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Why Blue Apron Works Great to Lose Weight – 7 Reasons

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* Get 3 meals free: http://www.blue-apron.evyy.net/c/414131/265046/2880

* Get $30 off first blue apron box: http://www.blue-apron.evyy.net/c/414131/265045/288

(click the orange redeem offer tab & the promo will be auto applied)

 

 

Transcript:

Hi everyone it’s your girl Camille from http://www.thighgaphack.com. I am an author and a blogger and I’ve written the books The Thigh Gap Hack, as well as Bye-Bye Thunder Thighs, How to Lose Water Weight, The Easy Diet, and Big Fat Lies Skinny Women Tell. And today I am here to talk to you about blue Apron. I got my blue apron box but I am not going to be cooking up a meal for you like so many others that you can see on the Internet.

I am going to be unboxing it to kind of show you what to expect when you receive your blue apron box, and why I would recommend getting a blue apron box if you are trying to lose weight if you are trying to be healthy

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What’s Her Secret (to that body?) – *New VIDEO!

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Hey Everyone

Have you ever seen someone on the street who looked amazing (body goals in the flesh) and wondered what it takes to look like that, but of course couldn’t go up to a perfect stranger and start digging into their personal life. Who hasn’t, right?

In this series, Camille Hugh, best selling author and fitness blogger, asks random New Yorker’s to go in depth and reveal exactly what they do, eat, and their philosophy to have their enviable figures – and they answer. From their weight, height, how often they eat out, and whether they count calories, no question is off limits.

There’s more than one way to look amazing; get ready for the T from real people on getting and staying slim and fit.

 

Transcript:

Camille: Hi everyone, I’m camille and today i’m doing another one of our series of what’s your secret. Today I’m in Prospect Park in brooklyn and I found someone hanging out on the grass. What’s your name?

Dana: My name is Dana

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How to Swim For Exercise without getting Broad Shoulders

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If you know me, then you know I’m all about feminine proportions. That means not having one are of the body much bigger than others (unless it’s butt and boobs) or having a physique that look masculine.

By masculine I mean broad shoulders, large muscular thighs, back, and calves, and thick necks. These are all very masculine; if you don’t believe me stop a random man on the street, ask him to describe his ideal body, and you’ll hear all of the above.

So when my partner surprised me with 3 months worth of swimming lessons – I know swimming basics but cannot tread water and don’t feel comfortable in the deep end – I was conflicted.

Swimming is an excellent way to burn calories. It’s great for cardio and resistance training, low impact, fun, and is a head to toe activity (works a lot of different parts of the body at one time), so I was looking forward to having two days a week in which to switch up my workout routine. Variety is not only the spice of life, but a surefire way to stick to your fitness plans.

However, I am well aware of the physique of female swimmers: see my definition of masculine above. They are typically shaped like inverted triangles (chiseled shoulders that taper down to the hips), which is great if that’s the look you’re going for – many are not. Additionally, once you get broad shoulders it’s hard to get rid of.

Being the life hacker I am, I decided to do some research to see if there are any strokes or ways to train that would put less emphasis on the developing the shoulders and biceps. Some people say it can’t be done but I know if there’s a will, there’s a way. Here’s how to add swimming to your workout regimen without getting broad shoulders:

  1. Stick to swimming styles that don’t require much use of your upper body – fin style, eel style, back stroke, and  are in. Butterfly, front crawl, breast stroke and freestyle are out.
  2. Use a kick board and just work on different kicking styles across the water.
  3. If you do use strokes that require use of your shoulder, slow down. The harder and faster you swim, the more burn you’ll get. Burn = build.
  4. Limit swimming to 30 – 40 mins, once or twice a week. If you train like a competitive swimmer, don’t expect not to look like one. Be aware that the more advanced you get at swimming the more efficient you become and the less calories you burn doing the same workout.

Before anyone gets offended that everyone doesn’t want huge shoulders, note that I acknowledge hopping in the water once or twice won’t make your shoulders and back blow up. However, any training that you do will alter your shape. Even a little growth in these areas might not be desirable to some, and that’s okay!

Follow the above tips and you’ll be able to get the best of both worlds – a new way to work out and burn calories, and a physique that makes you happy.

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Tired of Yo-yo dieting? “The Easy Diet” book is your answer!

