"Spot Weight Loss"
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BrittanyBrines
Posts: 144 Member
Hi Guys,
I know there is no way to "spot" loose weight. I am trying to get down to 114 which is what I was pre-pregnancy, but MAINLY I want to just tone up. My legs are getting more and more toned each day (the top of my thighs and my outer thighs I notice and can feel a lot more definition than before but my inner thighs are just still flabby), but my problem area is my inner upper thighs. Is there things I should be doing other than cardio and caloric deficit to make my inner thighs start loosing fat and getting more toned? Should I be focusing a lot of my strength training on my inner thighs because muscle helps burn fat? ANY help and tips would be appreciated! Help me get rid of these things! I used to be a horse trainer (4 years ago and was for about 15 years) but once I stopped riding, I had to worry about my legs. Never had to before! They were nice and toned...now....not so much!
I know there is no way to "spot" loose weight. I am trying to get down to 114 which is what I was pre-pregnancy, but MAINLY I want to just tone up. My legs are getting more and more toned each day (the top of my thighs and my outer thighs I notice and can feel a lot more definition than before but my inner thighs are just still flabby), but my problem area is my inner upper thighs. Is there things I should be doing other than cardio and caloric deficit to make my inner thighs start loosing fat and getting more toned? Should I be focusing a lot of my strength training on my inner thighs because muscle helps burn fat? ANY help and tips would be appreciated! Help me get rid of these things! I used to be a horse trainer (4 years ago and was for about 15 years) but once I stopped riding, I had to worry about my legs. Never had to before! They were nice and toned...now....not so much!
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Replies
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Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm.
As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.0 -
One more inner thigh exercise you can try.Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
Complete three sets of 15 reps0 -
One more inner thigh exercise you can try.Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
Complete three sets of 15 reps
So will these help me to loose the fat or just build the muscle which in turn will help me lose the fat?
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Just bumping for more views/tips.
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Quick question to start: Are you logging your calories someplace besides MFP? If so, what are you aiming for...1200? If it is indeed 1200, can you please provide your ht/wt. 1200 is normally a pretty aggressive calorie goal unless you are quite small.
With that said, you should be incorporating some sort of structured, full body, lifting program that goes along with your cardio. When we eat in a deficit we lose water, fat, and muscle. To combat that muscle loss we incorporate a lifting program, mixed with a moderate deficit (with sufficient protein) to maintain that mass. In doing so we lose mainly water and fat, stripping that fat away from the muscle maintained to get the "toned" or defined look. This can give some people the illusion of gaining muscle mass where they're actually just revealing the muscle they have.
Moderate Deficit, Cardio if you like, structured full body lifting program, throw out the scale, and rely on the tape measure and mirror.0 -
Acknowledges that spot reduction is not possible.BrittanyBrines wrote: »Hi Guys,
I know there is no way to "spot" loose weight.
Then asks how to spot reduce.BrittanyBrines wrote: »Is there things I should be doing other than cardio and caloric deficit to make my inner thighs start loosing fat and getting more toned?
0 -
Acknowledges that spot reduction is not possible.BrittanyBrines wrote: »Hi Guys,
I know there is no way to "spot" loose weight.
Then asks how to spot reduce.BrittanyBrines wrote: »Is there things I should be doing other than cardio and caloric deficit to make my inner thighs start loosing fat and getting more toned?
I've seen this happens quite often.
OP: I'm gonna endorse RGv2's post.0 -
Quick question to start: Are you logging your calories someplace besides MFP? If so, what are you aiming for...1200? If it is indeed 1200, can you please provide your ht/wt. 1200 is normally a pretty aggressive calorie goal unless you are quite small.
With that said, you should be incorporating some sort of structured, full body, lifting program that goes along with your cardio. When we eat in a deficit we lose water, fat, and muscle. To combat that muscle loss we incorporate a lifting program, mixed with a moderate deficit (with sufficient protein) to maintain that mass. In doing so we lose mainly water and fat, stripping that fat away from the muscle maintained to get the "toned" or defined look. This can give some people the illusion of gaining muscle mass where they're actually just revealing the muscle they have.
Moderate Deficit, Cardio if you like, structured full body lifting program, throw out the scale, and rely on the tape measure and mirror.
All of this0 -
Squats without weight (air squats) until they're too easy.. then squats with an empty bar until it's too easy... then load 5lbs more everyday onto the bar. Front squats first (holding bar at your chest, just below collar bones), until balance is built, then back squats with the loaded bar on your shoulders.
