How to get a flat stomach in a week

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Some of my readers have asked me how to get a flat stomach in a week. Getting in shape and having toned abs requires a committed change in lifestyle and there are no miracle solutions. However I am not one to discourage. There are a few tips I can share with you which will trim and tone your belly fast. You will see and feel the difference, even within one week.

Now if you do not have a flat stomach it is due to one or both of two things:

  • Your body has fat reserves around your stomach.
  • Your stomach has poor muscle tone.

The best way to get a flat stomach is to follow a proper workout and diet plan for 3 months. This is a sure way to attain the body you desire. All you need is discipline and commitment.

Nevertheless, we live in a quick fix society and sometimes we are just not prepared to wait 3 months.

I week is a very short space of time. Nevertheless you can make a noticeable difference in even one week if you are prepared follow a strict diet plan and a short but tough exercise regime.

Burning off your stomach fat

A common workout myth is that you can spot reduce the fat on a specific bodypart. Unfortunately this is not possible. You are not going to get a flat stomach if all you do is hundreds of crunches. The only way to reduce fat around your stomach is to burn off your total body fat.

As you only have one week I would not advise embarking on a complex workout regime. You do not have the time for your body to learn lots of new exercises. In fact there is one simple exercise that I recommend which will give you the results you want.

Single best fat burning exercise

If I was to pick one exercise only for fat burning and muscle toning it would be the burpee.

Watch this video for a demonstration: VIDEO.

The benefits of the burpee are as follows:

  • You can do it anywhere.
  • It will raise your heart rate through the roof. This is when you know you are burning fat.
  • It tones the arms, legs and stomach.

The burpee is a staple exercise for soldiers and athletes all over the world. It is brutally simple and brutally hard.

Flat stomach in a week workout

The workout needs to be performed for six days a week. You can rest the seventh day. If you want to a flat stomach in a week you need to push yourself to the limit. It will hurt, it will be your worst nightmare and you will suffer. But you will get results.

The workout is simplicity itself:

  • 30 second of burpees, do as many as you can
  • rest for 30 secs.
  • Repeat 20 times for a total of 20 minutes

The afterburn effect

Now you may be thinking, how can you lose weight with only 20 mins of brief, intense exercise a day. The answer is that you are harnessing what is known as the afterburn effect, which is the secret to rapid fat burning. If you exercise in brief intervals of high intensity interspersed with short rest periods your body’s metabolic rate [the rate at which you burn fat] is raised through the roof to provide the energy that you need. This means that your body is burning fat as fast as it can. This is how to get a flat stomach in a week.

48 hour boost

Now the benefit of high intensity exercise is that your metabolic rate will be boosted for up to 48 hours after the exercise has finished. This is called the afterburn effect.

Contrast this with low intensity exercises such as a 1 hour jog where your metabolic rate returns to normal the moment you stop exercising

Studies have repeatedly shown that for rapid fact loss, high intensity intervals are the most effective, precisely because of this afterburn effect.

To maximise the afterburn effect, you must push your body to the limit during each 30 second interval. You will be breathing hard, your heartrate will be going through the roof and you will be covered in sweat. When you have finished you should be barely able to stand up. You will feel completely shattered but you can take solace in the knowledge that your body will be burning fat for the next 48 hours, whilst you are sitting at your desk, watching tv or even sleeping.

Where are the abs exercises?

As I explained, the burpee works the abs as well as the arms and legs. Try the workout and tell me your abs are not burning.

Diet for rapid weight loss

The best diet for rapid weight loss should exclude the following foods:

  • All sugar. This includes refined sugar and natural sugars. Avoid any foods with added sugars, honey, fruit juices, dried fruit. The only sweet food that should pass your lips are fruit.
  • All starchy foods like rice, noodles, pasta or bread. I normally recommend wholegrains like brown rice and brown bread but for rapid fat reduction you should cut them out. You can reintroduce them when you reach our target weight.

The only carbohydrates you should eat are vegetables.

