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3 Secrets to Thinner Thighs
Millions, if not billions of dollars are spent each year by people trying to reshape their hips and thighs, yet few of these
people ever achieve the shape they desire.
I’ve spent the past 20 years or so helping people, primarily women, target the hips and thighs I have found that there
are 3 things you must do to be successful at reshaping the hips and thighs.
So are you ready to learn the 3 simple steps?
Ok… here we go.
Stop the storage of new fat!
Exercising is pointless if later that day or the next you are adding more fat. One thing you must fully understand is this:
we don’t store fat due to a lack of exercise, we store fat because we supply too many calories at a time. So exercising to
lose fat is a waste of time unless you can stop storing new fat and the most effective method of stopping the storage of
new fat is to stabilize energy levels.
Many people don’t even understand what energy is. Energy isn’t how you feel, energy is the amount of fuel in your
body, more specifically, it’s the amount of fuel in the blood stream. So you can have no fuel in the blood stream yet feel
fine and vice versa. The “energy” that most people have is actually more determined by the blood flow in the body. The
greater the blood flow and circulation the more oxygen and nutrients your body receives, more efficiently, and to
portions of the body that normally don’t receive as much blood flow.
This however, is not energy. This is simply how you feel. Energy is directly related to fuel available in the body, which is
what you eat. So to simplify it energy levels are controlled by what you eat.
The human body is constantly burning calories, 24 hours a day and the amount varies based on how active you are at
different points throughout the day. So the key to stopping the storage of new fat is to only give the body the amount of
fuel it needs. For example, if your body needs 400 calories but you give it 700, there’s extra and there’s only two places
the extra calories can go: muscles cells or fat cells.
The first place the body wants to send the extra calories is the muscles cells but most of the time they are full so there’s
only one other place to go: FAT cells! So your goal is to MATCH YOUR EATING TO YOUR ACTIVITY LEVEL – GIVE
YOUR BODY ONLY WHAT IT NEEDS. The next question is, how do you know what your body needs. Well, it varies from
person to person and no number or point system can do that for you. The easiest way to figure it out is too continue
eating what you eat now, provided your weight is not going up, but break it up into smaller and more frequent feedings.
You’ve probably hear it before, “Eat 5-6 meals per day.” Well, there’s a good reason for it. Eating smaller and more
frequent meals/snacks makes it easier to give the right amount of food and not extra. This is a complex topic and one
that requires a more detailed explanation, which I do not have time for in this article.
Just remember this:
Stop the storage of new fat before you even think about trying to burn off the existing fat
Ok, on to step 2…
Increase metabolism with progressive strength training and high intensity cardiovascular exercise.
This is easier said then done. I speak with so many women who say “I don’t know why it’s not working, I strength train 2-
3 times each week.” Well, just because you exercise doesn’t mean it’s going to give you the desired result.
The one reason I think most people are unsuccessful with exercise is the lack of progression. They do the same
exercises all the time, using the same weight, and never do anything to make it more challenging. You must give the
body a reason to change.
There are numerous ways to be progressive with exercise but here are just a few.
For strength training:
increase the weight and or repetitions
rest less between exercises
change exercises frequently
For cardiovascular or aerobic exercise:
increase speed
increase time/distance
increase resistance/incline
change exercises frequently
perform intervals
Ok… on to step 3
3. Target those trouble spots
Let’s say that you are really trying to tighten and tone your hips and thighs. Rather than waste your time on the
inner/outer thigh machine week after week, you should incorporate some of the techniques I described above and use
with caution my BLASTING technique which I’ll cover now.
Just as it sounds you are trying to really shock the muscles into making large improvements in a short period of time.
Norm ally you would strength train a muscle group once or twice a week at a moderate to hard intensity level. When you
are trying to BLAST an area you train it more often, perform more sets and reps, and with higher intensity.
Here’s a sample strength training program that uses multiple techniques combined over a 5 week period for a
BLASTING effect on the hips and thighs:
Workout A
-Leg curl
-Leg extension
-Glute machine / raise
Workout B
-Leg press (wide stance)
-Hamstring bridge
-Wall sit
Workout C
-Stationary lunge
-Leg curl (no rest to next exercise)
-Squat
Week Monday Tuesday Wednesday Thursday Friday
1 Upper Body A Lower Body
Upper Body
2 B Lower
2 sets 15-20 reps C Lower
1 set – slow 8-12 reps B Lower
3 sets 6-10 reps
3 Upper A Lower – moderate workout Upper
4 C Lower – 2 sets 6-10 reps slow Upper A Lower – 3 sets 10-15 reps
5 B Lower – 4 sets 10-12 reps Upper C Lower – 2 sets 12-15 reps
This is just a quick example I just came up with off the top of my head and it may not be right for you but I just want you
to get the point. You need to force change. The human body doesn’t like it… it disrupts things. I should also say that
techniques like this should NOT be used often as you can quickly and easily over train and that does not help you meet
your goals.
If you apply just some of the techniques I talked about you will be sure to see some noticeable if not dramatic changes.
Just remember, work hard and smart!
As always consult a doctor before starting an exercise or diet program...
