(ENG) 홈트 3개월, 지옥에서 온 하비 탈출 (feat. 셀룰라이트, 튼살, 허리디스크, 골반 비대칭) / 허벅지 안 커지는 법 / 종아리살? 안쪽살? 승마살?

Summary

In this video, the creator shares their journey of losing thigh fat in three months. They detail their diet, emphasizing the importance of avoiding salty foods to reduce bloating and water retention. The creator debunks myths about fat melting injections and shares their workout routine, which includes lower body exercises, butt workouts, and stretching. They stress the importance of full-body workouts and consistency, revealing that diet and exercise are the keys to fat loss, not quick fixes.

Takeaways

• 🍽️ The speaker emphasizes the importance of a balanced diet, avoiding salty foods to prevent bloating and water retention.
• 🏋️‍♀️ The speaker clarifies that spot reduction is a myth; working out specific body parts does not reduce fat in just that area.
• 💉 The speaker warns against expensive and ineffective methods like fat melting injections for thigh fat reduction.
• 🚫 The speaker advises against relying on marketing gimmicks and instead focuses on the fundamentals of diet and exercise.
• 📉 The speaker documents a significant reduction in thigh and buttock size, from 60cm to 51cm for thighs and 100cm to 93cm for butt.
• 🍽️ The speaker shares their diet plan, which includes detailed meal plans for breakfast, lunch, dinner, and snacks.
• 🧘‍♀️ The speaker highlights the importance of stretching to help reduce cellulite and improve the overall shape of the thighs.
• 🏃‍♀️ The speaker's workout routine includes a mix of lower body exercises, butt workouts, and full-body workouts.
• 📅 The speaker provides a timeline of their progress, detailing the results after one month of consistent diet and exercise.
• 💪 The speaker reassures that muscle growth is not as easy as it seems and that without weights, significant muscle bulk is unlikely.

Q & A

What was the speaker's initial challenge with their thighs?

The speaker initially had a hard time losing thigh fat, describing their thighs as 'humongous' and stating that no matter what they did, they couldn't lose the fat.

How much did the speaker reduce their thigh and butt size in the given time?

The speaker reduced their thigh size by 9cm (from 60cm to 51cm) and their butt size by 7cm (from 100cm to 93cm) in three months.

What dietary advice does the speaker give for those with concentrated thigh fat?

The speaker advises avoiding salty foods, as sodium can lead to water retention and bloating, especially in larger body parts like thighs.

How does the speaker describe the relationship between sodium intake and body bloating?

The speaker explains that sodium intake causes the body to retain water to balance salt levels, leading to bloating that is more persistent in larger body parts like thighs.

What was the speaker's stance on non-diet and non-workout methods for losing thigh fat?

The speaker tried various methods like fat melting injections and expensive massagers but found that only meal cutting and working out were effective.

What is the speaker's view on the importance of full-body workouts in addition to thigh workouts?

The speaker emphasizes that focusing only on thigh workouts is not enough and that full-body workouts are necessary for overall fat loss.

How frequently did the speaker work out during their diet period?

During the diet, the speaker worked out 5 to 6 times a week, with some days being more than an hour and other days being 30 minutes of light workouts.

What was the speaker's realization about the role of butt workouts in reducing thigh fat?

The speaker discovered that incorporating butt workouts helped tighten their inner thighs and improve the overall shape of their thighs.

How does the speaker feel about the effectiveness of stretching in complementing thigh workouts?

The speaker found stretching to be very effective in reducing cellulite and improving the shape of their thighs, especially when combined with lower body workouts.

What is the speaker's advice for those who are concerned about developing large muscles in their thighs?

The speaker reassures that growing muscle is not easy and that without adding weights and as long as one is not overeating, muscles will not grow disproportionately large.

What is the speaker's current workout routine for maintaining their weight loss and muscle tone?

The speaker's current routine includes working out 1 to 2 times a week for 2 to 3 hours, incorporating full-body workouts along with their thigh and butt exercises.

Outlines

00:00

🏃‍♀️ Losing Thigh Fat Journey

The speaker introduces their video on losing thigh fat, sharing their personal struggle and initial skepticism about the possibility of reducing thigh size. They mention their past attempts and the community's interest in their journey. The speaker highlights their initial measurements and the significant reduction achieved. They emphasize the importance of diet and refer viewers to a previous video for detailed meal plans. The paragraph concludes with a warning about the effects of high sodium intake on bloating and the body's water retention, especially in the thighs, and how posture and sitting habits can exacerbate the issue.

