American waistlines continue to grow

It appears as though abdominal obesity could be a growing problem in the US, as a new study has found that both its prevalence and the average waist circumference of American adults have increased from 1999-2012.

Abdominal obesity, sometimes referred to colloquially as "belly fat," is a risk factor for coronary heart disease.

These findings contrast with past research that used data from the National Health and Nutrition Examination Survey (NHANES).

Previous analyses suggested that the prevalence of obesity had not changed significantly from 2003-2012.

However, the authors of the new study state that "in contrast, our analyses using data from the same surveys indicate that the prevalence of abdominal obesity is still increasing."

"The reasons for increases in waist circumference in excess of what would be expected from changes in BMI remain speculative, but several factors, including sleep deprivation, endocrine disruptors, and certain medications, have been proposed as potential explanations."

The dangers of abdominal obesity

Abdominal obesity - sometimes referred to as "belly fat" - is excess fat comprised of both the fat just below the skin (subcutaneous fat) and fat inside the abdomen surrounding the organs within (visceral fat).

The National Heart, Lung and Blood Institute (NHLBI) identify abdominal obesity as a metabolic risk factor - a condition that raises the chances of developing health problems such as heart disease. They state that excess fat in the area of the stomach is a greater risk factor for heart disease than excess fat in any other area of the body.

Abdominal obesity is measured by the waist circumference. While obesity is often calculated using body mass index (BMI) measurements, some studies have found that individuals with a normal BMI score have had a large waist circumference, thus increasing their risk of cardiovascular disease.

Measuring waist circumferences

The study, conducted by Dr. Earl S. Ford and colleagues from the Centers for Disease Control and Prevention (CDC), involved analyzing data from seven 2-year cycles of the NHANES. They began with 1999-2000 and observed waist circumferences and rates of abdominal obesity up to the 2011-2012 cycle.

The authors examined data from 32,816 men and non-pregnant women aged 20 years and older. Abdominal obesity was defined by the authors as a waist circumference greater than 40.2 inches (102 cm) for men and greater than 34.6 inches (88 cm) for women.

They found that, over time, the average waist circumference increased significantly, from 37.6 inches at the beginning of the study to 38.8 inches at the end. The overall prevalence of abdominal obesity also rose, from 46.4% to 54.2%. Significant increases were noted in the following groups of adults:

• Men: 0.8-inch waist circumference increase, 6.4% abdominal obesity increase.
• Women: 1.5-inch waist circumference increase, 9.3% abdominal obesity increase.
• Non-Hispanic white people: 1.2-inch waist circumference increase, 8% abdominal obesity increase.
• Non-Hispanic black people: 1.6-inch waist circumference increase, 8.5% abdominal obesity increase.
• Mexican Americans: 1.8-inch waist circumference increase, 9.3% abdominal obesity increase.

The authors acknowledge that one limitation of this research is that their analysis does not include data for people of Asian origin prior to 2011-2012, nor does it distinguish the data from specific Asian or Hispanic populations.

Managing obesity

"At a time when the prevalence of obesity may have reached a plateau, the waistlines of US adults continue to expand," say the authors in their study, published in JAMA.

As abdominal obesity is a risk factor for coronary heart disease - the number one cause of death for men and women in the US - addressing these increases could be high on the agenda for health officials.

The NHLBI recommend that clinicians assess the waist circumference of their patients. The researchers state that their results "support the routine measurement of waist circumference in clinical care consistent with current recommendations as a key step in initiating the prevention, control, and management of obesity among patients."

The best ways to battle belly fat and reduce the waistline are to eat a healthy diet full of fruits, vegetables and whole grains, keep portion sizes in moderation and get the appropriate amount of physical activity every day.


While it provides physical health benefits by combating abdominal obesity, physical activity can also improve psychological health. Recently, Medical News Today reported on a study that found cycling or walking to work is better for people's mental health than driving.

Source:- http://www.medicalnewstoday.com/articles/282599.php

Waist to height ratio

Waist to height ratio is a simple measurement for assessment of lifestyle risk and overweight. Compared to just measuring waist circumference, waist to height ratio is equally fair for short and tall persons. This calculator is valid for children and adults.

