Joi said: Hi Debi, I recently lost 3 stone through a good diet and excersize. I walked 3 miles every night for...
Hanna said: Haha, for me, it solely depends if my legs are shaved- so there is almost no pattern. Although I must...
alyssa said: i have really big shoulders because i play sports. i love sports so i'm not going to stop playing them...
katie said: hi im 13 years old and i hate the size of my butt and legs..i like my upper body. thats...
JenMadelyn said: I have the kind of flab that hangs over the sides of my bra in the front right below my...
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How to lose fat off your butt and legs easily
Lose fat off your butt and legs!
That’s right! You can lose fat off of your butt and legs. Normally I wouldn’t talk about spot reducing like it is possible but scientific research seems to have proven otherwise!
Weight loss exercise plan that burns fat from your butt and legs
I know I have mentioned this story before but I don’t feel I gave it the attention it might deserve. Here at Real Women’s Fitness the number one reason people find this site through Google.com is by searching for posts relating to toning the butt, losing fat off the butt… anything to do with the butt! It seems as though women really aren’t happy with their rear ends lately.
So, when this research came out I mentioned it in a post but I didn’t elaborate on it too much. Now, though, I feel it is important for all of us to know what the research is saying and to give it a go ourselves to see if it really works.
What weight loss research?
The University of New South Wales (UNSW) has been testing an old but not very popular workout program whereby women cycle on an exercise bike for 20 minutes. It is not a normal ride, however, as the women have to sprint for eight seconds and then cycle lightly for 12.
What were the results?
It seems that the results were quite dramatic and much better than expected. The Daily Telegraph wrote:
“They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes,” UNSW Associate Professor Steve Boutcher said.
This is pretty amazing news for women who are struggling to lose weight or need to lose a little bit in a short amount of time. Three times the amount is a big number. Think about it. If you lose one kilogram a week by going to the gym three times a week, if you change to this new program you could be losing as much as three kilograms in a week. That’a huge difference!
But I thought you said I could lose weight off my butt?
Well, that’s the next amazing result that has come out of this study. The researchers have claimed that if you follow this exercise program on an exercise bike you are likely to burn more fat from your legs and butt than from other places on your body.
The scientists found their method could “spot reduce” troublesome areas such as legs and buttocks.
I am not entirely sure this is true and I will have to test it for myself. I would love other readers to give this plan a try as well and see what your own body does.
I would also be interested to see whether an exercise like rowing or boxing that is more to do with the upper body and arms could spot reduce on the arms and upper body? If so, many bodybuilders would be interested.
Conclusion
While I am not convinced that the spot reducing claims are true, it is very important for us to keep up with the latest research. Science is always bringing new information to light and this helps everyone on their weight loss or health struggles.
Want some free advice on weight loss? Ask us questions at our forum!
Comments on this article:
| Roxana said: | You say that the cycle workout is for the woman to bike for 20 minutes, where we sprint for 8 seconds and bike normally for 12 minutes. Do you maybe mean that we sprint for 8 minutes, not 8 seconds? Please clarify. |
| Britney said: | Hi.. in answer to Roxana's comment.. i'm pretty sure this exercise is called SPIN.. like spin classes.. it's extreme bike riding.. and it is't fun.. lol.. BUUUUT IT DOES WORK.. and i know people that have lost up to 5kgs a week with it.. it's 8seconds then 12 seconds..then 8 seconds.. then 12 seconds.. for 20mins.. it's a mission lol TRUST ME.. i've seen people throw up in the class.. BUT LIKE EVERYTHING.. it gets easier.. AND IT'S AMAZING.. |
| Steph said: | my family has naturally big butts and thighs so it is not surprising that i have one, but i want to loose mine. i have a skinny upper half and then i have a big butt and big thighs so it looks weird. my mum is a nurse and says that i cant loose weight off it. will this workout seriously work? |
| Steph said: | oh and also with this program will it actually make your butt smaller and normal? |
| Sarah said: | I'm a little confused, it wasn't explained to well on what exactly to do? Are you supposed to sprint like around the room for 8 sec and then jump on the bike for 12 sec and then 8 sec again??? Please help me out. Thanks |
| Link said: | I\'m confused.. So... I sprint for 8 seconds and bike normally for 12 minutes? And can I use a normal bike up hills instead of an exercise bike? Or does it have to be an exercise bike? And do you mean you sprint for 8 minutes (not seconds) and bike for 12 minutes...? Or do you mean sprint for 8 seconds and right bike for 12 minutes. Thanks :D |
