Problem areas .. will gaining muscle help?
Aihs808
Posts: 19 Member
I currently weigh 126 pounds at 5'4 and I am 20 years old. I'm pear shaped with a small waist but my hips are still a little too big. If I lose more weight, my ribs will definitely stick out. My only problem is that the back of my thighs are still chunky and I'm getting frustrated. I do squats, lunges, donkey kicks, etc. and nothing is working well enough. Maybe I need to do it more often? Do you think lifting heavy weights while doing those exercises would help? I'm afraid of gaining muscle under the fat, but I was told that muscle burns fat.
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If you are pear-shaped, your hips and legs will take the longest. But lifting heavy necessarily won't increase muscle mass-especially not significantly without a calorie surplus. From my opinion, most women have an issue with that area because they actually lack muscle mass or lose too much while dieting. Muscle not only provides shape but maintaining (or obtaining) a certain degree of muscle mass is required to achieve the "toned" physique a lot of women desire. You can't really expose the muscle underneath if you either have excess fat or inadequate muscle volume.0
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You don't mention doing cardio ? Try doing some kickass cardio, try Stairmasters, Spin classes, running several times a week, embrace the body you have , Just try to make it the best version you can..0
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You don't mention doing cardio ? Try doing some kickass cardio, try Stairmasters, Spin classes, running several times a week, embrace the body you have , Just try to make it the best version you can..
this0 -
As long as you are eating at a calorie deficit, doing the squats and lunges, and adding weights to make it heavy lifting will not add to muscle mass but can add to strength and maintain muscle as you lose fat. It's impossible to spot target fat but heavy lifting will help with body recomposition while you lose fat. you'll be much more pleased with your shape when you reach goal weight.0
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You don't mention doing cardio ? Try doing some kickass cardio, try Stairmasters, Spin classes, running several times a week, embrace the body you have , Just try to make it the best version you can..
I do about 30 minutes of cardio before weight lifting. I lift 3 days a week and do cardio 5 days a week. I guess I just have to keep at it. Thank you0 -
As long as she has fat mass to lose, and is in a deficit, cardio is entirely optional. It is not necessary in the reduction of fat mass but she can include some if she enjoys it or for sport.0
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me also pear shaped small waist but my butt and thighs are bigger..however im 5'2" and 120 Body fat about 14% and i do have more fat on my bum and thighs but my top half is super toned but i like my bottom half to be fatter so i can keep some of my femininity. to keep those areas in check though as to not get too flabby i do weighted squats, lunges, etc. and it has given me a perfectly round bottom..LOL! everything looks better with muscle( in my opinion)0
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Heavy lifitng has definitely improved the cellulite in my hips, thighs, and butt. I've been lifting about 5 months now and have significantly improved the appearance of my legs. My measurements are almost exactly the same.0
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As long as she has fat mass to lose, and is in a deficit, cardio is entirely optional. It is not necessary in the reduction of fat mass but she can include some if she enjoys it or for sport.
I just read that! Thank you
good to know that it's accurate 0 -
me also pear shaped small waist but my butt and thighs are bigger..however im 5'2" and 120 Body fat about 14% and i do have more fat on my bum and thighs but my top half is super toned but i like my bottom half to be fatter so i can keep some of my femininity. to keep those areas in check though as to not get too flabby i do weighted squats, lunges, etc. and it has given me a perfectly round bottom..LOL! everything looks better with muscle( in my opinion)
I agree with everything you said I'll definitely do more weight training, thanks! 0 -
Heavy lifitng has definitely improved the cellulite in my hips, thighs, and butt. I've been lifting about 5 months now and have significantly improved the appearance of my legs. My measurements are almost exactly the same.
My goal is to see some sort of difference in 3 months! Thank you and good work!0 -
genetics suck.0
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Yes gaining muscle will help
What I did was sprint uphill 4x's a week 45 mins max
Lift heavy (compound movements) focusing on my hammy & glutes 2x's a week with plyo exercise inbetween each set
ate within my goals
Now I still lift heavy & i do HIIT 3'xs a week to maintain
You can totally make changes, you just have to keep going even when you feel like passing out, that's how I train0 -
basically everything that has been said..
you cannot spot reduce; continue eating in a deficit; yes, heavy lifting will help tighten some problem areas up; cardio is not essential, but if you pair it with heavy lifting it should help get your calorie burns up …
you may want to look at your macro settings which is % of carbs/fat/protein and set it to 40% protein/30% fat/30% carbs…
if you are going to heavy lift ..find a program like strong lifts or something and stick to it...0 -
Yes, it will most definitely help. However, this is not something you do for 3 months until you see results and then you stop. That's where most people fail. You have to maintain a regular exercise routine long term. So do something you enjoy, and don't be afraid to lift heavy. I am loving how my body is responding to lifting and eating at a deficit.0
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You don't mention doing cardio ? Try doing some kickass cardio, try Stairmasters, Spin classes, running several times a week, embrace the body you have , Just try to make it the best version you can..
I do about 30 minutes of cardio before weight lifting. I lift 3 days a week and do cardio 5 days a week. I guess I just have to keep at it. Thank you
There are a few studies out there that suggest that doing cardio after you lift is beneficial both for fat burn and for muscle retention. It encourages blood flow and faster healing post lifting. Stick to cardio AFTER lifting because doing it first will tire the muscle and you won't see the same strength gains or muscle retention. It isn't significant, but when you're 126 pounds, every little bit counts. I bike for my cardio, and since adding it to my routine, I've seen remarkable changes in my hips and legs.