Instructions:
1. Measure your waist circumference at a horizontal line one inch above your belly button.
2. Enter waist circumference and height by turning the dials.

Background:

Measuring waist to height ratio is gaining popularity in the scientific society as several studies have found that this is a more valid measurement than BMI. Just measuring waist circumference is inherently biased for people taller or shorter than average population.

This calculator uses the criteria for interpretitation suggested by Ashwell.

Source:- http://www.health-calc.com/body-composition/waist-to-height-ratio

Exercise - The Gift That Keeps On Giving

Don’t let food and family be your excuse not to exercise over Christmas

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IS the run up to Christmas leaving you feeling exhausted?  Has 2014 been a long year? Are you feeling drained and looking forward to putting your feet up over the Christmas period? 

Well as a personal trainer specialising in helping women over the age of 40 achieve their fatloss and fitness goals, my advice to you is DON’T.

Festive, frosty days are a great opportunity to wrap yourself up warm and get out and about in our beautiful countryside.

I was reading on the BBC* this morning that the BMJ has published research showing athletes live 2.8 years longer on average.  I know, I know, you’re not an athlete (and neither am I) so it’s important to note the research went on to say that the average Jo, over 40s women, can also get the same advantages as athletes by simply taking part in more exercise (approx. 150 minutes of moderate to vigorous exercise per week). 

Now, Christmas might not seem like the ideal time to start to get fitter. Yes, the family are around and the normal routine will have to go out of the window. But, why not take the opportunity to create a fun, fitness based Christmas regime by using my suggestions for easy ways to get more active over the festive period and give yourself the best Christmas gift ever - extra years of life:-

Go for a walk

Festive, frosty days are a great opportunity to wrap yourself up warm and get out and about in our beautiful countryside. The Ramblers Association has arranged a ‘Festival of Winter Walks’ so why not dust off your walking boots and check out the Greater Manchester ones here.

Got kids, grandkids, nephews and nieces, friends with kids? 

Teach them how to ride that shiny new Christmas bike or scooter by walking and/or running alongside them. Get down to the park to have a kick about with their new football. Skip, hula hoop or hopscotch, it doesn’t matter what it is, just make sure you tap in to their their boundless energy and enthusiasm for life to spur you into activity too.    

Strut your stuff on the dance floor

Well it is the party season after all.  And if you’ve not got a party to go to why not party in your PJs?  Put on some Christmas tunes and dance around the living room.

Try some festive sports

Outdoor ice skating rinks are all around, so get your skates and go.  Fancy skiing, snowboarding or other winter sports?  Why not use the Christmas break as an opportunity to give them a go.

Already a regular exerciser/gym goer?

Plan your Christmas workout schedule now.  Don’t let the fact that your routine is disrupted become a reason to not exercise.   Write it on the calendar or in your diary and make it happen.

Remember, exercise doesn’t have to be a chore – it can be fun.  So get out there this Christmas and get yourself and your family fitter, healthier and happier.

*You can read the full BBC article here.

Source:- http://www.bodyconfidential.co.uk/Fitness/Exercise-The-Gift-That-Keeps-On-Giving

Power Walking - A Real Workout

TIPS FOR WALKING FASTER

1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up. 2. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed). 3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows  higher than your sternum (breast bone). Swing your arms faster and your feet will follow. 4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward. 5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster -- take smaller, faster steps. 6. Push off with your toes. Concentrate on landing on your heel, rolling through the step  and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward. 7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is  increased yet you are not out of breath. WALKING DON'TS Common mistakes made by walkers...  1. Do not over stride 2. Do not use too vigorous arm movements 3. Do not look at the ground 4. Do not hunch your shoulders 5. Do not carry hand weights or place weights on your ankles What is the difference in power walking, fitness walking, and racewalking? Fitness walking is called by many different names - power walking, fitness walking, health walking. Power walking is commonly used to represent an  exaggerated walking style. This style of overstriding and exaggerated arm  movements is often linked with injuries. Because of this I don't generally use  the term power walking. A better term for a healthful energetic walking pace  is "fitness walking". Fitness walking is much more than a stroll or nature walk. When fitness  walking you incorporate the muscles of the upper body making it a  GREAT aerobic activity. It burns approximately the same calories as  running, yet it is much easier on the body. Because more muscles are used  it burns calories much quicker than less aggressive walking. It also tones  muscles in the buttocks, thighs, hips, shoulders, upper back and abs. Most fitness walkers average about 12 to 15 minutes per mile. Unlike racewalking; there is no official definition. There are no rules.  If you walk at a purposeful fitness walking pace using good technique  you are a fitness walker. Use tips above to insure good walking form and to increase your pace.

