A GUIDE TO GETTING LEAN

Wanja Jowe Thick Thighs Guide This guide combines a complete 3-day thigh-focused workout plan with a 7-day high-protein meal plan to help you grow thicker thighs naturally. Follow the workouts consistently, fuel your body with the right foods, and remember to rest and recover.  Workout Plan Day 1 – Strength Focus Squats – 4 sets of 12 reps  Walking Lunges – 3 sets of 12 reps each leg  Romanian Deadlifts – 3 sets of 10 reps Hip Thrusts – 4 sets of 12 reps  Plank (core stability) – 3 x 45 seconds   Day 2 – Volume & Burn  Step-Ups (bench/box) – 3 sets of 12 reps each leg Leg Press (or Bodyweight Squats if at home) – 4 sets of 15 reps Hamstring Curls – 3 sets of 12 reps Glute Bridges – 4 sets of 15 reps Side Plank – 3 x 30 seconds each side Day 3 – Conditioning & Mobility Bulgarian Split Squats – 3 sets of 12 reps each leg Sumo Squats – 4 sets of 15 reps  Kettlebell Swings (or Jump Squats) – 3 sets of 15 reps  Resistance Band Walks – 4 ...

  Hello lovelies, In today's blog post we will learn about the right kind of resistance training or simply how low-impact workouts won't bulk you up. All of us have two types of muscle fibers:  Slow-twitch (type I)  Fast-twitch (type II) (stay with me) Slow-twitch muscles help enable long-endurance activities such as running, swimming, and power walking, while fast-twitch muscles fatigue faster but are used in powerful bursts of movements like sprinting, and heavy lifting. Moves that trigger those fast twitch fibers will help create a muscular (sometime bulky) physique, while moves that trigger the slow twitch fibers help you get that leaner, toned look. Lets compare these two pictures First Then look at this one, These two lovelies are both beautiful and strong. How they look is a result of the type of training done.  In my opinion in picture 1, she appears to be engaging her fast twitch muscles a lot more than in picture two. It appears there is a lot of lift...

I must start by saying that there is no workout that can be regarded as a 'bad' workout and you should avoid it because it will bulk you up. It all depends on how much you keep doing it and what muscles are mostly used. In today's blog post, let's talk about the kind of workouts that when overdone are likely to add muscle. Squats Lunges High Knees Traditional HIIT(that which includes loads of jumping) Running up a hill Using the elliptical and stair master Lifting heavy weights Jumping rope To know exactly how they add bulk please read this post  here A lot of the above workouts focus so much on the quads and hamstrings. They will probably overwork these muscles leading them to grow bigger. Maybe too much than your liking.  The key here is not to avoid them but to do them in moderation. If you do a squat as a warmup. Then that is probably not a big problem. If you do HIIT twice a week, that is also acceptable. Want to know which workouts will not bulk you up. Click Here

 I have a big issue with my Inner thighs. They are always a trouble spot for me and most of the other girls. Today, I wanted to share with you, my progress from January to May. First up is the round-up, here is the before and the after, For the longest time, since January this year, I was feeling like I did not see results until I compared my pictures. Okay let's start with one individual pic, I took in January 2022, This was in mid-January 2022, I took this picture because I wanted to challenge myself for 1 week and see whether I would see a difference in my thigh gap. Notice how there is not a big thigh gap here or at least it is very little and tiny. I did a challenge the 7 day slim legs and abs challenge. It is up there on YouTube community tab and here. One week later, I took this picture, Not a very big difference in the thigh gap but something had changed. I was very excited about this. Just goes to show what one week can do. I kept on pushing, and added my cardio days to 3 ...

I feel like we all struggle with die t and gut health at least at some point in our lives. I am no exception. My biggest issue at first was going for junk foods. I  mean, junk food is so easy to get and yummy too. This was the late last year 2021 and the beginning of this year. I would pretty much just snack in place of eating a good wholesome meal. In particular, all my lunches were subbed with snacks soft drinks, salted nuts, cookies literally anything. Most of the time, I would just skip breakfast. It felt too much of a burden to go get some lol. (This time I was in school) This resulted in me having serious issues and they all started with getting extremely bloated once I ate something. In March, I did an article about sugar and during the process of writing it, I learned so much about the negative effects of sugar and how it affects our bodies. Sugar really is a demon! Have a read  here So I decided to stop all my junking and really focus on eating less sugar overall. W...

Hello, One of my beautiful followers asked me for some of the healthy breakfast recipes I can suggest for her.  As this is usually a very common question, I decided to write this blog about some of the best breakfast options. Some of this can also serve as a snack. Avocado Toast. Ingredients 1/2 Avocado diced 1 Bagel halved / 2 slices of whole wheat bread (toasted) Cayenne  Salt and Pepper Method On a plate, add the avocado to the slices of toasted bread. Season with  cayenne, salt, and pepper Enjoy! Chocolate Peanut Cookies Ingredients 1/2 Cup of Dark Chocolate Chips 1/3 Cup of Maple syrup 1/2 Cup Peanut Butter Method Preheat the oven to 180 degrees. In a bowl, mix the peanut butter and maple syrup until smooth. Fold in the chocolate chips. Bake in a baking tin lined with parchment paper for 5 minutes. Banana Granola Bars Ingredients 2 ripe Banana 1/2 cup of Peanut Butter 100ml Almond Milk 1 cup rolled oats Method Preheat oven to 160c/350f Peel the banana and mash with...

  In today's blog post, we will be covering all your FAQs on how to properly slim down your legs without adding extra bulk. Question What is the best way to slim down my legs? Answer The best way to slim down is doing cardio. Especially walking and running. This blog post  here  explains how walking burns fat in the thighs. Now running also helps slim down as it is very effective in burning loads of calories within a short period. Question What is fasted cardio and does it work? Answer Fasted cardio is doing your cardio in this case a walk/run first thing in the morning before having any food. Does it work? In my opinion yes it does. When you do fasted cardio the body will not have enough carbs to burn for fuel and this will force the body to use stored fat. Which is exactly what you want. Question How do you work out? Answer I do a 3*3. This is cardio 3 days a week and resistance training 3 days a week. All my runs are usually interval runs which go for around 30 minu...