it a big challenge
for you to lose that extra pound on your leg.
Lastly take lots of water. This keeps your body hydrated and it’s a plus for burning
more fats and calories. Water also keeps body cells healthy and vibrant hence you
will always fell full and you will end up not over eating thus keeping the leg fat a
distance.
It’s not thinkable that you can lose weight on a single part of the body. Working for
losing weight in the legs helps exercise for the whole body.
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CHAPTER XIII: 12 SUPER-EASY WAYS TO REDUCING INNER THIGH FAT
NATURALLY AND FAST
Thunder thighs are a common scoffing term used to nickname that person with fat
thighs. It makes many of those with fatty thighs uncomfortable and especially
women. Thigh fat has been often associated with hormonal imbalance in women
and much more of estrogen dominance. Men are no safe as well from thunder
thighs but most prone are those with pear shaped bodies. Fat deposits on the
thighs for women are signs of productivity and child bearing preparedness however
the excess is unpleasant. This brings us to a wider range of focus on how to
reduce thigh fat. This will include both hormonal balances in women and generally
dieting and cardio and weight training for thigh fat.
Thing #1 Restore your hormones to their balance. This is both estrogen and
testosterone for women and men respectively. Unhealthy levels of these hormones
lead to fat deposits on the thigh, theses come with age, diet and stressful
situations. When all these are observed you are able to reduce that extra fat
deposit on your thigh.
Thing #2 Dieting is an important ingredient to achieving the desired aesthetically
looking thighs. Take only the necessary regiments of carbohydrates and avoid the
overly processed foods that pose to add fats on the thigh part. A high carb diet
makes the body release a lot of insulin to digest it thus leading to weight gain, this
doesn’t chose and exempt thighs. Take the lean proteins ranging from white meat
to soy. This helps build the thigh muscles and keep of the unwanted thigh fats.
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Thing #3 Take the essential fatty acids. These are the omega-3 fats that are
important and the good fats that don’t let the body stack them on the thighs. The
fish oils are in cold water fish like salmon, tuna, sardines and other seafood’s.
Thing #4 Cardio exercises play a key role in reducing that fat on the thigh. By
alternating low intensity and high intensity cardio exercises, helps burn both fats
and calories. Make it a routine to do the reps of these exercises alternately. These
may be treadmill, cycling out sport or an organized sport.
Thing #5 Weight training serves as the best way out to the stubborn thigh fat. This
may be free weight or added weight trainings; however they may be boring and
monotonous make it a habit and you will like the results.
Thing #6 Doing an organized sport is another way of working out the thigh fat. For
instance you may choose from swimming, playing soccer or even beach football.
This brings in the element of fun and if made routine then it helps tone the thigh
muscles and counts for the reduced thigh fat. Doing yoga half an hour helps shed
more than 200 calories.
Thing #7 Target the inners thighs. This calls for exercises like scissor kicks while
lying on your back. Put your hands underneath and lick up in the air forth and back.
This works to exercise the inner thighs and shed an extra fat.
Thing #8 Do squats anytime and anywhere and making sure you jump high in the
air. This can be with weights and without. Doing rope jumps is equally good for
thighs.
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Thing #9 Aerobic exercises help burn fat in the inner thighs as well as the entire
body. Climbing up the stairs and brisk walking helps raise your metabolism hence
reducing thigh fat. Instead of taking and elevator or a lift gives advantage that its
not extra ordinary bur helps lose thigh fat.
Thing #10 Doing leg kicks both fore and rear tones both inner and outer thigh
muscles. Repeat then until you feel the stretch on the inner thigh muscles. The
intensity counts here. This may be done in a group or alone.
Thing #11 Take resistance training. After losing thigh weight you need to put them
in shape. When religiously done makes the muscles stronger, harder and gives
then that shape many want out of exercises.
Thing #12 Use of abduction machine, these are machines common to the gym
where by a required resistance is set to have the machine burn your abductors on
the inner thighs. When this is reinvented with the other inner thigh exercises
produce s good results within a short period of time.
Thing #13 Lunges are the key to the upper legs muscle toning. Re-inventing the
lunge is the best way to go. Alternate Runner block lunge with a back kick up and
the Reverse lunge with knee lift to chest.
Combination of both exercises and proper diet will not go without a hard work. Any
weight loss is not a bed of roses; it is not easy bur it is not anything hard to
achieve. The positive mental attitude is paramount to keeping the shame of
thunder thighs at bay.
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CHAPTER XIV: WATER FASTING WEIGHT LOSS: A HIDDEN WAY TO LOSING
WEIGHT
Water fasting for weight loss has gained considerable popularity in the recent past.
It is considered the fasted way to shedding of extra weight and it is so natural.