Source:- http://www.thewalkingsite.com/howtowalk.html

30-Minute Power Walks That Blast Fat

Thousands of doctors recommend it. Hundreds of studies extol its benefits. It's simple. It's enjoyable. You can do it virtually anywhere. And, when it's done right, walking can blast away fat as fast as jogging—maybe faster. Even better, power walking is easier on your joints, since you hit the ground with less than half the force you do when you jog. As a result, you're less likely to have your fitness goals sidelined by soreness or injury.

The secret is shifting from the typical window-shopping stroll to a more athletic gait and pace. It takes a little practice, but the payoff is a lower-body makeover that'll definitely put some strut in your step.

Getting Started
This is a moderate-impact aerobic activity, so you know the first thing you have to do is get yourself some good shoes. Prevent sore, achy feet by wearing walking shoes that are light, roomy, and flexible. When you bend the shoe, it should yield easily at the ball of the foot. When it's on your foot, there should be a thumb's width of space from the end of your longest toe to the front of the shoe. If your shoes are too stiff or too tight, you'll be battling tingling toes and achy joints 20 minutes into the walk.

Next, you want to work on your pace. For optimum calorie burning, I recommend aiming to walk at about a 4.5-mile per hour (mph) pace. Fitness scientists at Washington University in St. Louis have discovered that if you walk at this pace, you can burn almost as many calories (201 per 30 minutes, based on a 140-pound woman) as someone jogging at about the same speed (223 calories per 30 minutes) because you're using the same amount of energy to stay in motion. Of course 4.5 mph is a fast walk; if you haven't been walking regularly, you shouldn't expect to hit that speed right out of the gate. Start at a slower pace and use the same fat-burning power walking form to work up to this speed.

To find your current pace, go to your local high school running  track (it should measure one-quarter of a mile) or take a drive and measure a mile around the neighborhood with your car's odometer. Then go out and walk the mile. If it takes you 20 minutes, that's 3 mph; 15 minutes is 4 mph; 13 minutes is 4 1/2 mph, and 12 minutes is a highly athletic 5 mph. The brisker your pace, the more calories  you will burn. But if all you can manage is a 20-minute mile, don't worry. Walk regularly, and within 3 weeks, your pace and endurance will increase.

Aim for 4 to 6 power walks a week. Beginners should strive to stride for 20 to 30 minutes. More experienced walkers can step it up to 45- or even 60-minute sessions (when time allows). As a rule of thumb, increase your workout time by 10 percent a week. So if you're currently walking 30 minutes a day, 4 days a week, then you should add only 12 minutes to your total weekly walking time the first week you increase. Remember that your workout time includes a few minutes to warm up and a few minutes to cool down and stretch.

Tips and Techniques
It's super easy to walk off extra weight if you start walking the right way. Here's how to transform your everyday stroll into a fat-blasting, muscle-toning stride.

Roll heel, ball, toe 
Tell most women to pick up the pace, and they will immediately lengthen their strides. But long strides are actually less efficient and more tiring than quick heel-ball-toe steps. To perform the proper quick-step stride, concentrate on landing on your heels, rolling through your instep, then propelling yourself with a push off your toes. You'll be surprised at how fast these little steps can be.
Hold your head high. While it's important to watch where you're going, you don't want your head to hang down toward your feet. Raise your chin up and look about 10 feet ahead of you. This will give you plenty of peripheral vision to see the sidewalk below yet still keep your neck and head in picture-perfect posture.

