Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

Part 3 of our 3 simple steps to help you lose that stubborn fat from your hips and thighs!

Part 3 – The right TRAINING

The right training is key for getting lean legs and upper body. Remember that blood flow is restricted in areas which have excess body fat compared to others, so our main goal is strength training to increase blood flow and help break down the stubborn body fat.

Exercises for lean legs:

  • Squats: All forms of squats work - front, back and hack squats.
  • Dead lifts: All forms - Dead lifts, romanian dead lifts and the stiff legged dead lifts.
  • Weighted Lunges.
  • Leg Presses.
  • Hip extension and glute bridges.

Now I hate the word Cardio; it’s been misused by so many people for so long. So we’re going to use a different training method - High Intensity Interval Training or HIIT. HIIT is great for burning body fat as it stimulates the fat out of the fat stores in to the blood stream.  We then use the aerobic exercise to oxygenate the blood so we send the fat  (triglycerides) to be used as energy.

So avoid cardio-based classes that keep a high intensity but repetitive nature for long periods of time, like a spin classes. These classes promote intramuscular fat storage which is the hardest fat to lose. These classes promote that skinny fat look and that’s not what we’re going for here. We want sexy lean legs and a tight backside, not skinny legs and a flabby ass.

A great example HIIT program would be.

20 second sprint with a 10 second rest period for 10 rounds or,

30 meter sled push; walk back to the start while your training partner pushes it back to the start. The walk back is your active rest or,

Tabata Protocol. 20 seconds of work with 10 seconds rest for 8 rounds. You can do a single full body exercise like a thruster or combined exercises. I like combinations that go upper body then lower body like: chin-ups and squats or push-ups and dead lifts but you can do any combination. Thing that works in a push-pull pattern is great.

Ok to sum it up and cut all the science out:

Here’s what you need to do:

Cut out:

  • Processed foods, plastics, tap water, soy products, birth control pills (research with your doc which is best for you) and spin classes or other long repetitive bouts of exercise.  
  • Refined carbohydrates.  Also try to limit your alcohol intake as this too can increase your oestrogen levels and decrease your testosterone levels. Healthy testosterone is the key for men and women to healthy body composition.
  • Never microwave food.


  • Organic vegetables high in antioxidants.
  • Grass fed meats high in Amino Acids and that are hormone free.
  • Fish from clean water or deep seas for health fatty acids.
  • Drink purified water.

Try Supplementing with:

  • Limonene to increase the enzymes needed in the liver that detoxify oestrogen.
  • Take Curcumin to help prevent toxicity from chemical oestrogens. This antioxidant is found in the spice turmeric and research has shown it can reduce chemical oestrogen-induced growth of cancer cells.
  • Take a high quality probiotic with Lactobacillus acidophilus.
  • Zinc and Magnesium. 


  • Hit the gym and don’t forget to train legs and hit them hard. If it hurts the next day your doing right - if not, go again!
  • HIIT / Tabata
  • Concentrate on Strength Training for optimum blood flow and usage of the triglycerides (fat).

There is no quick fix for any type of long-term fat loss so if you’ve been slowly adding fat for the past 10 years it could take 10 months to come off. But with these changes in your diet, training and supplementation you will see a big difference in the fat storage around your lower body. Remember to measure and take photos of your results.

Need help? Call us! Phone: (02) 9954 5348 We’re fat loss specialists!



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