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Sexy Thighs In 2 Steps

From eDiets - The online diet, fitness, and healthy living resource

Its time for you to take advantage of those cooler temperatures and make the most of an indoor workout, more specifically, a strength-training regimen. Many weight-loss enthusiasts concentrate on cardio exercise, letting weight training fall to the wayside. While activities such as biking, jogging and walking are beneficial to the cardiovascular system (including the heart and lungs), you need to play the "weighting" game if youre trying to boost your weight loss and achieve a tight and toned body, says first lady of fitness, Joyce Vedral.

With more than 14 fitness books and 20 exercise videos under her 25-inch belt, Vedral makes no bones about sharing the importance of weight lifting. Her mission is to help clients develop feminine muscularity. In other words, to put small muscles under the skin. She’s not trying to bulk you up; you’ll look more like Angela (Bassett) than Arnold (Schwarzenegger) when the buff blonde gets through with you.

If you’ve been longing for a leaner-looking body, there are countless routines that will enable you to make the transformation -- and they can all be done in your own home with a basic set of weights. It’s through these exercises that you’ll reshape your figure, something that can’t be done with aerobics. You may lose weight, but without the proper exercise, you’ll be left with loose skin and a flabby appearance.

“Muscle burns fat 24 hours a day,” she tells eDiets. After eight weeks of working with weights, your metabolism increases by 15 percent. Youll burn fat even in your sleep. Muscle is the only body material that burns fat 24 hours a day.

The benefits of weight training don’t end there. Vedral cites recent studies, which show that resistance training improves muscle mass, strengthens bone, and fights osteoporosis. Vedral herself is a shining example of the benefits of weight lifting. At 59, her bone density has doubled, and she’s still going strong.

Vedral's latest offering, which comes from her Nonstop video, targets one of the bodys biggest trouble spots -- the thighs -- both back and front. By starting out with two simple moves, youll get the fat-burning cycle started. Prepare to have that heart rate raised -- there are no rests for the weary.

The idea here is to burn off maximum fat by eliminating the rests until you have completed your entire routine. The exercises were set up, so that you do one exercise with weights, the other without. By alternating back and forth, you give yourself a sneaky rest without really resting. The logic of it is so simple. When most people work out, they do one set of exercises and rest a whole minute. Then they do another set, rest a minute and so on. Six sets equals six minutes of wasted resting time. By doing your workout NONSTOP, you save six minutes of down time and burn more fat in the bargain.

FRONT SQUAT
This exercise lifts, shapes and tones your front and back thigh muscles.

Front Squat Stand with your feet a few inches wider than shoulder width apart, with a dumbbell in each hand, held on each shoulder with criss-crossed arms. Keeping your back straight and your eyes straight ahead, lower your body to a comfortable position, feeling the stretch in your front thigh muscles. Flexing your front and back thigh muscles as hard as you can throughout the movement, return to start position and give your front and back thighs an extra flex on the finish. Repeat 15 times. Without resting, move to the next exercise.

REVERSE LUNGE LIFT
This exercise lifts and tones the front and back thighs, and firms the entire hip-butt area.

Reverse Lunge Lift Stand with your left foot forward and right foot back -- about two feet between each foot. Your right arm is up, and your left arm is down at your side. Reversing the position of your arms as you go, bring your right knee up until your thigh is parallel to the floor and your right heel is just about touching your inner knee area. Repeat the movement 15 times. Repeat for the other leg. And without resting, return to the first exercise, the front squat. Keep going until you have done three full rounds of both exercises.

EDITOR'S NOTE: When it comes to exercise, there are many viewpoints and beliefs. eDiets has its very own fitness program. However, from time to time, we highlight programs and exercises developed by Joyce Vedral and other well-known fitness pros. It is possible you will see contradictions from one story to another.



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Team Beachbody Coach Rich Dafter

Hi, I'm Rich Dafter - full time dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life as a full-time Team Beachbody Coach since 2007. more...

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