| Chaz. said: | ive got a decent Diet Plan and i have lost 12lbs in 2 days ! i have had 1 fatty food a day and stick with my friut and veg . i have done hourly excersize and have been running in the morning. ie. Your Day Run-in the morning a piece of fruit when you get back Rest. Dinner , Fruit Veg Etc. Pudding (1 fatty food) more excersize(half an hour) rest. keep continuing this process and hopefully you will see the outcome!:D Good Luck x |
| Rosa said: | Well i hope this exercise does work,i've always had big hips and very big legs,but my upper body is very small,I barely wear shorts in the summer,well i never wear shorts in the summer only when i was a teenager now im in my early 30s. |
| savannah said: | so how long do you run for in the moring (chaz). |
| Link said: | Ride on a bike for 20 minutes.. Then 2 minute sprints...Then 4-6 minutes of lighter cycling. If you alternate sprints with resting periods, yes, you will lose more fat due to intervals of high intensity and low intensity periods in your exercise. Technically, sprinting for 8 seconds and lightly cycling for 12 seconds is not much - try 2 minute sprints followed by 4-6 minutes of lighter cycling. I would recommend that you use a normal bike rather than an exercise bike (fresh air is good for you). As for the shape of your bum, thighs, and leg region, cycling or biking as some people call it, will shape those regions since you're using them. Its supply and demand babe! Your legs are being demanded to cycle harder, so your body supplies them with more muscle and oxygen. Email me for more info: zelda.5@hotmail.com Hope I helped!!! :) So... Ride on a bike for 20 minutes.. Then 2 minute sprints...Then 4-6 minutes of lighter cycling. Follow this, and you will be in shape in no time! |
| Bex said: | So TO CLARIFY: You sprint (riding the bike really fast) for 8 SECONDS Then ride at normal pace for 12 SECONDS Am I right?? Sorry, this is just a little confusing!! THANKS X |
| JANE GREEN said: | Hi i do this exercise in my spinning class your basically meant to alternate between speeds and it burns fat quicker. For example cycle gently for about 5 mins to get you legs warmed up then start alternating with your speed, 1 min fast 2 min normal and sometimes do slow speeds but put your gear up so it makes your legs work harder. the best thing is to find some good music that you can work out to the beat. This does work as i lost weight on my thighs and my bum got perkier, Good luck xx |
| Andre said: | Bex...YES. This is REALLY simple...no need to be confused. 1) Sit on a stationary exercise bike 2) Peddle at a really fast pace (sprint) for 8 SECONDS 3) Then peddle at a slow/normal pace for 12 SECONDS 4) Repeat 60 times (8+12 = 20 seconds * 60 = 20 minutes) 5) Your workout is complete in 20 minutes and you will be exhausted and SKINNY! The main reason people lose weight on this program is because the intensity increases your resting metabolic rate. So you become MORE efficient at burning calories even when you are not exercising (sleeping, working, etc.) DO IT...IT WORKS! I PROMISE! I lost nearly 18lbs in 3 weeks. |
| Rini said: | I need to lose an inch off my rear end...so i can get my hips to a 35'' have any advice? i've gone on the grapefruit diet + i'm biking everyday to school and back. which combined is like a thirty minute bike ride...two fifteen minute intervals. |
| greta said: | i have all this fat around my but and upper legs, i have started eatin heathy ,, seriously i used to eat heaps of bad stuff now i only have 1 small treat a day like a cookie or a chocolate milkshake, i have done this for a while now about 6 weeks i have been going for walks about half an house four times a week , and i have had no changes ! ?? what the hell! |
| Kayla said: | So... you wont me to get my fat butt on a bike and start riding? |
| rosi said: | (to greta) you should try out some sports or martial arts.. that works best. 6 weeks of healthy-eating and walking wont give fast results, especially since youve only just started. I faced the same situation as you did before, but realised that I needed to burn some calories by exercising (and rigorous ones are the best), and its working! Running gives the fastest results for me, and taking up a martial arts works even more. Yoga and cycling will help, as well. As Link said in her comment (Its supply and demand babe) =D |
| har said: | I need help.. iam 200lbs and i need to get this fat off fast. i am getting sick of this diet thing. i dont know how to start working out. I had a baby and now my stomach and butt are big. |
| Norma G Pescador said: | I need to let y'all know that I was warring size 14 and know whent to size 8 just by riding the bike for 30 min every morning, and my butt got smaller, I say what are you waiting for just do it. |
| Aly said: | Does the bike have to be an exercise bike? or can it be a regular bike? Or are they both the same? Also how long does it take to see results? |
| sara kiernan said: | hey guys, im 180cm and weigh 58kgs my bmi is low but i still do not like my body i have really long legs but a bit of a bottom/ hips and i really dont like it. i do not have an bike to ride... what should i do |
