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2003/04/23, 08:58 AM
Hiya,
I've been doing exercise for the last couple of years, my body is in perfect shape except this godamm part, butt and upper thighs. i do cardio 3 times a week, ( 45mn) have a sensible diet, do loads & loads of lunges, squats etc ..
but nothing seems to work ?
Any advice ???
Thanks in advance
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2003/04/23, 09:32 AM
It could be genetic. Also, lunges and squats usually builds up that area. I would say to stop doing all those lunges/squats and just concentrate on the cardio. Try it out for a month and see what takes place.
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2003/04/23, 09:58 AM
NO, do not stop doing any exercises at all. By "sensible" diet, what exactly do you mean? More often than not, this tends to be a dietary realted problem. You have got to be honest about how often you eat and how clean you eat as well.
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2003/04/23, 10:34 AM
First of all. fill out your profile. I am guessing you are female, but not sure.
Dahayz is right! DO NOT STOP DOING LUNGES AND SQUATS!
You need to evaluate your diet, your cardio intensity (do you do the smae thing all the time? Have you adapted? Are you challenging yourself or are you coasting along, reading a magazine?).
What do you consider a sensible diet?
How heavy are you lifting, and are you only doing lower body exercises?
Thighs and buttocks tends to be the last place to drop bodyfat for women. It takes dedication and consistency with your diet and exercise plan to get rid of the last stubborn storage tanks.
You may have hit a plateau - time to switch things up. Give me a better idea of what you have bben doping and I can help you break through the plateau.
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Challenge + Consistency = Results
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2003/04/23, 10:46 AM
Are you doing anything for your upper body? You can create the "illusion" of a smaller waist and hips by developing the upper body, especially shoulders and lats. Like the others said, continue to work on the lower half, but also do heavy upper body work.
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2003/04/23, 11:24 AM
ok, i'm a female. 5'7 for 138lbs, I've been a professional rower for 7 years and completely stop to practice 4 yeras ago after a back injury. I did put quite a lot on weight then restarted to train at the gym,but unfortunately on/off due to my new professional life.
I go to the gym 3 times a week which is the maximum i can do due to my professional obligations.
My cardio training :
1st session = 45 min stair machine calories 600
2nd session = 20 min stair M. / 20Min Cycling 1200 KJ / 20 crosstrainer
3rd session = 30 mn stair machine 400 calories / 15 mn cycling 900 KJ
Weights
1st session
Back - shoulders - biceps - abs
2nd session
Chest - triceps forearms - abs
3rd session
Legs - abs
squat (smith machine) 10kg ( 2x5)
deadlift 10kg
lunges 10kg
Press
Diet
Breakfast : cereals or egg whites + ham
Lunch : salad + chicken or ham - yogurt
snack : protein bar or something equivalent
Dinner : fish / chicken with vegetables
I don't drink alcohol, but i might have cheat days at least twice a week when i'am away for business.
What do you think doctor ???
Thanks !
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Quoting from asimmer:
First of all. fill out your profile. I am guessing you are female, but not sure.
Dahayz is right! DO NOT STOP DOING LUNGES AND SQUATS!
You need to evaluate your diet, your cardio intensity (do you do the smae thing all the time? Have you adapted? Are you challenging yourself or are you coasting along, reading a magazine?).
What do you consider a sensible diet?
How heavy are you lifting, and are you only doing lower body exercises?
Thighs and buttocks tends to be the last place to drop bodyfat for women. It takes dedication and consistency with your diet and exercise plan to get rid of the last stubborn storage tanks.
You may have hit a plateau - time to switch things up. Give me a better idea of what you have bben doping and I can help you break through the plateau.
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2003/04/23, 12:47 PM
You might be able to lose the weight, but those type of exercises tend to add more muscle to that area. Try doing those exercises with less weight and more reps. The higher the reps my help define that area to where it doesn't stand out like you say.
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2003/04/23, 02:07 PM
I think you could up your food intake a little, with a mid-morning snack of protein and complex carbs.
Your diet looks pretty clean, do you include any good fats in it as supplements - these help your body 'give up' stored fat easier. Try looking for Udo's perfect blend or a high quality flaxseed oil, use it to dress your salads.
Try switching from ham to turkey breast (bakw it on the weekend, cut it up and put it in containers for during the week). Tuna is portable and easy, too, especially the seasoned pouches that are ready-to-eat.
Try ading some brown rice to your lunch and/or dinner, might help to bring your carbs up a little.
When I leaned out for my show (read 'got rid of the last bit of fat on my hips/thighs') I cycled my carbs - try it, it will break your plateau. Eat more carbs on Sunday and slowly lower them as the week goes on, this will tweak your system. Give it a couple of weeks, and don't go too low on the lower days, under 50g is pretty low and you may feel restricted.
An evening all protein snack will help, I think. Either a very low carb protein shake, or scrambled egg whites, or lower fat cottage cheese.
Raise your weights, if you can and maintain good form.
Let me know in a few weeks how things are going, and good luck!
Oh, and if you don't already do your cardio after you lift weights, not before.
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Challenge + Consistency = Results
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2003/04/23, 09:12 PM
Oh, and I do really heavy squats, lunges, leg work and plyometrics and I have a kickin' a-- (according to a small poll taken around my house). The rumors about developing a squat booty are pretty unfair - nice shapely glutes come from good form with moderate to heavy weight. I also got my behind into really good shape by doing the stairmill, which has a bad, undeserved reputation for building big butts. i think once your glutes are toned and lean you will see what squats have done for you - not built up mass. i would worry more about building up your inner thighs with the endless amounts of adductor machines that women flock to. Unless, of course you are going to compete - in which case, big beautiful inner thigh muscles that stand out on their own are desired.
Don't fear legwork, it will give you more results with time.
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Challenge + Consistency = Results
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2003/04/24, 05:48 AM
Well thanks asimmer !
But i know that consistency will pay. Even if i've been arounf to the gym quite often for the last 2 years, i can't really say that i did my 3 sessions religiously for at least 6 months.
When i read story of people who had changed their body, it seems that quite often it did take them a good 2 years with personnal training and a real good diet to achieve their goal and they've got all my respect for that.
I'll keep you posted !
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Quoting from asimmer:
Oh, and I do really heavy squats, lunges, leg work and plyometrics and I have a kickin' a-- (according to a small poll taken around my house). The rumors about developing a squat booty are pretty unfair - nice shapely glutes come from good form with moderate to heavy weight. I also got my behind into really good shape by doing the stairmill, which has a bad, undeserved reputation for building big butts. i think once your glutes are toned and lean you will see what squats have done for you - not built up mass. i would worry more about building up your inner thighs with the endless amounts of adductor machines that women flock to. Unless, of course you are going to compete - in which case, big beautiful inner thigh muscles that stand out on their own are desired.
Don't fear legwork, it will give you more results with time.
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2003/04/24, 07:23 AM
Good luck to you rowing, it's good that you realize that it takes time, patience, dedication and hard work to achieve your goals. Keep a positive attitude and believe in your ability to transform your body. It will happen.
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