Your meals should consist of lean protein and vegetables. You can cook and season your food with olive oil which tastes delicious and helps you feel full.

You need to eat 3 meals a day. In between you can snack on nuts.

Although fruit is good for you, fruit contains sugar and for rapid fat reduction you need to minimise sugar as much as you can. I recommend one portion of fruit a day. One portion is one  apple or banana or orange, or two plums apricots or satsumas.

Only for the short term

This program is only designed for the short term.

The workout plan should not be followed for longer that because it is not sufficiently varied. A longer term program needs to cover strength training and incorporate a range of exercises to keep your body well balanced.

The diet plan is very strict as it contains almost no carbohydrates. Many people will find it hard to follow for more than a week. A more sustainable diet can include carbohydrates as long as they are unrefined wholegrains.

This program is designed for solely for those of you who want to know how to get a flat stomach in a week.

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Prenatal DHA Guide

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Finding out you’re pregnant can be such an exciting moment, especially for couples who really planned everything out. Having a baby on the way entails a lot of future joy and happiness, but it also requires both parents, particularly the mom, to be much more stringent when it comes to the type of nutrients she’ll take. After all, it takes nine months to give birth to a baby and what mommy consumes before giving birth will determine just how healthy the baby will be.

When you check with your family doctor, one of the first things they tell you is the importance of prenatal vitamins and other pregnancy supplements, and how it improves the outcome of pregnancy advice. No, your doctor isn’t just telling you to buy his supplements or pregnancy socks; recent studies show prenatal supplements, such as prenatal DHA, help reduce infant health risks among as well as a multitude of pregnancy complications.

Prenatal DHA is among the most recommended prenatal supplements. It is the most abundant fatty acid found in our brain and is key when it comes to a child’s brain, nerve, and vision development. As with any supplements, it all boils down to one question: Do you need to take prenatal DHA?

Read on to find out.

What are Prenatal Vitamins?

Prenatal vitamins are formulated to lessen the risks and complications of pregnancy and are considered critical for both mother and child. [1] The benefits prenatal vitamins and supplements provide are well-documented and can be the safest choice for an expecting mom to manage her pregnancy.

Researchers suggest there are certain nutrients needed by the baby that can’t be sourced from diet alone. Studies are further supported by the experience of mothers taking prenatal supplements and were able to have healthy babies compared to those who only relied on diet alone. [2]

Another reason to add prenatal DHA is how deprivation results to visual and behavioral disorders, two things that cannot be remedied by supplementing after giving birth.

The Most Recommended Prenatal Vitamins

Other than DHA, typical prenatal vitamins are folic acid, iron, calcium, vitamins A, B, C, D, and other minerals. The difference between prenatal vitamins and typical multivitamins are the formula and how they were manufactured. Unlike typical supplements, prenatal vitamins avoid the use of artificial colors, preservatives, and invest more in natural ingredients.

Below are samples of prenatal vitamins and their benefits:

1. DHA

Docosahexaenoic acid (DHA) is a form of Omega-3 and is mostly found in the brain. DHA is naturally found in foods high in omega-3 such as fish. Research suggests proper DHA intake during pregnancy prevents preterm labor and postpartum depression. [3, 4] Guidelines recommend at least 200 mg daily for baby’s brain development. [5]

2. Flaxseed Oil

Many think the omega-3 in flaxseed oil is the same as the ones found in fish. While it’s technically true, the one found in flaxseed oil is called Alpha-linolenic acid or ALA. For the body to use ALA as omega-3, the body needs to first convert it and unfortunately, the amount converted is just between 5-15%, making flaxseed oil an inefficient source of omega-3. [6, 7]

3. Iron

Most women take iron supplements by default, but pregnant moms need to take more as it is responsible for the baby’s cell growth as well as benefit the baby’s ability to absorb nutrients. Not to mention pregnant mothers need fifty percent more blood than normal, and iron helps the body produce more blood.

