Jennifer DiDonato: Hello and welcome to MadeFit TV. I am your host Jennifer DiDonato and this is episode number 71. MadeFit TV is everyone's source about health and fitness, information and entertainment. And of course fit bodies don't just happen, they are made.
This just doesn't happen overnight, you can do it. You just got to follow the correct steps and follow through with them. So, today episode 71 we are in the studio because we are going to be our photo shoot later, ooo, nothing kinky so don't worry.
So, today I wanted to address, basically the most popular email that I ever receive, ever in the history of emails. And It is, Jenny how can I lose the flabby stomach, thighs and butt?, okay. So, today's episode is 5 Ways to Firm Your Stomach & Thighs.
Simply put this is what we are doing. So these tips I am going to tell you are tips that are basically, if you follow them correctly and follow through with them and give it time. You are guaranteed to see those results in those areas.
But I just want to break it down to a little bit more, so you know exactly why may be that's happening and what you can do to change it.
Okay. Number one reason or number one way to try to get rid of that flab, is just get rid of the junk food, you guys.
You know, you know. I know you know. You know what junk food is. It's cookies, it's anything that tastes ungodly good. You know it's cookies, candy, ice-cream, baked goods, Alfredo, going to the drive through. You know what bad foods are.
Stop kidding ourselves. So what you want to do, is try to eliminate it from your diet. You have to eliminate it for at least a few days in order for you to start really feeling better and not feeling so dependent on this junk food.
Start eating Lean Proteins, start cooking your own meal, eat more vegetable. Even if you know they say oh! Well, I can't eat five servings a day? Well, guess what, sometimes neither can I. So just at least have one serving a day. Have your fruits.
Eat whole grains, eat Carbs. Carbs are good but eat good Carbs. Like oh! And whole grain carbs. Eat frequently throughout the day, just get rid of that junk fruit. I guarantee it, it's going to do you wonders, okay.
Number two, log your food. It's not obsessive, it's called being responsible. You have minutes in a day, not even to just take a scrap sheet of paper and just leave it on your desk. Every time you eat something, log it, log it, log it. Every bite you take. You will be surprised at what you may be overeating. If you think oh! Well I just had breakfast, lunch and dinner. But you are forgetting, may be the handful candy that you grabbed at your co-workers' desk or your are forgetting about nitpicking at certain foods that you want to in an event, stuff like that.
So start logging your food. Because you want to be able look at it and see what you are eating. Now, you probably wonder, well, then how much should I be eating? Females, this is the good thing to remember. You can keep your calories any where from 1,200 to 1,500 calories, shoot for that, okay.
Guys, little bit more obviously 2,000 to 2,500. Now, I am not saying this is for everybody, but for the majority of folks out there. For the majority of adults, that is pretty much the standard for the type -- the amount of food that you should eat.
So, that's a good ballpark to start aiming for. If it's not working for you, then change it. Now, just a quick note for your food logs, you want your proteins to consist of anywhere from 30% to 40% of your daily nutrition.
So, daily nutrition 34% should be protein. Carbohydrates should be 40% to 60%, no it's higher, see because carbohydrates are good, they give you energy. Fat should be 10% to 30% of your daily food that you eat. Just keep that in mind.
Number 3, Do Cardio, Do Cardio. I want you to do three hours of cardio a week. Cardio is what? It increases our heart rate, it increases our energy, sorry not energy. Our expenditure of utilizing oxygen. Oxygen can function equals fat burns.
So, if you get a cardio you are more efficient at fat burn. Three hours, how to get that in and that sounds like a lot. What you can do, is do a half hours every day, six days week. Rest on the 7th day and mix it up every other day.
For the 1st day, do a High Intensity Cardio followed by the next day. Do your 30 minutes of Moderate Cardio, do it no questions, just do it.
Number 4, challenge your muscles, train your muscles. I want you to train your muscles.
If you are just lifting weights and you are like o wow! I lifted weights today. But you are not challenging yourself. You are not pushing it pass the threshold that what you can do. Then you are not working hard enough. So try this, work every single muscle group at least once a week.