05:01

🍽️ Diet and Exercise Routine

The speaker details their month-long diet experience, which resulted in a 6cm reduction in thigh size. They worked out 5-6 times a week, alternating between longer and shorter sessions. They clarify a previous statement about the frequency of workouts, emphasizing that intense daily workouts are not recommended but shorter sessions are fine. The routine included upper body, lower body, abs, and stretching exercises. They discuss their choice of workout videos, the importance of variety to prevent plateaus, and the realization that incorporating butt workouts was crucial for reducing thigh fat. They also stress the importance of stretching to combat cellulite and improve the overall shape of the thighs.

10:01

🏋️‍♀️ Maintenance and Muscle Concerns

In this paragraph, the speaker shares their maintenance routine after the diet, which includes the same exercises but at a reduced frequency and longer duration. They introduce full-body workouts to their routine and discuss their continued weight loss even after the diet. The speaker addresses concerns about muscle growth, reassuring viewers that muscle gain is not as simple as it seems and that without weights, significant muscle growth is unlikely. They also touch on the importance of a balanced approach to diet and exercise, cautioning against long-term extreme dieting that can lead to muscle loss. The paragraph ends with the speaker's advice on dealing with initial muscle swelling and a reassurance that consistent workouts will lead to fat loss.

Keywords

💡Thigh Fat

Thigh fat refers to the accumulation of adipose tissue in the thigh area. In the video, the speaker discusses their personal journey of reducing thigh fat, which was once 'humongous,' by focusing on diet and exercise. The speaker's thigh size was reduced from 60cm to 51cm through a combination of meal cutting and targeted workouts.

💡Diet

A diet, in the context of the video, refers to the specific food intake plan the speaker followed to lose weight, particularly thigh fat. The speaker emphasizes that diet is the basis of their weight loss journey and mentions having a detailed diet meal video on their channel, which includes what they ate during their one-month diet.

💡Sodium

Sodium is an essential nutrient but is also highlighted in the video as a substance that can contribute to water retention and bloating, particularly in the thighs. The speaker advises against consuming abnormally salty foods to avoid exacerbating thigh size due to sodium's direct relation to bloating and water retention.

💡Posture

Posture is mentioned in the video as a factor that can influence the distribution of fat and the appearance of the thighs. The speaker points out that bad posture and excessive sitting can cause fat to accumulate in the thigh area, likening the thighs to a 'garbage can' for the body's waste.

💡Workouts

Workouts are physical exercises performed to improve fitness and achieve specific body goals, such as losing thigh fat. The speaker details their workout routine, emphasizing that a combination of diet and workouts is essential for fat loss. They also stress the importance of not just focusing on thigh workouts but incorporating full-body exercises.

💡Cellulite

Cellulite is a common skin condition that causes the appearance of dimpled fat on the thighs and other areas. The speaker discusses the role of stretching in reducing cellulite on the thighs, suggesting that combining lower body workouts with stretching can expedite the process of melting cellulite.

💡Stretching

Stretching is highlighted in the video as a crucial component of the speaker's routine for reducing thigh size. It is used to improve flexibility and aid in the reduction of cellulite. The speaker recommends specific stretching exercises, such as PPIYAK’s Fit’s lower body stretching, to regulate the thighs and loosen the 'junk'.

💡Muscle Growth

Muscle growth is the process of increasing muscle mass, which the speaker addresses to reassure viewers that working out without weights will not lead to excessive muscle growth. They explain that the initial hardness felt in the thighs is a temporary response to new exercise and not actual muscle growth.

💡Maintenance

Maintenance in the video refers to the ongoing efforts required to keep the body in its desired state after the initial weight loss phase. The speaker shares their maintenance routine, which includes continuing certain workouts and adjusting diet to allow for muscle growth while still controlling fat intake.

💡Disc Herniation

Disc herniation is a medical condition mentioned by the speaker as a reason they initially avoided certain workouts, particularly those that target the buttocks. It is a spinal condition where the intervertebral disc bulges out of its normal boundaries, which can cause pain and limit physical activity.

💡Full Body Workout

A full body workout is an exercise routine that targets all major muscle groups in the body. The speaker includes full body workouts in their maintenance routine to ensure overall fitness and muscle development. They mention Thankyou Bubu’s Full body workout routines as part of their regular exercise regimen.

Highlights

The video details a personal journey of losing thigh fat in 3 months.