Swing your fists
Instead of letting your arms hang down loosely by your sides, bend your elbows 90 degrees, close your hands in relaxed fists, and swing them in an arc from your waist to your chest, keeping them close to your body. By swinging your arms, you'll walk faster, burn more calories, build upper-body strength, and keep your fingers from swelling the way they often do after you've walked for a while.

Zip up
For a stronger stride, suck your abdominal muscles  in and up like you're zipping a snug pair of jeans. Contracting your abs not only helps tone your tummy, but also supports your spine so that you maintain proper posture while you walk.

Tighten your butt 
Your glute muscles are the engine that puts power in your stride. Make these muscles work even better by keeping them active as you exercise. Hold your butt muscles taut and contracted as you walk by pretending to squeeze a dollar bill between them (it's silly, but it works) as you walk. As a bonus, your glutes will get firmer faster.

Pretend you're late
If you're still not sure how fast you should be walking, here's a quick, measurement-free way to remember. Pick up your pace to the point where you're just about ready to break into a jog. That's about where you want to hover for most of your walk. Your pace should feel as it would if you were running late for an important appointment.

Add intervals
If you can't quite sustain the speedy pace you'd like, add intervals to your workouts; it's the fastest way to get quicker and fitter. Although the term sounds intimidating, "interval training" means nothing more than adding quick bursts of speed to your workout. Do this on just 2 nonconsecutive days a week (walk at your usual pace on the other days) and you'll burn mega-calories as well as increase your walking speed. Here are a few 30-minute interval sessions to try. For all interval sessions, judge your exertion on a scale of 1 to 10, with 1 being standing still and 10 being on the verge of exhaustion.

Classic Pyramid: This simple interval session gradually builds in intensity to a peak, then eases back down.

Pace	Time (Minutes)	Exertion (1 to 10)
Warm-up	5	5
Typical	5	6
Brisker than usual	4	7
Fastest possible	2	8
Brisker than usual	4	7
Typical	5	6
Cool-down	5	5

Peaks and Valleys: This workout combines big blasts of speed with slower recovery breaks.

Pace	Time (Minutes)	Exertion (1 to 10)
Warm-up	5	5
Typical	3	6
Fastest possible	2	8
Typical	3	6
Fastest possible	3	8
Typical	4	6
Cool-down	5	5

Crazy 8: This workout is a fun mishmash of moderate- to high-intensity intervals.

Pace	Time (Minutes)	Exertion (1 to10)
Warm-up	5	5
Brisker than usual	8	7
Typical	4	6
Brisker than usual	4	7
Fastest possible	2	8
Typical	2	6
Cool-down	5	5 Source:- http://www.fitbie.com/30-minute-power-walks-blast-fat

Five Rep Workouts for a Bikini Body

A five rep weight training program creates lean, defined muscles.

Doing just a few reps with a heavy amount of weight you can only lift for about five reps burns more fat in less time and helps you create a more defined, muscular physique. Women won't bulk up from this type of lifting, due to the lack of testosterone levels required for large, fast muscle growth. The fastest way to get a bikini body is to do cardio workouts and do strength training exercises optimal for fat-burning using heavy weights.

Benefits

If your goal is to shed body fat, lifting heavy weights for five reps is better than lifting for sets of 10 or more reps. In five challenging, explosive reps, you'll burn more body fat by recruiting your fast-twitch muscle fibers instead of slow-twitch fibers. This releases more fat-burning hormones and muscle-growth hormones. So you won't just burn more fat, but also build sexy, lean and defined muscles to show off in a bikini.

Choosing Your Weight

Use dumbbells, kettlebells or machine weights to lift heavy weights if you're a beginner, but when you get stronger try using barbells, which can help you easily pack on more weight. You should be able to lift the weight slowly for at least one rep but no more than four reps, so that when you lift for five reps you use explosive power. This ensures you activate your fast-twitch muscle fibers to burn more calories. If you can't do five reps without losing correct form, your weights are too heavy and could put you at risk of injury. Once you've chosen the right amount of weight for an exercise, do at least three sets of five reps, resting about a minute between sets for muscle recovery.