| Rox said: | I run, and I do a very high intensity martial arts (Muaythai, which is Thai kickboxing - very good workout!), and in between days I cycle for 30 mins or so. I stopped Muaythai for about 7 or 8 months and my diet went a bit haywire, and am now back in class and trying very hard to lose the weight I gained during my slacker period. The best way to lose weight, get fit and tone everything from butt, legs, abs to arms is a combination of training, especially if it includes high-intensity things like martial arts and running. When I cycle, I find that the best option is interval training - I have tried the 1 min hard cycling then 2 mins slower on higher level, and am definitely going to try the 8 sec / 12 sec reps to see how that works. Diet plays a huge role here too though, and if you are active you have to eat properly. 5 or 6 small meals a day (2 or 3 of these healthy snacks), LOADS of water, lots of fresh stuff, low-carbs, good breakfast, no junk and low-fat is the only realistic way to go. The more you train, the more you start enjoying it, and it becomes a habit - just make it a healthy lifestyle, and the weight loss and toning up will follow. :-) Rox |
| Shabana Hussain said: | Hi, my name is Shabana and I weigh 230 pounds. I have a really big butt, please tell me how I can lose this butt |
| JENNY said: | ya... im like totally skinny... except for my butt! it doesnt help that i have a big curve in my back because tht makes it look even bigger! i absolutely HATE it. i am only twelve but it still really bothers me! ive tried to wear tight shorts under my pants, which helped a little, but not much, and i cant wear them for the rest of my life! i was just wondering, its winter right now and i cant get on the bike, and i dont have an exercise one either. so i d k how to do this. do u guys have any other sugguestions? PPPPLLLLZZZ COMMENT! i need to loose this really quick! HELP! COMMENT! |
| Oli said: | Guys honestly u need to get a gym membership or just do some form of physical exercise to break a sweat- go for a fast walk around your area. its a combination of diet, exercise and most importantly committment- u have to make if you really want to lose the weight. Im 20yrs old and have brought my body weight down from 106kgs to 88kgs-and still dropping. Basically I try to eat as healthy as i can, eat small meals-about once every three hours, 6 a day-its not vital, it just helps, otherwise just try adjust it to your life and lifestyle-just keep it healthy. for a diet plan try leanbody.co.za for an idea. You dont need to buy drugs and supplements-not alot work. only supplement Id recommend is a vitamin B complex-itll help your liver with the fat breakdown and stress of losing weight. Drink loads of water-I cannot stress this enough!!! you might gain or stay the same weight when you first start upping your water intake but it is just water weight and you can lose it very quickly by taking a natural diuretic. an example, i upped my water intake from about 1.5litres to 3+liters and gained two kgs for the four weeks i did it, then i took a dandelion, juniper, ginger supplement and dropped 6kgs in a weekend. The water also helps flush the toxins from your liver and aid in the fat breakdown. 500ml of water first thing in the morning has shown to raise your BMR (metabolism when you are at rest) by up to 5percent. You must google and see how many wonders water can do and fix- from astma to excema. Google anything i have said above-the info is out there, i know cos i did it. yes everybody is different, but concepts of weightloss dont change. you can do it-your greatest obstacle is yourself-excuse the pun... a few answers to the questions: the training method is very similar to guerilla cardio-dont be intimidated by it, yes it is tough, but work your way up to 20min, by increasing by a minute or two a couple days at a time. Chaz does your diet plan include proteins-ie meats etc. you need to consume a sufficient amount of protein everyday in order to prevent muscle breakdown. basically muscles determine your metabolism, bigger muscles use more energy to do the same amount of work as someone with smaller muscles-how does this help? well more muscle=bigger energy need=more fat burned. a good exercise plan would include some form of light weight training(toning)-yes even for ladies. go to a gym, most will be more than happy to help you out with a free exercise plan-and theyll also instruct you on how to use the machines or any questions or queries you have-print out what i have typed-theyll confirm it all. Greta- i reckon you need to do a little exercise and up your water intake. Jenny- try skipping, you can do it indoors, or even a hula hoop would work-the heavier the hula hop the more calories you will burn. google hula hoop and fat loss there are many exercises- aquatics, pilates even yoga is a good start if you arent as comfortable to do fast movements. just break a sweat- exactly what they do on biggest loser. a safe amount of weight to lose is about 1kg per month, but commit to it and eat healthy and you can lose more. on a final note, you need to be happy with the body you are in, if you have wide hips, you need to accept the fact you might look better with a bit of weight. sorry for the long essay guys but itll help.... best of luck guys and i hope u make the commitment to change your life for 2009!!! only you can do it!!!!! |
