Back dimples & a few other things

VelvetMorning

Hi,

I have a few questions! Is there any possible way to get back dimples (female) through exercise? If not (I've read a lot of back and forth about genetics), what are a few good exercises to tone the lower back?

I've been looking at squats ~ there are a few places talking about a 100 squat a day challenge for 30 days. Has anyone tried this? If so, are there any noticeable differences? I don't want to be disappointed. I'm going to do squats anyway - I just want to know if it's feasible to expect any real change in that short period of time.

Are sit ups better than crunches, or are both equally as effective? What is a good number to shoot for in sit ups per day?

Is abundant protein essential for muscle gain?

Thanks!

FrnkLft

Spot reduction is a myth, and the only way to look "toned" is to build muscle and lower your overall bodyfat %. Where the fat gets burned and how it's distributed is entirely genetic... fat loss is cumulative not specific.

i.e. I store most of my fat in my lower torso, meaning that will be the last place for me to loose it, regardless of what I eat, or what I isolate when I workout.

If you're serious about getting results and you don't want to waste time, you should look into a real muscle building program like Stronglifts 5x5 or Starting Strength. And don't worry, you won't bulk up like a guy regardless of how much you lift, and if you diet along with your lifting so you loose the fat too, you'll get your results without wasting time.

Dieting = Fat Loss
Lifting Heavy = Muscle Building

Diet + Lifting Heavy = Looking Toned

Anything Else = bull****, or inefficient approach to getting results.

VelvetMorning

Thank you!!! :-)

JorisSt

Its always good to eat extra proteins. I eat 2 to 3 times 50grams of product with 500ml of milk each day ans also my normal meals.

Joris S.
musclemaximum.org