How to Lose Weight & Healthy Living

Fitness Trainers, Personal Training & Workout Plans

Train smarter with personal training at your local Gold’s Gyms during the holidays, and supplement your personal training sessions with these “wings and thighs” exercises that target your delts and upper legs. Ask you trainer about how to lose weight during the holidays laden with heavy meals and multiple parties, and then put into practice this advice from that suggests you “create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods.” With the help of fitness trainers, you can enjoy the season without the guilt of packing on the pounds when you follow their healthy eating tips and strategies. And when you have a fitness plan in place before the busy holiday season hits, you are more likely to be successful in attaining and maintaining your healthy living goals.

The Gold’s Gym Wings & Thighs Workout

In honor of Turkey Day, we dish on the six best moves to pump up your wings and thighs.

Thanksgiving is right around the corner and we have bird on the brain, so we asked Gold’s Gym Fitness Institute trainer Adam Friedman to give us exercise moves that would focus on your very own wings and thighs (aka your delts and upper legs) plus the hows and whys behind each one. Add a serving of these six simple and effective moves to your regular routine once or twice a week to get your gobble on.

Why: This powerful hip movement helps tone the entire body while simultaneously developing muscle mass in your thighs. Friedman urges people to focus on clean technique rather than maximum weight. "That means a straight spine with perfect posture through the shoulders," he says. "Use your lats to really stabilize your spine. The movement should be dominated by the hips."

How: Start with your feet shoulder-width apart, and a dumbbell between your feet. Bend your knees, as if sitting back, while keeping your back straight, and pick up the dumbbell. Take a deep breath, stand up, then exhale. You’ll know the dumbbell is too heavy if your spine rounds forward instead of staying neutral.

Start with 3 sets of 5 reps

Bulgarian Split Squat
Why: This exercise focuses on the quads but also tones and strengthens the entire lower body. Friedman offers a word of caution: "People put too much weight on the back foot. The working leg is the front leg, and 90% of your weight should be on it. The back foot is there for balance and just a little bit of assistance."

How: Start with one foot on the floor and the other leg extended backward so the sole of your foot is facing upwards resting on a bench. If you want, put a bar on your shoulders for added weight resistance. Bend your front knee and keep your back straight while your other knee lowers toward the floor. Just before it touches the floor, pause, then return to the starting position.

Start with 3 sets of 5 reps on each side

Side Lunge
Why: This one is simple and works to build muscle while increasing flexibility.

How: Stand straight with your abs tight to maintain balance and place your hands on your hips. Move your left foot to the side, bending your knee, while keeping your right leg straight. Make sure your left knee doesn’t pass your left toe. Push your left foot into the floor and return to a standing position. Complete the set, then go down to your right. Hold a medicine ball in your hands for a more advanced move.

Start with 3 sets of 8 reps on each side

Dumbbell Shoulder Press
Why: This move targets the shoulders along with the triceps and back. Friedman recommends standing up rather than sitting while doing shoulder presses because it encourages proper form. "People make a mistake when they don’t use their abdominals and core to stabilize," he says. "It comes down to keeping the spine neutral and making sure there’s no arching of the lower back."

How: Take a dumbbell in each hand using an overhand grip, with your arms out to the side and your elbows bent at a 90-degree angle with the dumbbells toward the ceiling. Simultaneously push both arms upward until each one is straight. Bring them back to the original position, controlling the dumbbells throughout the movement.

Start with 3 sets of 5 reps

Dumbbell Side-Lateral Raise
Why: The raises work the lateral delts on the side of the shoulder, which are difficult to train and can be overlooked as a result. Make sure to watch your arm movement. "I typically don’t advise raising the elbows above the shoulder, because that can impinge the cartilage in the AC joint that attaches your shoulder to your torso," Friedman says.

How: Start by standing straight with a dumbbell in each hand and your arms hanging down by your sides. Pinch your shoulder blades together and tighten your stomach, then raise the dumbbells up until your arms are parallel to the ground. Pause briefly, then return to the starting position.

Start with 3 sets of 5 reps

Bent-Over Dumbbell Reverse Fly
Why: This works your posterior deltoid in the back of your shoulders as well as your upper back and neck. Using free weights helps train the entire spectrum of muscles, as opposed to using a machine that can focus too much on one group. "It’s super important to maintain a neutral spine in any bent-over move, especially here," Friedman says. "Make sure to maintain it the entire time. Don’t swing the dumbbell to get it up, and really focus on retracting the shoulder blades. It’s an excellent exercise that helps with the postural muscles and balance."

How: With a dumbbell in each hand, bend at the waist while keeping a straight back, your chest up, and your knees slightly bent. Bring your elbows up until they are even with your back, focusing on a tight stomach then lower back to the starting position.

Start with 3 sets of 5 reps
Ask about personal training at Gold’s family fitness center if you find yourself starting to slack on your workouts during the craziness of the holidays, and when pressed for time, do these wings and thighs exercises to hone in on problem spots. Knowing how to lose weight while everyone around you is serving large holiday meals and hosting cocktail parties is difficult, so partner with a personal trainer for an effective health and fitness plan. Fitness trainers can use high intensity interval training to get your fitness back on track quickly, according to a study by the Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC. And your workout plan can include healthy eating tips for parties and eating out.

Personal training can help you target an array of goals, and can include these wing and thigh exercises if you want extra help toning your delts and upper legs. Whether you’re searching for how to lose weight, or for how to increase your flexibility, a personal trainer can determine the best health and fitness strategy to help you achieve your goals. Workout plans that make the most of your gym time are essential during the holidays and year round, so your trainer may include tabata-style training as part of your workout because this style of training which mixes rounds of plyometric and body weight exercises has been shown to burn more calories in four minutes than four minutes of regular exercise.