The Best Thigh Exercises: 10 Days to Thinner

,
Stronger,... By Erica Romer Table of Contents
The Best Thigh Exercises: 10 Days to Thinner,
Table of Contents
Stronger,... By Erica Romer

Table of Contents

I. The Best Thigh Exercises: 10 Days
to Thinner, Stronger, & Sexier Legs
Why You Need Lean Legs

Who am I? How do I know best?

Strengthening Your (Mind) Muscles

Boost Your Babe Factor: Eat More

6 Foods That Blast Thigh Fat

Crunch Time

Lunge Your Way to Lean Legs

Step Up Your Game With a Box Step

Squats

Wait, What About Weights?

Machines and Barbells and Dumbbells, Oh My!

Pointers from the Pros

Common Pitfalls

Conclusion

Additional Resources

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I.

The Best Thigh
Exercises: 10 Days to
Thinner, Stronger, &
Sexier Legs

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Why You Need Lean Legs

Want to get a leg up on the world? Look no further than your lower body. The leg
muscles, which consist of the quadriceps, glutes, and hamstrings, along with the
calves and shins, are the largest muscle group in the human body, according to
Livestrong.com, a partner of the Lance Armstrong Foundation. Accounting for “60
percent of the body’s overall muscle mass” (American Association of Kidney Patients), the
legs enable humans to walk, run, squat, shake their groove thing, even….you get the
picture.

When it comes down to it, the legs, particularly the thighs, are what give the body its
“mojo,” its momentum, its power—not to mention its sex appeal, hence the reason you
need to keep them in tip-top, prime condition.

But let’s not put the cart before the horse (or in this case the weight before the squat).
It’s best we have that candid conversation and that you really know what you’re up
against: your mother…and her mother’s mother…and Mother Nature. Thunder thighs are
often blamed on an elusive culprit: the maturation of the human race.

Back in the days of cavemen or hunter-gatherers, women naturally packed on pounds in
their hips and thighs to ensure survival during long periods without food and water. And
those with meatier limbs were not only perceived as more fertile, they actually
were more capable of carrying children under such harsh climates
(Prevention magazine), giving way to the subconscious “thigh-o-meter” measure of
health: the bigger, the better. Fast forward thousands of years, and the innate fixation on
thighs hasn’t changed—only now that humankind has evolved, thin is in.

In fact, in a study conducted by the University of Wroclaw in Poland, and published in New
Scientist, more than 200 participants were asked to judge the allure of male and female
images, altered to be the same height, with digitally revised leg-to-torso proportions. The
study found that those with five percent longer legs than the Polish average were
regarded as the best looking by the survey participants. Coincidence? Not quite. Women
are meant to be leggy. It’s in our blood, our DNA, our genes—and, as science has shown,

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directly relates to our overall beauty quotient.

So, how does one go about slimming, strengthening, and sculpting—all by next week?
That’s where I come in. I’m here to dish you the “meat” of it, how to get ripped, righteous
legs in just a mere 10 days. Impossible? Think again. With the help of this guide, and
some tips from yours truly, you’ll have sexier, smokin’ legs in no time—guaranteed.

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Who am I? How do I know best?

I’m a multimedia beauty journalist with more than a decade of experience writing for
print, broadcast, and electronic platforms. A tenured editor of three award-winning
publications, including NewBeauty magazine, I’ve interviewed the plastic surgeons,
cosmetic dermatologists, and aesthetic specialists responsible for giving Hollywood
starlets their famous…uh…assets. As a reporter, I have had the opportunity to interview
the founding fathers—and mothers—of the beauty world, seeking out the industry’s
frontrunners to ensure any information I put out there is medically sound, scientifically
accurate, and most of all, cutting edge.

In particular, some of my most noteworthy interviews include: “Founding Father of
Aesthetic Dentistry” Irwin Smigel, DDS—whose creation of cosmetic dentistry earned him
a permanent exhibition at the Smithsonian Institution—as well as board-certified
dermatologist Fredric Brandt, MD, best-known for his eponymous medical-grade skincare
line (“Dr. Brandt Skincare”) and helping Hollywood A-listers, including Madonna, stay red-
carpet ready.

My career as a celebrity interviewer and beauty editor, however, began years before my
days at NewBeauty, when I was Editor-in-Chief at a humor and entertainment publication
known as CampusTalk. Here I interviewed Beverly Hills plastic surgeon Robert Rey, MD,
(better known as “Dr. 90210”) from the hit reality-show series on E!, as well as board-
certified San Francisco dermatologist Kathy Fields, MD, who co-developed Proactiv—
America’s number-one acne system famous for keeping celebrity faces like Vanessa
Williams, Katy Perry, Justin Bieber, Jessica Simpson, and Julianne Hough free of blemishes
and pimples.

My appreciation for beauty knows no bounds, as I’ve also had the pleasure of being an
editor at LUXE Interiors + Design magazine, a high-end interior design, architecture, and
renovation publication for the refined homeowner.

In my mind though, a good reporter doesn’t just talk the talk, she walks the walk. And
interestingly enough, my most rewarding experience to date has been the complete

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transformation of my own body composition, with the help of a man (ok, a godsend)
named Hesham Fawzi. I lost a good chunk of my body weight, giving me a greater
glimpse into the health-beauty connection firsthand, and making my profession as a
beauty and fitness writer even more personal.

But don’t just take my word for it. Throughout this book, I’m going to share with you the
very secrets that will help YOU change not just your figure but your life, as well. If you’re
looking to slim down, shape up, and do so without having to run miles on end or push
salad around on your plate, you’ve come to the right place: The Best Thigh Exercises: 10
Days to Thinner, Stronger, & Sexier Legs. Dig in!

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Strengthening Your (Mind)
Muscles

The first thing you must exercise, before ever setting foot in a gym, is your understanding
of how fat and physique are related. “Most women have it all wrong,” says Performance
Enhancement and Physique Specialist of South Florida Hesham Fawzi, CSCS. “Many
women mistakenly ban fat from their diets when they actually need more of it,” he says.
“Sure, cutting calories will make you drop a few pounds, but if you’re looking to
completely transform your figure, that way of thinking won’t cut it.” Nope. Fat will.

Renowned personal trainer to both professional athletes and amateur fitness fiends alike,
Fawzi likens the concept of weight loss to a fire. “A fire requires fuel to remain lit. It needs
logs to burn logs. The body is no different. It needs a steady supply of healthy fat in order
to burn supplies of fat steadily.”

