- 5 years ago
Ok, I created a new user for this post because I personally know a lot of people on here in real life and my username follows me throughout the internet. I wanted to give my story anonymously since I know this is a bit of a touchy subject.
Before I begin, It took me about six months to get my gap, and a lot of the information I’m about to give is credited to a book I bought called ‘The Thigh Gap Hack’ which promised to give diet, exercise, and outside techniques to speed up or streamline the process. There were also some motivational hacks too.
Ok, so first of all. The whole thing about people saying they’ll never be able to get a gap because they have narrow hips or are pear shaped is false. i am 5’2 and have very narrow hips. I’ve always been bottom heavy with a big butt and fatty thighs.
Also, a thigh gap is defined as when you stand straight upright (you can’t bend your knees or push your butt back) with your feet firmly together (heels and toes) and there is a space between the thighs. There is no specific width of the space and it can be from a sliver to a huge space. As long as there is some air there, you have a thigh gap. If you have narrow hips it will be harder to get a HUGE gap, but I prefre the small/moderate gap look myself.
If you have wider hips it’ll be pretty easy to get a larger thigh gap if that’s what you want. Everyone can slim down their legs, if they know what to do and what to avoid.
According to the book, the thigh gap is caused by two things: stubborn fat in the thighs and overdeveloped leg muscles.
Stubborn fat means fat tends to want to cling to your legs even thought it is being lost from other parts of your body. Us women have this problem because our bodies apparantly always want to be at the ready for pregnancy. However, if you lose enough body fat and get lean enough, the fat will come out of your thighs, and they’ll slim down revealing a gap.
You don’t have to starve yourself to do this either. There are athletes and bodybuilders who get very lean while consuming a perfectly healthy amount of calories. Basically you need to create a calorie deficit. 3500 calories equal 1 pound. So if you create a deficit of 500 calories per day, you’ll have lost 1 pound at the end of the week. To do this you have to find out how many calories you burn in a day and subtract 500 from it. If you are smaller to begin with, your deficit should be smaller. They recommend about 20%. e.g. I burn 2000 calories, I should have a deficit of 400.
You can reverse engineer things and say ok, I want to eat 1500 calories today. So I need to burn 2000.
You keep doing this until you reach your goal weight. There are some things in between that you can do to make you take in less calories without being hungry and burn the fat even faster. The book covers these hacks, like cycling your calories, training your hunger, IF, etc.
**The second thing preventing a gap is bulky or overdeveloped leg muscles; the issue being that the muscle literally fills in the space of the gap. The solution was to stop doing really heavy resistance training of my legs. I was doing weighted leg lifts, and very explosive training. This is the same way many short distance runners train and men who want to get bigger legs.
The exercises the book recommends is like a callinetics type of exercise mixed with cardio. Think of the way a tracy anderson trains legs. Instead of doing big movements in the thighs you do small movements without weights. For the rest of the body you can do normal resistance training. The book also recommends compounds exercises and a lot of cardio.
There was one hack in there about exercise cycling that basically showed how to burn more fat by timing your workouts – and i’ts not just the typical work out in the morning advice.
Ok, FINAL AND LAST Thing is diet. This is going to be 80% of your ability to get a thigh gap. You have to cut out carbs/sugar (these get turned straight to fat if you don’t burn off the energy), sodium (causes water retention and swelling of thighs), and the book talks about dairy being a huge culprit for women to gain weight.
You also have to figure out your calorie intake and weight and track. People notoriously underestimate how many calories they eat and ovreestimate how much they burn. (by the way, you should definitely get a fit bit or something similar to figure out how many calories you’re burning when you work out)
There are free sites like myfitnesspal which will enable you to do this. It’s a lot, but my eyes were opened when I realized I was eating 3 or 4 servings of a thing because I had no idea what 1 serving looked like. You have to also watch out for calorie dense foods. Those are foods that have a lot of calories and when you consume it, they don’t fill you up or you feel like you haven’t eaten anything and are hungry again very shortly after.
Ok, I don’t want to write out the entire book here. It really is a lot of information, but these are some of the things I followed to get a thigh gap. I was determined to get a thigh gap and wasn’t willing to accept the whole you need wide hips or it’s never going to happen for you. I see women change their bodies all the time so I figured, why not me?
I hope this helps some of you women out there.
Good luck. If you have questiosn fire away.