| Nash said: | Hey Gals, I read about bike exercise, but it is really woring as I heard that biking...reduces fat from tummy areas but incrreases at butts and calf areas..is this true? Hence I am confused..shall I do or not? As my butss are really heavy and my inner thighs are also heavy.. Please help..!! |
| Nora said: | I think i need help.. And fast. Im 14, I have a small upper part of my body, but i HUGE bottom part. My butt is really big, and my legs are big. Im 64 kgs. Im not short, i have a normal height for my age. Im fed up of being the fattest in my family. There all soo tiny, except me. Please help me. Nora. |
| josh said: | this does work i went from a waiste 34 to 30 and im so happy. For all you people who have a bike but not an exercise bike and dont wanna bike outside, you can get an appliance that lifts the back frame that allows you to peddle but not move anywhere. So if you get one of these, you can do a nice workout in your garage or basement in peace and quite, sounds nice ehh. Also for a diet, stick to foods that are not high in sugar and carbs because when you do, these chemicals act as an instant source of energy, some times for example before bed, you could eat potatoe chips that are loaded with carbs, and if you go to sleep without exercise after you have eaten them, it turns into fat I AM SERIOUS. These carbs are stored in your liver and when there is no more storage left the excess turns into fat. So keep a low carb diet and you are ok. |
| Ella said: | I'm 18 yaers old, i tired evrything to lose weight, i never really got the results i was looking for. and now i know why i figured since i was working out a lot from running in the morning witch does work i must say, (but i stop doing that)from going to the gym, from purcasing turbo jam which i love! I didn't need to change my diet as i was doing all this working out. But changing your diet is important as i learn reading all these comments so thanks for all the info. But i do have a question what would you suggest for arms? I do have big upper legs so im deff going to try the biking. But i need help with my arms i need some shape in them. when i go to the gym i lift weights ive been going for 2 months now but not getting results (do you think its from not changing my diet)or maybe im doing in wrong. Any suggestions?? Thanks |
| ella said: | after writing my comment i just realized the link above that reads out get toned arms. lol but if you have a REALLY good sulution please do help:) |
| noma said: | i wonder if the 8sec , 12 sec timing is pheasible, just seems like a really short time to be switching. ive been to spin class before and its at least 30sec before a switch. another question is that since we are on a bike what exerton level/tension are we using, shd it be easy/med or hard. im sure this plays a bit part on the exercise |
| samanthah said: | im 13 and i cant wear a bikini because i dont like my thighs i almost size 16 in kids clothes so please tell me something i can do at home to get rid of my thighs and but PLEASE!!!! |
| beverly said: | im thirteen and i want to have abs but my dad said i shud not workout til iam 15 or 16 but i stil wnt to have abs wat cud i do....helpppppp. |
| Kelly said: | Hey, For those of you who want to lose weight...... 1. Eat healthy! -Breakfast: eggs or oatmeal - lunch: a salad with chicken or sometin like a wrap - Din Din: Some sort of meat with a balance of fruit + veggies - for a snack have some protein bars, make sure that they are under 14 grams of sugar because then it is just a candy bar. 2. Excercise!!! - run - do some cardio like biking or P90x from beachbody.com - do some crunches leg lifts or pushups! 3. Control! - U need to have self control and try not to eat sweets.. its hard i kno, try to have only 1 a day and then go hard core! After a while like 10 days, it gets way easier!!!! Just push through it and in no time you\'ll have great results! I did, escpecially because i did p90x! Get Started!!! |
| Jessica said: | Hel all.. i been doing my bike for 30 mins for almost a month but i havent done this plan but i will starting today.. i will keep u posted. i eat healthy too. ABOUT HOW MUCH WILL I LOSE AND BY WHEN?? can someone inform me on when will my legs get slimmer. i can lose inches on this right??? |
| katie said: | i have a question. i just did this workout and in 22 mins i burned 300 cals. i wanted to go up to 300. and in 30 mins i burn 400 cals usually. is it stil las effective as i used to do 30 mins regular pace and burning 400 cals?? i really want thinner legs. |
| Renu said: | Can do this exsercise on a tredmill instead of the bike? |
| beth said: | im 14 and realy hate my legs, they are so fat.i realy want to loose weight off them. the rest of my family are realy skinny. i realy would like to loose weight. please help!! |
