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2005/08/30, 12:27 PM
Yes, I know I can't spot reduce and it will probably be the last place I see results but what did you do to widdle away those hips, butt and thighs?
Right now I am doing 4 days cardio, 2 days for 30 mins, 2 days 20mins H.I.I.T.
On Mondays I do:(Thanks to Andrew)
squats 4 sets, 15, 12, 10, 8
lunges 10 ea leg
straight DLs 3 sets 10
lying hamcurls 3 sets 10
Thurs I work legs again:
Leg extensions 4 sets 15, 12, 10, 8
Raised lunges? 3 sets 10(Back foot on bench, bring lower knee down as close to the floor as possible, anyone know the name???)
Romain DLs 3 sets 10
Standing one leg ham curls 3 sets of 10
I also do straight leg lifts and bent knee leg lifts on Sundays for my butt.
Think I am on the right track?
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2005/08/30, 12:40 PM
Oh and my diet is consisting of 1800 cals(right now, still playing with it.)I focus on protein-aiming for 1gr per lb, not always successful but close.
I eat no processed foods, white four or sugars. Baically as clean as I can.
No soda, and I drink a TON of water!
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2005/08/31, 01:12 AM
are there any ab workouts in there? What about, back, chest, shoulders, biceps, tricepts??? A full body workout along with cardio and a clean healthy diet will be the best medicine for your lower body.
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Bettia.... You will only be remembered for the things that you finish, not the things that you start!
ravenbeauty@freetrainers.com
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2005/08/31, 01:29 PM
personally I think that is a bad training schedule for your goals and current body state rainnin81.
If you had a large percentage of fat in the midsection, and wanted an hourglass figure I would say your training schedule paired with raven's upperbody workout would be perfect, however if you are trying to slim your hips and lower your BF%, you should be doing intense cardio for your lower body workouts and weightlifting for your upper body. Squats, Deadlifts, and lunges widen your hips and strengthen your legs and core, which from your profile, pictures, and posts is the opposite of what your goals are.
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2005/08/31, 01:53 PM
I believe rainnin was just posting her leg workout and does upper body on 2 other days along with cardio. I have to disagree with gangstershoes in that squats, deadlifts and lunges (all great compound exercises) will widen your hips. My lower body workout focuses on squats (primarily smith), lunges (single leg walking with increasing resistance), leg ext., leg curls and SL DL's...and I have had great results in narrowing my hips! I also believe that Pilates (given the proper training) does wonders for the core and flattening the ab area. Personally, I just do 1 leg day / week and split up my upper body workout over 2 days. In seeing your overall workout week, it seems like a lot to me, but if your system is comfortable with it, I say go for it and see how you do over the next 4-6 weeks. Diet will also be key. Just my 2 cents--maybe even less.....
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Even if you are on the right track, you will get run over if you just sit there.
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2005/08/31, 02:19 PM
The development of leg muscle and core size can lead to the appearance of a larger hip width. If your legs are already muscular and low in fat, the additional leg muscle mass will give the appearance of a larger hip width.
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2005/08/31, 02:28 PM
Yes, I do all my other body parts too! :)
Heres my current schedule:
Sun: 30 mins cardio, 2 types leg lifts(butt)
Mon: AM: 20 mins H.I.I.T PM:Legs, chest, triceps
Tues:Shoulders, calves, abs w/weights
Wed:REST
Thurs:Legs, back, abs w/o weights-after weights 30 mins cardio
Fri:REST
Sat: 20 mins H.I.I.T, abs w/weights
H.I.I.T. is performed on treadmill, 30 min sessions are either on elliptical, treadclimber, recumbrant bike or treadmill with 12%incline, varied sp 4.0-4.5.
I just bought a jump rope and I may start that too but only for 10 mins some mornings.....
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2005/08/31, 03:22 PM
if your goal is to slim your thighs, butt, and appearance of your hip size it really depends on what current state of lower body tone you are in. if your lower body constitutes as a high percentage of fat:
Sun: 15 mins cardio (warm up), legs (squat, dl, lunges, calves) 15 mins cardio (cool down)
Mon: chest, triceps, 30 mins cardio
Tues: Shoulders, abs w/weights 30 mins cardio
Wed:REST
Thurs: back, biceps, 30 mins H.I.I.T
Fri:REST
Sat: 30 mins cardio, abs w/weights
if your lower body constitutes as muscular:
Sun: 45 mins H.I.I.T
Mon: chest, triceps, 30 mins cardio
Tues: Shoulders, abs w/weights 45 mins cardio
Wed:REST
Thurs: back, biceps, 45 mins H.I.I.T
Fri:REST
Sat: 30 mins cardio, abs w/weights
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