Water diet serves to hydrate the body and to give a full tummy sensation, a key
factor to reduced calories in the diet for weight loss. Water serves as the body oil
that cleans out most of toxic substances and in this case when on fasting doubles
to weight loss.
Water fasting for weight loss is effective but risky too. It requires a fore knowledge
of what you expect and you are likely to go through. Water fasting for weight loss
goes in to about five stages for a success in weight loss. There is preparation,
planning actual water fasting and how to come from the fasting has to be a well
execute plan. Fasting gives your body time to heal from environmental and food
pollutants and toxin. A prior knowledge of the side effects that come with water
cleansing diet is key. You may have dizziness, headache or even faints during
water fasting. This call for a proper planning before for an on call person in case
you pass out.
While planning your water fasting, select the time that you will on away from foods.
This requires that one set time that you will be on water diet only. For beginners it
is advisable to experiment with shorter fasts and progressively to longer hours and
days up to 30-40 days. Make sure it is at the best days that you have no stress and
your mind is not straining.
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Prepare for the worst of side effects and even be ready to stop the programmer
before you are overwhelmed by the side effects that range from nausea, headache
and dizziness. This need to be your quiet time and you may as well be meditating
for the best psychic preparedness. One should also be prepared since water
fasting lead to a fast weight loss. This should not find you as a surprise.
For those under medication or with certain medical conditions, it is advisable to
consult with their physicians before going on a full water diet. This will help avoid a
worsening medical condition for weight loss or straining the body beyond the limits.
For those people with fast metabolism, water fasting is usually difficult for them.
Do experimental water fasting to prepare your body for the challenge. This may
involve replacing a meal with natural water. It may also mean 12 or 24 hours water
fast. This will work so well with your water fasting since it won’t be a new thing to
your body.
Going to the water fast now make sure you take enough of clean natural water.
Natural spring water is more preferred but tap water is what is mostly available.
The water fills in the space that food would have, the feeling of fullness tricks the
body to work out on the weight hence the resultant weight loss.
Have enough of rest during the night. This is the time when you will feel less
energetic and a drop in stamina. Since there is no much energy supply to the body,
you need a rest to maintain metabolism as low as possible and to avoid
overexerting yourself.
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When a longer water diet period is looming, it is advisable alternate between a
healthy juice fast and the water fast. This ensures the body is not deprived of the
essential nutrients and vitamins.
It is advisable to get natural supplements or additives. These help balance the
electrolytes in the body and a healthy weight loss. The natural salts and the prune
supplements prevent water intoxication too. The weight is lost and the normal body
cells are left healthy and permeable.
Since you are water fasting for weight loss, avoid intense workouts during water
fasting. To help in detoxification you need light exercises that will leave the
muscles stronger after the fat loss. Such exercises may involve yoga, a light walk
and there are many options.
You have to come out of water fast in a smart way or else you may look like
starved or you go to rebuild effects on bursting to parties. It is advisable have a
smooth transition from the water fast starting with easy to digest and clean foods.
Start with fruits, vegetables and adjust to the healthy diets soon and avoid going
back to the kind of foods in the first place.
Prior preparation of the body and mindset are paramount to the success of water
fasting weight loss. And most importantly fasting has to be under a doctor’s watch.
Water fasting is not a light matter.
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CHAPTER XV: WAYS TO LOSING THIGH FAT ONLY IF EVERYTHING E LSE FAILS
Ways to lose thigh fat is so common statement with vast population of women.
Men are neither safe to thigh fat deposits occasioned by the current lifestyles.
Thunder thighs lead to a psychological disease whose cure is balance of metabolic
effects. There are several ways to lose the thigh fat; preference goes to individuals
for varied reasons. Methods employ works on a principle of burning the excess fat,
controlling the calories uptake and maintaining the general physical health. For you
to fit into your old forgotten wardrobe here are the tips on the ways to lose thigh fat.
If you are seriously in need to drop a few pounds from your thigh, you need to
target your thigh with thigh exercises. Your flabby fatty thighs if targeted with
exercises will be tones and there will remain the firm muscles that are strong.
Thigh target exercises may be squats. There are so many types of squats. You
may choose to do them with an exercise ball. The ball increases the intensity of a
squat and it will cushion your back too. Lunges are another option when done with
dumbbell of about 8pounds alternately too helps tone the fat from the thighs. Do an
inner thy press with repeats intermitted with short breaks. This works on the inner
thigh muscles reducing the fat immensely.
It is said more than a thousand times and it is not yet enough. Take a lot of water
and avoid the sweetened water in this case. Water cleans out the toxins in the
body and it is also a transport medium of nutrients in the body. Take the advantage
of water since it is readily available, cheap. This helps avoid the energy drinks and
the concentrated drinks that carry a lot of calories to our bodies hence fat deposits.