The key, however, is to control the type of fat you put in, so you don’t a) gain weight or b)
mistakenly burn muscle, which…drumroll…burns fat. Not what you expected? That’s
okay. It will all make sense soon.

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Boost Your Babe Factor: Eat More

So bottom line, they key to losing weight actually requires you to eat more fat. Piece of
cake….err fruit….err, well…fat. Plain and simple, it takes fat to burn fat, folks. The secret,
however, is knowing these two things:

1) Which fats to indulge in

2) How much is too much

1: Which Fats to Indulge In: Get Your Feast On!

According to the Centers for Disease Control and Prevention, “Most of the fat that you eat
should come from unsaturated sources: polyunsaturated fats and monounsaturated fats.
In general, nuts, vegetable oils, and fish are sources of unsaturated fats. The table below
provides examples of specific types of unsaturated fats:”

Monounsaturated Omega-6 Polyunsaturated Omega-3 Polyunsaturated
Fat Sources Fat Sources Fat Sources

Nuts Soybean oil Soybean oil

Vegetable oils Corn oil Canola oil

Canola oil Safflower oil Walnuts

Olive oil Flaxseed

High oleic safflower oil Fish: trout, herring, and
salmon
Sunflower oil

Avocado

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Centers for Disease Control and Prevention

Time out. “What is all this mumbo-jumbo on mono-, poly- types of huh,” you’re asking?
Here’s the skinny on what this all means:

Good Fats:

Monounsaturated Fat: A type of unsaturated fat that is linked to:

Lowering bad cholesterol

Reduced risk of heart attack
Reduced risk of stroke
Reduced inflammation and joint pain
Weight loss
Less abdominal fat

Polyunsaturated Fat: Another type of unsaturated fat, which has been shown to help:

Lower bad cholesterol
Reduce risk of heart disease
Reduce risk of stroke
Promote healthy hair, skin, and nails
Protect the brain from disease

Less-Good Fats:

Saturated Fats: Saturated fats are easily recognizable in that they are usually solid at
room temperature. What makes them bad for you is that they:

Increase risk of heart disease
Increase risk of stroke
Raise bad cholesterol
Clog your arteries
May increase risk of certain cancers

Trans Fats: The worse of the two “bad fats” and notoriously known for keeping processed
foods fresh, trans fats are super unhealthy because they:

Not only raise bad cholesterol levels, they also lower good cholesterol, further putting
your health in jeopardy
Increase your risk of premature death

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Increase your risk of diseases, cancers, and obesity
Clog your arteries

How to Recognize Saturated and Trans Fats

Saturated Fats Trans Fats

Fatty Meats Anything Fried

Egg Yolks Cakes, Pies, Cookies, Desserts

Cream Processed Foods (Chips, Crackers, Frozen Foods)

Butter Fast Food (French Fries, Included)

Whole Milk Dairy (Cheese, Milk) Shortenings/Stick Margarine

2: How Much is Too Much?

Great question! While fat is important, remember the cardinal rule: Too much of a good
thing can be a bad thing. You’ve heard it before but it bears repeating: the key?
Moderation. The United States Department of Agriculture recommends healthy adults
receive an utmost of 20 to 35 percent of their daily caloric intake from fat sources. “This
is actually more than you think,” says Fawzi. A lot of women sprinkle a few nuts on a
salad and call it a day, afraid that consuming fat will make them fat. Not true. Fat is not
the enemy. Lack of fat is.

So, bottom line: how much is too much, let’s crunch the numbers, shall we?

The Cleveland Clinic recommends the following daily intakes:

“Saturated Fat – less than 7% of total calories”
“Trans Fat – as little as possible”
“Polyunsaturated Fat – up to 10% of total calories”
“Monounsaturated Fat – up to 20% of total calories”

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6 Foods That Blast Thigh Fat

As for the other 65-80 percent of your diet, look no further than the perimeter of your
local grocery market. That’s where the healthier, less-processed foods (aka fruits,
veggies, and meats) tend to be. Stick to this plan, as well as the foods below, and your
diet will become your virtual ThighMaster machine:

1. Protein: “The rule here is one gram of protein for one pound of body weight,” says
Fawzi, stressing that protein, above anything else, is the main dietary component
necessary to build firm, fit, super-charged thighs.

So, if you weigh 120 pounds, that means you should be eating 120 grams of protein a
day, or 4.23 ounces (since one ounce is equivalent to 28.35 grams). Need a visual? A
deck of playing cards is more or less the same size as three ounces of fish. So be sure to
keep that in mind at your next meal so that you don’t…flounder.

Puns aside, protein is important because it packs a serious punch, feeding your muscles
their fuel so they can grow and replace bulges of dimply thigh fat. And since muscles take
up less space in the body than fat (See Pointers from the Pros section), it’s important to
feed them regularly. “Every three hours or so you’ll want to load up on protein,” says
Fawzi. Whether it’s a few strips of chicken, fish, meat, peanut butter, or even soy, choose
whatever tickles your fancy. Just stick to the plan, and when in doubt, remember the age-
old mantra, “you are what you eat,” opting for lean proteins over fatty ones.

2. Carbohydrates: (Yes, you read that correctly.) According to the U.S. National Library
of Medicine “When the body has used up the calories from carbohydrates, which occurs
after the first 20 minutes of exercise, it begins to depend on the calories from fat”—yet
another reason why you need to incorporate fat into your diet.

The kicker: When there’s not enough carbs to burn, the body will look to muscle, which
will leave your legs flabby, lumpy, and bumpy—the exact opposite of the tight, trim look
you’re going for. But before you reach for that donut or ding dong (do they even make
those anymore?), keep in mind that fruits and veggies are carbs, too (doh!).

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Not a big fan of peaches and pears? No worries. For a list of fruits, broken down by carb
and calorie content, check out the following chart. Paw paw, anyone? As a rule of thumb
try to stick to fresh fruits, as their canned counterparts contain loads of added sugar,
therefore more calories, and more puckering in the thighs!

Now for those of you who are wondering about your morning bran muffin, please do not
worry. Since about half of your diet more or less should come from carbohydrate
sources, your options are not solely limited to foods with seeds. Starches are okay, so
long as they don’t contain white flour. Instead, look to brown-colored grains, which take
longer to digest, thereby creating a sense of fullness that won’t leave you lurking for
some Pringles to pop as the day unwinds.

