You’re in the gym and you’ve got your eyes on the prize – losing weight. Go you girl, you’re taking your first step to a healthier lifestyle.

However, if you’re new to the gym life, it’s difficult to know where to start. The weights room is full of dudes, you’re not quite sure how to adjust the machines and how long should you spend on the running machine?!

Don’t worry girl, we’ve got you covered. We’re here to school you on everything you need to know about how to train smart and lose weight as a beginner in the gym.

We’ll give you workout routines you need to know to lose weight and get fit.

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• The beginners gym workout for losing weight
• The workouts
• The final word

The beginners gym workout for losing weight

Before we dive right into the workouts, we want you to let you know how you can train to optimize fat-loss. To keep it simple for you, we’ve come up with a few myth-busting fat-loss facts you should definitely know from the off.

Check these out:

Fact #1 Spending hours on the treadmill isn’t the best way to lose fat.

You might see those people plugging away at the treadmill for hours on end, but don’t do it girl. We’re here to teach you how to train smart and science shows us that HIIT (high intensity interval training) is the best way to burn fat.

Not only does a HIIT workout use more calories than lower intensity, longer workouts, they continue to burn fat for up to 24 hours later and they’re quick to perform. It’s fat-burning bonuses at every turn.

Find out exactly how effective HIIT is for fat-loss in this article: The Benefit of HIIT Training for Women

Fact #2 You gotta eat right

We could sit here all day and write up the best goddamn fat loss workout in the world, but if your diet isn’t nailed, it won’t have the effects you’re hoping for. Weight is lost when you’re in a calorie deficit and that means burning through more calories that you’re eating. We recommend finding out how many calories you burn, tracking your food intake and ensuring you’re eating less than your spend every day.

One you have that information eat nutritious foods, plenty of protein and enough carbs to keep you energized.

Learn more about perfecting your fat loss diet with this guide: What Does IIFYM Mean? – A Guide to Flexible Dieting for Fat Loss

Fact #3 Lift weights

If we’ve heard it once, we’ve heard it a thousand times. Will I get bulky if I like weights? No way girl. Unless you’re taking some nasty steroids or you’re hiding super-woman style strength (which would be badass btw), you won’t get bulky. It’s not in your DNA.

Lifting weights will actually help you become more toned, it’s super good for your health and more muscle boosts your metabolism. That means you’ll burn through more fat. Bonus.

Read up on these important lifts and look like a girl-boss in the gym: Essential Lifts Every Woman Should Know

Fact #4 Keep the intensity high

Make it challenging girl. If you’re lifting weights, go as heavy as you can for that amount of reps (without breaking form). If you’re sprinting, max out, and if you’re in a circuit, go as fast as you can.

The workouts

Now you know the basics, we’ve created a few workouts that will help you put your fat-loss dreams into action. Combine these workouts with a healthy calorie-restricted diet and you’ve got everything you need to achieve your weight goal.

If you want to lose weight and see a difference in your body composition, you should aim to do at least three workouts a week, combined with a calorie restricted diet.

Luckily for you girls, we’ve got you covered with three workouts that will give you full body workouts, and help you reach optimum levels of fat burn. We’ve combined compound weight lifting movements with high intensity workouts to help your body use more calories and focus in on fat loss.

Workout 1

Perform these movements as a circuit. Start with the first exercise, then move on to the next immediately until you’ve completed all the exercises. Keep the energy high and move quickly, without compromising on form. When you’re done with the last one, stop and rest for a minute – You’ve completed your first set.

Complete three sets in total:

Workout 2

In this one we’re going to complement some strength training with a little HIIT to build muscle and finish off a fat burn. Make the weights challenging but don’t go too fast. This is about building strength so if you can smash out loads of reps without struggling, you need to up the weight.

We’ve used a range of compound movements, as they recruit the most muscles and therefore burn the most calories for every movement. Be sure to check out our articles on how to perform each movement before you start adding weight, so you don’t risk injury.

• Squats – Everything Women Need to Know
• The Best Deadlift Form – Everything Women Need to Know
• Bench Press – Everything Women Need to Know

Perform four sets of each of these exercises, focusing on completing all sets before moving on to the next exercise:

HIIT finisher:

Head to the treadmill and sprint hard for 30 seconds, then walk for a minute. Complete this cycle 10 times and push yourself to the max on each sprint.

Workout 3

In this workout, we’re combining a while body workout with a kettlebell based, metabolic conditioning session to burn through the fat. This type of session should max out your calorie burn, as it works a huge range of muscles, then blasts your body with a high-intensity kettlebell session.

Related Article: A Girls Guide to Metabolic Conditioning

Begin your leg session and complete three sets of the following exercises. Keep the intensity high by lifting heavy weights, but take a minute rest between each set. Complete all sets on one exercise before moving on to the next.

Conditioning:

Combine your strength session with this kettlebell conditioning workout to get the fat burn working hard for you. Keep your form strong, but the speed high in this part of the session to hit the anaerobic, fat burning zone. Complete this as a circuit four times through and rest for one minute between each set.