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Easy Diet

Easy Diet

Book #4, The Easy Diet – A foolproof guide to effortless and sustainable weight loss (241 pages) is finally here **Click the cover image to purchase the book now for $9.97!**

Here’s the synopsis:

Why Most Diets Don’t Work

The reason the majority of diets fail is because they are hard and they suck.

Who wants to give up entire food groups and whole macronutrients, shell out lots of money to only eat meals from plastic containers, or work out every single day for the rest of their lives? Not me, not you, and not anyone else given the high number of people who lose weight only to gain it right back.

 

What’s a Gal or Guy to do?

The most obvious solution to this problem is to make dieting as simple and sustainable as possible to bring about success. With a name like “The Easy Diet”, it is safe to say the search can be called off.

In this book, I reveal how simply omitting a food we all eat multiple times every single day, accounting for hundreds or thousands of calories without contributing anything toward our feeling of fullness or satiation, will allow weight to fall right off. Spoiler alert, it’s not any of the usual suspects, like sugar or bread!

It is, however, one of the unhealthiest foods we could put in our bodies – and it’s hiding in plain sight! You will also learn how to substitute this food in your cooking and baking and how to avoid it while traveling and eating out without too much effort.

That’s it – Instead of a lot of big changes you only have to change one small thing for amazing and lasting results. Additionally, you won’t feel deprived or overwhelmed because unlike other diets, there is no need to sacrifice taste, variety, flavor, or chunks of time for exercise. All the food groups you love are still allowed and exercise is optional.

Now do you believe me when I say it doesn’t get any easier than this? Don’t just take my word for it though, see for yourself how uncomplicated dieting and weight loss can and should be!
Buy Now

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How to Avoid Bulky Legs From Bike Riding (Video)

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Lots of riders get big quads from cycling alone

Lots of riders get big quads from cycling alone

So you have a bike and love riding it, but don’t love what it’s doing to your legs and thighs as much or the way your jeans aren’t fitting anymore?!

You are not alone or imagining it. Yes, bike riding can make your butt and thighs / legs and quads bigger – whether it be a result of temporary swelling, increased hunger (which leads to overeating and fat / weight gain), and if you ride your bike for exercise or for long periods of time, a higher likelihood of overdeveloped muscles.

Just take a look at many of the women who attend spinning classes (soul cycle or fly wheel), or amateur and professional road cyclists! Although they may not be obese, chances are their legs are a lot more muscular, developed or toned than you want yours to be (that is if you are reading this post… if not, ride on!).

Sure, a lot of these people work out and train their legs separately with heavy weights, but a good deal of them have built up their muscular quads solely from spinning without ever stepping foot in a gym!

So, you have every reason to be wary!

But that doesn’t mean you have to lock up your wheels and throw away the key. Believe it or not, it is totally possible to ride your bike without getting big, bulky thighs and quads – and today you’re in luck because I am going to give you the answers you have been searching all over the internet for.

If you want to know how to ride your bike without getting big, bulky legs and thighs / quads, there I reveal ten tips that you should follow when cycling in my video below).

If you follow my tips you can totally enjoy the freedom and joy of riding your bike without having to worry about it negatively affecting your physique (thigh width) and forcing you to buy a bigger pant size.

I specialize in helping women achieve lean, slim, svelte physiques that they find feminine and I’m happy to share how YOU can still maintain your body or body goals while experiencing one of the cheapest forms of transportation and greatest source of child like fun there is!

For more tips and strategies on how to slim down your legs, quads and thighs, check out my best selling books “The Thigh Gap Hack” or “Bye Bye Thunder Thighs” today!

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7 Ways You’re Using your Wearable Fitness Tracker All Wrong

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Whether you have a jawbone / apple watch / fit bit (three of the more popular fitness trackers on the market right now) or are thinking about which fitness tracker to buy, chances are high you will make some mistakes when using it.

Don’t feel bad – you’re not alone. Besides, I’ve made a short video especially for you – to help you get the most out of your wearable fitness band or fitness tracker. From not knowing the proper way to wear your band, to wearing it on the wrong arm, to not knowing how to clean your fitness band properly, I’ve got your covered.

Here are 7 common things people do (or don’t do) all wrong with their fitness / activity trackers. Follow and implement my advice to get the most bang for your buck – after all, these things aren’t cheap!

Watch the video below and feel free to share any tips / tricks you might have to getting the most out of your fitness tracker
 

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Annoying or Smart? Why I Pay Full Price to Order Half Entrees

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042715SIGGYS_07.jpg

In front of a restaurant that wouldn’t serve me a half portion of food (I’m not so good at making a frown face)

Yesterday, I was featured in a NY Post Article titled The Annoying New Dining Trend – Ordering Half Entrees.