3. Dark Chocolate: Love your Hersheys and simply can’t kiss them goodbye? Great
news: You don’t have to, per the South Beach Diet. A study at the University of
Copenhagen demonstrated how dark chocolate may be key to curbing your sweet tooth
and slimming problem areas, such as the thighs, simultaneously. In particular, when
presented with pizza a few hours after eating dark chocolate, the study’s participants
consumed 15 percent fewer calories, compared to when they ate milk chocolate first.
The participants also noted a decrease in their cravings after eating the chocolate. The
lesson to be learned: Feel free to indulge in the deliciousness that is decadent dark
chocolate, minus the milk chocolate…and, of course, the pepperoni.

4. Water: By drinking water, you help to flush the body of fats, wastes, and toxins that
would otherwise leave you feeling sluggish, lethargic, and dehydrated. Without steady
streams of water, no amount of dark chocolate or protein will help you shed them
saddlebags, ladies. Water helps lubricate and activate your systems, aiding in digestion,
and replenishing and recharging, so you’re not weighed down, both literally and
figuratively speaking. “All of the body’s functions, including metabolism, require water,
which is why it’s so important to hydrate,” says Fawzi, who tells clients a gallon a day
keeps the flab at bay.

More Food For Thought: Next time you reach for a glass of water, try adding some ice
cubes since the body will have to work a little harder to warm it up. Case in point:

“It takes 1 calorie to raise 1 gram of water 1 degree Celsius. A 16 oz. glass of water

contains 473.18 g. Therefore, for the body to raise the temperature of a 16 oz. glass of

ice water from zero degrees to 37 degrees Celsius, it would need to burn 17.5

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calories.” Livestrong.com

For those who forgot their trig, precalculus, or third grade math:

Celsius =(Fahrenheit -32) x 5/9

Fahrenheit =(Celsius x 9/5) + 32

5. Green Tea: According to a 12 week, 2008 study published in the American Journal of
Clinical Nutrition, the consumption of catechin rich green tea in overweight men and
women contributed to greater weight and fat loss, along with lower Triglyceride levels, as
compared to a control group that exercised and ingested the same amount of caffeine.
The only difference was the presence and absence of green tea catechins—a powerful
antioxidant that not only works to prevent plaque build-up in the arteries, but also helps
diminish layers of fat. It does so by fighting off free radicals and boosting metabolic
function, keeping the body fit and trim. So cheers to making this fat blaster a part of your
thigh-thinning regimen. About three servings a day are all you’ll need to keep your
metabolism brewing.

6. Delivered Meal Plans: Meal delivery services that take the thinking out of eating are
great for those who don’t have the willpower or the desire, to prep, plan, and prepare
their foods on a daily basis. “I recommend a local service called Deliver Lean, which
calculates the proper ratio of carbohydrates, fats, and proteins, without skimping on
taste,” says Fawzi of the company, which prides itself on its offerings of Gluten-free,
Paleo, HCG and Organic protein meal plans. “This is the first time I can wolf down four
brownies at once and actually lose weight,” he says. While every meal delivery service is
different in their offerings, there’s something for everyone out there. If you’re looking to
find a delivery meal service near you, visit local.com.

Section Summary: Don’t skimp on fat, just make sure you get it from the right sources!

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Crunch Time

With not a lot of time to spare, you’re now ready to take your exercise efforts to the next
level, this time, working your body. Considering the fact that weight loss really boils down
to burning more calories than you take in, the easiest way to rev your results is to get a
move on—literally. “To shed fat from your thighs you’ll need to burn more calories than
you consume,” says Master Instructor, National Academy of Sports Medicine Martin K.
Miller, MS, ATC. “Research suggests burning 500 to 1,000 calories more than you take in
a day to lose one to two pounds of fat each week since it takes a 3,500 caloric deficit to
burn one pound of body fat.”

Getting your body in motion not only helps burn calories you’ve eaten throughout the day
(as well as one’s you’ve—ahem—stored for a rainy day), it also helps lift and firm trouble
areas, like the thighs. Serious double duty.

Whether or not you have access to a gym is irrelevant. No excuses here, friends. In fact,
some of the most effective exercises don’t require any funny looking machines made to
resemble torture devices. “Ninety percent of people at most gyms work out very
unproductively, usually doing excessive cardio or ineffective isolation exercises,” says
Miller, instead suggesting people embrace compound movements that work multiple leg
muscles at once.

To get started, look no further than the great outdoors. “For fast, quick-hit results, I
always tell clients to sprint their way to the finish line, whatever that personal goal may
be,” says Fawzi. “The scale doesn’t lie, and neither will your body when your jeans are
suddenly a little looser in all the right places—and perhaps a little more shapely in other
spots.”

Pounding the Pavement

So the first thing you need to know: no distance running allowed under Fawzi’s watch.
(Did I tell you he’s a godsend?) On the contrary, he prefers sprinting. “Sprinting is the best
cardiovascular exercise if you’re looking for defined, serious results,” he says, pointing
out that the mere intensity alone will help your body work overtime to get you where you

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out that the mere intensity alone will help your body work overtime to get you where you
want to be.

In particular, according to the American Heart Association (see “Fitness Target Zones:
Health Rates” chart below), sprinting (a form of athletic training) will increase your heart
rate to 80-90 percent its maximum. However, running at a slower pace only elevates the
heart rate to 60-70 percent its max, in comparison. Translation: Sprinting rather than
distance running will help you burn calories at a much faster rate, in less time, since the
body has to pump more blood throughout the system, and thus burn more energy in the
process.

Fitness Target Zones: Health Rates

Exercise Benefits Intensity
Level Level

(Max HR %)

Light Exercise Healthy Heart 50% – 60%

Maintenance

Weight Loss Burn Fat & Calories 60% – 70%

Base – Aerobic Increase stamina & endurance 70% – 80%

Conditioning Fitness conditioning, muscle building, and athletic 80% – 90%
training

Athletic – elite Athletic training and endurance 90% – 100%

American Heart Association

Run…No, Sprint for Those Hills

What’s more, according to the Mayo Clinic, putting just a little extra pep in your step can
make a difference. A 255 calorie difference, to be exact. In particular, when running at

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five miles per hour for one hour, a 160-pound person will burn 606 calories. Upping the
speed to just eight miles per hour, the very same person will burn 861 calories, proving a
little goes a very long way.

Now, compare the running-to-sprinting statistics to that of simply walking. The same 160-
pound person will burn 204 calories an hour at a two mile-per-hour pace, while a pace at
three-and-a-half miles per hour will yield a loss of 314 calories. Overall, the intensity
incline is directly proportional to the rate at which the body burns fat. (You still following?)