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Little do many people know that when water is taken cold it helps cut weight and
how. The body uses energy to heat up the cold water to the body temperature.
This increases body metabolic rate hence burns some fat. This helps to lose an
extra pound on the thigh fat.
Eating healthy doesn’t mean that you starve or skip meals. You need to be
watchful of what you eat and it will help you slim and get fit to the thigh. Make sure
your meals are well balanced with all the food groups and the correct ratios. Go for
the complex carbohydrates whose slow absorption into the body makes it not have
more than it requires at a time. Such carbohydrates include whole grains. For the
proteins in the meal choose the lean white meat. These include poultry, rabbits,
fish soy products and the like. Your fruits and vegetable selections should go for
the bets and make sure they are fresh. Consider Atkins diet, the law carb diet
avoids the insulin release by the body that leads to fat conversion and stacking on
the thighs.
Go for low calories diets. When working to lose thigh fat, you need to know the
calories you are taking daily since you have to make sure you burn more that you
are taking. You need to limit the general amount of all types of fat that you are
eating. Regulate the fat protein diets since they count at the end. Stick to the low
fat dairy and poultry products. Your fatty meals should have more of the omega 3
fatty acids and the monounsaturated fats; these will work against the cholesterol.
The high carb saturated and Trans fats make your thighs bigger and fat. Also do
consider keto diets more compared to the proteins.
54
It will be lame to think that one can achieve a single body part weight loss.
Exercising the whole body will result to ketosis and thigh fat is equally lost as the
whole body fat is lost. Have a full gym work out, it will help you exercise safely
under instructor and it is intense for fat burn. To burn more and more calories you
need to train hard and this will be achieved in a competitive or organized sport. For
those who are not good at playing games can join with friends for a workout group.
This makes it more of a fun and it will help burn more calories either in the
swimming pool or it the gym.
Lastly after the hard workouts and feeling exhausted, have enough time of rest. A
nice night sleep is such a laxative that makes the mind forgets that you are hungry.
People with sleep disorders are known for high appetites so it helps to sleep well in
burning thigh fats.
It is unhealthy to starve and it makes you put more weight.
55
CHAPTER XVI: MY S ECRETS FOR AB WORKOUTS
Ab workouts are exercises that primarily focus on the muscles in the abdominal
area. They build abdominal muscles making them stronger and resilient, such that
they are more able to stand harsh impact. Stronger abdominal muscles help
prevent back pains, making you more flexible and able to perform your daily
activities. Apart from that these exercises also make you look good. In order to
achieve stronger abs you need to do routines that focus on these particular
muscles. Here are some quality tips for ab workouts:
Learn the routine well and make sure you follow the instructions given. You can
only get desired results if you are doing that particular exercise in a proper manner.
Once you have learnt it, practice it often so that you master its basics. No matter
how much you do a workout routine, if you are not doing it well you will not gain
much from it. Remember doing the workout once is not enough, repeat it a couple
of times to achieve desired weight loss.
Take your time as you do ab workouts, embrace slow engagements as you try to
get to a specific position. This will lead to a buildup of pressure on the abdominal
muscles, which is a good thing. Slower movements make you achieve more and
reduce chances of physical injury.
Do not be quick about it, because then you will get tired a lot faster, also take note
that doing it faster will not fix the problem faster. Focus on repeating it many times
but doing it in a slower pace.
56
Learn to control your breath during the workout. Hold your breath as you do the
workout and inhale or exhale only when you achieve the particular position. When
you reach the desired position, stay at it for a longer time. It may be painful but by
staying at it you make your muscles more resilient hence you will reap a lot of
gains in terms of building and shaping them.
Apart from crunches incorporate other routines that involve the other parts of the
body. Focusing only on abs workouts will soon become monotonous and wear you
out. Hence the needs to mix and interchange with other routines that will let you
use other muscles but still help with abdominal muscles. Do core exercise involving
the hips, abdominal area and your back too, these help stabilize and strengthen
your core and spine. Cardio exercises too will help with the burning out of calories
so incorporate them too.
Eating healthy will give you the best long lasting results in terms of weight loss.
Avoid junk foods and processed foods, do not starve yourself because then you
will not have sufficient energy to do the ab workouts. Try eating a balanced diet
with fresh fruits, vegetables and low- fat milk products. The right diet during
exercise will help build muscle and at the same time break down the fats. Do not
miss any meal but instead eat small quantities many times during the day. During
workout you will sweat a lot so ensure you drink plenty of water to keep the body
hydrated at all times.
Do not involve the neck while doing crunches because after some time it will start
aching. When it aches it only means you are not doing the ab workouts correctly,
57
go back to the instructions. Let your upper shoulder do the work and not you neck,
also focus on the ab muscles and do different crunches do not limit yourself to one.