Final word

If you want to lose fat and achieve your body goals, it’s essential you use smart training methods. By combining HIIT, strength, and metabolic conditioning styles of training, you’ll burn more calories, You won’t have to spend hours in the gym, but most importantly, you’ll get results.

We know, it’s a big claim, but we’ve got the knowledge to back it up.

Now, don’t lose it, we’re not telling you to get rid of cardio altogether, especially if you enjoy it. No doubt it’s good for you and it will contribute to your fat loss journey, but we’re training smart here. By altering the way you utilize cardio and building muscle, you can get incredible results.

The fact is, cardio will shrink you down and make you smaller. Sounds good right? Not if you’re trying to maintain your shape, grow stronger and build your dream physique. By just hitting long-ass cardio sessions, you’ll become soft and skinny at the cost of hard-earned muscle.

Don’t fall for that girl. The science shows that growing and maintaining muscle is essential to keeping your body burning fat in the long run. On top of that, a little muscle will improve your overall health, make you feel stronger and more confident, and it’ll help you achieve a gorgeous, curvy physique.

One of the main points we’ll cover in this article is that more muscle burns more calories and more fat. Find out how to perfect fat loss and read on.

Article preview:

• What’s the science say?
• Metabolic strength training workouts
• Should I do any cardio?
• Nutrition

What’s the science say?

To get a full understanding of how your body burns calories and fat, we need to delve into the science behind it all.

Let’s start with how to lose weight and, luckily, it’s pretty simple girl. To lose weight your body needs to be in a calorie deficit. That means you need to burn more calories than you consume through activity or just existing.

You can do this in one of two ways. Either lower the calories you’re eating, or keep your calories the same and increase the amount of activity you’re doing until you’re burning more than your intake.

The science behind weight training for fat loss

When we talk about weight training for fat loss, we’re not referring to body building training. Although these girls look amazing and have their physiques nailed, it isn’t the best weight training routine for fat loss. You should be focusing more on metabolic strength training instead.

Although bodybuilding will have an impact on your metabolic functions, it’s not optimized for the purpose of fat loss. This metabolic strength training is designed to help you maximize your caloric expenditure, not only during a workout, but also for days after.

But how does metabolic weight training for fat loss work we hear you cry. This is how these types of workouts get the job done.

 [Related Article: The Best Fat Burner Supplements for Women]

They’re intense

All metabolic strength workouts should be intense. Whether that’s lifting heavy, or lifting lighter loads at a quicker rate, you’ll be working hard and maxing out with every movement. We’ll let you in on a secret girl, the higher the intensity, the greater the metabolic impact.

They’re full body

When you train for metabolic impact, you need to utilize your entire body. By working your upper body, lower body and core muscles, you’re burning more calories. The more muscles you get in on the action, the more calories you’ll burn.

They don’t ruin your gains

If you don’t use it, you lose it. By using a metabolic weight training program, you’re telling your body you need the muscles you have, and it will target fat first and foremost. A study compared two groups of obese subjects on identical, very low (800) calorie diets. One group was given an aerobic exercise only protocol (walking, biking, or jogging four times per week), and the other group was given resistance training only three times per week.

After 12 weeks, both groups lost weight. The aerobic exercise group lost 37 pounds, 27 of which was fat and 10 of which was muscle. However, the resistance-training group lost 32 pounds, and 32 pounds were fat, 0 was muscle.[1]

Because they lost muscle mass, it was found that by the end of the process the aerobic group were burning around 210 fewer calories daily. In contrast, the weight training group experienced an increase in resting metabolic rate, so they boosted their ability to burn calories.

Metabolic strength training workouts

We like to keep it simple when it comes to using strength training concepts with the goal of accelerating metabolism in order to lose weight. We’ve got three simple ideas you can use to shape your workouts to achieve fat-burning, metabolism altering results. Check out SpotMeGirl’s two C’s of weight training for fat loss:

Circuits:

A continuous series of exercises where weights are used to stimulate the muscles and add resistance. Alternate your movements between upper and lower body focused movements to employ a range of muscles.

Example circuit workout:

A circuit is when you cycle through each movement, one after the other to complete a full set. Keep the intensity high throughout then rest for a minute between sets. Complete four sets of the exercises listed below and you’ll smash your fat loss goals.

Weighted Squats – 10 reps

Press ups – 15 reps

Walking lunges – 10 reps each leg

Shoulder press – 12 reps

Kettle bell swings – 12 reps

Compound movements:

We’ve said it before, working multiple muscles in one go is the fast track to impacting your metabolic speed and burning more calories. That’s where compound movements come in.

They’re called compound because they get a range of muscle groups firing all at once, which burns more calories and builds more muscle with every moment. By working these regularly and upping the reps to around 10-15 reps over 4-5 sets, you’ll be transforming your bodies metabolic set up.

Example compound movement workouts:

Factor these compound movements into your workouts and breathe new life into your fat loss efforts. They’ll work more muscles for every movement and the higher rep count will drive your metabolism right up.