| Sally said: | I think so many different thinks work for different people. I think that the bike is great for your legs. Everybody wants to lose weight (myself 6months ago) but there really is no magic thing you can do (i.e. pill, food, 5 min exercise*) but go sweat and work at the gym and stop eating junk and seriously eating healthfully. I went from 130 lb. (I am 4.9 ft) to 108 in sixs months and it was HARD...but I am very happy I did and that I look nice in my jeans now but I just changed my diet to eating cold cereal/oatmeal salad sandwiches etc. no chimichangas or french fries NO Soda but I never really ate a lot of horrible things b4...... nutritious food and a lot of vegetables. Nothing really extreme just eating healthfuly good old H2O and 1.5 hours at the gym...+ a heck of a lot of discipline.....it worked... = ) I can go buy a bikini..... Ok Ladies so I read that drinking milk/dairy products is detremental to weight loss and weight maintenance because it contains estrogen in large amount some just naturally in the milk (it makes baby cows grow) and the artificial from growth hormones that they give cows....so when we hit the magic age (12.6?) we gain boobs, butt & weight (some of us) soooo it is the estrogen that brings weight and also when we have a baby it seems after the baby is born we gain weight because we are getting all of that extra estrongen that the baby was using and u have post natal weight gain..........soooooo if milk is concentrated with this stuff could it be sabotaging our workout efforts....I quit dairy products and lost 8 lb. without anything else......it makes sense because it spike w/ estrongen......it worked/made sense for me.....and by the way pumpkin seeds sesame seeds, green vegetables will get u plenty of calcium so you don't fall down and break your pretty little bones..... I haven't seen these thing about milk many other places except a few medical/weight/nutrition journals (I'm a pre - med students) and definetly not on any weight loss group/forum.....but I am convinced that it is true at least for me...everyone is very individual....no one size fits all...... so please comment BACK!!!! Can anybody |
| Rajeet Walia said: | RUN RUN RUN |
| Amanda said: | so then the same concept can be applied to running as well. sprint, then jog, sprint then jog...which i believe to be a lot more intense then the bike version of it. |
| Diana said: | How many times per week?! |
| rhea said: | hi i am 20 years old and i weigh 97kg...i have a really big but and fatty thighs...i have tried a couple of programms but i just keep gaining weight...can anyone help???????? |
| Ashley said: | Im pretty sure the seconds is suppose to be minutes, considering 12+8 is 20... so u go on a bike for 20 mins... 8 of it ur pedalling fast, like sprinting/running & 12 you do it normally |
| Meghan said: | Hi girls! I have this huge butt! im in high school and everybody tells me i have a big butt. it is driving me crazy! I want all this fat off of me. I really want to go down a size because my butt seems like it is getting bigger. I excersise EVERY day. i play sports like tennis, softball ,basketball,dance,and cheerleading. My butt is still big! so im going to try the bike plan. |
| Catherine(: said: | Hey, Okay I get it that it is 8 seconds then 12 seconds but what I don\'t get is how often should I do this? I probably go to the gym about 1/2 times a week is that enough? Twice a week. How much ,generally, do you burn after say 4 weeks of doing it once a week? Thanks(: xx |
| Kim said: | I have been rowing competativly for the last five years and the comment made about rowing in this article is completly false. Rowing is ALL legs. It will tone your arms, but honestly if your looking for an arm work out stick with weights. Most people in health clubs that use the indoor rowing machines make all rowers laugh, their technique is horrible, and they end up hurting themselves especially their backs. In addition rowing gives you a huge butt and thighs because you are using your legs to push the boat and your weight. |
| khesniv said: | omg!!! HELP me pls help me. I am 62kilos and i have huge huge huge butt and legs. But its weird coz i have heavy built legs wad do i do? |
| chess said: | so overall to lose weight in your butt and thighs and then tone them would you recommend biking/ cycling or running? is it true that to look thinner and toned you should first lose the weight and then tone the muscle? thanks for any feedback |