Another thing that you should take note is when doing crunches stretch the body,
be it the arms or the legs. Take that time before you try a routine to stretch, it is
good for you
Try to achieve intensity but don’t exhaust or injure yourself. Don’t try doing
everything in one day or in one sitting because you will not be able to exercise the
next day. Take a break after each routine to rest. When you start do only a few
exercises for the body to adapt first then increase them as the days go by. Maintain
consistency, do the exercises on a regular basis and challenge yourself with new
routines to achieve desired weight loss.
When you are using gym equipments for ab workouts, rely on the ab muscles to
work them. When using ab rollers, cables or the exercise ball it is very easy to miss
working the abdominal muscles.
Focus more on your muscles as opposed to the equipment to lose weight
otherwise you will not see much difference. You can ask the instructor if you are
doing it right, if not let him show you the best way to go about it. Always focus on
the quality of the ab workouts as opposed to the quantity so as to lose more
weight.
58
CHAPTER XVII: TALKING ABOUT DIET: VEGAN WEIGHT LOSS
Veganism dates back to 1951 when a group of people decided to pure eat on
vegetarians and consumption of animal products perceived as animal exploitation.
Those people whom purely live on vegetables are called vegans or vegetarians.
With the current trends of lifestyle, many people don’t consider a meal complete
without meat or animal products. Vegans live on diets of legumes, vegetables,
fruits, nuts, seeds and grains. More than often vegans feel safe from putting on
excess and unnecessary weight. They end up over eating themselves or eating on
more processed foods and longer stored vegetable. These leads to overweight and
the whole plants diet gives body more energy and that model shape.
The number one secret to lose weight on a vegan diet, you should avoid junk
vegan foods. It is not a healthy decision to go for the boxed vegan treats and overly
processed ones like pizza non-diary cheese and the likes. The freezing of the
vegetables in the diet destroys the good nutrients in them hence make them junky
and unhealthy.
You need to change your shopping habits. Always go to the farm market for the
fresh vegetables, grains, nuts and fruits. You will agree with me the taste of these
vegetables does change after they are frozen in the supermarket. More than often
when we go for the tinned food substances like beans, there is lots of carbon in
them and the more likely they are to make us gain a lot of weight.
Many are times you have a vegetarian meal bur when you spice it up with organic
flavor like oil and spices. It becomes more fattening meal. Use natural seasoning
59
and the herbs to flavor your food. This breaks the boredom of tastes and it real
adds flavor for a fulfilling meal. It is advisable to compare the organic vegetable
and preference to the ones grown in more balanced soil nutrients. This helps get
over the undesired mineral salts in the vegetables.
For a healthy living, a snack comes in handy. The big danger looms that you grab
whatever is near you for a snack. Make sure your snack is a fruit rich with fiber.
The fiber would make your belly feel more full and for longer. This acts a shock
absorber for eating more often. I would highly recommend apples and or pears.
Always avoid dried fruits since they may not be free from other sugars in additives
and may be satiable.
Always remember that weight loss is a combined result from diet and exercise.
Some physical activity is equally advisable with the vegan diet. Get involved in a
sport you love, do some light exercises that may be crossfit, yoga, swimming or
even cycling there are many options.
Keep away those cereals that are more sweet and sugary. Oatmeal is highly
recommendable with bananas, cinnamon, flaxseeds and many more options.
These are known for less gluten levels and are cholesterol deprived. This makes it
easy to fight against cholesterol deposits in the body. Such cereals are known for
high calories in the diet. When taken in high amounts and more often they lead to
weight gain at very high rate.
Notably consume sparingly the high fat plant foods. However they are healthy and
are needed for skin, avocados, guacamole nuts, seeds, coconuts nuts butter and
60
the likes should be reduced when one is trying to shed some pounds. The goods
fats if taken in excess they lead into thin fat layer deposit on the body.
Avoid alcohol and other drinks. Dinks like coffee may not seem to have effects on
the weight. You can imagine on a daily cup of coffee with a table spoon of sugar on
how much calories they end up in your body. Alcohol when taken a little and a
wine glass is healthy bur what are the chances that one doesn’t get enough and
end up over consuming more calories.
Finally it’s always advisable to spread out the calories of the vegan diet though out
the day. Your heavy breakfast, filled with un-starchy veggies should be followed by
lighter meals with snacks in between. The plant foods are known for low calories
hence will help reduce weight.
The vegan diet has to come along with a lot of water. General health requires one
to take a good amount of water daily. Water helps in natural detoxification and
body hydration. It is that hydrated body that can lose fat deposits and still be
strong. It has a scientific back up that a vegan diet programme helps lose excess
weight, keep the desired weight and keeps off the weight gain.
61
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62

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