From a body conditioning perspective, sprinting also helps build lean muscle. “Just look at
the Olympic sprinters compared to the Olympic runners. That will tell you everything you
need to know,” says Fawzi. “Sprinters are sculpted and solid. Runners are just thin,
‘skinny fat,’” he says. “There is a difference.” This difference lies in the fact that sprinting
requires the use of more muscles to pump more blood throughout the body.

To really make the most of your workout, up the pace as fast as you can at short
intervals. Obviously sustainability will come into play, and it’s unreasonable and unhealthy
to sprint for long periods of time. (Your knees and shins will not be happy.)

By taking short breaks (and breaths too, you’re gonna need ‘em), you are able to regain
your strength so you can hit the pedal to the metal yet again. On average, and to build
resistance, try 30 minutes for a first go-round, increasing your time in increments, until
you reach one hour. You’ll see results quickly, in a matter of days. Take it from someone
who, a few months ago, couldn’t even run around the block, let alone a mile…or two.
Your stamina, your strength, and your sex appeal will be rocking, leaving you looking
smashing & smokin’ hot!

Single-Legged Movements Yield Doubly Beneficial Results

Another way to get fast, dramatic results: work one leg at a time. “When you isolate the
legs, the body is forced to stabilize itself, recruiting more muscles so you burn more
calories,” says Fawzi, stressing the importance of adding split-stance movements, like the
ones below, into your workout regimen.

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Lunge Your Way to Lean Legs

Like running, lunging is another exercise that doesn’t require a gym membership or some
freaky-looking contraption. It’s easy. It’s free. And it’s literally as simple as placing one
foot in front of the other. All you’ll need is a super long hallway (or a boss who doesn’t
mind you putting office space to good use).

The benefit of lunging resides in the fact that it isolates large portions of both upper and

lower leg muscles, one limb at a time, so that you’re forced to use the muscles in each
leg independently, thus maximizing your efforts tenfold.

With lunging, like sprinting, a little goes a long way. (Trust me. You’ll feel the burn within
just a few short minutes). To reap the leg-strengthening benefits of this exercise and to
avoid injury to the knees and lower back, proper technique is essential with this exercise.

To get started, you’ll want to:

1. Put your hands on your hips or so that you remain balanced, one of the trickiest
components of this exercise. This pose will also help you assess that your feet are directly
parallel to your hips, a good starting point.

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Photo Credit: Gary Romer

2. From there, lunge forward a few feet or so with your dominant foot (your right foot if
you’re a righty, and vice-versa if you’re a lefty), keeping your hands on your hips for
stability. The move should be fluid, completed in one single sweep of the leg. As you
lunge, dip down until your knee is a few inches from the floor, creating a 90 degree
angle, signaling that you’ve done the move correctly.

Photo Credit: Gary Romer

4. Then you’ll want to pull with the front leg and repeat the process.

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Photo Credit: Gary Romer

5. Keep going, so you inch your way from one end of the room to the other.

Lunging Do’s:

Make sure the back toe is always propped.

Push through your front foot when you switch legs.
Maintain your posture.
Go slowly, but not too slowly. The key is not to get through the exercise as quickly as
possible but to work through it smooth and steady, while maintaining proper form.

Lunging Don’ts:

Don’t lunge so far forward that you lose your balance.
Don’t straighten the back leg. The knee should be bent at all times.
Don’t pause in between alternating legs. The idea is to remain in motion at all times to
reap maximum cardiovascular benefits.
Don’t look down. Doing so may cause you to fall.

About 15 of these on each leg, 30 in total, are all you will need, since this exercise
recruits almost all of the muscles in the lower body.

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Step Up Your Game With a Box
Step

An out-of-the-box approach to leg training, the box step is an often overlooked exercise
by beginner athletes, due to the fact that many mistakenly think it’s as simple as stepping
on and off a box. The truth is, that is all it entails. The other truth is that it’s harder than it
looks. This exercise, like the lunge, recruits both the fronts and backs of the thighs, aka
the quadriceps and the hamstrings, helping you gain 360 degree definition in the legs.

Best of all, because the exercise helps to build muscle strength and melt away fat, you
reap double the benefits, all from one single exercise. Before you step your way onto the
nearest exercise box or bench (i.e. benchpress bench, not bench in the park bench), keep
in mind that this exercise is not meant to be easy. It will be strenuous. It will be tough. It
will make you sweat (if you’re doing it right). But, all in all, it will be worth it.

To properly executive the move, you’ll want to:

1. First thing’s first, you’ll need to get an exercise box. Where o’ where to find one?
Whether it’s a workout step from a gym or a sturdy chair from your house (no, an office
chair will not work), you’ll want to make sure the box is sturdy and won’t move when
confronted with weight.

In terms of height, you’ll also want to make sure the box is more or less up to your knees,
if you’re a beginner. If you’re more advanced, then no prob. Feel free to up it; just make
sure you’re not too high up, to a point that you can’t properly perform the move.
Capiche?

2. Once your box is rearin’ and ready to go, you’ll want to drive off of your weaker heel
(left heel if you’re a righty and vice versa if you’re a lefty) and plant your leg firmly on the
box as you step up.

3. Upon transferring your weight on the box, raise your opposite leg so that it’s hip level,
perpendicular to your waist.

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4. Step down with your stronger leg, so your weaker one is firmly affixed on top of the
box.

5. Repeat this process, 10 times with your weaker leg, so that your stronger leg
continually moves on and off the box.

6. After the tenth repetition, it’s time to switch legs (yes!) and repeat another 10 times
(boo!). Note: It’s important to work your less dominant limb first so you’re not completely
worn out by the time you’re ready to hit your next set.

7. You’ll want to alternate legs a total of three times, doing 30 box steps with each leg.

8. If you’re still upright and not horizontal on the floor by the end of your third set, a
victory dance is in order. Whether it’s the Roger Rabbit, Running Man, or Cabbage Patch,
get down, get crankin, and get ready for your next exercise: the squat.

Box Step Do’s:

1. Make sure your entire foot is firmly planted on the box. It should not move when you
transfer your weight.

2. Land gently on the ball of your foot as you step down.

3. As you step back up, push off your heel (the one on the box, that is) to gain
momentum. This will help give you the strength you need to pull the other leg up.

4. Extend your arms out in front of you to remain steady if you need an extra boost. This
exercise requires coordination and extending your hands gives you the momentum you
need to propel yourself upward.

5. Keep a constant, rhythmic pace. The quicker you step, the more aerobic benefits (fat
loss) you’ll get.

Box Step Don’ts:

1. Don’t step too close to the edge of the box. You might accidentally miss the box and
fall.

2. Don’t look down. This will cause your back to slack, snapping your spine out of
alignment, and thereby putting you at risk for injury.

