Butts and Thighs.
The two problem areas I get asked about the most by women would be the butt and thighs. No matter which area you consider to be your number one problem area, improving and toning always comes down to overall fat reduction.
Why Problem Areas Exist
The simple answer is survival. In other words, if you were stranded on an island with no food, the body would tap into its primary fat reserve just to keep you alive. For mothers (or mothers to be), the reserve is enough for two people to survive.
How the Fat gets There
Much of the fat deposits on the thighs and butt are from extra and often unneeded calories eaten throughout the day; primarily carbohydrates. The amount of fat your body stores as a result of overeating depends primiarily on factors such as genetics, metabolism and physical activity. The faster your metabolism is, the less likely you are to hold onto excess fat. Physical activity and selective eating are great for reducing and controlling excess fat stored on your butt and thighs.
Key to Success
The first and easiest step is to focus on what you're
eating. Proper nutrition will get the most noticeable results. Small diet modifications will really help – for example, if you're a candy eater and you just can't resist, instead of eating it in the evening, eat it around midday. Additionally, be sure to eat at least 3-5 times per day, and it's important to eat small meals frequently.
Exercise, Exercise, Exercise
Cardiovascular exercise is a great way to help reduce the size of your thighs and butt; the easiest and most convenient cardio exercise would be using a treadmill. When using the treadmill, I've found interval training gives excellent results – keep playing with your speed and incline and take short recovery breaks of about 30-60 seconds every 3-4 minutes.
Depending on your level of fitness, the time spent doing cardio can vary. A good rule of thumb if you don't normally workout is to begin with only 10-15 minutes on a treadmill or the stairmaster. Then add 2-3 minutes each week until you reach a total of 20-30 minutes of cardiovascular exercise. During this time, begin with a low resistance level and try to avoid automated programs.
Using weights can significantly help tighten and trim your problem areas. However, the biggest mistake you can make is to only target those specific muscles. It's really important that the entire body is trained for maximum fat loss! You do not have to focus on the entire body in one workout, but try to work each muscle within at least one or two weeks.
With a little motivation and discipline, it doesn't take long to trim and tighten problem areas. Be consistent and determined – good luck!
For more health and fitness tips from Joey, check out his artist page & blog.