Need Expertise..Females, despite Lifting, Cardio, etc..who has stubborn thigh, hips and buttock fat

usmcmp

EvgeniZyntx wrote: »

Bravo for the thread and the knowledge you've accumulated. You are pretty much right in terms of time it takes and the recomp cycling.

Basically you have too choices - very low BF restriction...

ninerbuff wrote: »

Try getting down to 12%-15% body fat.

Then possibly bulking slowly while strength training to a comfortable BF/BW.

...or continued at maintenance and strength train as a long-term recomp. (yes, it takes a long time).

Normally I'd suggest the later because most people do not have the developed lbm to support a large cut. But looking at your profile picture which shows good muscle dev., you might consider a cut down to 15-18% BF(err, not 12% - I know you said you don't want to lose weight) and then a bulk.

I'm going to have to second this. After cutting to a low body fat percentage the body wants to "rebound" and this is great for lean mass gains.

Wheelhouse15

robertw486 wrote: »

@gia07

I'm in a similar camp to EvgeniZyntx and others as to few possible ways to change it, but with only one addition.

Back in my younger days when I was bulking some, I had a friend who was a bodybuilder type, and very good at it. He looked to be a beast and very defined. But I did learn something important from him, and that is that when lifting for appearance only he was almost as strict about avoiding certain specific exercises as he was about doing very specific exercises. Not to say he was unfit at all, but to get that look he intentionally avoided building certain areas to make the other areas more defined. Part of his compromise to get the look he wanted was to avoid working every group the same way to better manipulate his appearance.


And though I don't know nearly as much about it as he did, it makes sense and I've seen it in action myself, both with positive and negative results. As an example, I use the elliptical we have at home for general cardio work, and to build my legs for biking and some running. And it works muscles that biking or running don't seem to use as much. Though it's been great help overall as a training tool, the muscles it works sort of took away some of the definition that was greater in my quads when I was mostly just biking. They actually look smaller, but when I measured they were still bigger.

And for me, well unless my legs look really weird I'll just live with it. Better exercise performance is more important to me. But if I could change the way they look and increase performance I'd probably put some effort into it. But for me, the lesson was that appearance doesn't always reflect on performance. Though we all have some level of wanting to look more fit, that might conflict with our training and performance goals at times.


And at just over 53 years old, I suffer some of the same problem spots as many other guys. I've been spared moobs even at my heaviest weights, but the lower stomach does resist more than any other area. Some people get lucky and things never change, but most of us change with age some IMO.

And I also agree with the others that commented. I would have never thought that your profile photo was attached to a person in our age group. Often we see flaws nobody else would notice. Maybe your mirror is broken?

So that might explain why all those those guys have chicken legs so that they can look like they are bigger up top.

Wheelhouse15

usmcmp wrote: »

EvgeniZyntx wrote: »

Bravo for the thread and the knowledge you've accumulated. You are pretty much right in terms of time it takes and the recomp cycling.

Basically you have too choices - very low BF restriction...

ninerbuff wrote: »

Try getting down to 12%-15% body fat.

Then possibly bulking slowly while strength training to a comfortable BF/BW.

...or continued at maintenance and strength train as a long-term recomp. (yes, it takes a long time).

Normally I'd suggest the later because most people do not have the developed lbm to support a large cut. But looking at your profile picture which shows good muscle dev., you might consider a cut down to 15-18% BF(err, not 12% - I know you said you don't want to lose weight) and then a bulk.

I'm going to have to second this. After cutting to a low body fat percentage the body wants to "rebound" and this is great for lean mass gains.

Sounds like your P-ratio will be ripe for maximizing LBM gains.

tulips_and_tea

Years ago I thought I was destined to be a pear shape. I gave up wearing shorts when I was in my mid-30's because I hated the cellulite on my thighs. Then I was angry. I decided I could continue to give up or work harder. I chose work harder. I am very fortunate that via a process of going low carb, drastically reducing my cardio and regularly lifting heavy (heavy for me) weights I am now proportionate and wear shorts again. I'm currently 44 and tackled this transition around age 40.

I'm not saying I'm perfect and it does take consistency, but change CAN happen. I really have no magic process or even a timeline, but that's just my personal experience with this topic.

Verdenal

Let me begin by saying that from your photo you look reasonably trim to me.

I'm 5'2, 58, and have never been clinically overweight. I've always stored a disproportionate amount of fat in my butt and after menopause it started being stored in my hips, thighs and butt. My body fat percentage has increased because of age and lack of activity. I'm still well within normal-to-low weight and BMI charts, but parts of me look fat, which is why those charts can only be used as general guides.

I've gone on a couple of recomposition diets (PSMF) that are supposed to target fat, but it is extremely difficult to get rid of it. I also find that doing direct weight resistance on my butt, hips and thighs makes them look bigger so I avoid it, limiting weights to my upper body.

I recommend doing all you can to get your body fat percentage down (20% is good, 16% is awesome, but very difficult for an average, middle-aged woman to attain) before you reach menopause and keeping it that way.