3. Don’t slam your foot down onto the floor when stepping off the box. You must control
the exercise.

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4. Don’t place both feet on the box at the same time. One leg should remain planted on
the box, the other should extend back and forth to the floor.

Note: The only exception to this rule is when you’re adding in weights.

5. Don’t go too fast where you’re not getting full extension of the leg. (Um, that’s called
cheating.)

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Squats

Ah, the squat. A must-have part of any full body strength training regimen, the squat “is
one of the most basic, yet most effective, movement patterns there is,” says Miller. “It
works not only the entire leg complex, but also requires a tremendous amount of work in
the core.”

Part strength training and part aerobic activity, the squat is probably the single exercise
you need to do in order to melt fat, gain muscle, and sculpt the legs of your dreams since
it integrates both resistance and cardiovascular benefits, blasting fat and adding lean
muscle. “Squats are vital for the development of muscle mass, which is important
because the more muscle mass one has on their body, the more calories and fat you will
burn during the course of a day,” says Miller. Another plus is that you can squat virtually
anywhere. (Zimbabwe, a Swahili jungle, the Oval Office, your living room—any place will
do.)

To perform a perfect squat, you’ll want to follow the steps below:

1. Stand with feet shoulder-width apart and extend your arms out in front of you to help
you steady yourself so you don’t lean forward.

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Photo Credit: Gary Romer

2. Pretend a chair is behind you and begin to lower yourself, arching your chest forward
and your behind backward, putting your club-going days to good use.

Photo Credit: Gary Romer

3. Bear down as low as you can, so long as your knees don’t extend beyond your toes.
Your legs should create a 90 degree angle with the floor below you.

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Photo Credit: Gary Romer

4. Propel yourself upward, maintaining proper form.

5. Repeat steps 1-4 a total of 10 times.

6. Fine, I guess a water break is in order.

7. Repeat step 5.

8. Water break.

9. Repeat step 5, one last time, completing your third set of 10 repetitions.

10. Water break, if you must. (Slacker!)

Squatting Do’s:

1. Go down slowly and explode up quickly to fire up your muscles and get the most bang
for your buck.

2. Keep your knees behind your toes in the seated position so your knees don’t shift
inward.

3. Contract your abdominal and glute muscles as you squat. The tighter everything is, the
lower you’ll be able to squat and the better your form will be.

4. Imagine you’re J. Lo. Arch your chest out, your booty back, and dip it low, ladies.

5. Extend your arms out in front of you as you dip down and pop back up. Keeping your
arms out will help counterbalance the instinctive reaction to flail forward.

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Squatting Don’ts:

1. Don’t keep your legs too close together. You need to have enough room to bend down.

2. Don’t spread your legs too far apart. (Um, yah. I guess mom was right ‘bout that.)
Shoulder-, or hip-length apart is perfect.

3. Don’t lean forward. You will fall. And hurt yourself. (Not hot!)

4 . Don’t lift your feet off the ground. Keep your feet and legs firmly positioned. Your body
is all that should move.

5. Don’t sit with your knees. The work should come from your hips, thighs, and glutes.

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Wait, What About Weights?

Lunging, box steps, and squats can all be done with weights, once you’ve mastered the
motions in and of themselves first. “Adding a resistance training component to your
physical fitness regimen supercharges your metabolism, helping you shed fat, lose your
saddlebags, and tone your thighs,” says Miller of why weight training should be part of
any fat melting thigh workout. Just a few repetitions of light weights are all that’s needed.

Of course you want to start slow, lifting only as much as you can while still maintaining
proper form. But a word to the wise: adding pounds to your dumbbells will translate into
losing weight on the scale, so keep that in mind when choosing your poundage. Just make
sure you don’t overdo it and please take the necessary precautions to maintain proper
technique. When doing the box step, for example, feel free to plant both feet on the box
at the same time. Doing so will help you stabilize the movement, completing it correctly.

If you’re looking for a recommendation on where to begin, remember: the more
repetitions you do, the more weight you’re lifting overall, so don’t think you need make
like Arnold Schwarzenegger to see results. A simple lightweight will do just fine. If that’s
too easy and you’re able to hold a steady conversation while performing the first rep,
then it’s time to find one just a pound or two heavier. Use that as your barometer, as you
should not be able to have a free-flowing convo while lifting. A few words sputtered here
and there: okay, but a recap of TMZ’s latest top story, no.

Another cardinal rule: if the weight’s a cinch to lift, it won’t cinch that waist line. So, if
five’s too easy, bump it to eight. If eight’s too easy, try 10. If that’s still too easy, then
what can I tell ya, you’ll need to seek professional counseling (no, not that kind). Tips
from a professional master trainer are what you’ll need. Keep reading.

Resistance + Weight Training Exercise = The Deadlift

If you’re looking for an exercise that combines the benefits of weight training with
isolating muscle movements, look no further than the deadlift. Says Miller, “The deadlift is
an excellent compound movement that works virtually every muscle, with emphasis on
the quadriceps, hamstrings, gluteus maximus, and most muscles in the back.”

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the quadriceps, hamstrings, gluteus maximus, and most muscles in the back.”

Keeping in mind that there are various types of deadlifting techniques, we’re going to
focus solely on the Romanian Deadlift, which targets the hamstrings, glutes, and lower
back and is easier for beginners.

To complete the Romanian Deadlift, follow the steps below:

1. Start with your feet hip-width apart and slightly bend your knees.

2. Take a dumbbell in each hand, holding one with your wrist facing outward, and the
other with your wrist facing inward. The opposite grip will prevent you from leaning too
far forward or too far back.

3. Stick your bottom back and begin to lower yourself forward from the hip, keeping your
knees slightly bent and the dumbbells close to the body. Bend down as far as you can
comfortably so that you feel the stretch in your hamstrings and glutes.

4. Bring yourself back upright, pushing from the hips.

5. Repeat 10 times.

6. Taking water and rest breaks as needed, repeat two more sets of 10, until you have
completed a total of 30 deadlifts.

Deadlift Do’s:

Keep your back flat.
Start with a light weight and increase as your stamina increases. There’s no use in
performing the deadlift if you’re not performing it correctly. Master proper technique
first with a lighter weight.
Keep a slow yet continual pace. This exercise is not meant to be rushed. You should
really feel the burn.
Feel free to look at yourself in the mirror while performing the deadlift. Doing so will
help ensure you’re looking out, not down.

