Burn The Fat and Keep Your Curves With These 4 Effective Exercises

Whether you are a supermodel or pageant competitor, you want to do whatever you can keep your body looking lean, but curvy. In my experience training, I have found these 4 exercises to be the most effective in shaping the feminine physique.

1. Lunges work all major muscle groups in the legs. It’s an exercise that is a must if you want leaner legs. You can perform them stationary or walking. I recommend performing 3 sets of 15-25 repetitions, 3 days per week. How to perform a lunge:
• Stand with feet together.
• Take a big step forward, and then slowly lower your body into a lunge position.
• Make sure your knee is above your ankle, keeping it at a 90 degree angle.
• Slowly push back up to starting position, pushing from your heel.
• Do not lean forward when lunging.
• Do not position your knee in front of your ankle.
• Do not hunch forward.

2. The Squat is another one that works most of the muscles in the legs and thighs; especially the gluteus. If you want to reshape or tone your booty, try the squat. Perform 3 sets of 15-25 repetitions, 3 days per week. How to perform a Squat:
• Stand with feet hip distance apart with your toes, knees and hips in a straight line.
• Pull your belly button towards your spine and contract your abdominal muscles.
• Slowly lower your body, as though you are sitting in a chair. Make sure your knees are behind your toes.
• Keeping the weight in your heels, slowly push your body back to starting position.
• At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
• Repeat the movement for the required number of repetitions.

3. Bicycle crunches hits the obliques (love handles) and lower abs. These are two main areas of the abs that women struggle to lose. How to perform a bicycle crunch:
• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
• With your hands gently holding your head, lift your knees to about a 45-degree angle.
• Slowly, at first, go through a bicycle pedal motion.
• Alternately touching your elbows to the opposite knees as you twist back and forth.
• Breathe evenly throughout the exercise.

4. Interval sprints will really speed up your ability to lose fat. It will also help you maintain muscle tone as you lose the fat.
• Perform a light warm-up to loosen up your connective tissue and muscles. Walk at a fast pace for two to three minutes, then jog for five minutes.
• Run your intervals. Mark off a distance where you are running that is 40 to 50 yards long. After doing your warm-up, come to this location and sprint as hard as you can for the whole distance. Jog back to your starting point and sprint again. Repeat this sequence five to six times.
• Add more sprints to the sequence as you build your endurance each. The workout should take no more than 20 minutes. Perform about 3 times per week.

Leaner Legs- 4 Solutions to Reducing Fat on Your Hips, Butt, and Thighs

The desire to lose fat in the legs is a common area of concern for many women. The secret to accomplishing this takes a four prong approach: variety, consistency, patience, and natural whole foods.

Step 1: Add Variety. You must consistently shock the legs with varied exercises, in different ways and intensity. A variety of terrains will attack the lower body at different angles. Exercise props such as hills, steps, benches, and bleachers are excellent tools to help burn fat in the lower body. On these props you can do lunges, step-ups, squats, or high knees.

Step 2: Be Consistent. You should attack your legs at least twice a week with resistance training using a combination of weights, bands, and bodyweight. You should perform cardio such as running or walking at least 4 times a week.

Step 3: Be Patient. You will likely lose fat quicker everywhere else before you begin to lose fat in the legs, butt, hips, and thighs. Women carry a large number of alpha-2 receptors in their lower body, and these fat cell receptors are resistant to change. But be encouraged; given the extra time necessary, the fat will be released and you will see results.

Step 4: Eat Natural Whole Foods. To see results in your legs, you must eliminate refined processed foods such as cookies, candy, white bread, and ice cream. Replace them with natural foods like fruits, vegetables, and lean protein.

Following these four steps will not only sculpt your legs, butt, hips, and thighs, but they will help you create an awesome physique.

