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Learn how to tone and shape your legs to look better in dresses, skirts and those slim fit jeans!
For many of us women, losing unwanted fat around your hips and thighs is the #1 goal of hitting the gym.
This improves your self-confidence in nice dresses and just makes you feel happier about yourself in general.
However, many women also fall prey to bullsh*t that can be found on the internet. You’ve no doubt seen adverts like “drink this and lose 1 pound” etc.
Well, we want to provide you with advice that’s actually going to help you see results – so you never waste your money on useless bullsh*t again!
Losing Fat
Losing Fat
The Truth About ‘Spot Reducing’
The Truth About ‘Spot Reducing’
We told you that we are going to be honest with you, girl. So let’s start with the truth – that it’s basically impossible to ‘spot reduce’.
That means you won’t lose fat just around your abs by performing crunches all-day. Consequently, you’re not going to only lose fat around your hips and thighs by performing squats – although it’ll help tone them up.
So what you need to do is lower your overall body fat percentage. This will result in fat loss everywhere, including your hips and thighs.
But remember that everyone loses fat in different areas faster than others. For example, you might lose fat around your face before your stomach. And you don’t decide where it comes off first either.
TDEE
TDEE
This stands for ‘Total Daily Energy Expenditure’ and it’s basically the amount of calories you need to maintain your weight everyday; it takes into account everything from walking to work, exercising, and even fiddling with your pens.
So in order to lose fat and weight, it’s critical that you stay under your TDEE, or you simply won’t lose any body fat. It really is as simple as that.
So how do you work out your TDEE? We’ve found an easy-to-use online calculator here: https://www.instantknockout.com/ik/how-many-calories-fat-loss/
Calories
Calories
As we mentioned just above, you need to watch your calories. There are some fitness models out there that just eat clean and don’t calculate their intake, but to get started and ensure results, we strongly recommend that you keep track of your calorie intake.
Ultimately, losing body fat and weight is a matter of calories in v calories out. If you eat less calories than you burn-off, then you WILL lose fat – that’s a fact, honey.
So calculate your TDEE and track your calories to melt fat on your hips and thighs!
Watch Free
Watch Free
Diet Advice
Diet Advice
While tracking your calories will significantly improve your chances of success, there are other ways to make sure that your hard work pays-off.
We’ll expand on this below…
Thermogenics
Thermogenics
By adding thermogenic nutrients to your diet, you can really boost your metabolic rate; this will help your body burn calories at a slightly higher rate throughout the day.
Why is this important? Well, burning more calories will make it easier for you to lose body fat around your hips and thighs.
There’s a ton of things that people say are thermogenic, but there’s also as many bits of science disproving these ingredients.
We’ve cut through all that rubbish though and found these to be the best thermogenics for burning fat:
Green Tea
Green Tea
You can’t be surprised to see this here. Green tea is known for its health-boosting abilities, and has even become popular as a fat burner ingredient too.
This is because green tea has proven to promote fat loss by raising your metabolism in numerous studies.
How does it work?
Well, green tea contains high amounts of catechins; these have shown to be responsible for green tea’s thermogenic, fat burning effects.
So basically, adding green tea (or green tea extract through supplementation) is a sure-fire way of helping your body get-rid of fat.
Study
A study by Maki et al.,aimed to determine whether green tea had any effect on fat loss. To do this, 132 participants were split into 2 groups and given either green tea catechins or a placebo.
After 12 weeks, the results showed that green tea is capable of significantly promoting fat loss...
Cayenne Pepper
Cayenne Pepper
If you’ve ever eaten a cayenne pepper before, then you’ll know exactly how it works; its ‘spice’ is what raises your body temperature and metabolism – making it a reliable thermogenic nutrient to add to your diet.
So how does it work? Well, ‘capsaicin’ is the molecule that’s responsible for chilli peppers being ‘spicy’.
As we mentioned, it’s hard to argue against this after you’ve eaten one. But for the haters, we’ll take you through some studies that prove capsaicin to be effective.
Study
Pilou et al., analyzed between 20-30 subjects aged between 18-50 for this study. They were given capsules containing capsaicin, with their energy expenditure measured over 36 hour sessions in respiration chambers.
After 4 sessions has been completed, the study found that capsaicin was able to increase the energy expenditure of subjects (therefore helping them lose body fat).
Caffeine
Caffeine
If there’s one nutrient that everyone will know, it’s definitely caffeine; this is because it’s found in commonly consumed products such as tea and coffee.
Basically, the main reason caffeine is supplemented is because it’s able to raise your energy levels. However, this stimulant has also shown to be an effective thermogenic too.
Study
A clinical study by Riedel et al., measured the effects of caffeine as a thermogenic agent.
We won’t bore you with all the scientific jargon, but the study concluded that caffeine was able to boost your metabolic rate in certain dosages.
Fat Burner Supplements
Fat Burner Supplements
It’s easy for us to tell you to consume the thermogenics mentioned above. But you can’t forget that many people don’t enjoy eating spicy food, or drinking 5-6 cups of green tea per day.
For this reason, we find consuming fat burner supplements containing these thermogenics to be a much more efficient way of adding them to your diet.
But the problem is that many fat burners contain the wrong ingredients; that’s why some fat burners have gained a bad reputation in the past.
We didn’t want you to suffer from this, so we had spent the last year trying different products. And we finally found a fat burner that we can recommend:
Workout Plan For Fat Loss Around Hips & Thighs
Workout Plan For Fat Loss Around Hips & Thighs
The reason why we’ve placed the workout plan secondary to our diet advice, is because your diet will determine whether you succeed in your fat loss journey.
Saying that, a great workout plan always helps you burn extra calories and tone-up your muscles.
So we’ll provide you with an example workout plan you can follow, to shape your hips and thighs:
Barbell Hip Thrusts
Barbell Hip Thrusts
This is a great exercise to help tone-up your hips and glutes. If you’re not sure about what to do, then check out the picture above and you’ll get the general idea.
Have something sturdy and comfortably to lean your back on (usually a workout bench). Then place the barbell on your hips and use your hips and glutes to thrust the barbell upwards.
Keep the movement controlled and work your muscles as hard as possible.
What to do:
4 sets of 12 barbell hip thrusts
1 minute rest between sets
Also Watch
Also Watch
Squats
Squats
Squats are one of the ‘big three lifts’ that bodybuilders consider to be extremely important.
It’s a compound exercise that works numerous muscles in your body, including your hips and thighs. Most of you will know that squats also help build-up your booty too!
What to do:
4 sets of 12-15 squats
1 minute rest between sets
External Hip Raise
External Hip Raise
As you can see from the name of this exercise, it’ll work your hips.
You perform this exercise using a resistance band; tie it around your ankles so there is enough resistance when lifting your leg upwards while lying on your side (see picture for reference).
What to do:
12-15 sets of external hip raises
1 minute rest between sets
Box Jumps
Box Jumps
This is the last exercise of your hips and thighs focused workout, but it won’t be easy.
You’ll know what to do after seeing the picture above; basically jump onto a box, then back down again (making sure the box isn’t out of your ‘jump reach’).
Perform 10 box jumps per set, resting for 1 minute between.
What to do:
4 sets of 10 box jumps
1-2 minute rest between sets
Bonus Tip
Bonus Tip
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