Deadlift Don’ts:

Don’t compromise quality for quantity. If you’ can’t get through a full set, try lowering
your weight.
Don’t get discouraged if you have trouble. It’s supposed to hurt a little.
Don’t curve your spine; maintain proper posture at all times.
Don’t get the deadlift confused with the squat and perform a cross between the two.

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The deadlift is a totally different exercise.

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Machines and Barbells and
Dumbbells, Oh My!

Walk into any gym and you’ll see a variety of machines, barbells, and free weights.
Where to start, what to choose, the options can be overwhelming. As a FYI, note that
barbells should be reserved for when you master the use of free weights, or dumbbells as
I’ve referred to them here, since they can be harder to manipulate and tend to be
heavier than dumbbells.

So, ruling out the barbell, what about free weights vs. machines? Let’s compare:

Machines

Pros

Come with visual “how-to” guides and diagrams that show you what to do
Recruit individual muscles instead of the whole body, enabling you to really zone in on
areas that need work

Cons

They don’t allow for split-legged movements, as they work both limbs at once
In a gym, it’s very common for multiple people to be after the same machine, so you
may have to wait your turn

Free Weights

Pros

Since lifting with free weights requires you to stand, you are forced to stabilize
yourself and recruit not just the muscles you’re targeting but your body as well.
They enable you to engage in exercises that will be useful in real life (i.e. bending
down to pick up groceries or kids, opening jars, doing the wild thing…just saying).

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Cons

Since they require a free-range of movement, it’s easier to get injured, as compared
to on a machine, which virtually forces you to expertly execute the movement.
Unless you’ve been coached or well read on different exercises, many people don’t
know what to do with free weights, making them more of a mystery than a magic
thigh toning trick.

Section Summary: Conditioning your legs via resistance- and weight-training will help you
sculpt sleek, sexy thighs in record time.

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Pointers from the Pros

So now you’ve got two hearty helpings on how to slim, tone, and tighten via diet and
resistance training. For a more in-depth look into the weight lifting phenomenon and how
it will help skyrocket you into the next level of fitness, check out the pro pointers below.

5 Reasons You Should Add Weights to Your Workouts:

1. What Research Says: One pound of muscle takes up about 22 percent less space in the
body than a pound of fat. Source: Centers for Disease Control and Prevention

What the Expert Says: “Just look at your jeans, ladies. Women are infamous for trying to
wiggle, jumping jack, even cartwheel their way into a pair of jeans that are too small for
them. You can do that with fat. It’s mushy, and can squish into jeans, overflowing around
the body. Muscle, not so much. It’s more compact. You can’t mush muscle because it’s
denser, more compressed. Both a pound of muscle and a pound of fat may weigh the
same, but they don’t look the same on the body. Muscle is firmer, stronger, and leaner,”
says Fawzi.

2. What Research Says: Even at rest, muscles require energy to stay fueled, meaning
they’ll be burning the midnight oil even when you’re not. Source: Mayo Clinic

What the Expert Says: “While muscles give us the metabolic ability to burn calories every
time we move—during exercise, during gardening, during sex—their true advantage is
that they constantly feed on calories, even when you're moving about as fast as a
skateboard with a busted wheel,” says board-certified thoracic surgeon and author of
seven New York Times Best Sellers Mehmet Oz, MD, MBA. “See, every pound of muscle
burns between 50 and 150 calories a day just to sustain itself, while every pound of fat
only feeds on 1 to 3 calories. Day after day, that's a huge difference in your metabolic
rate and your daily calorie burn. When you add a water bottle full of muscle to your body,
you are able to burn a refrigerator full of fat,” says the host The Dr. Oz Show on
sharecare.com.

& Complementary Medicine Program at NY Presbyterian.

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3. What Research Says: It’s pure fiction, a fallacy, that weight lifting will leave you bulky.
Source: Weight-Control Information Network, an information service of the National
Institute of Diabetes and Digestive and Kidney Diseases

What the Expert Says: “That whole woman bulking up by lifting this is (a) myth. As women
don’t really have enough testosterone for this to be a reality. In fact, quite the opposite is
true,” says Jillian Michaels, TV’s toughest trainer. “We should lift weights in order to help
us build as much muscle as possible to rev up our metabolism and maintain bone
density….There are a few women with hormone imbalances that do have the ability to
bulk up, but I promise you if this applied to you…you would know it. There are many other
signs that go along with testosterone imbalances in women and it is a very few and far
between,” says Michaels, author of four New York Times Best Sellers, in The Washington
Post.

4. What Research Says: Strength training, along with a healthy diet and cardio, may help
minimize the appearance of cellulite. Source: American Council on Exercise

What the Expert Says: ”Ahh the cellulite question. If you ever find a solution will you tell
me! Sadly, you can reduce the appearance of cellulite, but you can't completely get rid of
it. This is done by losing weight and building up the muscles under the fat,” says Michaels,
a 19-year fitness and wellness veteran who has released the likes of books, DVDs, and
even video games. “Some good exercises for this are squats and lunges,” says Michaels,
a well known reality TV personality on The Biggest Loser and Losing It With Jillian, as
quoted in The Washington Post.

5. What Research Says: Everyone starts to lose muscle mass as they age: it’s inevitable,
no one is exempt. Source: American Medical Association

What the Expert Says: “‘It's not an accident. It's not luck, it's not fairy dust, it's not good
genes,’” said Hollywood’s leading lady Gwyneth Paltrow at the Good Housekeeping Shine
On Awards, as reported by Marie Claire . “‘It's killing myself for an hour and a half five
days a week, but what I get out of it is relative to what I put into it,” she said, indicating
that everyone, celebrities included, must work hard to defy the aging process.

Section Summary: Don’t believe everything you hear, unless you can substantiate it
through research and expert testimonials.

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Common Pitfalls

Being that this is an intense 10-day bootcamp, you may find yourself falling into a glitch,
either unable to keep up, unable to tolerate post-exercise aching, or unable to keep at it
day after day…after day. Before you throw in the (gym) towel, check out the common
mistakes many women make, as well as solutions for staying motivated, staying the
course, and staying fierce.

Pitfall #1. Succumbing to Soreness

Take it from a recent novice: You will be sore. Very sore. Now, take it from someone
who’s been in your shoes not that long ago. It will get easier. So long as you remember to
do these few, simple things:

Pre-Exercise Warm Up: By lightly warming up and moving the muscles prior to a
workout, you’re aligning your mind and body, letting your system know it’s time to
prepare for strenuous activity. Your heart will speed up, pumping oxygen more
feverishly throughout the body; your muscles will fire; your flexibility and mobility will
increase, and you’ll loosen up the joints, tendons, and tissues, priming them for higher
intensity.

