Leaner Thighs

[Warrior]

Question posted by Kim:

My question is, I'd like leaner looking thighs. I notice I am building muscle and my thighs look rounder than I'd like - they aren't fat - just kind of rounded. Do I need to do more cardio and less weight stuff?


Routine:

Upper body at home;

At home using dumbbells 20 lbs each

shoulder press - 3 sets 12-15 reps

one arm rows - 3 sets 12-15 reps

Dips 3 sets 10-12 or triceps kickback

bicep curls 3 sets 10-12 reps

lateral raise 10 lbs dumbbells 2 sets 12 reps

front raise, 10 lbs dumbells 2 sets 12 reps

Upper body at gym pretty much the same but using machines not dumbbells and
varying weights




Lower Body at home:

Lunges with 20lb dumbbells, 3 sets 8-10 reps

Plies with 20 lbs dumbbells 3 sets 15 reps

Side leg lifts using 20 lbs dumbbells 2 sets 10-12 reps

Dead lifts using 20 lb dumbbells 2 sets 12 reps

Calf raises 3 sets 15-20 reps

some days, alternately, using stability ball for bridges and side leg lifts

Lower body at gym, similar using machines

Abs - 60-70 crunches, on stability ball, and medicine ball seated twists 40 or
so

Flutter kicks - 2 sets 20





Mondays - 9 holes golf league - (2.5 hrs walking and hitting)

Tuesdays - Lower Body at home and cardio sprints (30 mins or so) Abs

Wed- Spinning class and upper body at gym

Thurs - Cardio jump rope 8-10 mins

Friday - Upper body


Sat and Sundays usually off but do some outdoor activity for recreation, golf,
biking or walking

[Warrior]

Hi Kim,

Although your body fat is in a healthy range, you do need to get it down in order to see more definition. On average, many women show definition in the upper body when body fat is in the mid to high teens, and definition starts to show in the lower body in the low teens. Of course, that's the average, as everyone's body is different. Some women can get away with higher body fat% and still have great definition.


In order to get it down, we can tweak your program some.

Cardio.

Since you have hills around you, I would definitely say incorporate those into your sprints as well. Sprints are known for getting people lean! You can do them 2x per week. Outdoors is good because you can go as fast as you possibly can for your distance or time. When you recover, just walk, because if you went all out, you'll need it. As soon as you get back to starting point, sprint again.

If you can't measure the distance, you can use these guidelines:

50 meters = approx. 10 seconds
100 meters = approx. 20 seconds
200 meters = approx. 40 seconds

That of course depends on how fast you run. What's most important, though, is that you give it 100% effort when doing it.

If you do cardio 4 times per week, make sure 3 of the sessions are very challenging. The other session can be moderately challenging. For example, 2 sprint sessions, 1 jump rope session (mixed with mountain climbers) for 30 minutes, and another session that's not so bad - like the elliptical or something. If your spin class is super hard, do that along with 2 sprint sessions, and one ok cardio session.

Weight training.

Make sure that if you are doing 12 reps, by rep number 9 you should "feel a burn" or want to put it down. If you are doing 15 reps, you should have that feeling by number 12.

For upper body you can vary the exercises when you are at the gym. When at home, try incorporating flat bench dumbbell presses and push ups.

For lower body, try walking lunges (if you don't already). Pick a distance, then go there and back. That counts as one set. If that's too easy, without upping the weight, try double lunges (where you actually lunge twice before moving on).

Have you ever done jump squats? Those are a good way to kick up your workouts.

For abs, you can try the "plank" position. From what you do now, you'd probably be pretty good at it.

Diet.

Yeah, if you're totally super splurging on the weekends, you should cut back on it, or only do it for one day.


I hope that helps. You should also do your body fat again in about 4 weeks.

[warriorfitnessworld]

Hell friend !
It really good suggestion but i thing it so difficult to
follow these way so please tell us somethings easy and better .

[Warrior]

Here are some links to photos that show what the exercises look like.

Walking lunges. Use dumbbells and go down and back.

http://www.exrx.net/WeightExercises/Quadriceps/DBWalkingLunge.html

Plank hold. Hold for as long as you can. Start with 15 seconds and increase as you get better.

http://media.reporternews.com/abil/content/img/photos/2007/06/04/0605QuickFitPlank_t220.jpg

Jump squats. Start without dumbbells. Only add them when it gets easy.

http://www.tennis.com/uploadedImages/Your_Game/Fitness/General/2006_08_08_power_moves_4.jpg


I hope this helps.

Warrior

[jwright]

This is the best site and also includes is best information about the cardio and many related things with the health and for the leaner exercise there are the best exercise which are in a different sections like to exercise the front of your thighs and inside of your thighs.

[BlonyGloss]

Leg lifting approach to a very old school, which was presented when aerobics were popular. They are on one side and up and down her legs and squeeze your thighs and buttocks. Again, you can hear the work, but nothing to get the desired results. You will notice that it is true, because women had class and were in good condition to begin with, that gives the illusion that works to create slimmer, thinner thighs.

[faizjoks]

The year's best time of scarcity in the different sections, and to practice before the thigh and inner thigh. This is the best site and includes the best information on cardiovascular and many things related to health.