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Surefire Way To Shrink Your Fat Zones

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

How many times have you looked in the mirror and wished you could magically melt away the fat that seems to have swallowed your thighs?

Maybe it’s flabby abs that have you running for cover. Perhaps it’s a drooping derriere that has you rifling through your drawers for your pair of baggy sweatpants. Could it be those flapping flagwavers you call upper arms that have caused you to swear off sleeveless shirts?

It sure is frustrating -- and sometimes devastating -- when you’re striving for a flab-free figure. Cheer up. Even the fittest of the fit battle with the dreaded fat zones (think your abs, butt, thighs and arms).

Fitness superstar Denise Austin admits to having troublesome thighs. Sure she's the picture of health for the millions who have watched her TV workouts for the past 20-plus years. Yet she battles some of the same fitness issues as you.

Denise Austin I have the most problems with my thighs, Denise tells eDiets in the fitness exclusive. Its my worst area... its my genetic disposition just like my mother and grandmother.

"I spend 10 minutes three times a week doing toning exercises for my legs. You just need to spend 10 minutes on the area that you feel is your problem area. Most of us have one or two or three.”

One look at her photo and it's obvious Denise practices what she preaches. At 46 -- yes, 46 -- Denise looks marvelous. Luckily for you, she’s not stingy with her secrets of success. With more than 30 fitness videos under her belt, she’s one of the most recognized names in the fitness game. Denise makes what's worked for her work for you.

Denise knows women have different needs than men, especially when it comes to tackling trouble spots. She says females have more body fat than men. They also store that unsightly fat in different areas than men. That fact inspired her latest book-video offering Shrink Your Female Fat Zones: Lose Pounds and Inches Fast From Your Belly, Hips, Thighs and More (Rodale).

In a nutshell, the fat-fighting formula includes:

  • Walking for 25 to 45 minutes, 4 days a week

  • Stretching for 3 to 5 minutes, 3 times a day

  • Toning for 15 minutes, 5 days a week

  • Making one simple dietary change a week for 6 weeks

    The host of Lifetime Television’s Fit & Lite and The Daily Workout, the number one daily fitness show in America, has made it her mission to help women of all shapes and sizes tame their fat zones.

    When it comes to getting a tight, toned physique, Denise says there are four elements that are crucial to any program: cardiovascular exercise, muscle conditioning, stretching and healthy eating. Regardless of your body type, Denises 6-week program can help you shape up. She provides step-by-step explanations of what you should do and when you should do it.

    She also includes her favorite exercises for the specific areas that need her makeover magic. The exercises increase in intensity as you work your way through the program. Don't worry about becoming a mini-Hulk. It's a myth that fat turns into muscle.

    Denise says the best way to lose weight is with a one-two punch of fat-burning cardio and muscle-toning strength training.

    You don’t have to spend long hours in the gym. It takes just 30 minutes a day to firm up your figure.

    “I personally only work out 30 minutes a day -- dedicating 30 minutes isn’t much when you think about it," Denise says. "If you did 30 minutes a day, 5 days a week, that’s just 2 1/2 hours a week devoted to your health, your whole body looking and feeling better. A lot of people think you need to run a marathon. Even 10 minutes can boost your metabolism.

    “You’ll start to see the difference and feel the difference in three weeks. The average woman loses about 12 pounds in 6 weeks. It’s very safely done. It’s conservative. I’m not a big believer in a lot of weight lost at once. Two pounds a week is usually safe and effective and stays off.”

    Check out these sample exercises from the Upper Body workout of Shrink Your Body Fat Zones

    Standing Bicep Curls
    Weeks 1 & 2
    Shapes the front of your upper arms

    Standing Biceps Curls A. Stand while holding a pair of dumbbells at your sides, palms facing each other, and with your feet slightly wider than hip-width apart. Extend through the crown of your head, relax your shoulders, tighten yours abs and straighten your back.

    B. Exhale as you slowly curl your left hand toward your left shoulder, keeping your elbow in close to your torso. Rotate your palm inward as you curl your hand toward your shoulder, squeezing your biceps muscle. Inhale as you lower, then repeat with your right hand. Continue to alternate sides until you’ve done 10 to 15 repetitions on each side. For extra fat-burning power, do two sets of 10 to 15 repetitions.

    Bilateral Row
    Weeks 3 & 4
    Bilateral Row Targets the backs of your shoulders, shrinks the flab that tends to press out over your bra strap, minimizes your waist

    A. Standing with a slight bend in your knees, hold a dumbbell in each hand. Bend forward from the waist about 45 degrees and extend your arms toward the floor, as shown.

    B. Maintain a tight tummy as you exhale and pull the weights up toward your armpits, keeping your elbows close to your torso. Inhale as you lower the weights. Do 15 repetitions or repeat until fatigue. For extra fat-burning power, do two sets of 15 repetitions.

    Seated Double-Arm Row
    Weeks 5 & 6
    Seated Double Arm Row Tones and shapes the backs of your shoulders and upper back, carves a beautiful bathing-suit back

    A. Sit on the edge of your chair with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, with your palms facing behind you. Bend forward from the waist about 90 degrees so that your torso is nearly parallel to the floor. Extend your arms to the floor.

    B. Keep your abs tight as you exhale and pull the weights up toward your armpits. Inhale as you lower them. Do 15 repetitions or repeat until fatigue. For extra fat-burning power, do two sets of 15 repetitions.

    Get your copy of
    Shrink Your Female Fat Zones: Lose Pounds and Inches - Fast! - From Your Belly, Hips, Thighs and More
    Shrink Your Female Fat Zones: Lose Pounds and Inches - Fast! - From Your Belly, Hips, Thighs and More

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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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