4. Calcium

Not just for bones and teeth, calcium supplementation during pregnancy has been known to reduce occurrences of heartburns and even pre-eclampsia, [8] a condition described as the mother having abnormally high blood pressure caused by a protein “leak” from the kidneys that ends up flowing into the uterus. Suffice to say, the protein leak is dangerous for the baby as well.

5. Folic Acid

Folic acid is regarded as the most important supplement both expecting and non-expecting women should have. Some of its pregnancy-related benefits include improved fertility, healthy brain development, and reduced risk of neural tube defects. Multivitamin no folic acid? No thanks.

DHA: Why it’s the most important prenatal vitamin

As discussed earlier, DHA is critical for healthy fetal brain development as well as prevention of pre-term labor and postpartum depression. This fatty acid is mainly sourced from the fats of oily fish and seafood together with EPA.

  • Benefits of DHA

Not just a pregnancy supplement, adequate intake of DHA provides anti-inflammatory benefits which helps lower risk of allergens as well as many other diseases. The elderly could also benefit from DHA particularly when it comes to cardiovascular and neurological health. [9, 10]

  • Benefits of EPA

While DHA and EPA essentially similar in terms of benefits and source, the latter is a whole other form of omega-3.

EPA’s main benefit is mitigating cellular inflammation. Inhibiting inflammation means you have a lower risk of incurring inflammatory diseases such as asthma, ulcer, certain cancers, and even fevers. On top of reducing the risk of inflammation, EPA is also much better than DHA when it come to being used as treatment for brain-related issues such as depression, brain trauma, ADHD, and even Alzheimer’s Disease. [11 – 13]

Sources of DHA and EPA in Diet

When it comes to DHA and EPA, plant sources are simply inefficient. For vegetarians, you’re going to have to double-down on your omega-3 intake to have similar benefits. One woman we know takes ovega 3 vegetarian softgels for this purpose. For others, to get the best source of these great fatty acids, you have to focus on fish and seafood sources. Great sources include salmon, tuna, herring, sardines, and mackerel. Some farmed fish have higher levels of EPA & DHA compared to their wild counterparts, but the amount varies on the type of diet the fish are fed. [14, 15]

Prenatal Multivitamin vs Prenatal DHA: Why they don’t offer the same benefits

Just like apples are different from oranges, prenatal multivitamins and DHA cannot be substituted for the other. A multivitamin is a blend of vitamins and minerals that benefit you and your baby, but it may not have the right amount of prenatal DHA. Below are some FAQs regarding DHA supplementation:

  • How do I take Prenatal DHA?

It varies to what your doctor prescribed, but most supplements recommend taking one capsule after a meal per day.

  • When should I take Prenatal DHA?

Prenatal DHA supplementation should start before amd during pregnancy, as well as after giving birth specifically when breastfeeding. Women who want to conceive should allow at least six months prior to conception to build up the necessary DHA inside her body. Multiple pregnancies require more DHA, so the dosage and frequency of intake adjusts accordingly.

  • How do nutrients get inside the baby while still in the womb?

The baby absorbs nutrients through three ways: mom and baby’s blood circulation, the placenta, and the umbilical cord. All nutrients pass through the placenta while the placenta acts as a sort of filter that removes the unnecessary metabolites. The placenta technically plays the role of kidney, gut, and liver for the baby.

When it comes to breastfeeding, the mother’s diet has little to do with the quality of the milk than it has on the body of the mother. The magical thing about breast milk is its composition varies according to the baby’s needs, especially during the first month. [16]

Can you take too much DHA?

DHA overdose is next to impossible if your only source is diet, but supplementation can definitely spike your levels beyond what the FDA recommends – which is around 300 – 1000 mg per day. With both EPA & DHA, the FDA says to not go over 3,000 mg.

One of the known risks of too much DHA is blood thinning. Blood thinning may not be that bad for normal, healthy individual, but could result in excessive bleeding when the mom finally delivers the baby. Other potential side effects are headaches, nausea, dizziness, and even vomiting.

The problem with overdosing on DHA is not just DHA itself, but where it’s extracted from as well as how it was manufactured.