Related Reading: Six-Week Intense Bikini Workout Plan

Choosing Your Exercises

Start each workout with the most effective exercises for fat-burning before doing a variety of other exercises. According to the American College of Sports Medicine, exercises like squats and lunges that work multiple muscles at a time stimulate more muscle-growth hormones and burn more fat. Make sure you target all your major muscle groups. For example, do hamstring curls for your hamstrings, leg extensions for your quads and overhead triceps extensions for your triceps.

Variation is Important

The more you vary the exercises you do, the more you challenge your muscles and activate different muscle fibers. Target each major muscle group with at least two different exercises at least twice a week. You can also vary the range of repetitions you do from workout to workout so that you work your slow-twitch muscle fibers as well, which are responsible for muscular endurance. For example, you may do one or two 5-rep workouts a week, and one or two 20-rep workouts a week. Get at least three hours of cardio activity each week to burn more calories and for balance in your exercise regimen.

Safety Considerations

Especially when lifting heavy weights, it's important to use proper form and correct technique to avoid injuries. Have a personal trainer help you if you're new to strength training. Avoid over-training by letting your muscles recover for at least 48 hours before strength training them again. If you feel muscle or joint pain during exercise, stop immediately and rest, elevate and ice the affected area.

Source:- http://livehealthy.chron.com/five-rep-workouts-bikini-body-4023.html

My Weight Loss: Before & After (Pictures)

Source:- https://www.youtube.com/watch?v=Vw-ndCwowYk

eat the damn cake

how did my butt get this big?

The weirdest thing is happening. My body is changing. I’m like a transformer– one second I’m just an ordinary looking person and the next…I AM SPACE ROBOT KATE FROM THE PLANET ZYLEX FOUR. I HAVE COME NOT TO HURT YOU BUT TO HELP YOU SAVE YOUR WORLD FROM CERTAIN DOOM. It’s a pretty noble calling, saving the world from doom. I try to take it one day at a time, y’know?

(I’m this one. It’s the cutest. Except I don’t start out as a car.  source)

But really. I hit twenty-four, March of last year, and my body was like, “Alright. Enough is enough. I’m bored as, um, bored can be. Things are about to get CRAZY in here!” (My body watches its language when we’re in public.) Things got crazy. All of my fat started relocating, like it had just decided to up and move to the mountains and never come back. Which I sympathize with.

Suddenly, my butt was a lot bigger. Bear did that thing where he sweeps me off my feet and runs around with me (to show how strong he is and how seriously he takes being a husband), and we went by a mirror and I was like, “Whoa. Stop right there. Is that my butt?” He stopped. I was like, “I mean, like, all of that…Does that all count as the butt? Even way over on the sides? Because that is HUGE.”

He seemed like he may already have known.

My breasts got bigger (though, as I mentioned before, not enough to bust through to the next cup size), my belly got bigger. There were certain little clingy dresses that suddenly looked embarrassing. My arms got chubbier, and so did my thighs. Just about everything was chubbier, actually.

So finally I decided to weigh myself, and see how dramatic things really were. I don’t own a scale, so I almost never weigh myself. I got on the scale at my parents’ house. I held my breath. I closed my eyes and prayed. I looked slowly, slowly down. For a second, I thought I saw it tell me that I was thirty pounds heavier than the last time I’d checked. And then my vision cleared and it was telling me that I was exactly the same weight I’d been for a long time. No, wait, I was three pounds lighter.

I have no idea what the deal is.

What is with that? Seriously. What is happening?

I don’t think there’s any going back, really. This may just be my new body. I may just have to deal with it. It happened so suddenly, like going through puberty, that I wasn’t prepared.

Bear likes to take credit. He says that it’s all the husband pheromones he’s releasing all the time, that are making my body prepare for childbirth, or something. He says this jokingly, but I’m not ready to rule it out. I don’t really have a better explanation. Maybe I should birth a few children, to test the theory. Kidding. That was definitely a joke.