According to the Mayo Clinic, sport specific movements are best since they enhance
range of motion and flexibility in the very areas you’ll be working post warm-up. In other
words, try light incline walking if you’ll be hiking, and jogging if you’ll be sprinting:
anything that adds a little oomph to your efforts is good. You’ll want to stay away from
weights during a warm-up, however, so you don’t throw your body into an exercise cold.
Cold, stiff muscles leave you prone to injury which is why it’s so important to engage in
light cardio activity before going all out.

Post-Exercise Stretching: Stretching is a necessary cool down component to any
workout regimen, since it helps rid the body of the post-workout byproduct known as
lactic acid. It does so by elongating and lengthening tight, contracted muscles, which
naturally tear during resistance training.

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By delivering nutrients to the muscles, stretching helps the body expel the built-up lactic
acid responsible for that sore and all-over achy feeling at a much faster rate, rebuilding
torn muscle fibers in a day or two. Upon complete muscle repair, that tight, burning
feeling will dissipate, hence the role of stretching in preventing soreness and expediting
the muscle healing process.

Miller’s Recommendation:

“Stretch for 10 minutes before working out to reduce the risk of injury and increase
flexibility in your legs. Warm up with five minutes of brisk walking before free-weight
training to optimize your workouts by bringing blood into your muscles so they’re not as
stiff.”

Fawzi’s Advice:

“If you can get your hands on a foam gym roller after a workout, you won’t believe how
unbelievably better you will feel afterwards. You’ll want to roll over it with each leg a few
times. It will hurt a little, but afterwards, you’ll be back to feeling like yourself again.”

Pitfall #2: Giving 33 or 66 Percent—Not 99

Maybe you’re engaging in cardio frequently, but not following through on your diet. Or
maybe you’re eating the right foods, but not doing the leg-strengthening exercises on a
frequent basis. Whatever component of the three-legged plan (pun intended) you’re
slacking on, you’re leaving out a vital piece of the puzzle. “In order to see results as
quickly as possible, the best idea is to focus on resistance training, cardiovascular
training, and diet. Each of these offers benefits the other does not. If one area is
neglected the results will not be as dramatic, or seen as quickly,” says Miller.

Furthermore, while great gams are attainable for all, they are only possible when all
three parts of the program are put into action. “Genetics obviously play a big role in what
someone’s physical appearance can become, however if enough hard work is put in, the
body will respond and changes will be seen, says Miller. “In order to see the most
significant changes possible, someone will have to commit to all three of these areas.”

The reason behind this requirement: Diet may help you slim down, but thin does not
equal fierce, and cardio alone won’t work wonders, either. Defined limbs come from a
body composition that’s lean, fit, and toned—which you can only get via a triple threat
approach:

Diet (33%)

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Cardio (33%)
Resistance Training (33%)

Pitfall #3: Going At it Too Hard

You’ll notice I’m talking about a three piece puzzle that totals 99 percent. The reason the
grand total does not add up to 100 is because the body will need a “time out” every now
and then.

More specifically, resistance training causes small tears in muscle fibers that naturally
repair themselves during off days. Overtraining day-in and day-out will not allow your
body to recover, preventing this important part of the muscle development process from
taking place, and thereby preventing your muscles from becoming bigger and stronger.
Remember, sometimes less is more. Overtraining isn’t the answer. Active recovery is.

In order to give your muscles time to rebound and refuel, you’ll need a break. A small
break, but a break no less. That’s not to say you should sit on the couch and whip out
cartons of ice cream. You’ll want to engage in what is known as active recovery, light
cardiovascular activity that gives your previously exerted muscles a break while also
stimulating your system.

Don’t overthink it! Active recovery can be as simple as common chores, which can burn
as much as 150 calories in one sitting (or session, I should say; no sitting allowed). For
some 150 calorie burning ideas, check out the suggestions below, straight from the U.S.
Department of Health & Human Services:

Common Chores

Washing and waxing a car for 45-60 minutes

Washing windows or floors for 45-60 minutes

Gardening for 30-45 minutes

Wheeling self in wheelchair 30-40 minutes

Pushing a stroller 1.5 miles in 30 minutes

Raking leaves for 30 minutes

Walking 2 miles in 30 minutes (15min/mile)

Shoveling snow for 15 minutes

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Stairwalking for 15 minutes

Sporting Activities

Playing volleyball for 45-60 minutes

Playing touch football for 45 minutes

Walking 1¾ miles in 35 minutes (20min/mile)

Basketball (shooting baskets) 30 minutes

Bicycling 5 miles in 30 minutes

Dancing fast (social) for 30 minutes

Water aerobics for 30 minutes

Swimming laps for 20 minutes

Basketball (playing game) for 15-20 minutes

Bicycling 4 miles in 15 minutes

Jumping rope for 15 minutes

Running 1½ miles in 15 min. (10min/mile)”

Why Bother?

“Reducing your calorie intake by 150 calories a day, along with participating in moderate
activity, could double your weight loss and is equivalent to approximately 10 pounds in 6
months and 20 pounds in 1 year,” according to the U.S. Department of Health & Human
Services.

As if that’s not enough, studies have also shown that active recovery helps recently
strained muscles recover more quickly. So don’t be surprised if after a light jog you
suddenly feel more invigorated. The active recovery is helping remove the lactic acid
from your system, so your muscles recuperate faster, leaving you energized and with
stronger, sexier legs to boot!

Pitfall #4: Losing Sight of the End Goal

It’s easy to fall short of your goals if you lose sight of them. Remember: every woman is
capable of totally transforming her legs, even you. Just keep your eye on the prize, stay

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focused, and follow your routine. It will happen!

You may not see results overnight, but within a week, or maybe even a few days, the
scale will start to budge and the dimples diminish. To keep up the inspiration, take time
every day, even if it’s just a few minutes or so, to reflect on your efforts and pat yourself
on the back. It’s important to encourage yourself and stay positive, especially when
you’re first starting out.

Still need more motivation? Check out these inspiring weight-loss quotes below, compiled
by the University of North Texas Center for Sport Psychology and Performance
Excellence:

“‘The best motivation always comes from within’ –Michael Johnson (Gold Medal
Sprinter)
‘Nothing will work unless you do.’ –John Wooden (Basketball Coach)
‘Mental will is a muscle that needs exercise, just like muscles of the body.’ –Lynn
Jennings (Long Distance Runner)
‘Wisdom is always an overmatch for strength.’ –Phil Jackson (NBA Coach)
‘To begin, begin.’ –Peter Nivio Zarlenga (Famous Author)”

And, just for kicks, here’s one more for the road:

“Why not you, why not now?”