The speaker initially struggled with losing thigh fat despite multiple attempts.

They achieved satisfaction with arms and belly but sought more muscle and tension on thighs.

The realization that losing fat and gaining muscle are distinct processes.

Initial thigh size was 60cm, reduced to 51cm after the diet.

Initial butt size was 100cm, reduced to 93cm.

The importance of a balanced diet and avoiding overly salty foods to prevent bloating.

The role of sodium in water retention and its impact on body volume.

The challenges of reducing thigh fat due to prolonged sitting and poor posture.

The ineffectiveness of fat melting injections and expensive massagers in fat reduction.

The necessity of combining meal cutting and working out for effective fat loss.

The myth that specific workouts target only certain body parts debunked.

The speaker's workout routine during the diet included upper body, lower body, abs, and stretching.

The addition of butt workouts in the third week led to noticeable changes in thigh size.

The significance of stretching in reducing cellulite and improving thigh shape.

The speaker's maintenance routine after the diet includes full body workouts and a focus on thigh exercises.

The misconception that working out without weights will lead to large muscle growth debunked.

The speaker's current goal is to build muscle while maintaining a normal diet.

The overall weight loss after the diet, totaling 12kg.

The speaker's approach to reducing calf size without special exercises.

The video concludes with an invitation for viewers to ask questions in the comments.

Transcripts

Hey guys!

I’m finally filming the most highly requested video of all time

How I lost my thigh fat in 3 months in detail

If you’ve been following me for a while then you’d probably know

My thigh used to be humongous

I made a couple of videos about my huge thighs before

and in those videos I said no matter what I do I can never lose my thigh fat

And as I expected, during the diet my thighs fought with me the hardest

After I started posting diet videos,

so many of you have been asking how I lost my thigh fat

Well right now I’m satisfied with my arms and belly

but I wanted a teensy bit more muscle and tension on my thighs

So I said I’d do more workouts and answer your questions

But it turns out, growing muscle is not as easy as you'd think

Losing fat and growing muscle are two very different things

and I think it will need some time

So might as well just film one with what I have lost so far

Before the diet, my thigh size was 60cm and my butt size was 100cm

But now my thighs are 51cm and my butt is 93cm

So I lost 9cm in thighs and 7cm in the butt

Before, most of my fats were concentrated on my lower body

so I spent years trying to get rid of it

First and foremost, the basis of diet, meal

I already have a diet meal video on my channel

I still get a lot of questions about my diet meal

and in that video, I talk in detail about everything that I ate during my one month diet

So check that out and you will have no question about my diet meal, hopefully

I blabber in TMI about my breakfast, lunch, dinner, and snack

So please refer to that video for more details

However, one thing those with concentrated thigh fat should absolutely avoid is

salty stuff (abnormally salty ones)

As I said in my diet meal video, sodium doesn’t make you fat

Eating salty does not make you gain weight

sodium doesn’t turn into fat

However, sodium is directly related to bloating

Our body has an inherent detox system

And it has this constancy that maintains a state that’s considered average in my body

When sodium enters the body, it increases water amount to balance the salt level

So if you drink water afterward, your body holds onto that water and does not let go

The amount of water increases in your body so the entire volume of your body of course get bigger

The bloating goes away faster for smaller parts like the face

But larger parts like thighs, it takes a longer time for the bloating to subside

On top of that, if you have bad posture and you do a lot of sitting, all the junks pile up in your thigh

and your thigh becomes a garbage can

I have a full-time job so I spend most of my time in a chair

and thanks to that even though I spent ⅔ of my workout time on my thighs,

it still wouldn’t just let go which made me so freakin frustrated

I used to love salty things

so much so that whenever I go to eat with others, they couldn’t even touch what I was eating coz it was crazy salty

Which made my thigh fat not wanting to leave me more

Sodium is a necessity in our body so you need to take some amount

But you know by heart when you eat something,

“Yup it’s a seawater”

Please try to stay away from those kinds of foods

Let’s move on to talk about workouts

Guys, I said it a million times,

diet only entails two things, meal cutting and working out

I so desperately wanted to lose my thigh fat

so I even had fat melting injection,

I bought expensive as hell massagers,

and all the things that Instagram tell you to buy to lose thigh fat

I spent more than USD1,000 on fat melting injection

(Someone please cover my mom’s ears)

And I didn’t even lose 1mm, none at all

I tried everything other than cutting meals and working out but cutting meals and working out were the only things that worked.

