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Combat Your Fat

Whether you want to become a personal fitness trainer and inspire others with your know-how, tips and tricks, or you aspire to transform your own body into a temple of toned, svelte muscle, you’ll need to know how to target and eliminate fat on core areas.  Read on for a quick guide to attacking fat on your thighs, bums and tums to get the body that you desire.

Abs of Steel

Avoid:

Refined starchy food, such as white rice, white bread and white pasta, are death traps for weight gain on the stomach area. They’ll give you a quick boost of energy and a feeling of fullness, but beware as this is short-lived and followed by premature hunger and lethargy. Instead, choose whole grain as an alternative as these complex carbs are lower in calories and will provide you with a balanced diet as part of your essential daily carbohydrate intake.

Exercise:

The best exercise for removing stomach fat is ab work. Crunches, sit ups and planks will work to get that definition in no time. Try out ab crunches on an exercise ball by sitting on the ball with your feet on the floor. Tilt back until your stomach is lined against your thighs and roll the ball back slowly. Make sure to tighten your abs by raising your chest to a 45 degree angle and do some repetitions so that you can feel the burn.

Trim Those Thighs

Avoid:

Processed foods such as pizza, chips, bacon, cheese and soft drinks are extremely high in fat and calories. Although they may taste good, they won’t do you any favours in terms of fat control on your thighs. Replace with lean meats such as chicken and turkey breast as well as white fish and plenty of vegetables to slim down those thighs.

Exercise:

Pilates is a great way to build strength and tone muscle to give you ballet dancer thighs. Ditch the flab with squats, lunges and leg circles and learn to love your thighs. Leg circles are quick and easy for a daily workout: just lie on your side in a pike position, bend your elbow and rest your head on your hand. Lean forward slightly and straighten out the top leg. Do slow circular motions backwards and then repeat with a forward motion. Two sets of 15 will give you thighs to die for so make sure that you get circling daily!

Shape Your Derrière

Avoid: 

High calorie desserts such as cake, ice cream and pie may often fall straight to your rear end. With as much as 500 calories per piece of pecan pie, you’ll want to avoid splurging on these sweet treats, especially after a meal. Switch to a low-calorie sorbet or, if you’re really committed to fighting the flab, eliminate calorific desserts altogether from your daily diet.

Exercise:

Go for bridge thrusts, squats and stair-walking to firm your bum. For bridge thrusts, lie on the floor with your back arched, your feet flat and knees up, and push your torso up and down in a slow movement without touching the floor. Repeat in sets of 20 and lift one leg to further the pressure.

Remember, diet and exercise work together to create a healthy toned physique, so make sure that you pay attention to both of these areas in order to achieve a desirable result.