Your Personal Trainer and Health Coach

Walter Lewis Fitness SolutionsWalter Lewis, owner of Walter Lewis Fitness Solutions LLC, is a Certified Outdoor Action Fitness Coach, American Council on Exercise Personal Trainer, and Certified Wellness Coach. Walter is an experienced Fitness Coach who has trained and motivated over 500 busy professionals and women to get into the best shape of their lives. His list of clients includes Attorneys, Patent Examiners, Directors, Business Owners, Miss DC International 2008, Miss DC International 2009, Miss DC International 2010 (top ten finalist), Mrs. Maryland United States 2009, Mrs. Maryland United States 2010, and Miss Teen East Coast International 2010 (winner of Miss Teen International).

Over the past five years, Walter Lewis’s mind and body transformation programs have caused him to quickly become one of Virginia, Maryland, and Washington DC’s most sought after trainers. He has been rank as the #1 Personal Trainer at Old Town Alexandria Sport and Health Club, and has been featured in The Washington Post Express. Some of his programs include Ultimate Fitness Challenge, 6 Hour Bootcamp, How to Run Your First 5K, and Weightloss Warrior

The Ultimate Fitness Experience

Walter is an avid runner and has competed in numerous races, including 5ks, 10ks, and half marathons. His mission is to create the ultimate fitness experience by using innovative exercises that accelerate results, break plateaus, eliminate boredom, and challenge your mind and body. We train outdoors, which also makes the workout exhilarating, engaging, fun and energizing. Also offered, is in-home personal training.

Walter’s Training Philosophy

Walter utilizes the natural environment of the outdoors for high intensity circuit, strength, and interval training to help you get in top shape. He is devoted to motivating each of his clients while igniting, and driving his clients in order to achieve the ultimate goal: to produce a significant increase in their quality of life, self-esteem, and self-confidence.

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Star Bootcamp: A Success in the Making!

Biggest Loser Fitness Challenge and Weight lossGaylord National’s Biggest Loser Season II had amazing results.

Overall there was a Weight loss of 65.3 pounds

The First Session of the STAR Bootcamp has been awesome! Many thanks to all the participants for making the STAR Bootcamp such a success! Several STARS implemented a noticeable change in their eating habits and lifestyle by allowing trainer Walter Lewis to come in and take control of their fitness and health twice a week, for 12 weeks. Many STARS not only enjoyed the workouts, but also enjoyed meeting other STARS from different departments. Well wishes and continued success to the participating STARS with their health and weight loss.

My passion for helping others get into the best shape of their lives has been recharged while training here at the Gaylord. The STARS that attended bootcamp were full of energy, commitment, and desire to improve their health. Since starting the bootcamp in November 2010, several STARS gave testimonials of how the class has changed their lives. After two months of bootcamp, Eskadar Mckennon no longer has to take cholesterol medication. Lynn Watson noticed a slimmer waistline. It is these stories that motivate me as a trainer, and remind me of my purpose. Thank you Gaylord National Harbor for allowing me to train awesome STARS! – Walter Lewis, STAR Fitness Trainer Walter has been an inspiration and a motivator. When I could not run at the beginning he was patient and he pushed me to continue. Now at the end of 12 weeks I could not only run but I could do those famous “suicides”. He is an excellent trainer and he makes STAR bootcamp fun! – LaShawn Wood, Safety Services Gaylord National’s Biggest Loser Season II had amazing results. Overall there was a Weight loss of 65.3 pounds.

Congratulations to the Biggest Loser Winner Lolita Holmes of Safety Services

Lolita also participated in STAR bootcamp and the results paid off.

Bootcamp was a breakthrough for me. I was a “junkfood junkie.” I have been delivered from junk food and I have learned not to live to eat but how to eat to live. My health is so much more important than I thought. Being the winner of The Biggest Loser, I am proud of my discipline. I want to thank Walter for his positive reinforcements and my co-STARS for pushing me through.

– Lolita Holmes, Safety Services


Walter has been an inspiration and a motivator. When I could not run at the beginning he was patient and he pushed me to continue. Now at the end of 12 weeks I could not only run but I could do those famous “suicides”. He is an excellent trainer and he makes STAR bootcamp fun!

– LaShawn Wood, Safety Services


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