The only things

There's only one answer

Especially if you have cellulite, stretch marks and other junks in your thighs that have been piling for a long time like I do,

and you try to rely on these bull shits,

you’d only get disappointed and give up eventually

So please don’t be tempted by those ridiculous marketings

and do what’s right from the beginning and you will get there I promise

There’s nothing to be doubtful about.

If you cut your meals and work out, you will lose fat. That’s just how the human body works.

I tried literally every single measure that were out in the world

but my thighs didn’t even blink so I even reached a point where I had a depression about it

But I see it clearly now

Please don’t waste your time, money and feelings on those bull shits

and solely focus on cutting meals and working out

So really moving on to my workout routines,

I will only be talking about lower body workouts in this video

The most important thing you should remember is

Doing arm workout doesn’t only reduce your arms

And doing thigh workout doesn’t only reduce your thighs

There’s no such workout that reduces only a specific part of your body

I’m only talking about my thigh workout routines today

but I also did upper body, belly and basically did full body workout

So if you only do lower body workouts and don’t do any other parts,

you will not be able to lose as much as I did in the same period of time

Remember that you have to do other part workouts too

Now let’s really begin

I will divide into what I did during my diet and what I have been doing to maintain after the diet

First, I did my diet from Aug 1st to 25th, for about a month

And during this time I lost 6cm in thigh size

So my thigh reduced from 60cm to 54cm

I worked out 5~6 times a week

For 3 days, I worked out more than an hour and for 2~3 days, I did 30 minutes of light workouts

In my last video I mentioned that working out everyday is not good for your body

But some of you pointed out that I workout 5~6 days a week

What I meant to say was, doing hardcore workout everyday is bad

Working out for 30 minutes doesn’t really hurt your muscle

Right now I actually have to workout 3 hours to feel the pain

But back then I was just starting to workout so an hour was exhausting enough for me

So I did more than an hour of workout for 3 days on alternate days

And for the remaining 2~3 days did 30 min to an hour workout with 3~4 workout videos

So my full workout routine was to do upper body, lower body, abs and stretching in this order

For the lower body part, I did 1 video for the first week of my diet for each workout days 2 for the 2nd week, 3 for the 3rd week

The videos that I did were

Thankyou bubu lower body workouts (Link in the description)

Somi Fit lower body workouts (Link in the description)

PPIYAK’s Fit lower body workouts (Link in the description)

In this options I randomly did whatever I wanted to do that day

The workouts that I mentioned are all very effective on all your thigh parts

So go check them out and see what suits you

Don’t force yourself to do what you cannot do

It’s crucial that you only do what your body can take

When you are doing at-home workouts, try to mix things but and do different videos everyday instead of sticking with one video

Doing one video repeatedly will only exercise the same part

And later on you won’t feel the pain as much and lose slower

But if you do many different workouts, all parts of your thighs are worked up

And this will expedite the losing process and the overall shape of the thigh becomes more slender

So, this is all I did for one month, so simple right?

However, I did this routine for 2 weeks and my thighs were still standing strong

By the 2nd week of my diet, I saw a lot of difference in my arms and belly but

my inner thighs were still too close to each other

I cut my meals and did workouts so I did lose a bit

but compare to other parts of my body I could barely see a difference

It was devastating for me but I didn’t give up

And went over my routine to see what I was missing

And I realized, I wasn’t doing any butt workouts

I didn’t mean to not do it but I’ve had disc herniation for a while now

And many butt workouts entail moves that can easily hurt my back

So I kind of avoided it

But starting from the 3rd week I added 1 butt video along with the lower body routine

And starting from then I finally saw a difference in my eyes

Doing butt workout made my oh-so-friendly inner thighs go tight

And my inner thigh unevenness started to straighten out

Which made me realize why all those gym fanatics are crazy about butt workouts

The workouts that I did were

PPIYAK’s Fit’s Legendary hip workout

and Euddeum’s Hip workout (Links below)

I did just did two alternately

and the reason why I only have 2 is because

Even though I knew butt workout actually works, I couldn’t do many of them coz my back hurted too much

My butt used to be huge

and losing all that fat without proper butt workout made my butts melt like an icecream

But now that I have a tiny bit of core strength

I will try to do more butt workouts from now on (empty promise)

But if you are ok with doing butt, I highly recommend adding it to your lower body workout routine

You can just add 1 video right after the thigh videos that I’ve mentioned before

If you feel like you can do more, always add more

However, thigh workout, butt workout they are all very important

But some of you may feel like your thigh is still not reducing or the shape is not to your liking