Perform 3-4 sets of the following movements:

Super set:

Barbell front squats – 12 reps

Shoulder press – 12 reps

Super set:

Bench press – 12 reps

Deadlift – 15 reps

Both of these training concepts are intense, recruit different parts of the body and will help you maintain muscle. By drilling these training techniques three times a week, the fat will drop away, leaving you with a lean bod.

Should I do any cardio?

We’re not trashing all cardio here girl. Certain types of cardio training can complement your fat loss plans whilst maintaining muscle, while others can leave you looking for the muscle you crafted months ago.

Avoid long stints of running or jogging (unless you like it of course). This kind of steady endurance tells your body you don’t need that powerful muscle, in favor of a lighter frame that’s more suited to this kind of exercise.

The best option for you is HIIT training. Check out our article on the benefits of HIIT and discover how it can support muscle and burn fat faster than you can say high intensity interval training.

[Related Article: HIIT Workout Plan for Weight Loss]

Nutrition

If the key to fat loss is burning more calories than you eat, then the best way to get the results you want is taking a two-pronged approach. Drill your metabolic training in the gym and reinforce all that hard work in the kitchen with the perfect nutrition.

The first part of figuring out your nutrition plan is to pin down how many calories your body uses when at complete rest. This is called your basal metabolic rate (BMR) and is based on your height, weight and age. Once you have this, you’ll know how many calories you need to exist.

From there, you can work out how many calories you need to consume to lose, maintain or gain weight. If you’re here for fat loss, then we recommend you drop your calories between 10-20% to safely lose weight.

Once you’ve got that nailed, you need to find out more about your macros.

What are macronutrients?

Everything you eat is made up of three macronutrients: protein, carbohydrates and fats. Without these three things in your diet, we’d die.

It’s safe to say they’re pretty essential, and the more you know about them and how to use them to your advantage the more you’ll benefit from every workout.

Protein

Protein helps you build and repair muscle. This means it’s key to helping your grow and maintain muscle as you work your way through your weight training for fat loss sessions.

In each of these workouts you’ll be lifting challenging loads and putting your body under strain, which breaks down the micro fibers within your muscles. Protein is the building blocks that grows your muscles and makes you stronger.

Carbohydrates

Carbohydrates give you energy. Not just enough energy to power through your workouts, but also to keep your body energized enough to perform it’s basic functions.

Now, when it comes to fat loss, carbs get a bad rep. Low carb diets are everywhere claiming they can make you lose weight quickly. They can, but not safely. If you want to work out and train weightlifting you’re going to need carbs in your life.

The trick is choosing the one that’s best for you and your training program. The general rule is that the best kind of carb is the complex kind. As the name suggests, they’re made up of long, complicated strings on a cellular level. This is good because it takes your body a while to break down these cells, giving you a prolonged release of energy. Perfect if you’re about to hit a long weights session.

In contrast, simple carbs are made up of shorter chains that will give you a short sharp energy boost and a very quick crash. Not great if you want to smash a new PB, but your energy levels fall short.

Fats

Fats are essential to keeping your body ticking over well. From helping you absorb vitamins and minerals, to helping hormones regulate your internal processes, you need fat to stay healthy.

Now you know what they do, you need to get the perfect ratio of these macronutrients in your body to get the maximum benefit. The best way to do this is to check out our article on the IIFYM balanced diet.

When you’ve planned your diet around this, you’ll be nourishing your body to power you through workouts, grow muscle and help you slay your fat loss goals.

Final Word:

Now you know all about weight training for fat loss, you’re ready to hit the gym and drop the pounds like crazy.

By modifying the way you train and the movements you drill, you can prime your body to burn more fat, not only when you work out but even when you’re sat at your desk the next day. Pair that with a carefully balance food plan and you’ve got everything you need to burn fat.

Discover the incredible results of weight training for fat loss and try it out for yourself.

Inspired? Check out these other articles that will help you kick-start your fitness journey:

• Your Guide to the Anabolic Window
• The Best Deadlift Form – Everything a Girl Needs to Know
• Powerlifting vs Bodybuilding for Women

References: 

If you’re here or you’ve spent some time working out on a treadmill, you may have heard of the “fat burning zone”. When you see those words, the first thing to pop to mind is some kind of magical zone where you just drop fat like there’s no tomorrow.

However, girl what if these zones aren’t quite as magical as you think?  To find out exactly what it is and whether it actually helps you burn fat, we’ve looked into the target heartrate for fat loss. Read on to find out if it’s just a myth, or the key to your fat loss journey.

Article preview:

• What is the target heartrate for fat loss?
• Calculating your target heartrate
• Gadgets to measure your heartrate
• Picking your fat-burning workout
• Other ways to lose fat

What is the target heartrate for fat loss?

The target heartrate for fat loss is when your heart is pumping at a certain intensity. When its at a certain pace, you’re in the ‘fat burning zone’. This gets its name because, at this point your body is using fat rather than carbs as it’s main source of fuel compared to more intense exercises.

This is usually defined as the point when your heartrate is between 50-70% of your maximum heartrate, with the optimum fat-burning heartrate at about 70%.