Get your protein in.
ETA: As low as you can go, without putting your booty on the floor. Keep spine aligned.0 -
Quick question to start: Are you logging your calories someplace besides MFP? If so, what are you aiming for...1200? If it is indeed 1200, can you please provide your ht/wt. 1200 is normally a pretty aggressive calorie goal unless you are quite small.
With that said, you should be incorporating some sort of structured, full body, lifting program that goes along with your cardio. When we eat in a deficit we lose water, fat, and muscle. To combat that muscle loss we incorporate a lifting program, mixed with a moderate deficit (with sufficient protein) to maintain that mass. In doing so we lose mainly water and fat, stripping that fat away from the muscle maintained to get the "toned" or defined look. This can give some people the illusion of gaining muscle mass where they're actually just revealing the muscle they have.
Moderate Deficit, Cardio if you like, structured full body lifting program, throw out the scale, and rely on the tape measure and mirror.
Typically I do about 1500. I am 5.3 and normally range between 110-114. When I was riding every day I was easily 110. After having kids I would range from 115-120. I am 3 months post-partum and trying to get back down, but want to concentrate mainly on toning. I do cross training 3 days a week with HIIT workouts. On my off days I try to do 20-30 minutes of high intensity zumba. After my cross training workouts I normally do barbell squats with 30 lbs, use the leg press machine, etc. Plus in our cross training class, she has us doing lots of squats, lunges, curtsy, etc.
I will start concentrating a lot more on lifting and weights. I enjoy the cardio mainly because I do enjoy eating. lol But we are getting back on track with eating clean (not exactly a paleo diet, but really really close to it...no processed sugars, no processed anything, protein and carbs equal at each meal, etc.).
I would also like to start incorporating a GOOD and healthy protein shake into my day as a snack. I just haven't found one that tastes good but doesn't have junk and unhealthy stuff in it yet. I know I am definitely lacking in the protein area.
So by doing the lifting, this should really help reduce the fat in those areas less than doing cardio would? Thanks for all the tips so far!!
(btw, while waiting for replies, I did wide leg dumbell squats 3 reps of 15 with about 25 lbs on each dumbell)
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Check out Bluebonnet's line of protein powder. No junk or fillers. The chocolate is very tasty!-2
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Also, sounds like you're doing everything right, so you just have to be patient while your deficit/efforts work away the fat, and your strength regimen builds the muscle.0
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HollandOats wrote: »Check out Bluebonnet's line of protein powder. No junk or fillers. The chocolate is very tasty!
Awesome thanks for the tips. I'll look up that protein powder. And that isn't the answer I wanted to hear BUT I guess I'm glad to know I am doing what I need to be doing. Just have to keep it up and be consistent. Thanks!0 -
Acknowledges that spot reduction is not possible.BrittanyBrines wrote: »Hi Guys,
I know there is no way to "spot" loose weight.
Then asks how to spot reduce.BrittanyBrines wrote: »Is there things I should be doing other than cardio and caloric deficit to make my inner thighs start loosing fat and getting more toned?
I've seen this happens quite often.
OP: I'm gonna endorse RGv2's post.
^Why are these posts flagged as abuse? They do not meet the criteria at all:Abuse: Use this flag to report extreme abuse of our guidelines; such as posting of pornographic images or hate speech. 5 flags will automatically move that content into the abuse queue to be reviewed by our moderators. Items in the abuse queue are hidden until they are either approved by a moderator as not being abuse or are deleted by a moderator after being verified as abuse. Items marked for abuse should be both severe and urgent. If it does not meet this criteria it will be approved by a moderator and returned to the community without further action.
http://community.myfitnesspal.com/en/discussion/10007789/flagged-content-reported-posts-warning-points
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BrittanyBrines wrote: »Quick question to start: Are you logging your calories someplace besides MFP? If so, what are you aiming for...1200? If it is indeed 1200, can you please provide your ht/wt. 1200 is normally a pretty aggressive calorie goal unless you are quite small.
With that said, you should be incorporating some sort of structured, full body, lifting program that goes along with your cardio. When we eat in a deficit we lose water, fat, and muscle. To combat that muscle loss we incorporate a lifting program, mixed with a moderate deficit (with sufficient protein) to maintain that mass. In doing so we lose mainly water and fat, stripping that fat away from the muscle maintained to get the "toned" or defined look. This can give some people the illusion of gaining muscle mass where they're actually just revealing the muscle they have.