From that article, I was asked to do an interview with Fox 5 News to give a more in depth report on why I order half entrees and sometimes pay full price for it.

Obviously, I would prefer to pay half the price if I’m getting half the food another patron is getting, but sometimes that’s not possible. In those situations I would rather pay the full price for half an entree.

Why would I ever do that? I promise you, there is a method to my madness, and here it is:

* What’s the price of your goals?

Especially when I first started losing weight, I had to come to the realization that I needed to stop trying to get the most bang for my buck when it came to food. Most of us have been taught to finish everything on ours plate since we could eat on our own, but if you blindly eat what’s put in front of you when eating out it will be very hard to not fall into the overweight / obese category so many Americans are trapped in.

Since the restaurant weren’t going to help me with portion size, I had to make sure I helped myself! That meant creating an environment that would ensure I did not overeat (if there is no more food left on your plate it’s impossible to eat more of it).

Now that I have reached my goal weight, eat slower, retrained my hunger (which I teach you how to do in my book, “The Thigh Gap Hack,”) and know what it feels like to be satisfied, I am apt to paying the full price for the entree, stop eating when I should, and have the rest boxed to go.

* What are they going to do with the leftovers?

I understand the hesitation of some restaurants to half the price of an entree when a diner only wants to order half the food. After all, what are they going to do with the leftovers? Who are they going to serve it to if there are not many other diners requesting the same dish halved?

That being said, if I find a restaurant that can accommodate my needs (and the number of restaurants catering to this need is growing every day) I am more likely to return to that establishment than the ones that won’t.

* Sometimes you don’t want to carry a doggy bag!

If I won’t be home for a few hours after eating and can’t refrigerate my leftovers (in other words the food would probably spoil from seating in a hot car or I don’t have my car to store the food while I go about the rest of my day) then it just doesn’t make sense to receive what is likely to be a huge portion of food and then force myself to eat it all.

As I mentioned in the Fox 5 interview, your stomach shrinks when you start to eat smaller portions and overeating to the point of feeling uncomfortable just so that I don’t waste the food is not worth it to me.

* It’s not such a foreign concept

Whenever I travel internationally I am served smaller portions of food and pay the equivalent of what I would pay for a meal here in NYC. Additionally, whenever I eat at more upscale restaurants, I pay a lot more money for a small portion of food.

To me, eating out is not so much about stuffing myself like a bloat fish, but being social and enjoying the company I am with, especially since I try to cook most of my meals at home.
New York News

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How to Stay Motivated When you’ve Lost Weight, but Have More to Go

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stop-giving-upPART II

This question came to me yesterday and I wanted to make sure I shared it, along with my response, here because I thought it could be beneficial to anyone who is currently facing the same problem. The first part deals with how to stay motivated and stop making excuses to work out when you formerly had the zeal and zest to do so.

It’s a very common problem people face, especially after they’ve lost a lot of weight and the weight loss has slowed or they’ve hit a plateau. Thankfully, the answers are not so complicated and difficult to turning things around – in fact there are pretty simple and effective solutions. My answer to this aspect of the question can be found here.

The second part of the question deals with how to prevent backsliding on your diet/exercise regimen and tap back into the motivation you once had specifically after you’ve lost a lot of weight but still have more to go.

Here’s the question and my answer to part II follows.

QUESTION:

Ok. I’ve lost 127 lbs. I hurt my knee pretty bad and needed surgery. I am fully recovered but I’m having suck a hard time with being motivated this time around and I don’t know why. I loved working out before and looked forward to it. Now I find myself making excuses not to. My surgery was 15 months ago. I gained 4 lbs right after surgery because I couldnt move much. I have not gained anything else, just the 4. I also find myself eating stuff I know I shouldn’t because I’m no longer trying to maintain my weight I’m trying to lose some weight. Do you have any advice?

MY ANSWER – Part II:

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How to Stop Making Excuses to Work Out (Reader Question)

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No-workout-excuses-292x300This question came to me today and I wanted to make sure I shared it, along with my response, here because I thought it could be beneficial to anyone who is currently facing the same problem. It deals with how to stay motivated and stop making excuses to work out when you formerly had the zeal and zest to do so.