This kind of heartrate is activated when you work out in certain ways. For example, low-intensity steady-state cardio (LISS) is a prime example of an exercise that supposedly gets you in that fat-burning zone.

Sounds good right? The thought of burning fat first and foremost sounds like just what you need if you’re on a weight loss hype.

We’ll level with you, the fat-burning zone is often misinterpreted as meaning you’ll burn more fat than if you were to do higher intensity exercises. This may not be the case girl.

LISS style workouts are definitely good for you, you will burn fat and they’re a great way to improve your endurance, especially if you’re starting out on your fitness journey. There’s no doubt that the fat burning zone does exist. But that doesn’t mean it’s the best way for you to burn fat. For quick results, higher intensity options may be your best bet.

However, if you’re a beginner looking to start off your fat burning workout, then finding your target heartrate for fat loss is a great place to begin. We’ll teach you everything you need to know about finding your target heartrate for fat loss and how you get there.

Related article: Best Fat Burner Supplements for Women

Calculating your heartrate

As we’ve mentioned, your fat-burning zone is when your heart is working at around 70% of your maximum heartrate. Now before you go racing off to max out on the treadmill with a heartrate monitor, hold your horses. We can help you calculate your maximum heart rate right here.

Essentially, all you have to do is subtract your age from 220 et voila. So, if you’re 30 years old, simply subtract 30 from 220 and you have your maximum heartrate of 190.

To make it even easier than that, we’ve found all of your fat burning heartrates for you. Check it out.

Fat burning heartrates

Gadgets to measure your heartrate

If you want to hit your fat burning heartrate, you’ll need to know your how fast your heart is pumping as you work out. To do this you’ll need some smart heart monitoring gadgets on your side.

Wrist heartrate monitors

These are one of the most commonly found forms is the wrist activity tracker. You simply wear them like a watch and they’ll track your steps, your activity levels and your heartrate.

Many designs can be worn throughout the day to track your pulse at different activity levels. From resting to moderate, fat-burning to maximum effort, they can keep track of your heartrate levels.

This is an advantage, as they’ll automatically record everything you do throughout your day. So, no more forgetting to track your workout or relying on the dodgy hand monitors on your running machine.

On top of that, they’re easy to wear during a workout and, due to the convenient position on your wrist, you can monitor your fat burning heartrate throughout.

Chest strap monitors

These are generally used to track your heartrate during exercise. They are strapped around your chest, usually just underneath the bottom of your sports bra.

A chest strap monitor can be linked up to your phone, so you can place your mobile somewhere safe, with the app open and see what your heartrate is as you work out.

For a while now, chest straps have been considered the more accurate option. However, a recent study[1] has discovered that the wrist based options appear to be as accurate as the chest monitors. So really, you’ve got plenty of options to help you reach your target heartrate for fat loss.

Picking your fat-burning workout

To hit your target heartrate for fat loss, there are a few exercises you can do that will help you find that intensity and stick with it.

To get the fat loss results you’re looking for, you need to be performing LISS for between 30 minutes to an hour around three times a week.

Check out these fat-burning workouts:

Incline walks:

Hit the treadmill and get your heartrate into that perfect fat-burning zone. This only needs to be a brisk walk. So, no running but no taking it easy either, girl.

Set your mph to between 3-5 and set the incline to between 3-5% to add a little extra resistance to the exercise. This will help to support muscle and find your fat burning heartrate, as the incline is telling your body you need to maintain the strength to get up the hill.

Give it a try and have a look at your heartrate to find the right intensity for you.

Swimming:

If you’re more of a water-baby, or if you have sore knees and shins, then swimming might be the perfect alternative.

The resistance of the water is a great, low-impact way of working your muscles, whilst giving you that fat-burning cardio benefit.

If you’re planning to track your heartrate on this one, don’t forget to opt for a waterproof design. If you don’t have a heartrate monitor, a good way to hit that perfect zone is to think about how hard you’re working. Your heartrate zone should be a 5-7 out of 10 in terms of difficulty. So, it shouldn’t be a breeze and it shouldn’t be a sprint either.

Cycling:

Another great way to hit that LISS workout is with cycling. Pick a static bike or hit the roads with a real one if you know your stuff.

The key with this is to stay below 10mph to maintain a steady fat burning heartrate. Check your heartrate too and you should be perfect placed to torch fat.

Simply set up an episode of your latest binge series and get spinning, girl.

Rowing:

The rowing machine is another classic choice if you suffer from shin splints or sore knees. It has the ability to work your muscles whilst also getting your heartrate right in that fat-blasting sweet spot.

Just stay steady, keep going and row your way to fat loss success in no time.

Other ways to lose fat

Starting off on LISS is a great way to begin your weight loss journey or to complement other fat loss methods. To help you boost fat loss, you should also check out these other ways to lose fat.

Diet

Losing weight happens when your body reaches a very simple, yet important state.

To lose weight you need to be in a calorie deficit. This means you need to burn more calories than you consume.

One way to reach this state is to track what you eat so you don’t take in more calories than you burn.