Moderate Deficit, Cardio if you like, structured full body lifting program, throw out the scale, and rely on the tape measure and mirror.
Typically I do about 1500. I am 5.3 and normally range between 110-114. When I was riding every day I was easily 110. After having kids I would range from 115-120. I am 3 months post-partum and trying to get back down, but want to concentrate mainly on toning. I do cross training 3 days a week with HIIT workouts. On my off days I try to do 20-30 minutes of high intensity zumba. After my cross training workouts I normally do barbell squats with 30 lbs, use the leg press machine, etc. Plus in our cross training class, she has us doing lots of squats, lunges, curtsy, etc.
I will start concentrating a lot more on lifting and weights. I enjoy the cardio mainly because I do enjoy eating. lol But we are getting back on track with eating clean (not exactly a paleo diet, but really really close to it...no processed sugars, no processed anything, protein and carbs equal at each meal, etc.).
I would also like to start incorporating a GOOD and healthy protein shake into my day as a snack. I just haven't found one that tastes good but doesn't have junk and unhealthy stuff in it yet. I know I am definitely lacking in the protein area.
So by doing the lifting, this should really help reduce the fat in those areas less than doing cardio would? Thanks for all the tips so far!! (btw, while waiting for replies, I did wide leg dumbell squats 3 reps of 15 with about 25 lbs on each dumbell)
1500 total calories or 1500 calories + exercise for about 1800-1900? How do you know if you're at about 1500? Are you logging someplace else?
Investigate 5x5, New Rules for Lifting, ect....0 -
diannethegeek wrote: »
Acknowledges that spot reduction is not possible.BrittanyBrines wrote: »Hi Guys,
I know there is no way to "spot" loose weight.
Then asks how to spot reduce.BrittanyBrines wrote: »Is there things I should be doing other than cardio and caloric deficit to make my inner thighs start loosing fat and getting more toned?
I've seen this happens quite often.
OP: I'm gonna endorse RGv2's post.
^Why are these posts flagged as abuse? They do not meet the criteria at all:Abuse: Use this flag to report extreme abuse of our guidelines; such as posting of pornographic images or hate speech. 5 flags will automatically move that content into the abuse queue to be reviewed by our moderators. Items in the abuse queue are hidden until they are either approved by a moderator as not being abuse or are deleted by a moderator after being verified as abuse. Items marked for abuse should be both severe and urgent. If it does not meet this criteria it will be approved by a moderator and returned to the community without further action.
http://community.myfitnesspal.com/en/discussion/10007789/flagged-content-reported-posts-warning-points
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diannethegeek wrote: »
Acknowledges that spot reduction is not possible.BrittanyBrines wrote: »Hi Guys,
I know there is no way to "spot" loose weight.
Then asks how to spot reduce.BrittanyBrines wrote: »Is there things I should be doing other than cardio and caloric deficit to make my inner thighs start loosing fat and getting more toned?
I've seen this happens quite often.
OP: I'm gonna endorse RGv2's post.
^Why are these posts flagged as abuse? They do not meet the criteria at all:Abuse: Use this flag to report extreme abuse of our guidelines; such as posting of pornographic images or hate speech. 5 flags will automatically move that content into the abuse queue to be reviewed by our moderators. Items in the abuse queue are hidden until they are either approved by a moderator as not being abuse or are deleted by a moderator after being verified as abuse. Items marked for abuse should be both severe and urgent. If it does not meet this criteria it will be approved by a moderator and returned to the community without further action.
http://community.myfitnesspal.com/en/discussion/10007789/flagged-content-reported-posts-warning-points
because butthurt
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There's no way to spot-tone or spot-reduce, sorry to say. No protein powders or exercises will specifically target those areas.
All you can do is eat at a calorie deficit and lift heavy things in order to lose body fat while retaining as much muscle as possible. You'll look more toned overall by doing so, but your body and genetics will choose where the weight comes off from. That may or may not be from your thighs, 'cause, well, our bodies don't always cooperate with our wishes.
The good news is, from a health perspective, it's better to carry extra weight in the hips, butt and thighs than around the middle.0 -
Unfortunately there is no way to delete comments that are not helpful, but check out this link if you'd like to know why.http://www.myfitnesspal.com/welcome/guidelines 0
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