Help with specific exercises

jesshali119

Hey all. Posted a photo in my pictures. Tell me what exercises to do to train my legs to get rid of that spot that pops out under your butt. Yes, i know you can’t spot train so leg toning overall that also benefits that area is I guess what I'm looking for. I don't especially want to make my thighs any bigger in this process either, that's why I stopped doing heavy squats and lunges. I’ve been focusing on laying down leg curls and single leg deadlifts with kettlebells.

TavistockToad

Calorie deficit to lose fat.

sardelsa

I carry fat in the same area. It is the absolute last to go for me, even as I get very lean. If you don't have a decent muscle base in the glutes and hamstrings you can end up losing weight and it won't look much better. You really can't spot reduce with any significant results (as far as I know). But continuing to lift progressively, with focus on the lower body along with a calorie deficit, adequate protein can help you maintain the muscle you have while you drop bodyfat.

jesshali119

i’m at calorie deficit already.

sardelsa

jesshali119 wrote: »

i’m at calorie deficit already.

Then you just have to be patient. Are you following a lifting program?

watts6151

Ham glute tie in is usually one of the
Last places to give up fat, even in men.

jesshali119

sardelsa wrote: »

jesshali119 wrote: »

i’m at calorie deficit already.

Then you just have to be patient. Are you following a lifting program?

not exactly. i have in the past and when one thing get off course (machines being used when i need it/not enough time/not being able to do the entire split) i get discouraged. i’ve taken the best exercise/parts of different programs and put them together so that it works for me. i am lifting, i am increasing in weights, just not following one specific program

Cherimoose

It's almost always best to follow proven program, within minimal modifications. Most self-designed programs end up being imbalanced in some way. That said, the workout you follow won't affect your results in a huge way, because your goal is entirely fat loss. Personally i would lift heavy for fitness & health. It's impossibly - physically impossible - to bulk up on a calorie deficit. So don't short-change yourself by using low weight.

jesshali119

Cherimoose wrote: »

It's almost always best to follow proven program, within minimal modifications. Most self-designed programs end up being imbalanced in some way. That said, the workout you follow won't affect your results in a huge way, because your goal is entirely fat loss. Personally i would lift heavy for fitness & health. It's impossibly - physically impossible - to bulk up on a calorie deficit. So don't short-change yourself by using low weight.

i spoke with a trainer, made some tweaks when i put it together and they agree its as balanced as a “proven program”. i am gradually adding more weight. the whole problem that’s been happening is not knowing how much to eat. even if i’m eating at a calculated deficit i’m not losing fat or weight. seeing a third dietician next month so we’ll see what that one says.

DancingMoosie

It might be a "calculated deficit" but all calculations are just estimates. If you aren't losing weight or inches, you aren't in a deficit. Cut back your calories by 250 daily for a week or two and reevaluate. The scale will move when in a true deficit.

Azdak

This might be a good read:

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

jesshali119

DancingMoosie wrote: »

It might be a "calculated deficit" but all calculations are just estimates. If you aren't losing weight or inches, you aren't in a deficit. Cut back your calories by 250 daily for a week or two and reevaluate. The scale will move when in a true deficit.

ok so this is what i’ve been having trouble with for over a year. for instance. i started at 2000. then cut by 200 gave it time had no change, then cut another 200 and same thing, then another. i got down to 1100 at one point and was miserable. there’s only so low you can go before it becomes unsustainable. it was months trying to figure out how much to eat and there was continually zero change with any part of my body. this is all while going to the gym, cardio, weights and spin classes. i think the dietician i’m going to see next month has a different perspective and i’m willing to see what she has to say.

sardelsa

Were you weighing/ measuring all your food and liquids, even on weekends at that point?

jayemes

Opening your diary and giving us your stats should help everyone give you move specific recommendations. You should never have to eat 1100 calories to lose weight.

jesshali119

sardelsa wrote: »

Were you weighing/ measuring all your food and liquids, even on weekends at that point?

i have always weighed and measured everything i eat, i cook almost every single thing i eat. the occasional meal out maybe once a month i’ll try to estimate as good as i can and i eat less on my own that day because i know you can’t get the restaurant meal calculates perfectly. i only drink water everyday, maybe three glasses of wine a month.

sardelsa

Ok. Well what are your stats? Do you have a medical condition? Do you use MFP calorie settings (eating exercise calories back) or do you use a TDEE method? If you have been tracking recently and consistently, perhaps opening up your food diary can help as you might be selecting wrong entries and things like that.

jesshali119

sardelsa wrote: »

Ok. Well what are your stats? Do you have a medical condition? Do you use MFP calorie settings (eating exercise calories back) or do you use a TDEE method? If you have been tracking recently and consistently, perhaps opening up your food diary can help as you might be selecting wrong entries and things like that.

5’3”, 29 years old, no medical condition and normal blood work. TDEE method and never eat back exercise calories either way. i’ve only been super strict with the app for the past 2 weeks or so recently. i just opened it