| Jules said: | The only real way to lose fat and keep it off is a true life style change. its not easy to do, especially with all the temptation out there. You have to look at losing fat as becoming more healthy, and not " i want to look good" because after a few weeks when you dont see the results you want you will give up. you shouldn't "go on a diet" but rather, use the mentality, "wow these chips are bad for my health" now dont get me wrong, i'll have a few chips every once and a while, but its never more than a handful if that. the key, eat fewer calories than you burn. the problem is, a lot of people cut out the healthy foods that your body needs to function properly! "peanut butter" for an example, extremely high in calories and fat, but the fat is healthy fat like omega 3s that your body needs, and peanut butter is full of em. Whole wheat bread is another key to losing weight. With lots of fiber, and low sugar compared to white bread. cheese, despite being fatty is key as well, just not that processed crap. Eggs - essential! high in protein, good fats keyyy Staying HYDRATED - 500ml as soon as you wake up, keeey increases your metabolism, Eat: 300 calorie breakfast, 200 calorie snack, 500 calorie lunch, 200 cal snack 500-600 cal dinner with another 200 calorie snack (light on carbs, because your body will store them as fat as its close to bed time) and thats a total of: 1900 calories. many people consume well over 2500 calories in a day! so that combination will make you 4200 calories leaner at the end of the week! many people wonder why eating smaller meals more often helps, well its because your body will actually burn calories digesting the food! not to mention, you keep your blood sugar levels elevated so you wont feel as tired! the second key to losing fat is excersize. Not much is necessary, just get moving its simple. if you want to go all out, you need the key combination of cardio and weights, i know women are intimidated of weights, but its necessary. This is a plan i follow: sunday - 20 min morning cardio, and in the evening monday - circuit training with light weights: going from one excersize to another with no rest between. this keeps your heart rate elevated and provides a similar effect to cardio, but you build a little muscle and boosts your metabolism for days! (Squats pullups lunges pushups abs all x 3 no rest) tuesday - interval training - sprint 15 seconds jog 45 (or bike or rollerblade whatever works for you) do this twice/ day. it'll increase your metabolism like weights do, plus you increase your overall speed when running Wed - Circuits Thurs- 20 minute solid cardio, jogging whatever friday circuits saturday day of rest This is a pretty good plan and it works for me, im in the best shape of my life (dispite being 20) but its a plan you can change and adapt to suit your schedule. just remember to eat low calorie but Nutrient rich foods frequently, and you should see results in no time. |
| casskay said: | this is simple and actually makes alot of sense in eight seconds you can easily work up a sweat its so you dont work your body too hard and get the same amazing workout. i dont think this i ment to leave you tired and out of energy but yyou can get the same results in about the same amount of time with it |
| Poopy Pants! said: | Greta, Did you know that milkshakes have twice the amount of ice cream that a regular sundaes do? You should try to limit your junk food to one thing 1 or 2 days a week, not every day. In regards to exercise, walking is not enough. You need to build and tone the muscles in your thighs by doing lunges, squats and bike-riding. Good luck |
| Lelo said: | Hi, Im 20 and since having a baby 2 years ago ?I hat my lower body!! ~ I hav an exercise bike an dam tinknin of doin this regime, so how long a day should i do it an how many times a week?! Maye in the morning and @ evenin would show double the results or just run me down?? xxx |
| Mackenize said: | Is there any butt exercise that can be done in 10-25 minutes because I try to do this before I go to High School. |
| Becky said: | Will this make my calve muscles bigger? |
| Tara Lee said: | Hey. I Am A 13 Year Old Girl Who Needs to Loose Some Weight. I Am Moving On To The 8th Grade And Our School Has Uniforms That Lead To Tucking In Shirts. I Only Weigh Like 119.5 Pounds When I Went To The Doctor A Week Ago. I Started Eating Like 2 Or 3 Fatty Foods A Day And I Just Got Bigger And Bigger By Each Bite Of Food. Do You Have Any Advice? I Have " Cottage Cheese ", What My Family Calls Fat, On The Inside of my Legs And It Looks Really Disgusting When I Relax My Legs On A Chair. Ewwww! I Just Need Help! I Am Starting A ork Out / Diet plan Today And Doing That For The Rest Of The Month Then Trying Something New. My Diet Plan Is: Awake From Your Nightly Rest Run Around The Perimeter Of The House ( 10 Laps ) Get Back And Eat A Piece Of Fruit / Vegetable Rest Eat Lunch ( Fruits, Vegetables, And Water ) Run Around The House ( 10 More Laps ) Get Back Rest A Very Short Time More Exercise ( Crutches, Pull Ups, Push Ups, Jumping Jacks, Etc. ) Rest Run Around The House ( 10 More Laps ) Eat Dinner ( Fruit, Veggies, And Water ) Take A Shower Then Head Off To Bed Does That Sound A Good Exercise Plan To You Guys? I Just Really Want To Get In Shape For Next Year! |
| Ashley said: | That really does work! :) I read it in another book called "better than steroids" and it is called HIIT (High Intensity Interval Training). It DOES do more for you in 20 minutes than 40 minutes of slow pace cycling. I do this exercise with my boyfriend at the gym and it is a perfect work out. At the end we both feel SO tired and worked out! That is the way to get somewhere with weight loss. |
