Get Rid of Flabby Thighs Over 40

My Flabby Thighs

I hated my thighs all my life and because I am over 40 (way over) that’s a stinkin’ long time. Too long for someone with a reasonable level of self esteem, or so I would imagine from a psychological perspective.

599019_228521523943423_2082401895_nIt’s so hard to post this comparison but it illustrates my point. Today at 54 y/o I am neither that chunky (2007) nor that lean (2011). I can maintain a good, strong and healthy balance.

Genetics will forever factor in but after making the initial transformation it’s easier to maintain “normal” body fat levels and leaner legs with regular weight lifting sessions, moderate cardio and a balanced diet.

 

 

A WAR

I’ve waged war on my thighs for more years than I care to admit, slamming the poor things with so much negative attention that Abraham Hicks would shake his head. I know I’m not alone, right?  Help me out here.  If it’s not your thighs then it might be flabby arms or a bulging belly but most everyone has their own personal vendetta against some part of their body.

Not you? Wow, that’s so great! But I think a majority of us are looking to improve physically even though we know full hips and shapely thighs are a beautiful thing.

If you’re reading this you’ve probably got a “flabby” reason but I hope you’re not expecting a miracle solution (because there’s not one).

Unfortunately I can’t tell you it’s as simple as applying a lotion, taking a pill or drinking a tea. No, there’s not one exercise, food or product that will spot reduce fat, smooth out cellulite or flatten a flabby tummy. I wish there was……but more, what I do hope for you is that you accept your perfect self for who you are and recognize all the things that make you so. You’re beautiful!

But there’s still some flabbiness and we want to get that under control. It’s just who we are……right?

Here’s the thing, you will have to be even more diligent with these steps because you are Over 40, and you  certainly can! Here we go:

To Get Rid of Flabby Thighs:

1) STRENGTH TRAIN 2-3 times per week and engage your leg muscles with exercises that will make the whole body strong. When you eat properly and begin to lose the fat that covers your body you want to see strong, toned muscles underneath. Work to sculpt your inner and outer thighs, hamstrings, and butt and your legs will look leaner and slimmer. Target the lower body with workouts that are included in The Action Plan.

Squat, lunge and deadlift for strong, shapely legs.

Pop Squat 1

2) BURNING CALORIES is key to reducing your overall body fat. Moderate intensity, heart pumping cardio is necessary. Choose activities that burn the most calories like biking, running, rowing, swimming and jumping rope. These exercises will also tone the legs while you’re doing them. Work up to 40-minutes of moderate intensity cardio sessions (two times a week) and 20-minute High Intensity Interval Training (three times a week) to really notice a difference. The Action Plan includes exercises and schedules for you!

Burn calories to reduce overall body fat. Bike, run, row, swim.

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3) DON’T SKIP MEALS and definitely don’t miss breakfast because it’ll rev up your metabolism helping to reduce your overall body fat and reveal your lean legs. Follow The Action Plan nutrition guide and learn to include a balanced combination of protein, fat and fiber-filled complex carbs. The protein will give you energy for your daily training sessions, and it also helps build muscle. The fats will keep you satiated and the carbs will sustain that energy from meal to meal, day to day.

Lean proteins, natural fats, fruits and vegetables for overall fat loss.

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4) CHOOSE WATER most often and with few exceptions. You’ll save mega calories avoiding sweetened beverages. Staying hydrated helps with weight loss and the intricate physiological functions that support good health. Drink often throughout the day and especially before meals as a means to control your appetite and for a natural detox effect. Water is just good all the way around!

Infuse water with flavorful fruit & veggies and drink up!

water

Your Flabby Thighs

No need to get overwhelmed. I’ll leave you with these 4 important steps to getting rid of flabby thighs. There are more strategies including: a variety of activity, macronutrient balance, sleep and recovery, managing acute or chronic conditions and stress, etc. But if you get serious, become consistent and remain persistent with just these 4 biggies you will see an incredible change in your body composition and the appearance of your legs. You will get stronger and slimmer!

ua302995_275735735782009_176229755732608_971238_1752614442_n Work hard, stay consistent, believe in yourself and anything is possible. Just remember you are perfect just as you are and when you strive to become stronger and healthier you’ll only get “perfecter”!

xo

~karen

 

Right On Time!

2015 Happy New Year greeting card

It’s Mid-January..a great time to begin.

Are you a little late getting to your New Years resolution fitness? Yep, me too!

I’ve been active. I’ve been exercising. I’ve been busy but I’ve not been focused.

It’s easy to stay in “pretty good shape” by keeping active, but in order to make changes you have to be more diligent, focused and present. Target the goal you want to achieve and take action every day. You’ve got to make it happen, not wish for it to happen.

Time to get Strong and Lean 

To be fair, it’s pretty common, even for seasoned fitness buffs to get thrown off track over the Christmas and New Year holidays. It takes time to get schedules back in order and eating back on track, so in my books, we’re all right on time! And this is our time!

This New Year I’ve taken the Action Plan to a new location, a local gym in my hometown, and offered the workouts in a group setting. It’s been challenging to address the different levels of physical capability. Actually, what I find difficult is communicating the need for each individual to recognize their own physical capabilities and progress at their own pace. I think it’s important for all of you as well, when working out at home, to be sure to modify your exercises to a level of intensity that challenges you, not hurts you.

The Action Plan includes exercises that target muscle strength, endurance and flexibility components. It’s  challenging and that’s what it’s intended to be! You should look at it and think, “can I do this”?

You’ve got to overcome challenges.

Karen Pilote The Action Plan

Becoming fit is not usually comfortable. It can be downright painful in some regards: leaving a warm and cozy family evening, finding time in a hectic schedule, maneuvering through a challenging workout routine, experiencing unusual physical responses, facing your insecurities and doubts…..there are so many reasons that committing to a fitness regime and lifestyle change is uncomfortable.

I get that. It’s hard for me too.

There are days that I want nothing more than a steaming hot mug of coffee, a good book and a bubble bath…..exercising is not my favorite thing to do, believe it or not. Don’t get me wrong, I love the strength that I feel after a good workout, but comfort and coziness call in the cold winter months. But we’ve no choice if we’re going to achieve weight loss!

 You will begin to feel amazing, strong and lean in 30 days. Promise.

All that aside, I think the biggest deterrent for most people is a fear that the program will be “too hard”, and they won’t be able to do it. But that is the point. You must do more than you did before, or do something different in order to progress. You’ve got to safely push yourself to the point of failure, just beyond your comfort zone, each and every workout. The Action Plan is set up to challenge your maximum potential. It is intentionally difficult! You, as an individual need to heed your body signals and expect to gradually reach your full potential over time and not in one session.

That means you’ve got to know when to modify, or to take a rest or to limit any workout in order to recover for the next session.

Take it. One day at a time, one work out at a time.

Going forward with (or back to) the Action Plan, I encourage each of you to be aware and recognize your level of tolerance in your training because it will make all the difference in your adherence to the program. No one can define that moment for you. Do what you can each session then follow up with good recovery nutrition, sleep, and hydration. You’ll come back fresh each session and be amazed at the progress you make in a very few short weeks!

Information and purchase: The Action Plan

Direct Purchase Link: The Action Plan

Karen Pilote The Action Plan  ~karen