Toning up impossible to tone legs

2

Replies

  • Mrsallypants
    Mrsallypants Posts: 887 Member
    Yes! I also wanted to start using the cable pulley, but have yet to try this. Is this also considered very beneficial for working the glutes?

    the abduction exercises will give you a fuller butt as it targets parts of your butt that other exercises don't target effectively. You can also do fire hydrants, lying abduction, clams, hip abduction machine, cables with ankle strap, etc... The link I provided in my first comment in this thread is one of the best articles written for training glutes.

    It sounds like you have more of a stubborn subcutaneous fat problem than glute development problem. One dieting technique that is effective for burning off stubborn fat deposits is carb cycling as shown here: http://scoobysworkshop.com/advanced-fat-loss-carb-cycling/

    Use an EC stack along with carb cycling for more effectiveness.
  • shutupandlift13
    shutupandlift13 Posts: 727 Member
    May I introduce you to the Ladies of MFP Who Love Their Thighs: http://www.myfitnesspal.com/topics/show/811361-ladies-who-love-their-thighs-welcome

    And also... http://www.myfitnesspal.com/topics/show/962933-will-squats-make-my-thighs-bigger
  • veganbaum
    veganbaum Posts: 1,865 Member
    just bumping
  • whierd
    whierd Posts: 14,025 Member
    Yes! I also wanted to start using the cable pulley, but have yet to try this. Is this also considered very beneficial for working the glutes?

    the abduction exercises will give you a fuller butt as it targets parts of your butt that other exercises don't target effectively. You can also do fire hydrants, lying abduction, clams, hip abduction machine, cables with ankle strap, etc... The link I provided in my first comment in this thread is one of the best articles written for training glutes.

    It sounds like you have more of a stubborn subcutaneous fat problem than glute development problem. One dieting technique that is effective for burning off stubborn fat deposits is carb cycling as shown here: http://scoobysworkshop.com/advanced-fat-loss-carb-cycling/

    Use an EC stack along with carb cycling for more effectiveness.

    :noway:
  • mommylifter
    mommylifter Posts: 123
    May I introduce you to the Ladies of MFP Who Love Their Thighs: http://www.myfitnesspal.com/topics/show/811361-ladies-who-love-their-thighs-welcome

    And also... http://www.myfitnesspal.com/topics/show/962933-will-squats-make-my-thighs-bigger

    Those were some awesome threads, thanks for that!
  • mommylifter
    mommylifter Posts: 123
    It seems the common denominator I'm seeing is to lift heavy + lots of squats and dead lifts. I just started lifting really heavy recently and will continue with this. Hopefully I can see some real changes.
  • Tlove1111
    Tlove1111 Posts: 69 Member
    Sounds like you're on the right track.
    I agree with lifting heavier as soon as your doc gives you the ok. My butt has always been a problem area for me. I feel like I'm finally seeing improvement from lifting heavy & keeping my diet on track. I also recently started incorporating 20 min of HIIT 3 days a week. :smile:
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    Whierd has had bad experiences with the EC stack I suppose. haha
  • katy_trail
    katy_trail Posts: 1,992 Member
    i also noticed you said you're doing 4 sets. that is too many. you can and should do warm up sets, but the working sets should be
    two to three. you'll be able to list much heavier, if you're not expecting to being doing so many sets. that is of course after you
    get your form down.

    Have you done any rep max testing yet?

    you could also try split squats and bulgarian split squats.
    ss target more the quad area, and the BSS, target the glutes really well.
    You'll get much better results from free weights than machines,
    so use the barbell as much as you can.
  • dbmata
    dbmata Posts: 12,950 Member
    but everything I keep reading recommends dropping your body fat % to burn fat.

    lolwut? This is why I hate broscience.

    How much are you squatting, and how much are you deadlifting? What kinds of squats and deadlifts are you doing? What is your current BF%?
  • dbmata
    dbmata Posts: 12,950 Member
    Right now, a typical leg day includes:
    4 sets of leg presses with 6-8 reps, pretty much to failure
    4 sets of leg curls, 6-8 reps
    4 sets of leg extensions, 6-8 reps
    Dumbell squats with 45 lb bar
    deadlifts, same 45 lb bar
    I also do lunges with 2 17.5 lb. weights in each hand, 20 steps, 4 times

    Ok, so I missed this when I posted. Well. You have a lot of stuff in there that won't do a lot for you, in my opinion.
    Get rid of leg presses, curls, extensions.

    Dumbbell squats, so a 45lb dumbbell in each hand? Why not just do a barbell squat? Is 45 the max you can do to 4-5 reps? What is your 1RM?
    Deadlifts target glutes and some of the hams.
    Read this: http://www.bodybuilding.com/fun/drobson101.htm
    First do barbell back squats.
    Then do deadlifts.
    Then do whatever else.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    And focus in working in your upper body as well. Lifting weights there will help you look more balanced.
    \
    THIS ^^^
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    No code works.

    http://www.sciencedaily.com/releases/2010/08/100811125943.htm
  • mommylifter
    mommylifter Posts: 123
    And focus in working in your upper body as well. Lifting weights there will help you look more balanced.
    \
    THIS ^^^

    Trust me when I say my upper body needs 0 work; it is very muscular, but I just cannot drop this fat around my butt/thigh area.
  • katy_trail
    katy_trail Posts: 1,992 Member
    You don't need to lift heavy, princess.