Keep lifting heavy, eat at a very slight deficit or at maintenance and see where you are in a few months. If you're not where you want to be, consider eating at a slight surplus and bulking for a few months to add muscle, and then cut.0 -
You mention you're concerned that losing more weight will make your ribs stick out, i.e. make you too thin. You basically therefore have 2 options:
1. Recomp. Eat at maintenance (calorie cycle if you want) and do strength training to try and simultaneously gain muscle and lose fat. If you are new to HEAVY lifting, this can work well for a short while. If you've been lifting for a while, you won't see much difference in your physique although you'll likely get some strength gains.
2. Bulk. Eat slightly above maintenance in an attempt to gain muscle with minimal fat gains. Again, you will need to engage in challenging strength training to reap the benefits of a bulk. Some fat gains are unavoidable, but you if you take it slowly you will notice primarily muscle gains and a change in your physique.
At your stats, either is a valid option. Just be sure that your strength training is a priority if you are aiming to change your fat:muscle ratio through either means.0 -
me also pear shaped small waist but my butt and thighs are bigger..however im 5'2" and 120 Body fat about 14% and i do have more fat on my bum and thighs but my top half is super toned but i like my bottom half to be fatter so i can keep some of my femininity. to keep those areas in check though as to not get too flabby i do weighted squats, lunges, etc. and it has given me a perfectly round bottom..LOL! everything looks better with muscle( in my opinion)
How did you get 14%? That's quite low for a woman and doesn't seem to match your height/weight0 -
me also pear shaped small waist but my butt and thighs are bigger..however im 5'2" and 120 Body fat about 14% and i do have more fat on my bum and thighs but my top half is super toned but i like my bottom half to be fatter so i can keep some of my femininity. to keep those areas in check though as to not get too flabby i do weighted squats, lunges, etc. and it has given me a perfectly round bottom..LOL! everything looks better with muscle( in my opinion)
How did you get 14%? That's quite low for a woman and doesn't seem to match your height/weight
I was thinking the same thing on the BF%. 14% on a woman would be very little or no visible fat at all. I think you may be off a little on this number, but it is hard to tell without a picture. Everyone carries fat a little differently but 14% is very low for a woman...0 -
^^She may or may not have 14% bf but her stats aren't out of the realm of possibility-an ex of mine had her exact stats. It's low but essential fat for women is 10-13% and 14% is on the lower end of the athletic range.0
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FWIW 14% is lower than most figure competitors will have when they're on stage. They come in at about 16%. So I doubt you're 14%. I am around 18% at the moment and my pics show the amount of muscle definition I have...0
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^^She may or may not have 14% bf but her stats aren't out of the realm of possibility-an ex of mine had her exact stats. It's low but essential fat for women is 10-13% and 14% is on the lower end of the athletic range.
She wouldn't be asking questions about problem areas if she had 14% body fat. That is low even for an athlete, and veining becomes visible on a woman at around 15%. Muscle striations become visible in the thighs at 14-17%, depending on fat placement. A woman can't get to 15% without actively taking measures to do it, with diet and lifting, usually carb cycling; or in extreme circumstances, starving to the point of essential fat and muscle loss (anorexics). She's clearly not anorexic at 126 pounds and 5'4".0 -
The person you are quoting isn't the OP. It was from another poster.^^She may or may not have 14% bf but her stats aren't out of the realm of possibility-an ex of mine had her exact stats. It's low but essential fat for women is 10-13% and 14% is on the lower end of the athletic range.
She wouldn't be asking questions about problem areas if she had 14% body fat. That is low even for an athlete, and veining becomes visible on a woman at around 15%. Muscle striations become visible in the thighs at 14-17%, depending on fat placement. A woman can't get to 15% without actively taking measures to do it, with diet and lifting, usually carb cycling; or in extreme circumstances, starving to the point of essential fat and muscle loss (anorexics). She's clearly not anorexic at 126 pounds and 5'4".0 -
You don't mention doing cardio ? Try doing some kickass cardio, try Stairmasters, Spin classes, running several times a week, embrace the body you have , Just try to make it the best version you can..
I do about 30 minutes of cardio before weight lifting. I lift 3 days a week and do cardio 5 days a week. I guess I just have to keep at it. Thank you
There are a few studies out there that suggest that doing cardio after you lift is beneficial both for fat burn and for muscle retention. It encourages blood flow and faster healing post lifting. Stick to cardio AFTER lifting because doing it first will tire the muscle and you won't see the same strength gains or muscle retention. It isn't significant, but when you're 126 pounds, every little bit counts. I bike for my cardio, and since adding it to my routine, I've seen remarkable changes in my hips and legs.
Keep lifting heavy, eat at a very slight deficit or at maintenance and see where you are in a few months. If you're not where you want to be, consider eating at a slight surplus and bulking for a few months to add muscle, and then cut.
Awesome! Thanks0 -
^^She may or may not have 14% bf but her stats aren't out of the realm of possibility-an ex of mine had her exact stats. It's low but essential fat for women is 10-13% and 14% is on the lower end of the athletic range.
I think I actually have 21% bf0
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