How long will it take me to have a thigh gap with this workout plan? And will I get a flat stomach?
Before you say read anything, I want to say 2 things. A) Don't put that I shouldn't get a thigh gap because I'm beautiful without one. I want a thigh gap. B) My main questions are on the very bottom. Anyway, here's my exercise plan. I do it twice daily: 40 Toe Touches (80 a day) 60 second Wall Sits (2 minutes a day) 50 Jumping Jacks (100 a day) 20 Squat Pulses ( 40 a day) 20 Normal Squats (40 a day) 20 Lunges, 10 each leg (40 a day) 15 Froggers, heels not touching (30 a day) 15 Froggers, heels touching (30 a day) 30 Froggy Heel Kicks (60 a day) 40 Leg Lifts, 20 each leg (80 a day) 60 Inner Thigh Lifts, 30 each leg (120 a day) 1. How long will it take me to notice my thigh gap? 2. (optional) How long will it take friends & family to notice? 3. Will I lose stomach fat? (I exercises with my stomach too)
I have a thigh gap that is almost close to closing. How do I gain muscle or fat to fully close it?
Target that area ( Quads, Hamstrings, and Adductor muscles) with exercises. Squats, split squats, bulgarian split squats, single leg deadlifts, lying hamstring curls, hip adduction, and more. Start with those exercises 2–3 sets each with light weight 15–20 reps each set. You don't need to do all the exercises in 1 workout. I suggest spreading them out over at least 2 workouts and target each exercise at least once a week, possibly twice.Nutrition will come into effect here as well. The goal will be strength and if you want to lift more, carbs and protein will help with energy and repair of the muscles.Get 7–8 hours of sleep in order to maximize recovery.If you want to talk more about it or want a detailed workout/meal plan, you can contact me on Instagram/Facebook: @DCapFitnessHope this helps.Dan (D.Cap Fitness, Online Fitness Coach and Personal Trainer)
Exercises to get a flat stomach and thigh gap?
You can easily get a flat stomach but a thigh gap is natural, you either have it or you don't You need to have really toned/slim thighs Anyways, it isn't as simple as doing some exercises, you need a proper exercise routine you can do everyday like Insanity. My friend got a thigh gap doing Insanity anyways You need to do cardio, squats and lunges Do this cardio workout every other day, watch this 90 second video You do each move twice like its written under the video, so you do the first 4 moves and then repeat the same 4 you just did then move on to the next 4 and so on http://sheerbalance.com/brettsblog/p90x-... Each move lasts 30 seconds and you do as many reps as you do, so the first move for example you do as many squats as you can for 30 seconds Diet is important, cut out all sweets, chocolate etc. eat 400 calories less than you normally do. Start calorie counting everything and eat 5 meals a day. So if you eat 1500 calories in a day then make sure each meal is 300 calories or if one meal is 400 calories then make sure the next meal is 100 calories Don't eat empty calories, a mars bar is 300 calories. You can eat a can of tuna with 2 boiled eggs. That's 300 calories but packed with protein, no fat and no carbs unlike the mars bar The video in the above line burns fat all over the body and works your thighs and legs As for stomach, you can tone it by going on YouTube and search Ab ripper X The routine is 15 or so minutes long. Just copy what you see in the video. It works you stomach, core and upper thighs
Inner thigh exercises?
I already have a thigh gap but it's so tiny. And I would like to get a bigger one by Christmas, so 5 days. I work out for 2 hours everyday,I run track. So after track practice what additional excercises can I do at home to slim my thighs down? And how many reps? Thank You :)
I have been working out 2 muscles a day for a long time with good results. Which is better, working out 2 muscles a day or only a single muscle a day? If you recommend a single muscle a day, could you provide a regimen (5 days/week, 1.5 hours/day)?
Dear friend, I'll give u a comparisonTwo muscles a day ( benefits)1. Good for beginners who want to pack on muscles fast.2. Training two muscles a day working them twice a week while working 4-5 days a weeks is a good option.3. Moderate exercise with proper rest for muscle to heal and grow4. Work in a manner like Monday wed Fri sat with doing same body parts on Monday and Friday.5. Using more compound exercises(Google it)One exercise per day(benefits)1. Better for intermediate to advanced level bodybuilders2. Combination of high intensity isolation and compound exercises3. Intensity is relatively high such that your muscle heals completely in a week4. Relatively more increase in strength5. Work out daily 6 days a week with one day off so that every muscle is trained at least once6 work your weaker bodypart on Monday.Final verdict :I would suggest initially go for two or more body parts a day for three months then one body part a day for three months and then repeat and so on so that your muscles don't get adapted to the exercises and you continue to grow.
What are the results of working out one day and resting the next day?
Depends on your workoutIf you are doing cardio then it wont make much of a difference if diet is unperturbedIf you do muscle training then also I would say muscle needs rest ,but not on alternate days.You need to target certain muscles and keep doing so for 2 3 days then a break and then 2 days and then rest and so on.but you can do workout on alternate days if it suits you but as I said 2 to 3 days workout and 1 day rest will give you better results.infact cardio and muscle training on alternate days will give you much better results in case you don't want to go 2 days with same workout. There should be a gap of atleast 2 days between the same muscle groupFor eg. Chest on monday cardio on tuesday back on Wednesday ,again you can hit chest on thrusday( only if you want,otherwise 1 group in 1 week is sufficient,also circuit training is advised if you are a beginner,in circuit training you don't focus on 1 muscle completely,rather do combination of workout to mildly target your whole body)In the end I suggest dont take complete rest on the other day,either do cardio or target other muscle group for better and faster results. :)
Can I workout Biceps/Triceps twice a week?
Mondays/Thursdays is the days I want to work them out, It's a 70 hour gap or so between I work them again. I eat have high protein intake and take creatine as well
What should be the time gap between two gym work-outs?
There is no Pre-Defined or constant time gaps between hitting gym.However there should be adequate rest for the particular muscle group which you trained. 24 hours is enough for a muscle group to recover provided you are feeding proper nutrition.If you are working in the morning for Chest, you can again work-out for your back or legs or whatever you planned, but not chest. Because your chest has not yet recovered from the training.I hope you got the point.