    :noway:


    lifting heavy is the simplest way for her to get the results she's asking for. for some people it's the only way to get the looks she is after.
  • katy_trail
    katy_trail Posts: 1,992 Member
    And focus in working in your upper body as well. Lifting weights there will help you look more balanced.
    \
    THIS ^^^

    Trust me when I say my upper body needs 0 work; it is very muscular, but I just cannot drop this fat around my butt/thigh area.

    well you'll stil need to work on your upper body strength when you're cleared, so your strength is balanced.
    and it's true. you can build your upper body more to balance out the lower.
    often pear shape women do it and it works or helps.
  • whierd
    whierd Posts: 14,025 Member
    Whierd has had bad experiences with the EC stack I suppose. haha

    My issue is mostly with the recommendation of fat burning supplements. While they may increase your abilit to burn fat by x%, it can still be achieved by diet alone, which should be her primary focus. Also, some people may have sensitivities to them, which further makes me hesitate.
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    http://www.sciencedaily.com/releases/2010/08/100811125943.htm

    Sorry, It aren't true.
  • whierd
    whierd Posts: 14,025 Member
    And focus in working in your upper body as well. Lifting weights there will help you look more balanced.
    \
    THIS ^^^

    Trust me when I say my upper body needs 0 work; it is very muscular, but I just cannot drop this fat around my butt/thigh area.

    Gonna need pics to advise further.
  • mommylifter
    mommylifter Posts: 123
    You have stubborn fat deposits on your thighs it sounds like. Men have problems with their the fat over their abs and lower back fat, and women their thighs and butt.

    To build muscle on your butt and hamstrings you should read this page: http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

    To target the stubborn fat do cardio, take CLA, yohimbe, drink green tea, and carb cycle.

    Excellent article; thanks for that one. What is CLA?
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    CLA has mixed results.

    Dr. Oz has fooled us all. http://examine.com/supplements/Conjugated+Linoleic+Acid/

    Yohimbe is less heart attacky than the EC stack, but the EC stack is the prized drug combo of the bodybuilding world to "cut." It worked the miracles for me.
  • whierd
    whierd Posts: 14,025 Member
    http://www.sciencedaily.com/releases/2010/08/100811125943.htm

    Sorry, It aren't true.

    The study isn't linked in the article.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    I'm guessing you have a slightly exaggerated idea of what your butt/thigns really look like. Stop driving yourself crazy over your imperfections.
  • mommylifter
    mommylifter Posts: 123
    I did add pictures to give you an idea of what my proportions look like. I do have very broad shoulders and very cut arms. I am just very discouraged working so hard and seeing little to no change in my thigh/butt area.
  • whierd
    whierd Posts: 14,025 Member
    I did add pictures to give you an idea of what my proportions look like. I do have very broad shoulders and very cut arms. I am just very discouraged working so hard and seeing little to no change in my thigh/butt area.

    Can't see your butt, but your thighs look perfectly proportional to your body. However, changing up your leg routine as suggested WILL help in those areas and also build your hip abductors to give you a little more curve in that area.
  • PrettyPearl88
    PrettyPearl88 Posts: 368 Member
    I'm guessing you have a slightly exaggerated idea of what your butt/thigns really look like. Stop driving yourself crazy over your imperfections.

    I was thinking this the whole time too. If you're so close to being underweight as you say, OP, then your thighs and butt cannot possibly be as large you claim they are. It's just not humanly possible. And based on your pictures, you look fine.

    If you're so concerned with your "jiggly butt and thighs," a good idea would be to measure your body fat percentage. If it's in the average range or higher, you could try working on reducing your body fat % while focusing on strengthening your hamstrings and butt muscles, as others have said. But if your body fat % is already pretty low...I hate to tell you but it's all genetics and you're going to have to accept it. I bet it's not nearly as bad and "jiggly" as you claim it is. I'll bet $100 that your thighs and butt are perfectly fine, in fact.

    The fact that you felt the need to get a breast augmentation after losing weight tells me that you're probably hyper-critical of your body. I honestly think the best thing for you to do is just continue being healthy, work on strengthening your hamstrings and glutes, maybe try lowering your body fat % if it's not already low, and just learn to accept and love your body the way it is. Good luck!
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    You look pretty lean, from the way you talked I thought you looked like this: http://www.livestrong.com/article/328092-best-exercises-for-pear-shaped-person/
  • recoveringrox
    recoveringrox Posts: 8
    I'd have to concur with those that say this is more of a "loving yourself" problem than anything! From what I could see, you already look GREAT!

    But I'll just reiterate what everyone else said: if it really bothers you, try building muscle! Squats, stairs, etc.

    You have to learn to love yourself, girl! You look amazing as you are.
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    There is a reference at the bottom of the article: http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033

    Lifting up to 24 reps is too much for me as it is time consuming, 8-10 is about right for me. I thought heavy lifting was around 3-5 reps until muscle fatigue.

    I believe there is a good study to rebut this study, I'll just have to find it.
  • jadedone
    jadedone Posts: 2,446 Member


    I feel like I am going to fall backwards when I try to squat really deep/low with the bar across my shoulders. Any tips on doing squats properly? I feel like I am doing them totally wrong, maybe why I am not seeing the results?

    I know the feeling! I jut started up with a trainer, and I have been doing all kinds of random exercises just to correct this. I have the exact same problem. If i can find a video describing what I have on my "homework" I'll add it.

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