–Hesham Fawzi

Section Summary: Realize potential obstacles and conquer them head-on to enhance
your success.

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Conclusion

With all of the exercises, tips, and tricks now at your fingertips, you’re ready to dive
(okay, lunge) in headfirst. I’ve broken everything out day-by-day to help you succeed and
achieve that body you want:

Day 1 Day 2 Day 3

Clean out and restock Warm-Up: 20 Minutes Warm Up: 20 Minutes
your fridge Lunging Circuit, Sans Active Recovery: 30-45
Warm-Up: 20 Minutes Weights Minutes
Sprint: 30 Minutes Squatting Circuit, Sans Stretching: 20 Minutes
Stretch: 20 Minutes Weights
Box Step Circuit, San
Weights
Stretch: 20 Minutes

Day 4 Day 5 Day 6

Warm-Up: 20 Warm-Up: 20 Minutes Warm-Up: 20 Minutes
Minutes Lunging Circuit, Sans Weights Lunging Circuit, Sans
Sprint: 45 Minutes Squatting Circuit, Weights Weights
Stretch: 20 Included Sprint: 45 Minutes
Minutes Box Step Circuit, Weights Stretch: 20 Minutes
Included
Deadlift Circuit, Weights
Included
Stretch: 20 Minutes

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Day 7 Day 8 Day 9

Warm-Up: 20 Minutes Warm-Up: 20 Minutes Warm-Up: 20 Minutes
Active Recovery: One Lunging Circuit, Sans Lunging Circuit, Sans
Hour Weights Weights
Squatting Circuit, Sans Squatting Circuit, Sans Active Recovery: One
Weights Weights Hour
Stretch: 20 Minutes Lunging Circuit, Weights Lunging Circuit, Sans
Included Weights
Box Step Circuit, Sans Stretch: 20 Minutes
Weight
Squatting Circuit, Weights
Included
Box Step Circuit, Weights
Included
Deadlift Circuit, Weights
Included
Stretch: 20 Minutes

Day 10

Warm-Up: 20 Minutes
Lunging Circuit, Weights Included
Squatting Circuit, Weights Included
Deadlift Circuit, Weights Included
Box Step Circuit, Weights Included
Stretch: 20 Minutes
Look in the Mirror and say, “I’m sexy”
Believe it
Own it
Strap on those stilettos and stomp out any ill feelings about your legs (you’re sexy,
remember?)
Make every sidewalk your personal catwalk
Believe it
Own it

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You can do it!

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Additional Resources

Sources

Livestrong.com, How to Build Leg Muscles
American Association of Kidney Patients, Leg Training: Accessing the Body’s Energy
Reserves
Prevention magazine, Slim Your Hips and Thighs
New Scientist, Long Legs Really Are More Sexy
Centers for Disease Control and Prevention, Polysaturated Fats and Monosaturated
Fats
United States Department of Agriculture, Center for Nutrition Policy and Promotion
Cleveland Clinic, Heart and Vascular Health & Prevention
U.S. National LIbrary of Medicine, MedlinePlus
WeightLossForAll.com, Carbohydrates in Fruit
South Beach Diet, 3 More Reasons to Love Dark Chocolate
Livestrong.com, Is Ice Water Good For Metabolism?
American Journal of Clinical Nutrition, Green Tea Catechin Consumption Enhances
Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults
Deliver Lean, Deliver Lean, Eat Clean
American Heart Association, Heart Rate Chart
Mayo Clinic, Weight Loss: Calories burned in 1 Hour
Centers for Disease Control and Prevention, Growing Stronger – Strength Training for
Older Adults
Mayo Clinic, Metabolism and Weight Loss: How You Burn Calories
Sharecare.com, How Does Building Muscle Help Me Lose Fat and Stay Slim?
Weight-Control Information Network, Weight-Loss and Nutritional Myths
The Washington Post, Health and Fitness
American Council on Exercise, Exercise and Cellulite
The Washington Post, Health and Fitness
American Medical Association, Muscles Matter: Physicians Advised to Tell Patients to
Build Up Strength

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Marie Claire, Gwyneth Paltrow’s Body Secret – Hard Work
Mayo Clinic, Stretching: Focus on Flexibility
U.S. Department of Health & Human Services, Overweight and Obesity: What You Can
Do
University of North Texas Center for Sport Psychology and Performance Excellence,
Sports Quotes

Further Reading

American Council on Exercise, Fit Facts: Strength and Resistance Training
U.S. Department of Agriculture and U.S. Department of Health & Human Services,
Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government
Printing Office, December 2010
National Strength and Conditioning Association, Machine Versus Free Weights
Self, 3 Moves to Slimmer, Sexier Outer Thighs
National Strength and Conditioning Association, Performance Analysis Video
New York Post, 101 Best Celebrity Legs
Mayo Clinic, Slide Show: A Guide to 10 Basic Stretches

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About The Author
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About The Author

Erica Romer
Erica Romer is a multimedia journalist with a decade of experience
spanning print, broadcast and electronic platforms. A magazine editor of
three award-winning publications, including the country’s leading beauty
magazine, Erica is a quintessential authority on the art, science and study of beauty as a
culture in and of itself. She has interviewed countless experts in the aesthetic, anti-aging,
medical, and fitness realms, as well the very plastic surgeons, cosmetic dermatologists,
and aesthetic dentists responsible for giving Hollywood starlets their famous…assets, if
you will. A reporter at heart, Erica has interviewed the founding fathers—and mothers—of
the beauty world, seeking out the industry’s frontrunners to ensure her stories are
medically sound, scientifically accurate and, most of all, cutting-edge. Her works have
taken her as far as the United States Department of Agriculture for a story about organic
beauty, as well as the White House during a Marine One launch of President George W.
Bush and his daughter, Barbara (back in her days as a reporter). Erica’s most rewarding
experience to date, however, was the personal accomplishment of completely
transforming her body composition, with the help of a personal trainer and a regimented
diet and exercise program. Erica lost a whopping 10 percent of her body weight, giving
her a greater glimpse into the health-beauty connection, and making her profession as a
beauty/fitness writer even more personal. She shares the celebrity secrets, tips and tricks
she used firsthand to help readers change not just their figures…but their lives, as well. If
you’re looking to tighten, tone, and transform by Friday, then Erica’s latest ebook, "The
Best Thigh Exercises: 10 Days to Thinner, Stronger & Sexier Legs," is the compelling read
you’ve been looking for!

Get in touch:

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