| emma said: | hi, im 13 and i only weigh 85 lbs i know that's a good weight. but my butt and legs are gigantic, they take up like half of my weight!!! when i sit down my legs are 5 inches across, i want them to be 3. my butt is more then 2 feet around and sticks out, i want it to be so that when i put on jeans there is nothing there. all of my friends butts and legs are like that, please help!! will this really work, and how often do i have to do it? and also is there something else i can do? |
| Samantha said: | SAME PROBLEM as emma, and im also 13...HELP plzz :) |
| sandy said: | Thank you for all your input..it's motivating and inspirational! I thought I was the only one with lower body problems. I've been huge on the bottom since a toddler (you know, lots of baby fat at the top of the legs) and never lost it..only for it to grow and grow as I got older. Even after lots of starvation dieting, I never learned the proper technique for eating and exercise; that works to take off the fat. Suffering until this time in my life..now over 50yrs old..I'm finally learning what works. Unfortunately, I accrued so much fat on my hips and thighs..weighing 205lbs and 5'0 tall; it's looking like a hopeless journey. For anyone who is unable to follow the biking or running routine for cardio: ***Every day... I do a quick step (like a soft stomp) in-place or around the room; for 30 minutes..morning and evening every day. It's like running in place; but I found my calves would ache a lot; so I keep my whole foot flat on the floor..something like a flat footed tap dance. Be sure to wear some good supportive shoes. I'm going to start doing the intervals of stepping faster; then at my normal pace.............Disclaimer: if anyone thinks the information below is not healthy for others, please address it..but it is working for me. ***Every other day... for toning/building muscle: 5 lb weights, 3 reps of 10 with alternating 5 different exercises (pecs, triceps, biceps, full arm extends, and squats for lower body) Nutrition: Twice a day: 16oz of water in am with Vitamin Bcomplex, C, Calcium (with magnesium/zinc) and serving of protein drink (whey protein with added Konsyl fiber). Foods to be limited to: low carb, high lean protein, fiber, water (# of oz = 1/2 to 3/4 of your body weight). I've lost 35 lbs and have gone from a size 20 to size 16. Soo much more to lose; and I'll let you know when I get there!!! Good luck to you, too. |
| I\'m Skinny And Wish I Were Fat! said: | To the 13- year old Emma and Samantha who have posted above. The two of you might have mental problems that go by the name anorexia or bulimia. You guys are of the right weight. Really. Go consult your moms instead. I'm 14 and I know it's silly to want your legs to be 3 inches. And you want your butt to be invisible! Please just continue eating like every other normal 13 year old. Oh and if you really think you are fat, go ask a doctor or professional for help. Or your parents. Seriously. |
| Carmen said: | 119 is not fat.You can do some fun exercise to lose weight if that is what you want to do. Swimming,sports, |
| Jennifer P said: | I think that most people lack the most important thing... self motivation. I played competitive soccer for many years, and we were told to do 100 crunches at least 3 times a week, 50 push ups 3 times a week and run run run until you feel it! This came from a coach who played on England's team... and I looked great by the end of each summer and everyone on our team was very energetic. I think more women these days need to focus on more energy, less stress. Stress has been my most difficult challenge. When you take care of your body, you want to eat well too and it becomes a lifestyle. Even the littlest things like picking whole wheats makes a difference. You just need to be conscious about as many things that you can remember. Some good tips I can recommend: Do your own grocery shopping or let your parents know that you are trying to make a life change. Fresh everything is the best! Drink as much water as you can, and avoid things like coffee and juice. if you have to sit for long durations of time, you should be getting up for 10 minutes of each hour. For instance, commercial breaks are perfect times to run up the stairs to get a glass of water! or even just put on some music and dance around. Being happy and making time for fun is so important. Endorphins make you want to stay out longer if you've been active.. so it just takes the first step to gain some momentum! The key is to not think about it as an impossible challenge, think of it as making the most of the body that you have been blessed to have. Sorry for such a long response but good luck to all the ladies! |
| Brianna said: | well heres the deal...Im 13 years old and im going into 8th grade.... so that means prom graduation and all of these 8th grade specialties are comming up and i wanna look good.. I way about 96 pounds but im 5"4 sooo weight comes with being tall..i am anything but lazy i swim,play basketball,irish step dance,swim,and ride my bike every saturday 2 the beach which is about over 8 1/2 ... I know im filled with all this muscle but can i get rid of the fat on my thighs? i dont wanna go on a starvation diet and stuff because i know that is sooooo not healthy...can anyone helpp!!! please!!! |