When taking prenatal DHA, make sure it’s molecular distilled or sourced from algae, which is the original source. If not, the product you’re taking might have trace amounts of pollutants like mercury which can adversely affect the health of the baby.

Algae Oil: The Vegetarian DHA

Algae oil is derived directly from farm-raised algae and provide sustainable vegetarian, kosher, and organic DHA. The oil is added to some of our food to make sure we acquire enough omega-3s in our diet in a more sustainable and humane manner. [17]

On top of being a sustainable resource of DHA, algae oil is also known to be contaminant-free when raised in a clean farm. By contaminants we mean the likes of heavy metals found in the ocean such as mercury, a pollutant found in wild fish. How does mercury get into our fish anyway? 

  1. Methylmercury is dumped into waters through coal plants, mines, and even natural sources such as volcanoes.
  2. Almost every fish in the sea absorb some of this mercury, but its levels are still safe for the human body to eat. The problem starts when a bigger fish consume a smaller fish which then results to more mercury.
  3. This cycle goes all the way to apex predators like swordfish and shark, creatures that have extreme levels of mercury. 

Fish oil and Algae oil: Advantages and Disadvantages

The best perk of fish oil is its abundance and market popularity. Its current dominance makes it much more economical to produce and sell. Some of the drawbacks include spoilage, likely contains contaminants, overfishing is a risk, and people aren’t exactly fond of its taste and smell.

The best thing about algae oil is how it doesn’t have the same humanitarian issues of its scaly counterpart. It’s enjoyable by both meat eaters and vegetarians, and is definitely much more sustainable. Not to mention it’s technically clean of contaminants. It’s really just too expensive at the moment, but increased supplies should make it have a more attractive pricepoint in the future.

What is the Best DHA Supplement?

Here are some ways to verify a great prenatal DHA supplement.

  1. Trusted brand name. Great brands may be expensive, but they have the highest standards of quality and safety. You’re also buying something for your new baby, so think of it as an investment for your child.
    • Look for brands that guarantee “no fish burps.”
  2. Essential nutrients. There are benefits taking prenatal DHA supplements and it’s critical to understand not just the nutrients in the supplement, but also the respective dosage of each.
    • For DHA, a supplement must have at least 300 mg per serving.
  3. Source of DHA. Fish-derived prenatal DHA supplements will always be sold at a lower cost than ones from algae, but the purity and quality of algae oil makes it an appealing alternative even to non-vegans. 

Why is Diet Standards Prenatal DHA better than others?

When it comes to DHA Pregnancy, stick with Diet Standards Prenatal DHA. Here are the reasons why Diet Standards Prenatal DHA is superior to competition:

  • Algae sourced.
  • Vegan softgels
  • Offers 825 mg of Omega-3s per serving
  • One serving contains 450 mg DHA and 225 EPA
  • Zero allergens (fish, egg, gluten, soy, milk, nuts) and zero contaminants
  • They submit to 3rd party lab tests and posts the results on their website.
Diet Standards

Diet Standards Prenatal DHA is available on Amazon. Click the image if you want to go to their Amazon page

References:

  1. Imhoff-Kunsch B, Stein AD, Martorell R, Parra-Cabrera S, Romieu I, Ramakrishnan U. Prenatal Docosahexaenoic Acid Supplementation and Infant Morbidity: Randomized Controlled Trial. Pediatrics. 2011;128(3):e505-e512. doi:10.1542/peds.2010-1386.
  2. Newman V, Lyon RB, Anderson PO. Evaluation of prenatal vitamin-mineral supplements. Clin Pharm. 1987;6(10):770-7.
  3. Hibbeln JR. Seafood consumption, the DHA content of mothers’ milk and prevalence rates of postpartum depression: a cross-national, ecological analysis. J Affect Disord. 2002;69(1-3):15-29.
  4. Sontrop J, Avison WR, Evers SE, Speechley KN, Campbell MK. Depressive symptoms during pregnancy in relation to fish consumption and intake of n-3 polyunsaturated fatty acids. Paediatr Perinat Epidemiol. 2008;22(4):389-99.
  5. Koletzko B, Lien E, Agostoni C, et al. The roles of long-chain polyunsaturated fatty acids in pregnancy, lactation and infancy: review of current knowledge and consensus recommendations. J Perinat Med. 2008;36(1):5-14.
  6. Brenna JT. Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care. 2002;5(2):127-32.
  7. Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?. Int J Vitam Nutr Res. 1998;68(3):159-73.
  8. Hofmeyr GJ, Roodt A, Atallah AN, Duley L. Calcium supplementation to prevent pre-eclampsia–a systematic review. S Afr Med J. 2003;93(3):224-8.
  9. Swanson D, Block R, Mousa SA. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition. 2012;3(1):1-7. doi:10.3945/an.111.000893.
  10. Dyall SC, Michael-titus AT. Neurological benefits of omega-3 fatty acids. Neuromolecular Med. 2008;10(4):219-35.
  11. Bloch MH, Qawasmi A. Omega-3 Fatty Acid Supplementation for the Treatment of Children with Attention-Deficit/Hyperactivity Disorder Symptomatology: Systematic Review and Meta-Analysis. Journal of the American Academy of Child and Adolescent Psychiatry. 2011;50(10):991-1000. doi:10.1016/j.jaac.2011.06.008.
  12. Song C, Shieh CH, Wu YS, Kalueff A, Gaikwad S, Su KP. The role of omega-3 polyunsaturated fatty acids eicosapentaenoic and docosahexaenoic acids in the treatment of major depression and Alzheimer’s disease: Acting separately or synergistically?. Prog Lipid Res. 2016;62:41-54.
  13. Martins JG. EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. J Am Coll Nutr. 2009;28(5):525-42.
  14. Miller MR, Nichols PD, Carter CG. n-3 Oil sources for use in aquaculture–alternatives to the unsustainable harvest of wild fish. Nutr Res Rev. 2008;21(2):85-96.
  15. Cladis DP, Kleiner AC, Freiser HH, Santerre CR. Fatty acid profiles of commercially available finfish fillets in the United States. Lipids. 2014;49(10):1005-18.
  16. Ballard O, Morrow AL. Human Milk Composition: Nutrients and Bioactive Factors. Pediatric clinics of North America. 2013;60(1):49-74. doi:10.1016/j.pcl.2012.10.002.
  17. Adarme-Vega TC, Lim DKY, Timmins M, Vernen F, Li Y, Schenk PM. Microalgal biofactories: a promising approach towards sustainable omega-3 fatty acid production. Microbial Cell Factories. 2012;11:96. doi:10.1186/1475-2859-11-96.
This entry is filed under Diet, Pregnancy.

Kettlebell workouts for women

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In case you didn’t know, kettlebells are basically cast-iron cannonballs with a handle attached. You may have spotted people working out with kettlebells in the gym or in exercise videos. They invariably have hard, lean bodies. You may think to yourself: these people look pretty badass. You may be asking yourself: Can I possibly be as badass as these people?

My answer is: Yes you can.

Check out my kettlebell workouts for women:

A brief history of kettlebells

Kettlebells originated in Russia about 300 years ago. They were used by the Soviet army to train the military and Olympic athletes. Kettlebells were introduced to the USA for the first time in 1998 by Pavel Tsatouline, a former trainer of the Soviet Special Forces.

So kettlebells have been used by some pretty tough dudes. But are they suitable for a normal girl who wants to lose weight and look good?

Kettlebells will destroy your fat

Kettlebells are certainly a potent weapon in you arsenal in the war against fat loss. Kettlebell workouts are a form of circuit training in that they combine high intensity cardio with strength training. Strength training and high intensity cardio are the most effective methods to burn fat, build lean muscle and get a flat stomach.