A good, flexible way of doing this is by using the IIFYM diet. This helps you track your intake, perfect your macros and allows you to be more flexible too.

Whilst we’re on macros, you should also aim to eat a high protein diet. This will support muscle maintenance is essential to burning fat.

Build muscle

As we’ve just mentioned, building muscle is key to helping you lose fat. Muscle takes more energy to maintain for your body – that means it’s burning more calories pound for pound compared to fat. By gaining more muscle, simply existing will burn more cals. Amazing right?!

Not only that but working heavy compound movements like squats and deadlifts burn a load of calories because they recruit so many muscles. By drilling them on the regular, you can torch even more calories with every visit to the gym.

Related article: Essential Lifts Every Woman Should Know

Use HIIT

Science shows that HIIT training can burn 25 to 30 percent more cals that your lower impact, high endurance exercises [2]. A recent study has also show that, this form of high intensity training also turns to fat for energy rather than carbs [3].

So, if you want to burn calories fast, this is one of the most effective types of training out there. Head to the running machine and sprint for 30 seconds, before resting for a minute. Do this 10 times and you’ll have a killer workout, that targets fat with incredible accuracy.

On top of that, they’re short and sweet, so if you don’t have the time to hit LISS, make HIIT your go-to.

Final Word

The target heartrate for fat loss is a thing girl. However, it may not be the best way to get the best fat burning results you’re looking for. It’s a great place to start if you’re a beginner, but complement it with our other methods to seriously torch some fat and burn cals.

Looking for more female fitness wisdom? We’ve got you covered:

• A Girls Guide to Muscle Hypertrophy – Building Shape and Size
• Squats – Everything Women Need to Know

References:

There’s so much pressure on us as women to look our best. We’re constantly hit with adverts for make-up, clothes and hair products.

And while it’s great to look good, it can sometimes be an unbearable weight too.

But weight loss is different. Yes it’s wrong that the media puts pressure on us to get lean and drop body fat. But we also need to do it for our health too.

With so much research now showing that obesity, or even just being overweight can lead to heart disease, metabolic disorders and even early death, it’s time that we fought back and reclaimed our health.

In this guide we’ll take you through every natural weight loss supplement for women, and tell you the ones you should be focusing on right now.

The Key to Safe Weight Loss

Knowing exactly where to start on your quest for a fitter, leaner body can be tough.

There are so many different people shouting about their weight loss wraps, vibrating belts and shakes.

And it can be daunting.

Who exactly do you trust and who’s not just trying to grab as much money from you as possible?

Luckily, at SpotMeGirl we’ve tried every tool out there. We feel that you can’t truly recommend products until you’ve read through all of the scientific trials and also at least given them a go yourself.

That’s why we feel in a position to tell you about what works and what doesn’t.

And below, we’ve compiled out list of favorite, safe and natural weight loss supplements for women.

Calories are really important for safe weight loss

Before we get to the cool stuff, it’s worth pointing out that calories should still form the basis of your healthy fat-melting plan.

The bottom line is that calories make or break a weight loss diet. Even with the fat loss nutrients below, you’ll still need to be in a calorie deficit (eat less calories than you burn off) to trigger your body to use more fat as fuel.

Note: A calorie deficit of around 20% is optimal for weight loss. You can be more aggressive with your energy balance but it’s harder to adhere to.

We’re in this together.

As women we need to support each other. You’re a strong female with an important journey on her hands; and we want you to succeed.

Bottom line: If you aren’t in a calorie deficit you won’t lose weight.

The Best Natural Weight Loss Supplements for Women

Now that you’ve organized your calorie intake you’ll hit the ground running.

Once you manage your energy balance you’ll find that fat will start to come off gradually and safely.

But if you really want to speed up your progress you need to take a look at the following natural weight loss supplements…

Glucomannan – helps to reduce hunger and boost feelings of fullness

Remember, we said that calories are important for weight loss? Well if you find it easier to manage your food intake you’ll reach that calorie deficit with less effort.

Found in the root of the Konjac plant, glucomannan is a type of fiber that feeds the friendly bacteria in your gut.

When you eat it, it absorbs water and becomes gel-like. It then expands in your gut. As far as your stomach and brain are concerned, you’ve eaten a full meal and are now full and content.

Studies have shown that glucomannan is the ‘next big thing’ for weight loss and women who’ve undergone trials using this natural supplement have seen dramatic weight loss results.

Green tea extract – a healthy way to reach your ideal weight

Packed full of antioxidants such as catechins and epigallocatechin gallate (EGCG), green tea is a potent fat burner – and also great for your health.

Green tea is high in vitamin B12, A and K, as well as zinc, magnesium and iron too. It’s like a multivitamin in tea form.

Numerous studies show that green tea extract works as a thermogenic. This means it has ability to burn fat by stimulating a heat-induced spike in metabolism .

Not only that, green tea acts as a natural weight loss supplement by:

• Decreasing calorie intake
• Gives you energy even when on a low-calorie diet
• Maintain healthy weight after a period of weight loss

Regular consumption of this bitter, healthy tea has also been shown to reduce risk of diabetes by over 30% and may also protect against neurodegenerative illness too.

