“Chubby Hips, Thunder Thighs and Manboobs”
By John Romaniello, CPT, Fitness Author More at:
I’m sure none of the items in the title of this article sound like terms of endearment, or ways you’d like your body parts described; but if one of them applies to you, then you KNOW it. And if any of those DO apply to you, then you’re likely dealing with regional fat storage issues. While we all store fat all over, it’s often most noticeable in certain areas – we call these the
Now, if you’re storing fat in one or all of the three areas
mentioned in this article (your hips, thighs, or if you’re a guy,
You see, ALL problem areas are influenced heavily by your
hormonal environment, and where you store that last bit of
fat is determined by which of your hormones are out of whack.
High levels of estrogen are awesome for enjoying Grey’s
Anatomy and makin’ babies, but terrible for fat loss, which explains
However, anyone — male or female — with high estrogen
levels will have trouble losing fat, especially from the
lower body. In essence, the higher your estrogen levels, the
greater the likelihood you’ll store fat in your lower body;
mainly in the hips and thighs.
And yes, it IS possible for men to have high estrogen
levels. Unfortunately, outside of having to deal with a
declined rate of fat loss and lower body fat, these guys
ALSO have to deal with those terrible man-boobs.
Rather than try to correct this through medication or
steroids, it’s possible to address the issue through training.
That is, it is possible to utilize training that will
produce hormones which OFFSET estrogen.
And how else would you combat estrogen but with testosterone?
Being clear, you are going to increase testosterone levels
naturally, through training. Not only will this increase the
net fat-burning effect of all exercises, but more
appropriate to our purposes here, it will also facilitate in
getting rid of lower body fat.
I should mention something here to alleviate any concerns:
it is NOT possible to produce a detrimental amount of
testosterone through training. So ladies, you don’t have to
worry about any masculinizing effects.
Instead, training produces what we would term a ‘high’
amount of testosterone from a physiological perspective,
relative to what your body normally produces. For the guys,
this means that such training will help you put on a bit
more muscle-just not steroid muscle.
At this point, I know you’re thinking, “all right Roman, get
to the point, what do I do?”
Great question. And the answer is DENSITY TRAINING.
Training in a way that seeks to increase training density is
one of the best ways to spur your body to produce and
release more testosterone, which will (obviously) help you
lose that estrogen related fat storage.
Training density can be defined as the amount of work you do
in a given amount of time during a training session. If you
want to increase density, you can do more work (sets, reps,
or both) in the same amount of time, or do the same amount
of work and decrease the time in which you do it.
However, I’ve come up with a method of density training that
is specific to RADICAL fat loss, and this means that not
only will you produce the testosterone necessary to mitigate
your regional fat issue, but you’ll also lose more fat on
Pretty cool, eh?
As an example, let’s pick 3 exercises: the overhead press,
the dumbbell row, and the squat.
Setting these up in a circuit fashion, you perform them one
after another with little rest in between.
Instead of having a set number of reps, we’re going to be
forming each of these exercises for TIME-you simply have to
do as many as you can in a given time period.
To make it easy, let’s say you did each of the above
exercises for 30 seconds. In performing such a circuit, your
results might look like this:
Overhead Press: 25 pound dumbbells for 20 reps DB Row: 40
pound dumbbells for 18 reps Squat: 100 pound barbell for 22
Not too shabby. Now, HERE is where it gets crazy.
We’re going to take advantage of some cool things that
happen in the body; triggers that happen which will make you
more efficient and more capable.
To do that, we’re going to INCREASE the weight by 10-20% and
try to do MORE reps.
Does that seem impossible? It isn’t. Due to neuromuscular
junction and neural activation, in almost ALL cases, you’ll
be able to do just that.
Your second attempt at that circuit might look like this:
Overhead Press: 30 pound dumbbells for 23 reps DB Row: 50
pound dumbbells for 20 reps Squat: 120 pound barbell for 25
Density training is fun, challenge-based, burns a heck of a
lot of fat, and — most importantly — is one of the best
training modalities around for increasing testosterone
production and release.
If you want to fight your estrogen issues, you NEED more
testosterone. And for that you need density training.
Utilizing this method, you’re one step closer to fighting
off your stubborn hip, thigh, and god forbid, “manboob” fat
John Romaniello, CPT, Fitness Author
Pretty cool, huh? John is a MASTER at pinning “good”
hormones and specific exercise up against the “bad”
And in his new program (which is available at a full 52% OFF
1. Estrogen, “man boobs” and lower-body fat
2. Insulin, and your “love handles (combatted with
3. And of course, Cortisol and belly fat (combatted with
If you struggle with “problem area” fat storage, this is THE
However, if you’re struggling with those last 5-10 lbs.,
have lost “some” phat, but have hit a major plateau, or you
continue to suffer from too much butt/hip/thigh/belly phat or
So here’s what to do:
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be available till Friday