The benefits of Kettlebell training

  • Kettlebell exercises are very athletic and work the whole body at once
  • Kettlebell workouts combine strength training and high intensity cardio
  • Kettlebell workouts are very time efficient

The drawbacks of Kettlebell training

  • Kettlebell exercises are very technical and can cause injury if executed improperly
  • Some people find they make more progress if they separate their strength training and cardio workouts
  • You cannot adjust the weight with kettlebells as you can with dumbbells

Are kettlebells for you?

The most important aspect of choosing a workout routine is that you find one that you are going to stick to. If try kettlebells and you enjoy them, by all means use them. If you don’t, try my flat stomach workout which combines dumbbell exercises with sprinting.

How to choose a kettlebell

If you are a beginner, chose an 8 kg kettlebell. If you have been working out for 6 months or more, you can start with a 12 kg kettlebell.

Introducing the kettlebell swing

Allow me to introduce you to the kettlebell swing. The kettlebell swing is the most fundamental kettlebell move. It is also one of the most brutally effective fat burning exercises you can do.

The kettlebell swing is a whole body exercise. It works the muscles in the backs of your thighs, your butt, your lower back, your stomach and your shoulders. That’s a whole lot of muscle for one movement! After a few swings, you will feel your heart rate increase and you will start to feel out of breath. This means your body is burning fat. At the same time you will be building lean muscle. So it’s a win-win situation.

Some of you have expressed concern to me about losing your curves as you follow my workout and diet plans. Now the kettlebell swing is one of the best exercises for working your glutes. The glutes are the muscles in your butt. If you want a butt that’s round and firm, the kettlebell swing is the way to go.

How to do the kettlebell swing

Watch this video for a demonstration: VIDEO

The most important points are:

  • Keep your lower back straight at all times. If you round your lower back, you risk spraining your back. You can check your form by watching yourself in a mirror. You can also place your free hand on your lower back whilst learning the swing so you can feel if your back starts to round.
  • Move your knees as little as possible throughout the exercise. Your knees should remain above your heels throughout. Your knees should not come forwards so that they are above your toes.
  • When lowering the kettlebell, bend at the hips and stick your butt out.
  • Do not use your arms to lift the kettlebell. The power comes from your hips and your legs, not your arms.
  • During the lower portion of the swing, open your hips explosively to power the kettlebell forwards and up. During the upper portion of the swing, the kettlebell should feel almost weightless.

Beginner kettlebell workout for women

The kettlebell swing is such a great move that you can base a whole workout around it. This workout should be done 3 times a week. It will burn fat and develop lean muscle tone over your whole body. The workout is broken into sets of 20 swings for each hand. I am not going to prescribe rest periods because everybody is different, depending on their level of fitness. Just rest as long as you need to recover your breath between sets. The important thing is that you complete the workout.

  • 20 kettlebell swings each hand
  • Repeat 3 times
  • Rest as needed between each set of 20 reps

Adding the kettlebell clean and jerk

It will take you a few weeks to master the swing. When you have reached this stage, you can consider adding one more move to your workout. This move is the kettlebell clean and jerk [sometimes called the clean and press]. It’s an awesome move which will give you the body of an athlete.

Watch this video for a demonstration: VIDEO

Like the swing, the clean and jerk is a full body movement. You will be working the muscles in your thighs, your butt, your abs, your lower and upper back, and your shoulders. Because the movement is different to the swing, you will be using slightly different muscles, which is good for overall development of your physique.

The most important points to watch are:

  • Keep your lower back straight at all times to prevent injury.
  • The first stage of the movement [the clean] involves using an explosive opening of the hips to pull the kettlebell off the floor and onto your shoulder. The power should come from your hips, not your arm. The kettlebell should feel weightless and your arm only needs to guide the weight to land on your shoulder.
  • The second stage of the movement [the jerk] involves using an explosive extension of the legs whilst thrusting the kettlebell overhead with your arm. About 50% of the power should come from your hips, and 50% from your arm.

Advanced kettlebell workout for women

Now you will add the clean and jerk to your workout. As before, rest as needed between sets. The workout should be done 3 times a week.

