Week after week i have women come up to me and ask the exact same question "How to i loose weight on my inner thigh and tone it up?" well i have this month answered this question in detail for you ladies! Happy reading!!
Here is the 6-week Future body challenge to really drop some fat on those lower limbs. Simply follow the 6 steps – don’t cheat, don’t stray from the plan and once again don’t cheat!
Step 1
Exercise your whole body- simply spending 60 minutes smashing the muscle on your inner thigh will definitely get you hurting, but you’ve created the calorie burn of a tortoise sleeping, so opt for the whole body workout 3-4x per week written below.
First set of exercises
1- Weighted Squats 3 sets 15-20 reps rest 45s
2- Bench Press 3 sets 15-20 reps rest 45s
3- Alternating barbell lunges 3 sets 10-15 steps each leg rest 45s
4- Bent Over Row 3 sets 15-20 reps rest 45s
Second set of exercises
1- Deadlifts 3 sets 8-10 reps rest 45s
2- Shoulder Dumbbell Press 3 sets 15-20 reps rest 45s
3- Box Step Ups 3 sets 10 reps each leg rest 45s
4- Lat Pull Down 3 sets 15-20 reps rest 45s
Step 2
Put in some high intensity cardio every week. Stop that slow steady state cardio and opt for short high intense intervals, this will really fire up your body’s metabolism and get you burning some serious calories. Complete the following workout on any of the following machines - rowing machine, treadmill, spin bike
20 seconds as fast as you possibly can
10 seconds rest
Repeat 8 times (4 mins total)
Chose 3 different pieces of cardio equipment and do 8 rounds/4 mins of work per exercise.
rest around 3-5mins before moving on to the next piece of equipment.
I.E. Row machine 20s on 10s rest x 8 rounds (4 mins)
Spin bike 20s on 10s rest x 8 rounds (4 mins)
Treadmill 20s on 10s rest x 8 rounds (4 mins)
Step 3
Make sure you’re getting between 7 and 8 hours sleep a night, this is when your body burns the most fat and all those lovely hormones that make you trim and lean are released. If you sleep less than 6 hours you’re significantly reducing your body’s ability to burn fat.
Step 4
Cut out anything that contains processed sugar from your diet, essentially anything that comes pre-made in a packet needs to go, that’s bread, pasta, ready meals, tinned food (apart from pulses) sweets, chocolate, drinks (other than un-flavoured water)
Step 5
Opt for a high protein, high vegetable, low processed carbohydrate diet. Meat and nuts for breakfast with lots of greens is the best way to go. The amount of research promoting this form of diet is astonishing, not only will this improve your body composition but it will also improve a lot of your health indicators such as cholesterol, and blood pressure.
Step 6
Remove alcohol for the 6 week period, you’ll save yourself hundreds of useless calories, you’ll feel tonnes better and your body will adapt far quicker.
Here is the 6-week Future body challenge to really drop some fat on those lower limbs. Simply follow the 6 steps – don’t cheat, don’t stray from the plan and once again don’t cheat!
Step 1
Exercise your whole body- simply spending 60 minutes smashing the muscle on your inner thigh will definitely get you hurting, but you’ve created the calorie burn of a tortoise sleeping, so opt for the whole body workout 3-4x per week written below.
First set of exercises
1- Weighted Squats 3 sets 15-20 reps rest 45s
2- Bench Press 3 sets 15-20 reps rest 45s
3- Alternating barbell lunges 3 sets 10-15 steps each leg rest 45s
4- Bent Over Row 3 sets 15-20 reps rest 45s
Second set of exercises
1- Deadlifts 3 sets 8-10 reps rest 45s
2- Shoulder Dumbbell Press 3 sets 15-20 reps rest 45s
3- Box Step Ups 3 sets 10 reps each leg rest 45s
4- Lat Pull Down 3 sets 15-20 reps rest 45s
Step 2
Put in some high intensity cardio every week. Stop that slow steady state cardio and opt for short high intense intervals, this will really fire up your body’s metabolism and get you burning some serious calories. Complete the following workout on any of the following machines - rowing machine, treadmill, spin bike
20 seconds as fast as you possibly can
10 seconds rest
Repeat 8 times (4 mins total)
Chose 3 different pieces of cardio equipment and do 8 rounds/4 mins of work per exercise.
rest around 3-5mins before moving on to the next piece of equipment.
I.E. Row machine 20s on 10s rest x 8 rounds (4 mins)
Spin bike 20s on 10s rest x 8 rounds (4 mins)
Treadmill 20s on 10s rest x 8 rounds (4 mins)
Step 3
Make sure you’re getting between 7 and 8 hours sleep a night, this is when your body burns the most fat and all those lovely hormones that make you trim and lean are released. If you sleep less than 6 hours you’re significantly reducing your body’s ability to burn fat.
Step 4
Cut out anything that contains processed sugar from your diet, essentially anything that comes pre-made in a packet needs to go, that’s bread, pasta, ready meals, tinned food (apart from pulses) sweets, chocolate, drinks (other than un-flavoured water)
Step 5
Opt for a high protein, high vegetable, low processed carbohydrate diet. Meat and nuts for breakfast with lots of greens is the best way to go. The amount of research promoting this form of diet is astonishing, not only will this improve your body composition but it will also improve a lot of your health indicators such as cholesterol, and blood pressure.
Step 6
Remove alcohol for the 6 week period, you’ll save yourself hundreds of useless calories, you’ll feel tonnes better and your body will adapt far quicker.