Dancerchick24
04-27-2005, 06:22 PM
Patience and perseverance — apply equal measures of both when tackling those troublesome thighs and you’ll get your reward.
“The tricky thing about thighs is that the muscles themselves respond quickly to training but the fat likes to stick around,” says Renee Cloe, a trainer based in Kansas City and the moderator of The Body for Life Women’s Club.
The thighs are made up of several major body muscle groups including the hamstrings, located at the back of the thigh; the adductor or inner thigh muscles; the quadriceps, which form the front thigh and the hip flexors, positioned at the front of the pelvis.
Important in everyday activities and athletic performance, the thighs are critical in the development of power, balance, posture, stamina, core strength and stability. Strong, flexible thighs also help prevent sports injuries.
Anyone planning an intense training program targeting the thighs should know they may actually get bigger before they get smaller — a phenomenon that frequently proves discouraging for women who worry about unwanted bulk.
“The muscles change and develop right away but it takes a few weeks of healthy eating for fat loss to catch up. Thighs have intramuscular fat — picture a well-marbled piece of meat — and when you begin training you lose those intramuscular fat stores first. That means great things are happening on the inside but the initial changes may not be visible on the outside,” says Cloe.
To achieve maximum results, you’ll need to consistently apply yourself in three ways, combining healthy eating with intense interval cardio and challenging weights, according to Cloe.
“A major transformation isn’t the result of some kooky scheme you do for a few days or a week, it’s about what you do consistently for months at a time. It takes three to four months for most people to see a dramatic transformation both in inches lost and in muscle development.”
Cloe recommends alternating intervals of moderately paced cardio with 30- to 60-second bursts of speed.
“You drop the pace back down and recover, then you push the intensity again. This type of cardio not only burns calories while you’re doing it but it keeps your metabolism elevated for several hours afterward.
She urges women to challenge themselves by lifting heavier weights.
“Not only will heavy training develop stronger, healthier legs but that new muscle is metabolically active tissue. Each pound of muscle burns 30-50 calories a day just sitting there. The more lean muscle you have, the more calories you burn even when you’re not exercising. It makes it that much easier to achieve your goals and stay lean.”
As part of a holistic approach to developing your thighs, Cloe suggests a thorough revamp of your eating habits.
“For maximum results, divide portions, eat five or six small meals per day, every two to three hours so you’re not eating more, just more often. That will keep your metabolism humming along. Focus on lean protein, and fresh fruits and vegetables.”
Source:
http://southerncross.fitdv.com/new/articles/article.html?artid=371
“The tricky thing about thighs is that the muscles themselves respond quickly to training but the fat likes to stick around,” says Renee Cloe, a trainer based in Kansas City and the moderator of The Body for Life Women’s Club.
The thighs are made up of several major body muscle groups including the hamstrings, located at the back of the thigh; the adductor or inner thigh muscles; the quadriceps, which form the front thigh and the hip flexors, positioned at the front of the pelvis.
Important in everyday activities and athletic performance, the thighs are critical in the development of power, balance, posture, stamina, core strength and stability. Strong, flexible thighs also help prevent sports injuries.
Anyone planning an intense training program targeting the thighs should know they may actually get bigger before they get smaller — a phenomenon that frequently proves discouraging for women who worry about unwanted bulk.
“The muscles change and develop right away but it takes a few weeks of healthy eating for fat loss to catch up. Thighs have intramuscular fat — picture a well-marbled piece of meat — and when you begin training you lose those intramuscular fat stores first. That means great things are happening on the inside but the initial changes may not be visible on the outside,” says Cloe.
To achieve maximum results, you’ll need to consistently apply yourself in three ways, combining healthy eating with intense interval cardio and challenging weights, according to Cloe.
“A major transformation isn’t the result of some kooky scheme you do for a few days or a week, it’s about what you do consistently for months at a time. It takes three to four months for most people to see a dramatic transformation both in inches lost and in muscle development.”
Cloe recommends alternating intervals of moderately paced cardio with 30- to 60-second bursts of speed.
“You drop the pace back down and recover, then you push the intensity again. This type of cardio not only burns calories while you’re doing it but it keeps your metabolism elevated for several hours afterward.
She urges women to challenge themselves by lifting heavier weights.
“Not only will heavy training develop stronger, healthier legs but that new muscle is metabolically active tissue. Each pound of muscle burns 30-50 calories a day just sitting there. The more lean muscle you have, the more calories you burn even when you’re not exercising. It makes it that much easier to achieve your goals and stay lean.”
As part of a holistic approach to developing your thighs, Cloe suggests a thorough revamp of your eating habits.
“For maximum results, divide portions, eat five or six small meals per day, every two to three hours so you’re not eating more, just more often. That will keep your metabolism humming along. Focus on lean protein, and fresh fruits and vegetables.”
Source:
http://southerncross.fitdv.com/new/articles/article.html?artid=371