| Jess said: | I think it is silly how you are all so worried about how you look. especially if you are 13 or 14. you just need to eat healthy and be active and BE CONFIDENT. its hard but everybody has body hang ups. Just be healthy and active and have a positive attitude and things will fall into place! |
| Megan said: | 96 pounds at 5'4" -- That is really light actually. I am 5'3" and 120 pounds and perfectly healthy and am in my Body Mass Index. You do not need to do anything more than what you are doing. |
| Jess said: | Yeah i agree with Megan! |
| maddie said: | Ok, you sprint ON the bike for 8 seconds, then lightly pedal on the bike for 12, then just keeping switching.... 8, 12, 8, 12..... up to 20 minutes!! |
| Kari said: | Ughh! i have a skinny top half and a larger bottom half.. i have a big butt and fatter top half of my legs.. this is really weird looking and annoying because i can wear a small shirt.. but i have to wear a like large bottom! will this cycle trick work for me do u think? and how many times a week should i do this? i play 3 sports as it is.. |
| me said: | ok well i am 13 years old and i am kind of embarrassed about my body! i have a skinny minnie top half then a fat bottom half! will this exercise help me and how often should i do it? help plzz!!!!!!!!!!!! |
| Lin said: | I do not own an exercise bike but I do have a treadmill. Would this workout work on a tread mill if you did a light jog for 20 minutes, sprinted for 8 seconds, and then walked for 12 minutes? |
| Alisha said: | I have a really skinny upper half and large bottom half. After 2 years of on and off anorexia, my metabolism is seriously stuffed and my body is out of proportion. Now I have realised how truly, yuck, skinny people look and I want to look healthy and have a nice layer of skin but still healthy and somewhat toned. I have found that whenever sitting like at your computer, or doing homework or reading the paper or whatever you are doing while sitting, bounce your legs. When doing this, try to do it so that you can feel the 'flab' moving and it becomes tighter, more toned and reduced. The 8 secs fast 12 secs normal does also work very well on a stationary bike. Goodluck Everyone :) |
| :) said: | hey im soo glad tht girls tht r 13 and 14 years old have this problem too. all the boys at school like stare at my butt and i hate it! i want to lose the FAT off my butt and thighs but some websites say tht certain exercises make them BIGGER! ahh! and i dont want tht to happen. i am a gymnast and so i have major muscle which i kno makes my thighs and butt look bigger but i still have fat tht needs to get GONE! all my friends have the flattest butts in the universe whoch makes mine look soooo much bigger. so does anybody have any suggestions to get rid of FAT without doing exercises tht make ur butt bigger?? and does can anyone tell me exactly wht to eat daily?? |
| Averi said: | ok so i dont have a exercize bike but i gotta reg. one will that work?? please please please answer this PLEASE |
| TAMMY said: | THINGS THAT WORK FOR ME TO TRY TO LOSE WEIGHT OR STAY FIT Eat natural fat burning FOODS 1.) OATMEAL 2.) EGGS (I eat 1 per day and if you are worried about cholesteral...remove yolk 3.) PEANUT BUTTER (limit to 2 tbs per day) 4.) AVOCADOS (1/2 cup per day) 5.) ALMONDS (limit to 24 per day) 6.) TURKEY -TUNA -WHITE FISH -SALMON 7.) BEANS & LEGUMES (lima - navy - kidney -white beans(stay away from refried & baked beans 8.) LOW FAT MILK & DAIRY 9.) GREEN VEGGIES like (broccoli -spinach -romaine -asparagus -brussel sprouts -arugula) 10.) PROTIEN POWDER (2 tps added to smoothie but be sure smoothie is made with low fat milk yogurt berries) 11.) BERRIES (1 cup) 12.) WHOLE GRAIN (use 100% whole grain or whole wheat for breads -pasta -rice.... 13.) OLIVE OIL or CANOLA OIL but limit use 14.) TEA (GREEN TEA IS BEST)4 cups a day 15.) CANNELLINI BEANS 16.) PARMIGIANO -REGGIANO CHEESE (1oz per day in salads) ****YOU CAN FIND THIS IF YOU GOOGLE *FAT BURNING FOODS**** TRY TO DRINK 8 CUPS OF WATER PER DAY TRY TO EAT EVERY 2 TO 3 HOURS WHICH BOOSTS YOUR METABOLISM STAY ACTIVE (WALK RIDE BIKE ETC...) ONE OF MY DAYS: 6:45AM: DRINK 2 CUPS OF WATER WHEN I WAKE 7AM-8AM: WALK OR DO SOMETHING ACTIVE FOR 1HR 8:15AM: 1/4 CUP DRY OATMEAL COOKED WITH 1/2 TSP HONEY & 1TBS WHEAT GERM & 1/4 CUP MILK (DRINK 1 CUP WATER) 10:15AM: 1 EGG (IF FRIED I USED 1 TSP OLIVE OR CANOLA OIL) (DRINK 1 CUP WATER) 12:15PM: FRUIT (1 BANANA OR 1 APPLE OR 1 CUP BERRIES OR 1 SERVING OF ANY FRUIT) WITH 1/2 CUP YOGURT (DRINK 1 CUP WATER) 2:15PM: 1 1/2 CUPS GREEN LEAFY SALAD AND ADD 1/2 TO 1CUP OF OTHER VEGGIES YOU LIKE WITH 1 OZ CHICKEN AND 2 TBS DRESSING (DRINK 1 CUP WATER) 4:15PM: 1 SLICE OF WHOLE GRAIN BREAD WITH 1 TO 2 TBS PEANUT BUTTER OR 1 OZ TUNA (DRINK 1 CUP WATER) 6:15PM: 1/2 CUP ASPARAGUS BAKED WHITE FISH 1/2 CUP WHOLE GRAIN OR WILD RICE (DRINK 1 CUP WATER) *THIS DAY I ONLY CONSUMED ABOUT 1000 CALORIES *OTHER DAYS I CONSUME MORE BUT NEVER OVER 1500 CALORIES THIS MIGHT SEEM LIKE A LOT OF EATING BUT IT IS BETTER TO EAT SMALL AMOUNTS 5 TIMES A DAY THAN 3 BIG MEALS. IT BOOSTS YOUR METABOLISM IF EATING MORE SMALL MEALS A DAY ... BE ACTIVE... DRINK 8 CUPS OF WATER A DAY... EAT HEALTHY FOODS WITH LOTS OF VITAMINES AND MINERALS IN THEM. |
