Hips and Glutes
PirateEmily12
Posts: 3 Member
Hey Everyone!
I'm posting in hopes of getting some suggestions. I've always struggled toning my hips and glutes. I've got love handles that I've never been able to really get rid of. These are the final things I really want to work on. Know any exercises that will help? Pinterest isn't cutting it.
For reference I've included a little about me:
Very active, weightlifting (lower weight for reps rather than heavier weight), cardio (3ish days a week), and has a consistent healthy lifestyle for food. Less than 50 carbs a day.
I'm posting in hopes of getting some suggestions. I've always struggled toning my hips and glutes. I've got love handles that I've never been able to really get rid of. These are the final things I really want to work on. Know any exercises that will help? Pinterest isn't cutting it.
For reference I've included a little about me:
Very active, weightlifting (lower weight for reps rather than heavier weight), cardio (3ish days a week), and has a consistent healthy lifestyle for food. Less than 50 carbs a day.
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Replies
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If you're NOT losing body fat, it's cause your calorie deficit isn't low enough OR you're not consistent doing it. There are NO EXERCISES that can be done to spot reduce fat from any area on the body. Fat is lost systematically and if one retains fat in an area longer than somewhere else, it's due to their genetics. You just have to continue to strive and be discliplined over the long term and see how it goes. For some, there will always be an area on the body that just doesn't give up the fat like it does everywhere else on the body.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Unfortunately you cannot spot reduce areas of fat (wouldn't that be awesome if you could!) So the key will be a continued deficit and patience. I would also recommend following a proper resistance program, one that incorporates progression that has more lower body focus to help retain muscle in those areas as you lose fat.5
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You can't spot reduce. If you want to work your hips and glutes, I recommend Strong Curves. But the pounds will come off where they come off. Working out a specific area won't change that.4
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If you keep targeting those areas in particular during exercises you're going to actually make them BIGGER, not smaller, because you're going to be adding muscle underneath the fat.
Quick example of one of the biggest misconceptions is thinking 500 crunches a day is going to give you a flat stomach... no... it's going to add muscle under your fat and make your tum pop out more.
What you're looking for is mostly in diet. I would do some looking into a thermogenic supplement as well and try to promote faster metabolism and lose some water weight.11 -
JaimeJaimeM wrote: »If you keep targeting those areas in particular during exercises you're going to actually make them BIGGER, not smaller, because you're going to be adding muscle underneath the fat.
Quick example of one of the biggest misconceptions is thinking 500 crunches a day is going to give you a flat stomach... no... it's going to add muscle under your fat and make your tum pop out more.
What you're looking for is mostly in diet. I would do some looking into a thermogenic supplement as well and try to promote faster metabolism and lose some water weight.
Not necessarily. While under some specific conditions people might be able to build small amounts of muscle, in a deficit one will mostly be retaining what they have. For example I work my glutes 4x per week in a deficit and my glutes don't get larger at all (although I wish they would!) They only grow in a surplus of calories (or sustained maintenance) for me. Plus they might look more large and lifted without the fat surrounding them. If you don't work those areas you run the risk of losing muscle and ending up with pancake booty (been there do not recommend).
I would also ditch the thermo supplement idea. Not necessary.7 -
JaimeJaimeM wrote: »If you keep targeting those areas in particular during exercises you're going to actually make them BIGGER, not smaller, because you're going to be adding muscle underneath the fat.
Quick example of one of the biggest misconceptions is thinking 500 crunches a day is going to give you a flat stomach... no... it's going to add muscle under your fat and make your tum pop out more.
What you're looking for is mostly in diet. I would do some looking into a thermogenic supplement as well and try to promote faster metabolism and lose some water weight.
Not necessarily. While under some specific conditions people might be able to build small amounts of muscle, in a deficit one will mostly be retaining what they have. For example I work my glutes 4x per week in a deficit and my glutes don't get larger at all (although I wish they would!) They only grow in a surplus of calories (or sustained maintenance) for me. Plus they might look more large and lifted without the fat surrounding them. If you don't work those areas you run the risk of losing muscle and ending up with pancake booty (been there do not recommend).
I would also ditch the thermo supplement idea. Not necessary.
Lol well yes there's your opinion too.
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She's correct though. Even bodybuilders who use PED's rely on a calorie surplus to gain muscle. If they didn't need a surplus and could just put muscle on in a deficit, they would be cut and shredded all year around and that's simply not the case.JaimeJaimeM wrote: »JaimeJaimeM wrote: »If you keep targeting those areas in particular during exercises you're going to actually make them BIGGER, not smaller, because you're going to be adding muscle underneath the fat.
Quick example of one of the biggest misconceptions is thinking 500 crunches a day is going to give you a flat stomach... no... it's going to add muscle under your fat and make your tum pop out more.
What you're looking for is mostly in diet. I would do some looking into a thermogenic supplement as well and try to promote faster metabolism and lose some water weight.
Not necessarily. While under some specific conditions people might be able to build small amounts of muscle, in a deficit one will mostly be retaining what they have. For example I work my glutes 4x per week in a deficit and my glutes don't get larger at all (although I wish they would!) They only grow in a surplus of calories (or sustained maintenance) for me. Plus they might look more large and lifted without the fat surrounding them. If you don't work those areas you run the risk of losing muscle and ending up with pancake booty (been there do not recommend).
I would also ditch the thermo supplement idea. Not necessary.
Lol well yes there's your opinion too.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
5 -
Wanna tone that booty.. gotta do good mornings, hip thrust, rdls... people are right no such thing as spot reduction.0
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Exercise your compliance to a average caloric deficit to ensure fat loss. If your goal is to lose love handles, then focus on your diet with a reasonable deficit and have patience. Adjust your caloric intake once the weight loss stalls for 2-3 weeks and continue.
I highly suggest you find a program that incorporates the entire body. Focusing on one area while eating in a deficit means loss of musculature mass in other areas is more likely to happen. I've yet to meet a person that did a complete body workout that regretted it afterwards. I meet several hundred people on average every year that are disappointed with results because they focused on certain areas without proper stimulus for the entire body.
Lighter or heavy weights is really arbitrary if not defined by progression in a well written program.
When a lifter squats 425lbs for sets of 6 reps or tempo squats 290 for sets of 12 the very last rep of each set feels literally just as heavy. Volume and fatigue within programming that helps define each weight along with the purpose of doing so. In the end it's long term progression hopefully.
So saying "I lift low weight for reps rather than heavier weights" isn't really very descriptive as saying...
I hip thrust 225lbs 4 sets of 12-15 reps with about two or maybe three left in the tank each set with 2-3 min breaks.
Chances are if you are "winging it" or running a extremely sub optimal type of program and the weights feels light at the end of your sets, there more than likely is a issue with your programming that would benefit from a change.
Something to think about.
I hope you find your answers .
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