Millions, if not billions of dollars are spent each year by people trying to reshape their hips and thighs, yet few of these
people ever achieve the shape they desire.
I’ve spent the past 20 years or so helping people, primarily women, target the hips and thighs I have found that there
are 3 things you must do to be successful at reshaping the hips and thighs.
So are you ready to learn the 3 simple steps?
Ok… here we go.
Stop the storage of new fat!
Exercising is pointless if later that day or the next you are adding more fat. One thing you must fully understand is this:
we don’t store fat due to a lack of exercise, we store fat because we supply too many calories at a time. So exercising to
lose fat is a waste of time unless you can stop storing new fat and the most effective method of stopping the storage of
new fat is to stabilize energy levels.
Many people don’t even understand what energy is. Energy isn’t how you feel, energy is the amount of fuel in your
body, more specifically, it’s the amount of fuel in the blood stream. So you can have no fuel in the blood stream yet feel
fine and vice versa. The “energy” that most people have is actually more determined by the blood flow in the body. The
greater the blood flow and circulation the more oxygen and nutrients your body receives, more efficiently, and to
portions of the body that normally don’t receive as much blood flow.
This however, is not energy. This is simply how you feel. Energy is directly related to fuel available in the body, which is
what you eat. So to simplify it energy levels are controlled by what you eat.
The human body is constantly burning calories, 24 hours a day and the amount varies based on how active you are at
different points throughout the day. So the key to stopping the storage of new fat is to only give the body the amount of
fuel it needs. For example, if your body needs 400 calories but you give it 700, there’s extra and there’s only two places
the extra calories can go: muscles cells or fat cells.
The first place the body wants to send the extra calories is the muscles cells but most of the time they are full so there’s
only one other place to go: FAT cells! So your goal is to MATCH YOUR EATING TO YOUR ACTIVITY LEVEL – GIVE
YOUR BODY ONLY WHAT IT NEEDS. The next question is, how do you know what your body needs. Well, it varies from
person to person and no number or point system can do that for you. The easiest way to figure it out is too continue
eating what you eat now, provided your weight is not going up, but break it up into smaller and more frequent feedings.
You’ve probably hear it before, “Eat 5-6 meals per day.” Well, there’s a good reason for it. Eating smaller and more
frequent meals/snacks makes it easier to give the right amount of food and not extra. This is a complex topic and one
that requires a more detailed explanation, which I do not have time for in this article.
Just remember this:
Stop the storage of new fat before you even think about trying to burn off the existing fat
Ok, on to step 2…
Increase metabolism with progressive strength training and high intensity cardiovascular exercise.
This is easier said then done. I speak with so many women who say “I don’t know why it’s not working, I strength train 2-
3 times each week.” Well, just because you exercise doesn’t mean it’s going to give you the desired result.
The one reason I think most people are unsuccessful with exercise is the lack of progression. They do the same
exercises all the time, using the same weight, and never do anything to make it more challenging. You must give the
body a reason to change.
There are numerous ways to be progressive with exercise but here are just a few.
For strength training:
increase the weight and or repetitions
rest less between exercises
change exercises frequently
For cardiovascular or aerobic exercise:
increase speed
increase time/distance
increase resistance/incline
change exercises frequently
perform intervals
Ok… on to step 3
3. Target those trouble spots
Let’s say that you are really trying to tighten and tone your hips and thighs. Rather than waste your time on the
inner/outer thigh machine week after week, you should incorporate some of the techniques I described above and use
with caution my BLASTING technique which I’ll cover now.
Just as it sounds you are trying to really shock the muscles into making large improvements in a short period of time.
Norm ally you would strength train a muscle group once or twice a week at a moderate to hard intensity level. When you
are trying to BLAST an area you train it more often, perform more sets and reps, and with higher intensity.
Here’s a sample strength training program that uses multiple techniques combined over a 5 week period for a
BLASTING effect on the hips and thighs:
Workout A
-Leg curl
-Leg extension
-Glute machine / raise
Workout B
-Leg press (wide stance)
-Hamstring bridge
-Wall sit
Workout C
-Stationary lunge
-Leg curl (no rest to next exercise)
-Squat
Week Monday Tuesday Wednesday Thursday Friday
1 Upper Body A Lower Body
Upper Body
2 B Lower
2 sets 15-20 reps C Lower
1 set – slow 8-12 reps B Lower
3 sets 6-10 reps
3 Upper A Lower – moderate workout Upper
4 C Lower – 2 sets 6-10 reps slow Upper A Lower – 3 sets 10-15 reps
5 B Lower – 4 sets 10-12 reps Upper C Lower – 2 sets 12-15 reps
This is just a quick example I just came up with off the top of my head and it may not be right for you but I just want you
to get the point. You need to force change. The human body doesn’t like it… it disrupts things. I should also say that
techniques like this should NOT be used often as you can quickly and easily over train and that does not help you meet
your goals.
If you apply just some of the techniques I talked about you will be sure to see some noticeable if not dramatic changes.
Just remember, work hard and smart!
As always consult a doctor before starting an exercise or diet program...