It’s a very common problem people face, especially after they’ve lost a lot of weight and the weight loss has slowed or they’ve hit a plateau. Thankfully, the answers are not so complicated and difficult to turning things around – in fact there are pretty simple and effective solutions.

I’ll tackle the question in two parts – the first part will deal with how to stop making excuses when it comes to working out and the second part on how to quit backsliding on your diet/exercise regimen specifically after you’ve lost a lot of weight but still have more to go.

Here’s the question and my answer follows.

QUESTION:

Ok. I’ve lost 127 lbs. I hurt my knee pretty bad and needed surgery. I am fully recovered but I’m having suck a hard time with being motivated this time around and I don’t know why. I loved working out before and looked forward to it. Now I find myself making excuses not to. My surgery was 15 months ago. I gained 4 lbs right after surgery because I couldnt move much. I have not gained anything else, just the 4. I also find myself eating stuff I know I shouldn’t because I’m no longer trying to maintain my weight I’m trying to lose some weight. Do you have any advice?

 

MY ANSWER – Part I:

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How To Lose Water Weight – Everything you need to know

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10933233_10100257044357925_1034042459_nThe release of my latest book, “How to Lose Water Weight “, is here. It is my third book, joining my current best sellers,  “Bye Bye Thunder Thighs” and The Thigh Gap Hack

WHO ‘HOW TO LOSE WATER WEIGHT’ IS FOR?

First of all, I need to make it clear that this is not a long term balanced diet and exercise plan. This is a book specifically on how to cut water weight fast for people who have a special occasion or event coming up (wedding, anniversary, reunion, party, photoshoot, video shoot, fitness competition, fight, etc.) in the safest way possible.

Did you know that our bodies are made up of 60 – 70% water? Well, now you know. Because of this fact, the easiest way to lose weight quickly and look great in the short term is to manipulate this major variable that contributes to our weight and body composition (of course we are talking about water).

In my book, “How to Lose Water Weight”, I go over the most popular (and quietly kept secret) techniques and protocols – many of which were previously only known by hardcore fitness industry folks (like bodybuilders and wrestlers). But, I don’t just stop there. I break down timelines, the best foods to tackle bloating and water retention, how to calculate how much you should eat, how much water/salt to consume, how to workout to minimize swelling and maximize calorie burning, and cover non-cosmetic procedures and protocols that will assist you in dropping the pounds.

In the following weeks I will be putting out additional videos on the subjects in the book as well as debuting my workout DVD, “CardioTwist”, a 60 minute workout optimal for burning fat while targeting water retention that is a complement to the book, so be sure to subscribe to my youtube channel so that you don’t miss a thing.  Click on this link and hit subscribe.

 

BUY ‘HOW TO LOSE WATER WEIGHT’ HERE NOW!

 

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7 Ways to Weigh Your Food / Figure out your Calories When Eating Out

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eating-out-while-dieting-1Recently, thanks to Obamacare,  restaurants with 20+ locations are required to list calorie content information for standard menu items on menus. Total calories, fat, saturated fat, cholesterol, sodium, total carbohydrates, sugars, fiber and total protein have to be made available in writing upon request.

Unfortunately, most restaurants and cafe’s don’t fall into the 20+ locations category, and as such it can be very difficult to accurately guess what’s in the food you’re consuming when eating out.

That doesn’t mean all hope is lost though. Here are my tips on how to get a good idea of the nutritional value of food not prepared by you. Keep in mind that all these things can be done in tandem to get the most accurate estimate:

 

Step 1. Order the Most Unprocessed Food

Processed foods have the most variation when it comes to calories. That’s because added ingredients meant to give food a distinctive taste (creamier, richer, sweeter, crispier) can really add to the bottom line of the nutritional content.

That doesn’t mean that a restaurant can’t totally wipe out the lower calorie value of whole foods like vegetables by pouring on sauce or oil. However, you have a better chance of asking your whole food to be prepared (or not prepared) a certain way to cut back on those calories, while you have no such option of pre-packaged foods the restaurant chooses to purchase – like bread.

So, when dining out look for the most unprocessed, whole – closest to its natural state – foods on the menu. Look out for the way it is prepared and avoid anything deep fried, fried, or breaded and go for grilled, baked, roasted, or boiled.

In case you’re wondering how ordering the most unprocessed food will let you know how many calories you’re consuming – be patient my friend, we’ll get to it in the later step.

