You can do workouts as short as 15 mins if you like. If you do that 3-4 times per week you’ll definitely notice a difference. For example: Monday = Upper body, Tues = lower body, Thursday = upper body, Friday = lower body. Do the exercises within your workout in a circuit format.

In regards to eating… use this as a sample to help you get started:
http://virtualfitnesstrainer.com/downloads/12_Fat_Blasting_Meal_Plans.pdf

Hope this helps, Sam.

Go here… it’s my free webinar with Joey Atlas:
http://webinarmeetingroom.com/753/9wmums3bi0/webinar-register.php?trackingID1=XXXXXXXX&trackingID2=YYYYYYYYY&landingpage=default&expiration=default

Also see the following:
http://virtualfitnesstrainer.com/legs-butt-thighs-hips/butt-and-thigh-exercises-interview-with-mandy-from-vft-and-lower-body-fitness-expert-joey-atlas/

http://virtualfitnesstrainer.com/legs-butt-thighs-hips/your-7-most-asked-butt-toning-exercises-questions/

http://virtualfitnesstrainer.com/legs-butt-thighs-hips/your-butt-exercise-questions-and-answers/

What is your current experience with resistance / weight training? Eg… are you a newbie to it?

Get back to me so I can point you in the right direction.

Kind regards
Mandy

First off CONGRATS on losing the 15kgs and dropping two clothes sizes — way to go, Lauren!

As to why your progress is stalling… (You haven’t mentioned injuries or medical conditions, so the following is based on you not having any)

Sounds to me like you’re doing way too much cardio and not enough “resistance” training… eg body resistance, weight training etc.

For example: Try doing 2-3 full body resistance training sessions per week. And then drop your cardio to twice per week. Something like this… Mon = Full Body resistance, Tues = Interval Cardio, Wed = Day off, Thursday = Full Body Resistance, Friday = Cardio… Or Mon, Wed, Fri = Full Body Resistance and Tues and Thurs cardio.

I would go with the first option to start with – do that for 4-6 weeks – to allow for muscle recovery. . then move onto the next option.

Remember to include servings of protein with each of your meals as well. You need to ensure you support your muscle so it can survive and grow.

Lean Muscle == equals increased metabolism. If you’re not consuming enough protein and are “cardio-ing” your head off (with no real resistance training) then you’re kinda working against the goals you’re trying to achieve.

You don’t need access to a gym, Lauren, there are stacks of exercises you can do without gym equipment.
Eg… push-ups, triceps dips, fill plastic milk containers with water or use cans as dumbbells, you can do squats, lunges, there’s so much cool stuff you can do at home.

When you do your full-body resistance perform a upper body exercise, then lower body, cardio movement / or abs. Pushups, Squats, planks, shoulder press, lunges, step-ups, bicep curls, butt kicks, crab walks, tricep dips, side lunges, burpees…

Incorporate exercises like burpees, mountain climbers, planks, butt kicks, crab walks, step-ups to help keep your heart rate up.

Once you’ve increase your lean muscle more, Lauren, then you can start working more on sculpting and shaping specific areas. But for now ramp up your metabolism like I’ve suggested above. And you’ll start seeing the bodyfat drop.

Now go kick some body resistance training butt!

Jogging will help burn calories BUT you’ll find you’ll lose weight everywhere, not just your lower body. So it’s not really going to fix the issue of you feeling like your lower body isn’t in proportion with your upper body.

Emma, if you play lots of sports then I’m gathering it’s more about you being unhappy with your thigh’s muscle mass. It’s much better to have more muscle than be battling lots of lower body bodyfat. Legs look great with a bit of extra muscle, so you might be being too hard on yourself.

Focus on performing exercises with low resistance and higher reps for your lower body, Emma. And make sure before you start on any exercise program you check with your doctor and your parents.

Emma, check your email… I emailed you a few things to help.

Kind regards
Mandy