It's not what you want to hear, but it has to be said. While you can tone up those thighs and hips of yours, that fat will still be there. So doing leg lift after leg lift won't get you the results you want -- it has to be a combination of diet, fat burning, and toning. We wish it weren't so, but it is! Everybody's body is a bit different. Some start losing fat on top, some on bottom, some on their core, some on their extremities. In other words, this may take some patience. You may see your stomach shrinking before your thighs. If that becomes the case, relax and take a breath. You're on the right track. . This is goal one. To get to those svelte thighs of yours underneath those saddlebags, that fat needs to be blasted away. The most efficient way of doing that? Cardio. No ifs, ands, or buts about it. 4 or 5 times a week for at least 30 minutes is ideal, but it can be broken up into smaller bits, too.  Cardio takes on dozens of different forms, not just running! You can get on the elliptical, go for a bike ride, walk, swim, box, play tennis, heck, even go dancing! As long as your heart gets pumping, it's good. If long workouts aren't your thing, take solace in high-intensity interval training. It actually has shown to burn more calories in a shorter amount of time. So take 15 minutes on the treadmill (or wherever) alternating between walking and sprinting. Your heart will even keep pumping afterward, burning calories by itself! . Once you get rid of the fat, you gotta work on what's underneath it -- or you'll just end up with that unfortunate "skinny fat" look. So after, before, or at a completely different time than your cardio, start pumping that iron. If dumbbells aren't your cup o' tea, you can use your own body to strengthen and tone itself. Planks, squats, lunges, burpees -- they'll all start firming you up. And then there's pilates and yoga -- awesome activities that will show results, too! eep it spicy. This whole workout thing gets pretty boring if you don't mix it up. And doing the same thing over and over might get you results initially, but then they stop and you end up just running around in circles, getting nowhere. To beat the body plateau and the mind numb, start cross training. In other words, do a whole bunch of different stuff! It's the best way to stay motivated, too. So take a break from the gym and hit the pool. Switch up your treadmill for the elliptical. Go on a hike, play tennis, or go rock climbing. Take a free trial class at a pilates studio, try hot yoga, or sign up for Zumba. The options are endless! Even though your schedule may only allow for an hour or so at the gym, that doesn't mean you can't find little opportunities throughout the day to get active. You'd be surprised how many calories you can burn doing a few yoga stances while you watch TV! Little things do add up. So start parking far away at work, taking the stairs, walking the dog the long way around the block, giving the house a good scrub down, and dancing while you get ready. Still skeptical? The Mayo Clinic team has said that the calories burned in everyday life are more important than they ever realized. They're people to trust!

Summary: Know that you can't really spot reduce. First, burn away the fat Then, build muscle . Turn anything into activity.


It's in the menu bar at the top. It's in the tools menu.  It's next to the green icon with the "+" sign. Subscribed folders appear in the navigation pane. The navigation pane is to the left. Click a public folder to view the contents of that folder.

Summary: Click Tools. Click Public Folders. Click a public folder. Click Subscribe. Click a folder in the navigation pane.


Get a natural roller with a thick nap. Fill your paint tray with your paint and run the roller back and forth in the tray to load it. Apply paint to the larger surfaces of your wall using vertical back-and-forth strokes. Cover each area 3-4 times with your roller as you paint to fill in the pores. Leave the 3–6 in (7.6–15.2 cm) around the top, bottom, and sides of the walls unpainted to avoid messes accidentally rolling the wrong surface. You can use paving paint or porch-and-floor enamel for smoother concrete if you’d prefer. Waterproof masonry paint will work on either cinderblock or concrete walls. After waiting at least 2 days for the paint to dry, grab another sheet of sandpaper or a sanding brick with a grit of 40-80. Sand your primed walls using circular strokes to remove the upper layer of the paint and make the surfaces paintable. If you don’t sand your primed walls, the paint will peel, crack, or fail to hold up in cold or hot temperatures. Once you’ve sanded your finished walls, fill a clean paint tray with your paint. Opt for semi-gloss to protect your basement walls from moisture or water. Fill your roller in the paint tray and roll the larger sections of your walls, leaving the 3–6 in (7.6–15.2 cm) around the edges unpainted. Work slowly and apply even pressure with your roller to get a beautiful base coat.  You can use matte or flat paint if you’ve never had any issues with water in your basement. Semi-gloss paint will be easier to clean and will do a better job of protecting your walls though. Use standard paint on stucco or plaster walls as well. Whether it’s concrete, cinderblock, or finished drywall, you will finish the trim the same way. Get a 2–3.5 in (5.1–8.9 cm) angled brush with natural bristles. Load your brush and use the rim of the paint tray to scrape excess paint off of the brush. Carefully paint the trim around the edges of each wall, angling the tip of your brush towards the exterior edge as you paint around the ceiling, adjacent walls, or floor. Use even back-and-forth strokes to paint the trim. You can use a nylon brush to paint finished walls if you prefer. Let your first coat dry for 2-3 days. Then, apply a second coat to your basement walls using the same method that you used the first time. Roll the center of each wall first and then paint the trim using the same brand and color of paint. When you’re done painting, clean up, vacuum any dust off of the floor to keep it from kicking up into the wet paint. Wait at least 3 days before touching your walls or putting any furniture back.
Summary: Roll your cement walls with waterproof masonry paint and a thick-nap roller. Sand finished walls a second time before painting. Use a roller to paint finished walls with a semi-gloss paint. Paint your trim with an angled brush. Apply a second coat to finish painting your walls. Clean up and wait 48-72 hours before touching your wall.