Cayenne pepper – the spicy way to lose fat

Another huge thermogenic, red pepper is a source of capsaicin – the compound that gives chili its pungent, spicy taste ( a supplement is easier to handle than constantly eating spicy food by the way!).

Cayenne pepper is being used more and more by health practitioners to help with pain disorders. It has the ability to blunt the effects of inflammatory disorders such as arthritis as well as digestive and metabolic illness too.

When it comes to red pepper extract as a natural weight loss supplement, the results speak for themselves.

Research has shown that even when groups of women eat high fat diets, they experience an increase in calories burned.

There’s also a clear link between pepper consumption and lower food intakes too.

It appears that adding some spice to your supplement stack boosts ‘fat oxidation’ as well as helping you reduce calories consumed.

Piperine – a black pepper compound that has potent bioactive properties

As a compound found in black pepper, piperine is used as a diuretic, anti-bacterial agent and antioxidant.

It is a fantastic ‘carminative’ too, meaning it helps reduce bloating, gas and excess wind (which you’ll more than likely suffer from with all those vegetables on your healthy eating diet).

Black pepper is naturally high in vitamins C, A and K, as well as protein, magnesium and iron. But it’s the piperine that really makes a difference as a natural weight loss supplement.

Studies show that piperine helps your body break down fat cells by inhibiting two proteins that regulate their size.

It’s also a thermogenic, much like cayenne pepper and green tea extract.

Zinc – a mineral that supports healthy weight management

You’ll find zinc in foods such as oysters, beef, eggs, nuts and seeds. It’s a trace element mineral that your body needs for a number of reasons.

Where it helps with weight loss though is in its ability to regulate your appetite – in particular, it reduces your cravings for fatty, salty foods.

As many as 70% of overweight women don’t get enough zinc in their diet.

There’ a big link between overweight adults and zinc deficiency so make sure you get it in your supplement stack.

Our Number One Natural Weight Loss Supplement

For fast, safe weight loss you need the very best nutrients to support your diet and healthy lifestyle.

Instant Knockout CUT is our clear favorite when it comes to boosting energy, burning fat and speeding up weight loss results.

It’s the best natural weight loss supplement for women on the market.

Made with premium-grade, all-natural ingredients such as green tea extract, cayenne pepper, vitamin D3, L-theanine and glucomannan, this is your best chance yet for effective weight loss and a leaner, fitter you.

• Faster weight loss – safe, effective and noticeable in the shortest time possible
• Energy – work out harder in the gym without fatigue
• Thermogenic effect – burn more fat by triggering fat cell oxidation

– Get Instant Knockout CUT Here –

However, no matter if you have, or if you haven’t stuck to a training program before, I’ve got good news for you!

We’ve put together a simple, and easy to follow plan that will get your thighs slim, and toned in no time.

Better still, if you have done this program, and you got the results you wanted, you can always use it again-and-again to lose weight around your thighs.

Without delay, let’s get into how you can drop weight around your thighs.

Like we’ve already discussed, it doesn’t matter if you have, or haven’t stuck to a training plan before. This diet, and routine I’m about to share with you is easy to follow, and it gets results.

So, how do you really lose weight around your thighs? 

Long story short, you need to lose weight. However, it’s not so simple. If you want to tone your legs, thighs, and butt, you’ll also need to do exercise to get the best results.

Before I hear you say, “but I don’t have a gym membership.” that doesn’t matter, you can still do these exercises at home with basic equipment and still get the same results.

Before we get into the training plan, let’s discuss diet quickly.

Diet For Weight Loss

It’s a no-brainer, to lose weight, you need to eat less. Okay, that was obvious. ‘But how do you do it?’ is the main question.

The easiest way, is simply by eating the right foods. If you eat the right foods, the weight will naturally fall off your body.

So, ‘what foods do you need to eat?’ Good question. You need to eat whole foods. Again, I can hear you cry, “but what are whole foods?”

Whole foods are foods that have one single ingredient. They haven’t gone through and manufacturing process to increase their shelf life, they don’t have added salts, sugars, or fats, and they come from animals, or the land.

Whole Foods Sources: 

• Wild rice
• Potatoes
• Fruits
• Meats
• Nuts and seeds

knowing which foods to eat i.e. whole foods – it also makes sense to know which foods to avoid.

You’ll want to avoid foods that have been through numerous processes, with other ingredients added to them during a manufacturing process.

These foods are often filled with unhealthy fats, sugars, and preservative which the body finds difficult to digest.

Non Whole Food Sources:

• White pasta
• Cakes
• Cereals
• Processed meats
• Cheese and other dairy sources

If possible, avoid these foods at all costs. They will only make it more difficult for you to lose weight around your thighs.

Hydration

The next step in this diet, and training plan to lose weight around your thighs, is hydration.

Many people overlook hydration, and what an important effect, both positive and negative it can have on the body.