  • 20 kettlebell swings each hand
  • 20 kettlebell clean and jerks each hand
  • Repeat 3 times
  • Rest as needed between each set of 20 reps

Have fun and remember to eat well!

Have fun with your kettlebell workouts for women. Kettlebell movements are very challenging and you are advised to seek the advice of a personal trainer if you need help with your technique. Make sure you stick to a wholefood diet free of sugars and processed food to maximize fat loss.

This entry is filed under Workout.

This thigh gap madness has to stop!

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Some of you asked me how to get a thigh gap. I have to confess: I had not heard of the ‘thigh gap’ before. A quick search on google led me to an assortment of pictures of underweight models with stick thin legs. These models have legs which are so skinny that their thighs don’t meet, hence the ‘thigh gap’. What I could not understand is why the hell would anyone want to look like that?

The thigh gap craze

Apparently there is a bit of craze for the thigh gap. It all began by teenage girls wanting to emulate painfully skinny catwalk models. The craze has spread through tumblr, facebook and twitter. Suddenly lots of young girls decided that they had to have a thigh gap.

Now I don’t know why anyone would want to look a like a skinny catwalk model. When I look at them in in magazines, with their jutting collarbones, hollowed out faces, limbs like twigs – I think to myself, does anybody seriously think they are attractive?

The simple truth is that he majority of fashion designers are gay men, and their ideal female figure is stick thin with no breasts and hips. Basically they like women who look like teenage boys.

What puzzles me is why some girls want to look like skinny catwalk models. It does not make sense to me.

Unless they are trying to attract gay men.

Well good luck with that.

What do men want?

I am not recommending that you live your life based on what men want. However there’s no denying that it’s nice to turn a few heads now and again. The fact is that most men want women with a flat stomach and feminine curves.

Every year various men’s magazines publish a list of their top 100 sexiest women for their readers to drool over. None of the women on the list look like skinny catwalk models. They are unmistakably real women, with curves to match. Do you think men care about the thigh gap? Do you even think the thigh gap has even crossed their mind?

How to get firm, lean thighs and look good in hotpants

Now scoffing at the thigh gap devotees is fine, but I am sure you all want firm, lean thighs so that you can look good in hotpants. I certainly do! Well if you have soft flabby thighs you need to do two things. Firstly you need to build some lean muscle to give your thighs some definition. Secondly you need to burn the excess fat away.

Do not think that you can achieve this with some ‘thigh toning workout’. You cannot target fat reduction in one part of your body. You need to force your whole body to burn fat. When you do this the fat will come off your entire body: thighs, stomach, ass and the rest of it.

I advocate a three pronged approach of weight training, high intensity cardio and a wholefood diet. The weight training will build lean muscle, the high intensity cardio will burn fat, and the wholefood diet will fuel your body with healthy nutrients which will not converted into body fat.

I have to warn you – when you start working out, your thighs may seem to be getting bigger at first. This is because you are building muscle under your fat. Muscle burns fat, so as you continue working out, you will find the fat melting away until you are left with a layer of lean muscle. This will give you toned, sculpted legs to die for. As an added bonus, you will also have a nice flat stomach. Hopefully at this point you will not care whether or not you have a thigh gap.

If you want to learn more about my approach, please check out my previous posts, specifically my flat stomach workout and my flat stomach diet.

Still want a thigh gap?

Let me give you a brief lesson in human anatomy.

Different people have different sized hips. Some people have narrow hips, some people have wide hips. If you have wide hips, it is more likely that you have a gap between your thighs. If you have narrow hips, it will be near impossible for you to achieve a thigh gap. So forget this thigh gap nonsense, and just focus on being fit and healthy.

Still want a thigh gap?

Have you not read what I have just written? Maybe you should read it again. Slap yourself [gently] on the forehead if you feel it helps. If you still really really want a thigh gap, I have one final suggestion for you:

Try riding a horse 8 hours a day until you become bowlegged.

Special thanks for Mohsa Mohaghegh of She# for help with this article.

This entry is filed under General. | 4 Comments

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