Bum and thighs question

[Sebby]

I’m going to come clean here, I am a guy. I’m like 210 with 11% BF so the following isn’t for me, it is for a friend. A girl asked me a question so here I am…She wants to tone up her thighs and butt. I know this is the million dollar question but any advice here would be really helpful.

She has great genetics, she stands 5 foot 4, and has about 12% body fat. After 6 weeks of training without supplements you can already see great definition in her abs. And she eats impeccably. But, back to the bum and thighs, she hasn’t seen the same progress here and figures she needs some advice.

Anything you girls have I know she will appreciate.
Give me some exercises and the number of repetitions and I will be sure to pass it on. I'll pass on Karma to you girls that can help her out here.


I appreciate it EF girls.

 

[rtdoplex]

Not a girl here , but I'll throw out a couple ideas anyway.

I've added a couple things to my girlfriend's workout over the past 6 months or so for the same reason. She has found that squats and dumbell lunges combined with the cardio she's already doing works wonders for the butt. I'm sure everyone here has their own method of doing squats and lunges, but what has worked for her are simple sets, 3x10. She will have to decide what weight will work for her.
I will tell you first hand that those two exercises worked wonders in this case. I would argue that squats are the most important lift anyone can do (male or female) whether they care about their butt or not, but that's another story. She should be doing squats already but if she's not I would recommend those to her along with some lunges to spice things up.

My girlfriend also does this for her thighs/butt: On cardio days, alternate between running and stairs+eliptical. She'll go for ~45 mins. Also for the thighs she does leg extensions. Those will help tone the muscle itself.

Just a few ideas you may want to consider.
It may help some of the other members if you post exactly what her "training" is.

 

[Daisy_Girl]

What does she do for Legs? Cardio? How did you test her BF?

Legs/Butt are going to always be trouble spots for most females....estrogen.... It will be the last places fat comes off and that fat is STUBBORN. Also, due to her genetics, it may never get as lean as she wants.

AND , she has only been training/dieting for 6 weeks? Some girls train for YEARS before they get the definition they crave. Give it time. Patience is key - especially in losing fat around the hips/thighs/butt!

 

[rtdoplex]

Legs/Butt are going to always be trouble spots for most females....estrogen.... It will be the last places fat comes off and that fat is STUBBORN.

Have you (or any other females on this board) tried Thermogenics or CLA's or something to try and combat the stubborn areas? I've heard good things about Thermorexin..

 

[Daisy_Girl]

I've used Thermorexin, with good success. But it is more for overall BF reduction and appetite control - it won't specifically target an area. Chances are, she will continue to lean out in other areas, and then LASTLY the stubborn areas. FOr stubborn areas, Yohimburn DF is more likely to work.

While adding in a fat burner isn't BAD, if she has only been training/dieting for 6 weeks, then she should give the diet and training program a little more time to work. You don't want to use all your resources too early - there is nowhere to go and nothing to add to change it. Under this premise, that is why cardio should be kept to a minimum as much as possible. Same with adding a fat burner right off the bat - it is a variable that can be changed when the body plateaus.

Which leads me to this....
Think about if she might have hit a plateau in her training and dieting - tweak her program and see if that jumpstarts any fat loss. Post up what she does and what she eats - I'm sure we can help tweak it.

 

[wend]

I love SLDLs for the glutes, too.

 

[Sebby]

Daisy_Girl - She had her body fat tested, I'm not sure how, but she went somewhere and had it done. I don't think she is really into the suppliment scene to much, but I do appreciate the tips, I will pass it all on.

 

[FitFossil]

For most females, the bum and thighs are the first place to gain fat and the last place to lose it. A steady consistent diet is key. Yo-yo dieting will only encourage more stubborn fat in those areas.

I'm not sure how long she's been training, but to see definition in the butt, you've got to have some muscle as well as low bodyfat. Squats, deadlifts, stiff-legged deadlifts, and lunges are all good butt/ham/thigh muscle builders.

IF she's already at pretty low bf like 12% or less, then she could give Yohimburn a shot. It's a topical fat burner. https://www.anabolicfitness.net/shop/product_info.php?id=12&cartID=57319a468a2e3f3bf2dc0f2d0216e402

Another good leg-leaner for me was doing 2 20 min sessions per week of HIIT (high intensity interval training) cardio.

 

[lucidblue]

I'm not sure how long she's been training, but to see definition in the butt, you've got to have some muscle as well as low bodyfat. Squats, deadlifts, stiff-legged deadlifts, and lunges are all good butt/ham/thigh muscle builders.

IF she's already at pretty low bf like 12% or less, then she could give Yohimburn a shot. It's a topical fat burner. https://www.anabolicfitness.net/shop/product_info.php?id=12&cartID=57319a468a2e3f3bf2dc0f2d0216e402

Agree with the training tips here. Squats have made such a HUGE difference... it's amazing. Don't use the Smith machine either, have her do real squats. I also do SLDLs and lunges.

I've also used Yohimburn and seen good results.

 

[Daisy_Girl]

And she eats impeccably.

Re-read this, and I would like to see the definition of impeccably.... what is a sample day or two diet?