Ideally, you’ll want to drink small glasses of water throughout the day. This will help to prevent you from drinking too much water in one go (if you’re not used to drinking water frequently). It will also keep you hydrated through the entire day.

Often, too many people end up drinking too much water when they start training, due to a fear of becoming dehydrated. There’s a fine balance between drinking too much, and too little for optimal health. It’s up to you to find that balance.Just don’t over do it by drinking gallons per day.

Hydration Tips: 

• Keep water with you at all times.
• Drink in small amounts.
• Green tea, and black coffee and healthy choices.
• Avoid beverages filled with numerous ingredients.

Just like with food, the same rule applies here. Avoid any beverages that contain more than one ingredient.

For example: soda, and coffee with cream and sugar all have numerous ingredients that will only add to the total amount of calories that you’re consuming each day.

There’s also been a large misconception regarding sports drinks in recent year, and if they are suitable for most people in the public.

Unless you’re an elite athlete, and it’s your job to train for several hours a day. Then it’s been recommended that you should avoid these sports drinks, as they’re filled with large amounts of sugar. Something an average gym going won’t fully utilize.

Supplements

If you really want to kick it up a notch, then, you might consider using a quality fat burner.

Fat burners work to speed up the metabolism, suppress the appetite, and create a thermogenic effect in the body – another important factor that helps you to lose weight.

Benefits of fat burners: 

• Boost fat loss
• Lose weight around thighs
• Suppress appetite
• Have more energy

Exercises To Tone Thighs

Here are the exercises that are going to shape your legs and thighs, and at the same time, help you to lose weight.

At the end of this section , we’ve included a ‘how to’ guide on how to get the most of these exercises.

Follow this workout the best you can, and you’ll see results in no time!

1.Sumo dumbbell squat

2.Lunges

3.Dumbbell deadlift

4.Kickbacks (cable if possible)

5.Side lying leg raises

How to do this workout

In this plan, you’ll want to perform a circuit of these exercises twice per week.

For each exercise, you’ll want to aim for 10-12 reps per exercise. Then move directly onto the next exercise, and repeat 3 times.

• Reps per exercise = 10-12
• No rest between each exercise
• x 3 sets in total
• Rest = Take 2 minutes rest after completing the circuit

Conclusion to Losing Weight Around Your Thighs

There you have it girls, a complete guide on how to lose weight around your thighs.

Follow this plan the best you can, for as long as you can, and you’ll start to see results.

Don’t worry if you fall off track, just jump back on the horse and keep going. Remember, Rome wasn’t built in a day – keep going and you’ll get there.

Without knowing exactly what you’re doing, toning up and losing weight can seem like an impossible task. We’ve all followed fad diets before and not made any progress *guilty*.

So in this article, we’re giving you the fool proof guide on ‘how to tone up and lose weight’ – fast!

Check it out:

Tone Up and Lose Weight

The Right Diet Plan

As we mentioned at the start, there’s many fake diet plans out there; they claim to help you change your figure, but all they really do is take your money!

But don’t worry, this is a completely free mini guide for you. Don’t expect masses of information, but we’ll give you what you NEED to know.

Calories in vs Calories out

Forgive us if you already know this, but many people still don’t know that losing weight is a matter of tracking your calorie intake.

Simply put, if you eat less than your maintenance calorie limit, then you’ll lose weight. It’s as simple as that. Conversely, if you eat over your maintenance calorie limit, then you’ll put on weight.

So this is why it’s important to track your calories.

Forget Low Carb Diets

Okay, so low carb diets can help you lose weight quick – but this is only because you’ll lose water weight. The minute you begin eating carbs again, you’ll pack that weight on like it was always there. Just let that sink in, because it’s the truth.

As a result, forget about low carb diets. In fact, you’ll be more energetic eating carbs as part of a balanced diet – and will be more likely to continue with your new lifestyle.

That’s right, following a balanced diet is a lifestyle you can continue without being depressed.

The only problem with carb sources such as pasta, is that they’re calorifie dense – meaning a small amount of pasta might not fill you up, but will cost you a big chunk of your calorie limit for the day.

However, as long as you track your calories, you can eat foods you enjoy while still reaching your fitness goals.

Allow cheat meals

This is important. Nothing is bad in moderation when it comes to your diet.

A slice of pizza? No problem, that’s probably only 300kcal. But a whole pizza – you’ll be over your calorie limit and therefore will pack on weight (get the point?).

For this reason, if you want a treat now and then – just make sure that you track it, and stay under your calorie limit for the day. Then you’ll still lose weight, while losing weight and toning up.

Some people enjoy having a ‘cheat meal’ once every month – while others simply have a slice of pizza now and then, while still making sure to stay under their calorie limit.

Do whatever works for you – just remember to eat less than your maintenance calorie intake.

The right workout plan

Now we’ve given you the information needed to create a sustainable diet plan, we’ll give you tips on how to tone up in the gym.

That’s right, we said the gym; there’s no sitting on the couch and toning up your muscles here.

Higher volume

Ultimately, if you’re weight-training in the gym, your muscle will tone up – fast. Most prefer to perform higher reps with lower weights.