Verdenal

CarlydogsMom wrote: »

I'm 53. I've been a pear-shaped human being since the day I was born; heavy thighs above all (and heavy upper arms, oh my god, those upper arms!). One of my biggest regrets in life is hating my body--off and on, through fat and not-fat (can never say "thin" because of my thighs).

I look back at when I was in my teens and hated my thighs. 20's, remembering how much I hated my thighs. Then pics of me in my 30's, and I remember how much I hated my thighs. Then in my 40's, and I hated my thighs.

A few years ago, turning 50 was over the horizon, and I started MFP. Lost a bunch of weight, succeeded, and I swear to God the second I turned 50 I thought to myself what a freaking waste of time it was to hate my thighs or my body. It was one of the most freeing moments I ever had, when I realized I was done with the thigh-hate.

Now, I look like a fairly decent, in-shape 53-year old chick, with chunky, cottage-cheese thighs. And I LOVE these thighs. These lumpy bumpy things have walked me up and down Grand Canyon, they've zoomed me on water skis, they've hiked me up mountains, they can still perform a decent squat and deadlift, and they've taken me to places I will never forget. Thank you, thighs.

I can never have the time back that I spent looking at my thighs in the mirror, condemning them. Cursing my genes, wishing that I had nice, slender thighs. Considering how many people have it so much worse, I will take my thighs any day of the week and twice on Sunday.

I'm a few years older and I wish I had your attitude, even though I have been mindful that I'm lucky to have been relatively healthy and to have had a body that can do just about everything asked of it. But we live in a culture in which too much value continues to be attributed to a woman's looks. It's real, not just an isolated character flaw. I try to work on both myself and the world at large.

usmcmp

Verdenal wrote: »

Let me begin by saying that from your photo you look reasonably trim to me.

I'm 5'2, 58, and have never been clinically overweight. I've always stored a disproportionate amount of fat in my butt and after menopause it started being stored in my hips, thighs and butt. My body fat percentage has increased because of age and lack of activity. I'm still well within normal-to-low weight and BMI charts, but parts of me look fat, which is why those charts can only be used as general guides.

I've gone on a couple of recomposition diets (PSMF) that are supposed to target fat, but it is extremely difficult to get rid of it. I also find that doing direct weight resistance on my butt, hips and thighs makes them look bigger so I avoid it, limiting weights to my upper body.

I recommend doing all you can to get your body fat percentage down (20% is good, 16% is awesome, but very difficult for an average, middle-aged woman to attain) before you reach menopause and keeping it that way.

PSMF is a rapid fat loss diet meant to spare as much lean mass as possible. It's not a recomposition diet. It's considered a smarter crash diet. Recomposition is the attempt to maintain body weight while reducing body fat and adding lean mass.

CrystalFlury

I'm gonna say up front, it's genetics. I don't mean to brag, but I have what I guess few woman have; longer lean legs. I don't know what it's like to struggle with the big butt, thighs, hips etc issues. Kind of wish I did because I am opposite of most women and have the most stubborn and terrible belly fat. My belly sags, a lot. That is the THE thing I thought would get "fixed" after all the workouts and losing 40 lbs. I was wrong. After years of fighting it I've given up and just deal with pushing it all in and hiding my midsection as much as possible because it's lumpy and saggy. I hate to sound like a negative Nancy, but that's the truth, for me at least. I'm happy with my accomplishments and try real hard to eat well and keep my weight where it should be, but I'm not going to lie, I hate my midsection.

Verdenal

usmcmp wrote: »

Verdenal wrote: »

Let me begin by saying that from your photo you look reasonably trim to me.

...

I've gone on a couple of recomposition diets (PSMF) that are supposed to target fat, but it is extremely difficult to get rid of it. I also find that doing direct weight resistance on my butt, hips and thighs makes them look bigger so I avoid it, limiting weights to my upper body.

PSMF is a rapid fat loss diet meant to spare as much lean mass as possible. It's not a recomposition diet. It's considered a smarter crash diet. Recomposition is the attempt to maintain body weight while reducing body fat and adding lean mass.

I disagree. It's usually classed as a method of changing body composition. Lyle McDonald, the author of a very popular PSMF book, has a website. It's titled Body Recomposition. http://www.bodyrecomposition.com/

usmcmp

Verdenal wrote: »

usmcmp wrote: »

Verdenal wrote: »

Let me begin by saying that from your photo you look reasonably trim to me.

...

I've gone on a couple of recomposition diets (PSMF) that are supposed to target fat, but it is extremely difficult to get rid of it. I also find that doing direct weight resistance on my butt, hips and thighs makes them look bigger so I avoid it, limiting weights to my upper body.

PSMF is a rapid fat loss diet meant to spare as much lean mass as possible. It's not a recomposition diet. It's considered a smarter crash diet. Recomposition is the attempt to maintain body weight while reducing body fat and adding lean mass.