Sometimes I’m scared. I get this sense that my body is in control, and I don’t have a say. Who knows what might happen next. Fur? A third arm?

And then sometimes I’m just impressed. Like, way to go body. That must be some sort of record. You did that in like fifteen seconds. Kudos. You’re an artist. An artiste! And look at the butt! That is some butt.

Source:- http://www.eatthedamncake.com/2011/02/15/how-did-my-butt-get-this-big/

Butt Workout 1

Source:- https://www.youtube.com/watch?v=SmcLB9ObdOM

Bikini Bum

Bikini Bum

The best exercise for your bum is the squat. Squats are the best exercise for shaping not only your bum, but also your thighs. The problem with squats is that people tend to find them too hard, or they put too much pressure on their knees causing them pain. It is a good idea to do squats against the wall, with a Swiss ball resting between your back and the wall. You then lean back against the Swiss ball as you squat down, and while you push yourself back up. The Swiss ball modifies the exercise to make it a lot easier on your back and knees, but it will still workout your bum and thighs.

While performing the squats it is important to stand up straight, and have your feet shoulder width apart. You should keep this posture during the whole squat. If you place your arms out to the side during the movements this will help you to keep your balance.

A key thing to remember when performing squats is that you should never let your knees go over your toes, ie. you should always be able to see your toes. The best way to describe this is to bend knees slightly, then pretend you are sitting down on a public toilet seat, ie. push your bum backwards and down at the same time.

Starting from the standing position you need to slowly squat down till your thighs are parallel to the floor, just like how your legs would be if you were sitting in a chair. Hold this position for 3 seconds and at the same time squeeze your bum muscles. Then push up through your heels to the starting position, once again standing up.

The key to this exercise is to go slowly. The slower you squat down and the slower you stand up again the more your muscles will work. The 3 second pause in the middle is also important. Start by doing 15 of these squats four days a week. Add another set of 15 squats per day over the next four weeks, so that by week four you should be doing 4 sets of 15 repetitions four days a week.

You will notice a significant different in your bum after four weeks of these exercises, and best of all they will only take minutes of your time.

If you really want a big difference in your bum & thigh area, it is a good idea to pick an exercise such as swimming, running, walking fast, biking, gym classes etc. If you can do cardio exercises everyday, and get your heart moving, this in turn will start the fat burning process.

Cardio also is the best way of getting rid of cellulite. Daily exercise and a good diet will lead to a decreased amount of total fat in the body, and will make cellulite become less noticeable. Cellulite on the bum and thigh area can also be helped by massaging these area's daily, as cellulite is often a result of a build up of toxins. Body Brushing daily before you shower will not only help tone up flabby areas, but will also help with cellulite.

Another easy way to make a difference to your bum is the bum clench. This can be done anywhere...while watching TV, sitting at your desk at work, driving in the car. It is a very easy exercise and can make a difference to your rear, but only if done regularly.

To perform the bum clench, you need to stand or sit and then concentrate on squeezing your butt cheeks together and up. It is not a big movement but you should be able to feel it. Hold each bum clench for 5 seconds. Aim to do 20 bum clenches twice a day to see results.

Source:- http://www.nofat.co.nz/NoFatBumExercises.htm

The Quickest Way to Lose Weight on Your Legs & Bum

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A lean lower body is attractive in almost any clothing.

• Very beautiful legs image by Hunta from Fotolia.com

If your lower body seems heavier than the rest of your body, that’s likely where you store your excess fat. No single exercise or food will specifically burn fat from around your legs and bottom -- your body does not discriminate when using fat for fuel. You must induce all-over weight loss. Once you’re dropping pounds you’ll notice a slimmer lower body. In the meantime, you can build muscle to create a more toned appearance in your problem areas.