 

photolibrary_rf_photo_of_food_take_outStep 2. Always Section Off Half to Go

The next thing you should do when ordering out is immediately upon getting your dish, divide your meal into two. If you are dealing with a solid type of food (like salmon or other white fish, it’s easy to cut and stack one piece on top of the other to visually make sure you have half).

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7 Reasons You Aren’t Losing Weight With Zumba

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image-208-origRight off the bat I would like to declare that I am a fan of Zumba. In fact, I’ve recently begun taking a zumba class here in New York City two times a week after discovering the studio/class during New York Dance Week.

In case you’re not familiar with New York Dance week, it’s a little over a week, and hundreds of dance studios allow folks to check out their classes for free. I actually checked out two zumba classes held at different studios that week and decided on the one I’ve been attending for reasons I’ll cover in just a second.

I had done zumba before through the workout videos where the guy with the accent and the interpreter get on a very nightly colored stage and dance to different genres of music for approximately five minutes each. The videos were pretty cool but it wasn’t something I was crazy about, the way many Zumba devotees praise their method of training.

I just like to switch up my routine, and an hour of the zumba videos did leave me sweating – mission accomplished.

The zumba class that I attend now was completely packed my first day, and every day I’ve attended since then. I’ve also gotten a chance to chat with a few of the women and was surprised that many of them had been doing Zumba faithfully for months!

The problem is, they didn’t have much to show for their hard work. Before you take offense, I obviously understand that just because someone is not a size 2, doesn’t mean they haven’t made any progress. Who knows where they could have been coming from right?

No one understands this more than me. I am specifically talking about women who have been dancing Zumba multiple times a week over a long period of time who complain about not losing any weight – but coming back anyway because class is in their own words, addictive.

Perhaps you can relate?

Zumba is really fun and doing the live classes with a bunch of other folks really creates a sense of community, but what’s the point in paying for a workout program if you aren’t getting the results you want?

 

ZUMBA AND WEIGHT / FAT LOSS

If you put in a search on the internet for zumba and weight loss, you’ll find countless stories from women who have lost weight using Zumba as their only method of exercise. Clearly, it is possible to lose weight with this program. After all, it’s cardio – and cardio burns fat and will assist you in losing weight by allowing you to burn more calories than you ingest.

So the immediate answer to the question of whether you can lose weight with zumba is, yes!

However, that being said there are reasons why someone might find themselves plateauing or even gaining weight from just doing Zumba alone.

 

1. You’re not working hard enough 

I see it all the time in the classes I’ve attended – people with low energy, doing modified steps, taking long bathroom or water breaks, etc. If you’re doing a half-assed job of working out, just know that you’re not burning nearly half as many calories that you think you are.

 

2. The Zumba Teacher Sucks / Lacks Energy

As I mentioned, I tried out two different studios offering zumba. The second class I tried was at the infamous Alvin Ailey dance studio. The class was huge compared to the studio I currently attend, but the instructor was not nearly as motivational or energetic as he could have been. Perhaps it was a long day or something, but the energy of the teacher as well as his/her choreography is going to make a world of difference in the results you can expect.

If the choreography is way too complicated, you’re going to be spending most of your time flubbing steps than actually burning calories. If your teacher is modifying the steps, it’s unlikely that you and your fellow dancers will choose to do the advanced version to push yourself. It all starts at the top!

 

3. The Group / Class Dynamic

Additionally, the overall energy of the class is important to your success. If your class is full of beginners or people who are not very fit, it’s likely your instructor will try and cater to the majority of the participants and do simpler moves. You’re better off finding a more advanced class with folks at a fitness level more in line with yours or higher that will challenge you.

 

4. Over-estimating the Calories Burned

The very first day of class my teacher proclaimed, are you ready to burn 800 calories? My face immediately distorted as I know the amount of effort it takes to burn 800 calories is quite significant. Sure, we burn a lot of calories dancing but not anywhere near 800 in my one hour class that includes a 5 minute warm up and 5 minute cool down.

If you are being told you are burning 800 calories and go home and eat as though you actually are, be prepared to not lose a single pound – and probably even gain a few. Remember, you need a calorie deficit and in order to figure that out you have to be accurate about not only the calories you are eating, but the energy you are burning.

 

5. Your Body Adjusts

Zumba is great and all, but the thing with any workout that we do all the time, your body adjusts. It gets more efficient at doing things you require it to do often (we’re awesome like that). If you are not incorporating other workouts and challenging your body in other ways, or your instructor is not modifying their routines often enough, rest assured that you burn fewer and fewer calories every time.