I disagree. It's usually classed as a method of changing body composition. Lyle McDonald, the author of a very popular PSMF book, has a website. It's titled Body Recomposition. http://www.bodyrecomposition.com/

I know who wrote the handbook on PSMF and I know what his site is called. PSMF is a crash diet. The actual name of the book that he wrote on PSMF is called The Rapid Fat Loss Handbook- A Scientific Approach to Crash Dieting. It is a crash diet, it is not a recomposition diet.

sijomial

It may sound odd but I wish more people would use nudist beaches!!

Then they would realise that just a few people look good, a very small number look great and no-one looks magazine photo shot perfect in real life

Not a call to stop striving to improve of course - just a bit of realism.

arditarose

sijomial wrote: »

It may sound odd but I wish more people would use nudist beaches!!

Then they would realise that just a few people look good, a very small number look great and no-one looks magazine photo shot perfect in real life

Not a call to stop striving to improve of course - just a bit of realism.

True stuff right here.

fiddletime

I'm 61 and weigh what I weighed in college. I work out daily. After college I had a 6 pack and someone on the street once asked me if I was a gymnast because I was so muscular in my 5'2" legs. I have fat now at my waist and back. I've decided that being 61 is just different than being 21 and I have to accept it. Darn.

kdiamond

Well I did not read all of the responses and you have quite a few LOL.

We have to definitely grasp the fact that genetics plays a big part here. So I am 40 this year and I will say that things are definitely different when you approach this age range.

That said and here's another tidbit for ya, when I stopped running all the time, and concentrated on pretty much just lifting and some plyo thrown in, my cellulite got so much better and my muscle tone was so much more defined.

So if I were you I'd stop doing cardio, at least in the form of weight loss cardio. I do Orange Theory where we spend some time on the treadmill, and instead of running I do power walking on serious inclines. My friends even commented to me how much better my legs look lately!

Also a quick comment about the hormones, I do agree there is something to that. I know you're not supposed to advertise anything and I've actually not done much research into this, but look up the Buffmother diet/exercise plan. If nothing else it is pretty interesting reading.

blues4miles

CrystalFlury wrote: »

I'm gonna say up front, it's genetics. I don't mean to brag, but I have what I guess few woman have; longer lean legs. I don't know what it's like to struggle with the big butt, thighs, hips etc issues. Kind of wish I did because I am opposite of most women and have the most stubborn and terrible belly fat. My belly sags, a lot. That is the THE thing I thought would get "fixed" after all the workouts and losing 40 lbs. I was wrong. After years of fighting it I've given up and just deal with pushing it all in and hiding my midsection as much as possible because it's lumpy and saggy. I hate to sound like a negative Nancy, but that's the truth, for me at least. I'm happy with my accomplishments and try real hard to eat well and keep my weight where it should be, but I'm not going to lie, I hate my midsection.

We have the same body type. Just wanted to let you know you weren't alone. I carry all my weight in my torso (tummy, back, some on my shoulders). My legs are a lot scrawnier by comparison. I haven't been at a healthy weight in a while but suspect I'll be similarly shaped, just smaller overall. It is what it is.

Azdak

There definitely are genetically-determined body types and fat storage patterns. While you can't alter your fundamental shape, you might be able to train in a way that is complimentary to your shape.

http://bretcontreras.com/how-to-attain-a-slender-look-like-jessica-alba-zoe-saldana/

macchiatto

blues4miles wrote: »

CrystalFlury wrote: »

I'm gonna say up front, it's genetics. I don't mean to brag, but I have what I guess few woman have; longer lean legs. I don't know what it's like to struggle with the big butt, thighs, hips etc issues. Kind of wish I did because I am opposite of most women and have the most stubborn and terrible belly fat. My belly sags, a lot. That is the THE thing I thought would get "fixed" after all the workouts and losing 40 lbs. I was wrong. After years of fighting it I've given up and just deal with pushing it all in and hiding my midsection as much as possible because it's lumpy and saggy. I hate to sound like a negative Nancy, but that's the truth, for me at least. I'm happy with my accomplishments and try real hard to eat well and keep my weight where it should be, but I'm not going to lie, I hate my midsection.

We have the same body type. Just wanted to let you know you weren't alone. I carry all my weight in my torso (tummy, back, some on my shoulders). My legs are a lot scrawnier by comparison. I haven't been at a healthy weight in a while but suspect I'll be similarly shaped, just smaller overall. It is what it is.

Yep, that is my shape as well. I recently got back to my goal weight, and overall I'm happy with the changes. (I went from an apple to more of a pear/hourglass. I'm a bit smaller in the waist and bigger in the hips than when i was at this weight 2 years ago.) I still have a lot more belly fat than I'd like even though my arms and legs are verging on too skinny. It's why I'm debating recomping at this point rather than trying to lose some more. OP, you do look great in your profile pic. I wish I had your muscle definition, too! Best of luck with whatever you end up trying; let us know how it goes!