Calories

Weight loss depends on eating fewer calories than your body burns each day. This forces your body to use its own fat for energy. Total daily energy expenditure, or TDEE, refers to the calories your body requires to sustain daily activities. While it is best to have your physician calculate this number for you based on age, gender, health, body fat percentage, weight and lifestyle, you can determine a rough estimate on your own. According to Kansas State University, multiplying your weight in pounds by 15 and then 16 will determine the range of calories you need daily. If you weigh 165 pounds, you need between 2,475 and 2,640 calories per day based on this equation. Subtract 500 to 800 calories from your resulting number to determine an amount of calories that will encourage weight loss. Never eat fewer than 1,200 calories per day; not only is this unhealthy, it can slow your metabolism and, as a result, hinder your weight loss. Eating within your determined calorie range will result in noticeable weight loss. If you carry most weight around your legs and bum, you should see a difference within a couple of weeks.

Diet

Knowing how many calories you need to consume to lose weight is helpful but, if your diet is unhealthy, staying within that limit will be tough. Fresh fruits and vegetables, lean meats, skinless poultry, fish, whole grains and legumes will help you build a balanced diet that fits within your goals. Fruits and vegetables are always healthful choices for snacking, and most have fewer than 100 calories per serving. Lean protein sources help balance your nutrition, and grains or legumes make your meals more filling. Sample meals that fit in a calorie-restricted diet include a broccoli and chicken breast stir-fry, salmon over fresh spinach, an egg white omelet with asparagus spears, ground turkey chili with black beans and oatmeal with bananas. Replacing processed junk foods in your home and place of work makes it much easier to eat a low-calorie diet. The healthier your diet is, the easier it will be to drop weight from your legs, bottom and the rest of your body. Also, try to drink a minimum of 64 ounces of water per day.

Exercise

All physical activity burns calories, particularly intense exercise. For example, if you weigh 150 pounds, you burn about 150 calories on a 30-minute walk, but you’ll burn nearly 400 calories on a brisk 30-minute jog. Aim for a minimum of 30 minutes of vigorous exercise, five days a week. To speed up your weight loss, strive for an hour of vigorous exercise five to six days weekly. Weight lifting, skipping rope, running, hill sprints, stair climbing, jumping jacks, spinning, step aerobics and Pilates are examples of exercises to try. Perform weighted exercises for your lower body to increase muscle tissue, which will reduce the appearance of cellulite. Most quality heart rate monitors will tell you roughly how many calories you burn every workout session. Always consult your health-care professional before beginning an exercise routine.

Lifestyle Changes and Temporary Fixes

Following the usual recommendations -- take the stairs instead of the elevator, exercise during television commercials or park farther away from the grocery store -- will speed up the fat loss on your legs and bum. The more you’re moving, the more fat you’re burning. Being more active and controlling calorie intake for the long term will help you keep the weight off. If you want your legs and bum to look smaller right away, you can buy shapewear to change your silhouette temporarily. This will not help you lose fat, but it can make you more confident in social situations.

Source:- http://healthyeating.sfgate.com/quickest-way-lose-weight-legs-bum-7671.html

Thinner Thighs And Bum!

thinner thighs and bum!

For you to acquire great lean and slim legs you must go beyond a few simple leg exercises and instead adopt a routine to achieve a combination of fat loss and improved muscularity and flexibility of your legs. If you want slim legs, make sure that you have read how to lose stubborn fat first. Also, learn about how to slim calves here.

Generally, women’s legs and thighs start to get skinny around a body fat percentage of 18%. For your thighs (especially your inner thighs) to become leaner, thinner and tighter and cellulite free, your overall body fat must be reduced through a combination of proper nutrition, exercise and consistency. Your nutritional plan must include frequent healthy meals and snacks to control blood sugar levels (5 small meals a day) and a slight calorie deficit. How much you are able to slim down your legs will depend on your body type, i.e. whether you are an endomorph, mesomorph or ectomorph.

Honestly? For women to get to the point where their legs/ thighs are slim and tight, with no cellulite, they must put in perspiration and persistence. No one can do it for you. A great body does not come easily to anyone, not even those who seem to have it all and make it look easy. It isn’t. The hardest part perhaps is focus. There will be times when you get bored and times when you feel like giving up, because the results you were expecting are not forthcoming. This is a test of your determination; of how badly you want it; of staying the course and of keeping your eyes on your goal or of giving up. The choice is yours.