 

Is this your pre workout meal that you've earned?

Is this your pre workout meal that you’ve earned?

6. You Haven’t Addressed Your Diet

Remember, that diet is key to weight/fat loss (80%), while exercise is only approximately 20%. For some people, intense cardio makes them feel entitled to eat a feast because they’ve earned it. We’re not talking about feasting on protein and vegetables either. If you end each class with a celebratory cheesecake, don’t be shocked if the weight isn’t falling off you. One fast food meal (even from the kiddie menu) alone could wipe out your exercise efforts / calories burned.

You must, must, must address your diet to lose weight. There’s simply no way around it.

 

7. You Might Have Water Retention

You know I love the subject of water retention. In fact, my new book “How to Lose Water Weight –  ” is almost complete and is slated to come out next month. I’m excited for you all to read it, but I digress.

In the book I talk about something called the whoosh affect, also known as dieter’s edema. This is when after a while of cutting calories and working out to create a deficit, the body retains a large amount of water that hides your fat loss. Then, seemingly overnight one day you wake up a few pounds lighter, where you remain until your next whoosh occurs.

The point is that you may actually have lost weight because you’ve been doing everything right, but that weight loss is not visible on the scales because of water retention. There are many ways to get rid of water retention (I give 1 day, one week and two week plans in the book for when you need to shed water weight fast for an upcoming event), but if you’re not in a rush lowering sodium, drinking more water, cutting carbs and eating foods that act as natural diuretics is a good place to start.

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5 Ways to Slim Down Big, Bulky or Muscular Calves

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Screen Shot 2014-03-16 at 2.22.55 PM 1.05.38 AMI got the following message on my Facebook wall the other day regarding how to slim down muscular, over-toned calves

This is a common problem amongst many women, who find their calves are so big that it plays a huge role on their self esteem and makes them extremely self conscious. Not mention, buying jeans, boots and wearing high heels or clothes that show off the calves wind up being a complete disaster.

So, what do you do?

Well, I have never personally felt like my calves were too muscular, as I did with my thighs, however I did notice that when I lose weight doing the techniques outlined in my book, The Thigh Gap Hack, my entire legs slimmed down drastically… including my calves.

The calves are not so different than the thighs – they can both get too bulky and muscular for our taste, so I’ve decided to do a video response to this often asked question outlining 5 things you can start doing today to slim down your calves.

If you’ve ever dealt with this problem before, or found something that worked for you please share in the comments section. Watch the video after the jump!

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Help! What to do when You’ve Lost your Thigh Gap

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1Bc2jlt2wyS2YirIf you can relate to the picture, you’re not alone. Nobody is perfect and sometimes in life our diets are not as great as they can be, or we slack off with our exercise regimens.

As a result, our bodies change – and for those hip centric (pear shaped women) out there, the first change they will see is the loss of their thigh gap.

I know, it might suck that a thigh gap can seemingly arrive overnight and pull a similar disappearing act just as quickly. The truth is depending on how long it’s been since you’ve fallen off the wagon, it’s very possible that you can get your thigh gap back in no time.

For example, if it hasn’t been too long (e.g. – one week) and you’ve just been eating a lot more sodium than normal, stopped drinking water, what you may be seeing is the result of water retention. Your body will hold on to the water, and some will be in your thighs, thus making them swollen and closing the gap.

It’s highly unlikely that you’ve been able to put on more than 1 to 2 pounds in the course of a week, so don’t freak out and think you’ve gotten too fat. Remember, it takes about 3500 excess calories to gain one pound of fat.

Bare in mind, if you eat a huge steak and weight yourself right after the scale will say you’re one pound heavier, but as I discuss in the book, that’s not sticking. You’ll get rid of that weight with waste, etc.

Now, if it’s been a few months and your diet has gone downhill (you’re eating fast food, sweets, etc.) and you’re not exercising it’s more likely that you have put on some fat – the sticking kind – and you’ll have to lose it all over again to reveal your thigh gap.

Don’t be discouraged! If you had a thigh gap, or slimmer thighs, in the past you can certainly do it again. It just means that you will have to buckle down and make some changes. I would highly recommend my hunger training hack (I describe it in great detail in the book – GET YOUR COPY HERE), which will allow you to recalibrate your hunger system so you’re not facing an uphill battle with getting your caloric deficit.