So you can break it into four days a week, splitting your muscle groups up. I want you to do four different types of exercises per muscle group. On each of those, do three set of each type of exercise. And in those sets, do twelve to fifteen repetitions in each of those sets, okay.
Now, the way you know it, if you are not lifting heavy enough. Let's say, you are doing twelve repetitions, but you could do twenty more or ten more or whatever. Then obviously you are not lifting heavy enough. So my rule of thumb, which is easy to follow is, if you want to know that you lifting heavy enough, when you get to the point, where you can't do anymore, do two more. See, how that feels, just push yourself. Then, you know for sure, you are pushing yourself.
Alright and number 5 way to burst out the fat from your thighs and your stomach is to just log your workouts.
Hold yourself accountable. You are logging your food. That's awesome, because nutrition is 75% of problem. But log your workout, hold yourself accountable, because then if you are start seeing, that you only got in one workout that week. There is your answer, there is your answer.
Guys everyone has certain amount of time and everyone is busy. Thirty minutes a day, thirty minutes a day, at least, thirty minutes a day. Let's say, during the holidays. Let's you are cooking, baking cookies with your kids and then 30 minutes later you decide to enjoy those cookies with your kids. Or instead may be, let your kids enjoy the cookies and go in another room and just get in a quick 30 minute workout. You can fit it in, even when you watch TV, exactly, perfect example. You can find a time, you just have to delegate yourself to do it. You can do it, I know you can.
Now, here is bonus one, I just want to remind everyone of one other thing that you can eliminate from your day to help beat the fat that is accumulating in your abdomen and in your thighs, is stress, oh!.
Stress, chronic stress, little bit of stress is good. But chronic stress, the kind of stress that like you just can't do anything about it. If you just worrying, worrying worrying all the time that's what I do sometimes. But if you are constantly doing that and you are not leading a healthy lifestyle. Your body releases this chemical because it gets into a fighter flight mode. If you are stressing so much you body says, oh my god we got to do something. So it releases this hormone called Cortisol.
Cortisol is a substance that basically transfers glucose into energy, which is sugar. It's for that thirst, and it will be great if we got really, really stressed before we ran like a Marathon, that will be awesome. Because I am burning off all that glucose, but instead if you are not doing anything about it, if you are not exercising off that stress, you are just going to store it as fat. Now it's not going to make you fat but it's going to help contribute to that source. So really watch it, because that can lead to some health problems.
So, just follow these steps you guys and what I want you to do is give yourself. I am challenging you 30 days, start today. Follow every single one of these steps and what I want you to do is measure yourself, track your results. Alright, I have a measuring tape right here, you could get it from the fabric store.
You could get it from anywhere pretty much. I am going to show you, what you have to do. Measure your abdomen, I want you to bring it around yourself, measure in inches. I want you to find your belly button, bring the measuring tape to your belly button and measure.
I want you to log that for today. Then, I want you to measure your waist, bring it all the way around the largest circumference of the butt, bring it to the front, just under your pelvis, measure that as well. If you want to, you can also measure your legs too, feet together.
Make sure you are wearing tight clothing or you are naked, okay. And you want to bring it towards the front, measure it, log it. 30 days, I want you to do it again, thirty days later after you followed all these steps. And I want you to see, if you saw any result.
Now, I am serious about this guys. I want you to email me at Jenny@MadeFitTV.com. Go over to MadeFitTV.com, go to Ask to Jenny button. You can email me through there as well. You can also find in twitter, you can find me in FaceBook, Jenny DiDonato all it goes. You can even find me up on my fan page on FaceBook as well. You can find me on there too.
But I want you guys be serious about this and try. Just give it a chance, just give it a chance. I am telling you, this could be something that will really start changing it. You will find that it may not be as hard as you thought it was. So don't stress about it, okay. I wish everyone out there the best of luck. And I want to see those emails, send me pictures if you want to. Alright, we'll see you next time.
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