Transcription
Time to talk about how we target thigh fat. Here's what's really cool. I know so many of you are losing weight with fasting, and sometimes that makes that fat show up a little bit more. And I also know that some of you are really working on bringing your weight down, and you want to target certain areas like your thighs.
So in this video, what I'm going to do is I want to show you four of the best ways to approach targeting something like losing weight around your thighs. So I'm, if you, if you haven't joined me on any of my videos before, please know we're going to start by giving you a big picture of understanding how the fat even got there in the first place. And then I'm going to go into the four things so that you never forget it and you can live in a body that you absolutely love. So let's dive in.
I don't know if this is your first time watching one of my videos. If it is, welcome. If it's not, I'm hoping that those of you that are watching several videos, you're starting to see some trends in the lessons that I'm teaching you. And one of the top trends I so desperately want you to realize is that all fat is is excess. That's it. When we look at ourselves in the mirror, we say such nasty things when we don't like what we're seeing, especially when it comes to areas that have accumulated fat. What if you just stopped for a moment and you just realized, okay, that is extra stuff that my brilliant body has decided to store. So now my job is to tell my body it needs to let go of that storage. It's that simple.
So I mean, it would very much be like if you went to one of those big grocery outlets, you bought a ton of groceries, you put all your food in the pantry, and then you realized, oh my gosh, I have extra food. I better store it in the garage. When you got through with the pantry food, you would, your brain would say, hey, let's go find what we stored in the garage. You can do the same thing with weight loss. You can signal to your body, go find what you stored years ago. And here's how we can approach that.
And the first way is we can approach that by, of course, fasting. This is why I love fasting because it's the one of the very few, I shouldn't say the only, one of the very few tools that will allow you to tap into the storage. If you, if you're not familiar with fasting, I wrote a whole book on it, so you can go and get that. And I talk about all the different lengths of fast. But one of the things in Fast Like a Girl that I mention is a fasting length of 17 hours called autophagy fasting. And I want to highlight this word autophagy for a moment because autophagy basically means that we are cleaning up your cells. And what happens in your body as it accumulates excess, so specifically as it accumulates excess sugar, is the first place it's going to put that excess, typically, is in the liver. This is why a lot of you see that your blood sugar goes up when you've been fasting for a while. The liver is dumping out that blood sugar. It's a process called gluconeogenesis. The second place it typically puts it is in muscle because it knows those are those are usually pretty good spots because the body's like, hey, I'm going to go access that. So it'll put it in muscles. In the third place that it'll put the stored sugar is in fat. So when we want to eat, when we look at this concept of autophagy, what you're signaling by fasting longer is you're signaling this autophagy response in the cell where the cells push out all that stored sugar. And we want them to push out the stored sugar around the muscles if we want to get these thighs looking really good.
Second thing that we want to focus on is we want to focus on building muscle. And I've talked about this in a lot of videos because what's really interesting about building muscle is not only is it incredible for longevity, but it's, and you need muscles as you age, but when we have more muscles, we have more insulin receptor sites. So we have more gates to push the sugar into the muscle so the muscles can use that for energy as opposed to storing it. So when we look at those two principles, my brain goes, okay, I've got four things that I can do to be able to stimulate autophagy and to make sure that I'm growing muscle so that I love looking in the mirror and looking at my legs and going, yeah, I look pretty damn good. And that I can actually enjoy living in this body, which is really the goal of of being a certain weight, a goal of whatever you're trying to do with your body. I hope the number one goal is that you're enjoying living in it.
So here we go. Here are the four. One, already said it, fasting. So but you got to go, if you want to stimulate autophagy, we got to get you over 17 hours. So 17 hours, you know, starts autophagy. 72 hours is max autophagy. So if we want to start to get rid of this weight that's around your thighs, we've got to get you fasting fairly often between 17 and 72 hours. So keep that in mind. A lot of you are doing the fasting lifestyle that I recommended, you've got that fasting variation going, which is great. You don't have to 17-hour fast every day, but at least once a week. And you might throw a 72-hour fast in once a quarter. And maybe once a month, you throw a 36-hour fast in. So if you've been kind of comfortable around 13, 15 hours and you're wanting to drop weight at the around your thighs, you're going to want to throw in some of these longer fasts. So that's, that's principle number one.
Okay, second principle. When we look at how we can stimulate autophagy in muscles outside of fasting, there's a very specific type of workout that stimulates autophagy, and it's called HIIT training. High-intensity training. And HIIT training looks like this. You're going to get your heart rate up for 30 seconds, and then you're going to rest for 30 seconds. And then you're going to get it up for 30, and then you're going to rest for 30 seconds. And if you do, the science says really, if you do that eight to 10 times, you actually start to stimulate autophagy. A lot of people do this, you know, if, if you think with 30 seconds is of exercise followed by 30 seconds of rest, that's a minute. Just pick a 15-minute window period of time throughout your day. We all have 15 minutes to do that. And make sure that you're doing this 30 seconds on, 30 seconds off to stimulate autophagy.
