(ENG) 홈트 3개월, 지옥에서 온 하비 탈출 (feat. 셀룰라이트, 튼살, 허리디스크, 골반 비대칭) / 허벅지 안 커지는 법 / 종아리살? 안쪽살? 승마살?
Summary
TLDRIn 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
🏃♀️ 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.
🍽️ 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.
🏋️♀️ 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.
Mindmap
Keywords
💡Thigh Fat
💡Diet
💡Sodium
💡Posture
💡Workouts
💡Cellulite
💡Stretching
💡Muscle Growth
💡Maintenance
💡Disc Herniation
💡Full Body Workout
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!
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