This is a common problem that many women face. I have had my own long and on going struggles with these problem areas. Part of the reason that our bodies store fat in the thighs hips and butt is caused by hormones and poor lifestyle choices. It is easy to run into trouble if you are eating a lot more calories than your body needs.
To calculate the approximate number of calories that your body needs in a day check out this article How many calories do you burn?. Knowing the number of calories your body actually needs is a great start, but unfortunately that’s not enough. It also matters what types of foods you are eating. The 1-2-3 nutritional rule will help you consume the right types of foods to meet your daily nutritional requirements. All of this may seem like a lot of work to figure out, but it is a half hour well spent, because you will have the information necessary to start making smart healthy choices.
Healthy diet is very important but it won’t get you to your goals without coupling it with strength training and cardio. Strength training is by far the most effective method for fat reduction available to women, although cardio has to be part of the job as well. When you are trying to loose fat, working out with free weights (dumbbells and barbells) is the key. You should aim for 12-15 reps and the weight should be heavy enough that you won’t be able to do more than 15. You may have to experiment with the weights until you find the right ones. Incorporate compound sets for your upper legs into your workout (2 different exercises for the same muscle group done back to back) Try to aim for 2-3 sets with short rest between them (30 to 60 seconds). This type of intensive training is essential for fat loss. The most effective cardio for fat loss is interval training, 3-5 times per week for at least 20 minutes. You can try for example the Tabata style cardio workout which requires more intensity than time.
Best,
Zuzana.
Hi Zuzana,
I haven’t started any of your workouts yet.. but I have muscular Thighs and Calves I dont mind them being muscular but I have some fat on them too.. I was just wondering is there any workout that helps loose Thigh weight without making my thighs more muscular? Thanks
You can have a big ass, there is nothing wrong with that but please make sure your buns are of steel, nothing soft, mushie or wide not cute nor sexy, and Yes Kim has a fat ass not big, note the diffrence “big and fat” but she adds alot of sex appeal to it so it makes it look sexy not gross, and no I’m not hating on her because I also had the same problem, but I have been working at it, and still have a lot more to go, that is why I have subscribe to Suzana’s work out to get leaner and tigher.
You can have a big ass, there is nothing wrong with that but please make sure your buns are of steel, nothing soft, mushie or wide not cute nor sexy, and Yes Kim has a fat ass not big, note the diffrence “big and fat” but she adds alot of sex appeal to it so it makes it look sexy not gross, and no I’m not hating on her because I also had the same problem, but I have been working at it, and still have a lot more to go, that is why I have subscribe to Zuzana’s work out to get leaner and tighter.
Zuzana, please accept my apology, I misspelled your name on a previous posting.
Question: What exercise do you recommend for the inner/outer thighs? I need to slim them down?
my inner upper thigh is quite a problem – when i gain some waight it shows! my jeans get those nasty thin brushed spots! and the back of the thigh is fat and jiggly! though i must say i have vry defined musle look to my legs – its just happens to be nature, but everyboy seem to think i workout really hard for that look! :)
and by the way, KIM K looks very chiseled lately! she was working out real hard, lost some weight , got some nice tammy – she looks really great now! that pic should be like a year old… … and its nice to have a big ass!!! much worse is a flat one – here you can’t do much!
so, what i was trying to say is – it would be nice to see some leg/thigh strength workouts in the future, but now i’m all about abs!
thanks for great work , Z ! by the way i was surprised to find out you are only 26 ! me too! :) makes me even more look like you! :)
Zuzana,
How long did it take to get your body so fit? Which of your exercises should I do to look as fit as you?
Hi Zuzana,
I have a problem with not knowing how many calories to eat for my body type and where do i find the 1-2-3 thing you were talking about in the excerpt you wrote about about repitition and healthy caloric intake? Please help. I recently just realized I had been overtrainging for so long and my body was under too much stress because of it anf I gained all my weight back and am completley sore. Not only that I am very strong but I am building too much muscle and want to know how to break some down but while breaking it down also needing to burn some fat in the thighs and butt. I seemed to have hit a work-out wall. HELP PLEASE… Oh and where did you got to school to be a trainer??? I went to ACE. I do not think ACE goes into enough detail. What do you think???
Oh and I am 5’4 with a hated pear shape…
Rachel