Now, if we want to go after the thighs, what we might do is you might do jumping jacks or or or squat jacks. Squat jacks are my favorite where you're jumping but you're in a squat. We do them all the time, by the way. If you ever join or you're a Reset Academy member, every Saturday morning I work out with my group because I love, I love working out, but I love HIIT training because it's so efficient. And we do a lot of squat jacks. So squat jacks, regular jumping jacks, um, frog jumps where you're, you're touching the ground and then jumping up. Anything that's going to work those thighs is going to draw attention to, hey body, this is where I want you to stimulate autophagy. And so it's going, the, the sheer fact that the thighs have to work harder tells the intelligence of your body that it needs to make that area stronger. And one of the ways it makes it stronger is by releasing the stored sugar in there so you have enough sugar that's circulating around that muscle to perform the exercise. So it's literally like you and the intelligence lining up together so that you can tell the body where it wants to go.
Okay, so number one was autophagy fasting. We're going 17 hours or longer. Number two is HIIT training, 15 minutes of this, 30 seconds on, 30 seconds off. I know a lot of you are going to ask me, well, how long am I supposed to do that for? And I'm going to tell you that it's really up to you, how motivated are you. Um, for me, when I exercise, variation is key. I never do the same exercise day after day. So maybe three times a week. The trick I will tell you with HIIT training is that you do have to push yourself. If you want to get that autophagy experience in the cells around the legs, the legs need to be burning and you need to be out of breath. So just, you know, doing like some jumping jacks lightly for 30 seconds isn't going to do it. You need to be literally bent over and like, like breathing in and out so that I call it sucking air so that you trigger this autophagy, uh, effect in your body. And when we're trying to get a target one area, we got to get that muscle burning. So make sure your thighs are burning.
Okay, so those are the first two. Now, the next two are geared towards building muscle. And when we want to build muscle, what we've got to do is that the best way to build muscle is really, really heavy weights at very small reps. So let's go to the, we're on the thighs. Pick up some weights and do some really deep, low squats almost to fatigue. You're better off doing 10 squats with your legs burning and shaking with the heaviest weight you can find than doing 20 squats where you were going really fast with a light weight and the legs aren't burning. You want to push that muscle to fatigue. That's how we start to build muscle stronger. So make sure that you're lifting very heavy weights so that we're bringing in more muscle building strategies for your thighs.
Okay, I gotta interrupt this video because I have a free guide for you so you can master fasting. It's called A Beginner's Guide to a Fasting Lifestyle, and all you've got to do is click here and you can jump right in.
Next way that we like to build muscle. And those of you that have been around a while, I, I feel like I could be listening to you tell me what the next way is that we build muscle that's not exercise. I'm going to pause for a moment. Actually, you should just put it in the comments. So it's, eat protein. Protein builds muscle. So we tend to think of building muscle as the only way to do it is by lifting weights. That's not true. You can build muscle by eating more protein. So how I like to look at protein is every meal has protein. Protein is the first thing I eat, then I go into my veggies, then I'll go into my carbs and my fruits and things like that. But I make sure that every meal I am getting protein and vegetables. If you came into my house on a weeknight, you would pretty much see that we eat a meat and a salad. I love eating. I love making salads. That's like our go-to meal because I want to make sure I get my greens and I want to make sure I get my protein.
So when we're looking at these thigh muscles and we're trying to build muscle, when we look at protein, we've got to make sure we're getting one gram of protein for every pound of body weight. Now, I realize we're like a worldwide audience, so I'm gonna have my team do the math in the comments so that you guys can figure out how many kilograms that is. But I can tell you that the, when we eat enough protein, we stimulate something called mTOR. Now, this is really interesting because mTOR and autophagy work on different levels. So autophagy cleans up. So you're going to get that great definition. And then we're using eating protein and muscle building to stimulate this mTOR so that we can start to build the muscle strong again. So when we look at how much protein you need to stimulate mTOR, literally the best science that I have found to date has been one gram of protein for every pound of body weight. And it's best divvied up. So it's best 20 to 30 grams every couple of hours. It's the best way to approach hitting, hitting mTOR.
Now, how do we put this all together? So what you can do is, let's just say you go, oh my God, this is, I just thought of this right now. This is really good. Okay, this is direct inspiration from my crazy brain. You could fast 17 hours. At the 16th hour, or maybe about the 17th hour, let's just say it's 17 hours. You go and you work out and you start by HIIT training. So you just spend 15 minutes with that 30 seconds on, 30 seconds off. And you follow it up with really heavy weights doing squats, lunges for your legs. Maybe you do like three rounds on some really heavy weights. And then you go home and eat protein. That is how you hack the system. Is that you've got using these principles, we truly can start to target some of these areas. So don't, don't think that you're stuck with all this extra fat. Don't, don't feel there's, there's more than you've been taught. You just have to know these little hacks. And don't think that it's because you're undisciplined that you're not losing weight. It's not. You just, the food industry is not taking care of our health. We've got so many stresses at the highest level possible. And then don't think that it's impossible because you don't have a personal trainer. What you do need to know is that there is a formula to hack that gets the body doing what you want it to do. And I just gave you the formula. So fasting, HIIT training, we've got muscle building, eating more protein. Done. You got it.
I know a lot of you guys are looking to target certain areas. So you can check out the next video where I go through the five things you can do to get rid of flabby arms. Doing push-ups and tricep dips. Do as many as you can until you're like, uh, no more. Now we've released all that sugar. Go in the kitchen and eat some protein. Maybe you eat some eggs.