Knock Out Tummy and Thigh Fat --- Dr. Jonny Bowden

on 18 Sep 2007

Knock Out Tummy and Thigh Fat

by Dr. Jonny

What are the best exercises to reduce fat on thighs and stomach?

Well, here’s the bad news. Unfortunately, exercises for a specific area of the body are pretty ineffective for reducing fat in that specific area.

Despite what late night commercials may calim, the only fat that things like Thighmasters separate you from is any excess fat in your wallet. “Spot reducing”—the idea that you can get rid of fat by working the specific area of the body in which frat accumulates—just doesn’t work. Fat won’t come off the belly by doing crunches, no matter how many of them you do.

Does that mean you shouldn’t do crunches? Or thigh exercises? Of course not. Besides supporting your center (core) and helping with your posture, a good ab routine will help ensure that you’ll have some nice muscle tone down there to see once the fat begins to melt away. Ditto with the thighs.

But to get that fat to disappear, you have to do a whole lot more than crunches (or thigh exercises).

See, when you store excess fat on your body, the pattern in which it goes on is pretty much preordained by the manufacturer. As you’ve probably noticed, it usually seems to go off in the reverse order from which it came on (hence the old expression regarding fat: “first on, last off”).

Thigh exercises will firm the muscles under the jiggle, just as crunches will firm the stomach muscles, but neither will get the jiggle off. They will, however, make sure you’ve got some muscle tone to show once that jiggle gets reduced. And they may even help reduce some of the jiggle by making sure that untoned, loose muscles aren’t contributing to the problem.

Here’s what you can do to remove the fat itself:

-Work all your muscles with weights, which will keep your metabolic rate up and make you a more efficient fat-burning machine.
-Change your diet to one built around lean protein and vegetables, like the one we use in Diet Boot Camp. That means no sugar, flour or refined carbohydrates.
-Eat a minimum of starch (and get it from oatmeal, beans and legumes)
-Eat more vegetables
-Eat only low-sugar high-fiber fruit like berries, apples and grapefruit
-Eat double the amount of fiber you think you’re eating! (You can use fiber supplements, in addition to beans and vegetables. You can also sprinkle flaxmeal on everything as well!)
-Be religious about 8-10 glasses of pure water daily
-Don’t eat late at night

Take that list, add rest, relaxation, good thoughts, stress reduction, sunshine, deep breathing and a healthy dose of patience.

You’ll be happy with the results. I promise you.

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on Mon Jul 19, 1:25 am

Just to tap your seemingly endless knowledge pit a bit.

Taking onboard this as well as other posts, I'm looking to loose about 1.5 stone of fat before thinking of putting on muscle (im 13 stone at the mo). I'm employing this along with a 1200 - 1500 calorie intake, 1000 - 2000 calories burned 5 days a week and working a diferent body part after cardio each day.

Will this result in weight rebound?

I know I'm a complete noob ::lol::

on 08 Nov 2007

Do you know roughly how many calories you need to eat to maintain your weight?

A rough estimate is lbs of bwx 18kcal.
So for you
3286.9 Kcals for maintenance.
If you have higher body fat, that number may be lower.

Aim for 750-1250 cals under that for eating. Then follow it up with cardio.
If you eat too drastically low calories your body will use its most dense forms of energy-your muscles-for fuel. You don't want to burn up what muscle you have.

So- eat 2000-2500 cals max a day
Do cardio-either steady state or HIIT.
Lose weight.

Given, i've always been reasonably lean, but this seems to be the general consensus on how to lose weight correctly.

on 06 Jun 2009

The good thing about Lucifer's post above is that it gives simple guidlines anyone could follow. There is no hassle of counting and therefore more likelyhood of sticking to the changes. Drinking water and not coke, eating green veg and not chips etc. immediately makes the most important changes most people could make. Clever post. Just be more conscious of what your eating and be more active is all.

If you're going to count calories then its important to get an as accurate estimate of daily needs as possible. Fitday.com, nutritiondata.com and probably exrx.net have calorie needs calculators that take into account BMI and activity level.

Dont forget a kilocalorie is 1000 calories

Its more reliable to calculate needed kcal for fat loss by multiplying your maintenance value by 0.85, i.e., a 15% reduction. The numbers you see for example, a 500 kcal reduction are just estimates.

e.g., 2 people:
1 - 500/2000 x 100 = 25%
2 - 500/3300 x 100 = 15%

Person 1 would have a too great kcal deficit. Person 1 should aim for 2000 x 0.85 = 1700 kcal/day (not 1500).

Not going too far over but still maintaining a significant enough reduction in calories requires being as accurate as you can and taking into account your activity level. But once you get a general feel of what a 15% reduction is you can do it without counting.