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How to Calculate your Thigh Gap w/ Thigh Gap Formula

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This interesting graph was sent in to me for how to calculate how thin one must be to achieve a thigh gap for their body type.

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How Being Sedentary Directly Relates to Thigh Fat

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stairs-190What does the alarm clock, cell phone, microwave, internet, remote control, elevator, escalator, and the electric toothbrush all have in common? These are just a handful of the things that are robbing you of prime opportunities to lose weight, via non exercise activity thermogenosis or NEAT.

Most people today have sedentary lifestyles and jobs. They roll out of bed, take a shower/get dressed, walk a short distance to the car or subway, sit on the train/in the car, take the elevator up to the office, sit for most of the day at work where they correspond to everyone via e-mail, take a few more steps to grab some food and get back to the subway/car, and then spend the remainder of the day sitting in front of the computer or television.

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Reader Question: How do I Lose Weight Without Losing My Breast Size?

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losing weight without losing breast sizeI got my first blog reader mail this morning! The question is a good one, so I thought I would share my answer here for others with the same question/struggle to benefit.

Before we delve into the question of the week, if you have a question you would like answered, please head over to our facebook page and post it. I will only be fielding questions from there from now and I hope to knock one of these things out a week!

Reader Question: (Edited to address the main issues)

…My main concern is losing weight off my bust and still not being able to achieve a thigh gap (I tend to carry weight in my lower body). The only area I want to reduce fat is my inner thighs. This is why I was interested in liposuction. I know you cannot spot reduce and when losing body fat you lose it everywhere. My question is can I achieve an inner thigh gap naturally without losing too much off my breasts? Your help is very much appreciated! Plus you’ve got a great blog!

My ANSWER:

Hello! (Waving frantically!) Thanks for reading and great question!

When it comes to losing stubborn body fat, there are some sacrifices that need to be made. For one, you have to give up unhealthy, albeit tasty, foods that contain lots of sugar, salt and carbs. This can suck when you go out to eat with friends and everyone is looking at you and your salad with judgment while they enjoy the yummy foods you used to eat on the regular, or when you have to pass on a cocktail and settle for water because everything at the bar is super sweet or super high in carbs.

You have to sacrifice your time; allocating blocks of time for working out, logging meals, reading labels instead of just throwing any old thing in your cart, etc.

And another big thing you may have to sacrifice in your quest for sleek thighs, especially if you are pear shaped, apple shaped or hourglass shaped, is your breast size. You see, they don’t call it stubborn fat for nothing. The hips, waist and thighs want to hold on to fat for child rearing purposes – blame it on the oestregen and so when you start losing weight you will typically find that the fat from the upper body will disappear while the fat on the lower body stays put!

Targeting only the hips/thighs in exercise routines won’t work to reduce the fat! If you don’t believe me, do your floor mat routine where you knock out leg lifts, circles, etc. and feel how fast your heart is beating. You will probably find that it won’t be beating too hard – which means that you aren’t expending enough energy for the workout to be considered cardio and to be burning massive calories. Don’t get me wrong, those exercises still have their place is firming up the muscle  – but the FAT LOSS is the most important component for thin thighs.

So, if you continue to attempt to lose that stubborn thigh fat by engaging in cardio/resistance training, the good news is you will eventually achieve the legs of your dreams. The bad news is you will probably continue to lose fat in other parts of the body. Unfortunately, since breasts are just fatty tissue, there may be some decrease in your bust size DEPENDING upon the pattern which your body loses weight. In other words, you MAY or MAY NOT have a significant decrease in your breasts.

Generally, you can tell the pattern your body has for losing weight in your body type.

female-body-shapes-01If you naturally have a bigger bust and smaller lower body, as you lose weight your body will generally retain that proportion. The same is true if you have a smaller bust and bigger lower body. Thus, the chances of losing weight without losing breast size are lower if you are pear shaped and banana/rectangular shaped, and higher if you are hourglass or apple shaped.

Thus another sacrifice for sexy, thin legs is that you may have to give up your full, glorious rack!

Thanks for reading!

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How Many Calories Should I eat to Lose Weight

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how many calories should i eat to lose weight?If you are starting your weight loss journey, you are probably asking yourself “how many calories should I eat in a day to lose weight?”

Well, Wonder no more. In the below slideshare presentation, I go through step by step how to calculate the calories you need to eat to lose weight

How Many Calories Should I Eat to Lose Weight – (From www.ThighGapHack.com) from thighgaphack
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