Dec 2007                  

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Hips, Thighs & Butt- How To Tone Up Fast!

By Stephen Smith BSc

If a genie suddenly appeared before you and granted you a wish and that wish allowed you to change something about your body, what would it be? If you’re like most women you probably wished for a few less kilos and a nice, toned body, particularly the hips, thighs and butt.

Well, in this article we’re going to show you exactly how to tone up those body parts fast. Unfortunately though, it’s not going to happen instantly from a genie’s wish or even in a few days, but rest assured if you follow the plan exactly as outlined you will be amazed at how quickly your body will change.

In fact, in a matter of weeks you will achieve a dramatic transformation. Your hips, thighs and butt will be more shapely and toned then ever before. Plus, your natural feminine curves will be further enhanced. All it requires is that you firstly make a decision that you want to achieve a toned body. Then make a commitment to do whatever is required, and finally follow through by taking the necessary actions every day. 

Let’s face it, even if you know exactly what to do to achieve toned hips, thighs and butt, without making a decision and following through with action, the knowledge is useless. Even though we will cover the actions you need to take to achieve the look you desire, it is up to you to make the decision and then perform the required actions.

What is the definition of ‘tone’ anyway?  Is it losing fat?  Is it hardening the area?  Is it increasing muscle?  The dictionary defines ‘tone’ as, “creating tension in a muscle”.  That doesn’t really sound like a definition relating to changing body composition at all, does it?  I must admit though, it is a phrase most people can relate to.  For purposes of this article, I will define ‘toning up’ as, “losing fat and slightly increasing muscle to achieve a ‘harder’ looking body”.  I think this is the sort of body most people would want to achieve.

The first area we need to examine is the area of nutrition. Most people have no idea what type of nutritional habits you need in order to achieve a ‘toned’ look.

‘Can you just eat healthy?’ is a common question. Not exactly. The old saying, ‘You are what you eat’ holds true when it comes to achieving a ‘toned’ body. Whilst eating healthy will certainly assist with losing body fat, it is only part of our definition of toning. The other part requires that we maintain or slightly increase our muscle mass. In order to do that we need to supply our body with small amounts of high quality protein throughout the day (ideally every 2-3 hours). The protein provides the building blocks our body needs to maintain (or slightly increase) our muscle mass. If we don’t provide our body with frequent doses of protein then it is likely to go into a catabolic state (negative nitrogen balance), whereby our body breaks down more body tissue (protein) than it builds up. Not only does this impact on your ability to achieve a ‘toned’ body but it also slows your metabolism, making fat loss more difficult.

Probably the easiest way to ensure you get protein in each of your 5 meals each day is to add some nuts or LSA (linseeds, sunflower seeds, almonds) mix to your cereal or have an egg on toast for breakfast. For lunch and dinner have about 100 grams (about the size of a deck of cards) of fish, chicken or lean steak with vegetables or salad. For your mid-morning and mid-afternoon meals have a protein shake perhaps with a piece of fruit as well. By making this one small change to your diet, a slightly higher protein intake and slightly lower carbohydrate and fat intake, your body composition will automatically change.

The next area you need to consider is exercise. One of the most overlooked ways to tone up and/ or lose weight is resistance (weight) training. Many people mistakenly believe that weight training will bulk them up. Whilst it is possible to ‘bulk up’ if you eat too much food, if you control your food intake it will not occur. Plus, it is actually quite difficult for women to increase their muscle mass, for a variety of reasons.

By performing the weight training you will maintain or slightly increase your muscle mass, which will not only assist your toning efforts but it will also boost your metabolism quite dramatically (muscle is the most metabolically-active tissue in the body), which will speed up the fat-burning process in your body. The other major benefit weight training provides is that it has been proven to prevent osteoporosis by forcing your body to make your bones thicker and stronger.

Weight training is the ideal exercise for toning your hips, thighs and butt.

For best results, select 5 of the following exercises and perform 2-3 sets of high reps (20-40 reps per set) per workout: squat, lunge, step-up, hip extension, leg extension, leg curl, stiff-leg deadlift, leg press, standing calf raise and seated calf raise. Perform the workout twice a week with at least 2 days rest in between each workout. This workout should be done in addition to other exercises for other body parts as well. [NOTE: Always employ the services of a personal trainer to learn how to perform the exercises correctly.]

The other type of exercise that is beneficial in helping you tone up is aerobic (cardiorespiratory) exercise. The main effect of aerobic exercise is that it increases calorie (energy) expenditure, which means you can burn fat faster. It may have some very mild muscle-stimulating effects as well but no where near as much as weight training.

To get the best fat-burning effects from aerobic exercise, perform at least 20-40 minutes every day. If you can’t perform it every day then at least 5 days a week. It is important to select the type of aerobic exercise you enjoy and that you can see yourself performing long term; it must suit you and your lifestyle. The following exercise types are great options: walking, jogging, boxing, swimming, rowing, cycling, aerobic classes, stepping machines and cross trainers.

To enhance the fat-burning benefits even further, take a thermogenic, like XLR8 Thermogenic, before the session. A thermogenic will give you an energy boost, which will help you work harder during the session. It will also force your body to release stored fat into the bloodstream, which then may be used by your working muscles as fuel during the exercise session. Other supplements that may enhance the toning effects further are creatine, glucose disposal agents (GDAs) and thyroid-support supplements.

If you would like to obtain a free ‘Tone at Home’ workout program to show you how to perform the exercises, simply email: admin@bodyconcepts.com.au 

If improving your health, losing weight and having a toned body are important to you then seriously consider incorporating the above recommendations into your lifestyle. You’ll be glad you did!

‘Life is busy but I can still fit the program in because it is easy.’

I am a mother of an 11 month old boy.  Every day is different.  We are in and out of the house all day every day.  I also have a husband who I like to prepare a meal for at night.  Now one of our outings is a walk to the shops in the afternoon.  This way I get another walk in. Plus, I buy fresh produce most days.  We are currently moving house, plus I have just been registered as a civil marriage celebrant, on top of doing bookkeeping work for a small business from home, and we are just about to start building a new house which I have designed. Nevertheless, I have still lost almost 9 kgs in 8 weeks and I’m only 2 kilos away from reaching my goal weight. I couldn’t be happier.    

Rebecca

Alcohol negatively affects thyroid function

A recent study conducted in France has found that there is a direct correlation between alcohol intake and thyroid dysfunction (thyroid enlargement and decreased thyroxine levels). Since the thyroid gland is intimately involved in metabolism it is essential that it functions well. This is just another reason to control your alcohol intake this festive season.  

Clin Endocrinol (Oxf). 2007 Nov 19

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