That was the case for me

I did everything I could but it was not enough

If you feel the same, the problem may come from lack of stretching

Stretchings help get rid of cellulite on your thighs

Lower body workouts help melt the cellulite too

But if you do stretching along with them, it speeds up the process of melting cellulite

I saw immediate result after doing butt workout but couldn’t do many of them coz of my back

But thanks to stretching I was still able to kill that inner thigh fat

So my favorite lower body stretchings are

PPIYAK’s Fit’s lower body stretching (Link below)

I did this after almost every workout and it kills my thigh every time I do it

But I can feel it regulating my thighs and feel all the junks being loosened

I seriously recommend this stretching

Beginners can do it too so I recommend it for literally anyone

Next workout that I did often was Somi Fit’s Pelvis stretching

It is very highly raved in the community but if you do this in wrong posture, it can hurt your back or knee

So I don’t recommend if you don’t know how to use your body yet

After trying this for a while I now know how to properly do this

so I change up any movements that can hurt my knee and do it to the extent it won’t hurt my body

And if you do this the right way, it’s so satisfying too

I can feel my pelvis being balanced

So I’ve been doing this at least once or twice a week

If you have pelvic asymmetry, lower body waste pile up there along with edema and fat

so if you do this kind of correction exercise with lower body workouts

itt really helps losing thigh fat

But when doing such correction exercise you need expert present to not hurt yourself

so I don’t highly recommend it unless you know your body well

If you feel abnormal pain in your back or knee, stop it immediately

and just do PPIYAK’s Fit one, doing just that is good enough

Next one is also a cult favorite, KANG HANA Lower body stretching

This one is super good to but I have a body stiffer than a dried twig

so it was a bit hard for me

So I didn’t do this that often

I did PPIYAK’s fit one 70% of the time when I’m working out

To sum up, when I was on a diet

I did lower body workouts + little bit of butt + stretching

for more than an hour for 3 days and more than 30 min for 2~3 days a week

And as I’m maintaining, my routines and the videos that I do are all the same

However, I now workout 1~2 times a week

and do 2~3 hours of working out on days I do workout

Also, one thing that was added to my routine that I didn’t do during my diet is

Thankyou Bubu’s Full body workout routines

I do 30min one and 15min one alternately

When I have more time, I do 2 thigh workouts, do 1 30min one and 1 15min one

Or usually I do 3 thigh workouts and do one 15min one as a routine

and the result is amazing

And I do eat whatever I want and have diet meals every now and then

And right now I lost 4 more kg after my diet which means I lost total of 12kg

Many of you asked how I got slender thigh without getting it thick with muscles

and as long as you don’t add weights and workout with no equipment, your muscles don’t grow

You guys, growing muscle is not that easy

When I was just starting my workout, I felt my thigh swelling up and becoming hard

And I was so scared I might turn into a “muscle pig” but I was delusional

It goes away very quickly

I never worked out before and using my muscles in a long time startled my muscles which knotted them hard

As long as you workout with just your body, your muscle can never “grow big”

So you really don’t have to worry about it

Also, if your goal is to lose weight all together, you’ cut your meals

and if you cut meals, there is no material to make the muscle out of so muscles cannot grow big

This is why you shouldn’t do this kind of diet for a long time

If you do this for a long term you will lose all your muscles along with the fat

For me, I had to beat diabetes so losing my body fat was on top of my list

So I cut my meals and focused on losing fat first

And now that I’ve lost enough of my body fat,

my current goal is to eat normally and workout to grow some muscles on my body

You may be frustrated with your thigh growing when you are starting to workout at first

But I assure you that doesn’t last

If you keep on with your workout, the fat will start to burn and it will all go away

If anyone’s thigh got big after working out with nothing, it’s either only for the first couple of months of working out

Or they didn’t cut meals

If you cut your meals and workout consistently, they are bound to melt away

And many of you also asked how I reduced my calf

Well I didn’t do anything special just for my calves, all I did was the workout and stretching videos that I mentioned

Same for the inner thigh and outer thigh

I didn’t do any special care for those parts

All I did was the workout videos in the link below

I didn’t do any other cardio or anything

Done!

How easy you guys!

A lot of things overlap with my last video so I was hesitant to make this one

But so so so many of you requested for it so I filmed one anyways

I hope it was hopeful one way or another

And let me know in the comments should you have any questions

Thanks you so much for watching as always and I will see you on the next one!