HOW TO GET SLIM LEGS & THIGHS

1. DIET FOR SLIM LEGS & THIGHS

1. Determine caloric requirements
2. Low carb nutritional plan
3. Frequent small meals

2. CARDIOVASCULAR EXERCISE FOR SLIM LEGS & THIGHS

Try doing 5 days per week of cardiovascular exercise. Your exercise routine should include 30 to 45 minutes of aerobic exercise (moderate intensity) and interval training, which you can do on alternate days. HIIT (high intensity interval training) is incredibly effective at getting rid stubborn fat. If you can, add some circuit training into the mix. This will strip the fat off your legs and develop shapely muscle for fantastic definition. If you feel you have overly muscular legs, avoid interval training and stick to long duration cardio instead. This will strip fat and even decrease the size of your leg muscle a little (read more about slim down muscular leg muscle here) to develop leaner, smaller legs. However, most women need to increase leg muscle to increase the shape and firmness of the thighs and get rid of cellulite. Generally only mesomorphic women have no need to increase leg muscle, as they tend to already have muscular legs and any increase may cause bulky leg muscles.

Try choosing exercises that directly use your legs, i.e. power walking, jogging, in-line skating, step machine, aerobic or spinning classes. The benefit is that you are burning fat, as well as developing your leg muscles. As your body fat drops and you develop tight muscles in your legs, you will start to notice a leaner look. If you are already doing cardio that directly uses your leg muscles, increase the difficulty and definitely add interval training to your workout.

If you enjoy using the elliptical trainer to burn fat, make sure you are using the elliptical trainer correctly to avoid building large thigh muscles. You should sit back in your heels a little and stick your butt out as much as you can. This posture ensures that you target your butt, outer thigh and hamstring muscles, instead of your quadriceps. This will avoid building very large muscular thighs, as many inadvertently do on the elliptical machine.

3. EXERCISES FOR SKINNY LEGS & THIGHS

A total body resistance-training program is vital (30-minute training session). Although you cannot spot reduce, you can choose exercises that target the muscles in your problem area – your legs. Thus, if you want to focus on a specific area, in this case your legs, you can create a special workout centered only on this or simply incorporate it into your current routine. You should not be worrying about flabby legs until you have reached a point in your weight loss program where you are VERY close to your target body fat percentage. If not, you should be focusing on total body fat reduction. Your legs, like any muscle group, will adapt to the same routine over time, as your body becomes more efficient at the movement (occurs after about 6 weeks). You can continue to do the same exercises, but you need to change some parameter of the exercise, i.e. increase intensity or weight, or add volume, increasing the difficulty. This also applies to your cardiovascular workout.The more experience and the less body fat you have, the more intense your program should be. Take your time with these exercises and focus on precise movement. Your goal should be to isolate your leg muscles and create a slight burn – working your muscles. High repetition squats (15-20 reps), squats (inner thigh), lunges (legs and bottom) and step-ups are great exercises for your legs. Three sets is your goal. However, beginners should start by doing one set, intermediates two, and advanced exercisers three sets. Between sets, take a 1-minute break. Try this:Cushion Squeeze

• Lie on your back with your legs bent and feet flat on the floor.

• Place a cushion between your knees

• When you inhale and contract your abdominal muscles.

• As you exhale, squeeze your thighs together without moving your pelvis.

• Hold this position for 5 seconds and slowly release and repeat 12-15 times.

• You can also perform the exercise sitting on a chair

• .

4. FLEXIBILITY: YOGA/ PILATES for Thinner Legs & Thighs

Stretching and increased flexibility is thought to give legs a nicer, longer and leaner shape. Stretch before and after exercise and take a Yoga or Pilates class. I do a combination/alternation of these vids every day:

POP Pilates: Legilates Legsercizes Leg Workout
POP Pilates: Inner Thigh Insanity
POP Pilates: Slimmer Inner Thighs & Runner’s Calves
POP Pilates: Legs and Thighs Workout
Check out her other workout vids too, amaaazing!


Source:- http://onefitmodel.com/thighs-and-bum