Why? Answer: Because as women, you can handle more volume than men – so take advantage of this!

For those haters saying ‘you can lift heavy and still achieve a lean figure’ – yes, you’re right, but a beginner isn’t going to enter the gym and smash the 150lb dumbbells. This workout plan is for everyone.

Will I get bulky?

Whether you get bulky or not will depend on your diet. As your goal is to tone up and lose weight, you’ll be eating under your maintenance calories.

For this reason, there’s no risk of getting bulky. Instead, you’ll shred fat around the right places and tone up your figure – achieving your bikini beach body in no-time!

If you already have an effective workout plan, good – follow that. But we’re guessing you’re looking for some help if you clicked on this article.

*You can perform these exercises in any order you like. But we recommend performing the crunches last.

Take a look:

1. Squats

We’ve all heard the popular ‘girls that squat’ motto and hashtag on instagram etc. But there’s a reason for it – squats can really help you tone that booty, as well as legs.

Squats are one of the ‘big three’ lifts, so it’s a no-brainer to add this to your workout routine. We’re starting with this, as many of you will be aiming to achieve a toned lower body.

As we mentioned, we’re starting with higher volume and lower weight. However, as you get better and more comfortable, you can increase the weight (and volume, if you like).

If you’ve been training for a while, then start start at the weight you’re confortable with already, with lower reps if you want.

What to do:

• For beginners – 4 sets of 12-15 reps (light weight)
• For more experienced – 4 sets of 3-6 reps (heavy weight)

2. Arnold Press

Did you know the Arnold Press activiates most muscles in your arm, as well as working your shoulders? Well, you do now.

Arnold Presses are great for your upper body, and will ensure you tone up your upper body. So include this in your routine, sprinkle some hard work – and you’ll be seeing results soon.

What to do: 

• For beginners – 4 sets of 12-15 reps (light weight)
• For more experienced – 3-4 sets of 6-10 reps (heavy weight)

3. Deadlifts

Another of the ‘big three’ lifts. This is essential; many women think they’ll get bulky if they deadlift. But this is a myth.

It’s a compound movement – meaning it’ll work many different muscle groups, helping you to tone up your whole body in the process.

As usual, if you’re a beginner, start with lower weights and get your form right first. If you’re experienced, then continue as normal.

What to do: 

• For beginners – 4 sets of 8-10 reps (light weight)
• For more experienced – 4-8 reps (heavy weight)

4. Bench Press

The last of the ‘big three’ lifts. The bench press is often people’s favorite exercise – you can really build up your strength on this lift.

And remember, you won’t get bulky either. If anything, as you’ll be losing weight and toning up, your breasts will become more perky (so there’s only benefits here).

What to do: 

• For beginners – 4 sets of 8-10 reps (light weight)
• For more experienced – 3-4 sets of 8-10 reps (heavy weight)

5. Bicycle Crunches

We’re avoiding the cliché of adding normal crunches here. In fact, bicycle crunches are more difficult – meaning you’ll get better results.

You’ll really feel the burn by the end of this exercise – and more importantly, this will help tone up and flatten your stomach.

What to do: 

• For everyone – 4 sets of 20 bicycle crunches

Let’s Get Toning!

You literally have no excuse now. We’ve killed some myths about weight loss, and given you all the information to succeed in your journey.

Sometimes the hardest part of getting yourself off that couch and into the gym! But we promise, once you get going and see results – you’ll never look back.

What about supplements?

Good question.

Supplements can really help you in your fat burning journey – as long as you choose the right product.

If you choose the wrong fat burner, then you’ll have wasted your money and experienced unwanted side effects. Ultimately, your safety is the first priority when choosing fat burner supplements.

For this reason, we’ll save you a bunch of time; by recommending our favorite fat burner that’s worked for us – and hundreds of others, including a high-profile fitness model.

Best Fat Burner – Instant Knockout CUT

Presented in a fist-shaped bottle, Instant Knockout CUT will punch its way through unwanted fat – helping you to achieve that toned figure you’ve worked towards, faster.

Here’s how it works: 

• Boosts your metabolism – your body will be burning more fat, even while you’re watching your favorite TV show. And no more excuses about that slow metabolism…
• Tone up, not bulk up – Instant Knockout CUT ensures that you trim your figure, without becoming a she-hulk.
• Never feel tired again – The worst thing about dieting is the lack of energy. Instant Knockout CUT keeps your energy levels and motivation high!
• Used by professional fitness models – The ‘Queen of Workout’s, Alexia Clark is a known user of this fat burner. It’s helped her become a leading figure in the industry.
• 100% natural ingredients – no chemicals or synthetic substances in Instant Knockout CUT.
• No side effects – No jittery feelings with this fat burner. It’s tried-and-tested to be safe and effective.

Drawbacks: 

• Premium price – the best things always come at a price. But we believe the results from Instant Knockout CUT are priceless.
• Can’t buy from retailers – You can only buy Instant Knockout CUT direct from their website: www.InstantKnockout.com

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