Butt and Thighs

[Princ3ss]

Does anyone know any great butt or thigh workouts that can help me. I want to have a perky butt and smaller thighs. Less giggle or muscle HELPP!! Thanks

 

[velvett]

Well, what do you do now for training?

 

[jenscats5]

For legs I do: Squats, Glute Presses, SLDL's, leg curls & extensions, hack squats, leg presses, DB lunges, etc

I guess it all must be working cuz my butt & thighs are sooooo sore today.... ugh!

 

[skittles]

I guess it all must be working cuz my butt & thighs are sooooo sore today.... ugh!

Good work

 

[PaganPunkstress]

always include squats,
squats are good for the booty

 

[Nichole]

lunges, cable squats (similar position to water-skiing) and stair runs are also great (you can get creative and skip a step or 2 at a time on the way back up for a great glute/ham work-out...plus is cardio!), and step-ups (holding dumbells).

 

[*Bunny*]

For legs I do: Squats, Glute Presses, SLDL's, leg curls & extensions, hack squats, leg presses, DB lunges, etc

I guess it all must be working cuz my butt & thighs are sooooo sore today.... ugh!

^^^^^

Can you clarify SLDL's and hack squats real quick...for those not familiar with the term.

 

[Daisy_Girl]

Results all depend on 3 things - genetics, diet, and training.

How is your diet? (SPECIFICS!)

and

What is your training like now for lower body?

 

[Sassy69]

^^^^^

Can you clarify SLDL's and hack squats real quick...for those not familiar with the term.

SLDL- stiff legged deadlifts: http://exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

Hack squats: http://exrx.net/WeightExercises/Quadriceps/BBHackSquat.html - w/ a barbell, or the hack machine, like a standing squat but you rack the weights on the pegs, lean back on the pad & push the sled- kinda looks like reverse leg press machine.

 

[*Bunny*]

SLDL- stiff legged deadlifts: http://exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

Hack squats: http://exrx.net/WeightExercises/Quadriceps/BBHackSquat.html - w/ a barbell, or the hack machine, like a standing squat but you rack the weights on the pegs, lean back on the pad & push the sled- kinda looks like reverse leg press machine.

Thanks Sassy!

 

[Sassy69]

This is a hack squat machine:

http://www.pfc-fitness.com/index.cf...Commercial Fitness/desc/Legend Hack Squat.htm

 

[Princ3ss]

Well my diet consists of about 800-1200 calories. I saw people using fitday.com and so I using that as a tool to keep track of my diet. I have about three meals with low calorie snacks inbetween. ie low-fat jello, banana, apple, or ricecracker. I have approx1.5Lmin-to a gallon of water. I do squats, lunges, and hamstring curl on the machine so far. I just started out so all your suggestion are terrific.

 

[Sassy69]

Well your first problem is that youa re starving yourself. An extremely calorie restricted diet will do nothing but cause your body to catabolize its own muscle. Then your only result is "skinny fat" and nutritionally starved. Take a look at Shadow's Project and compare that diet to what you are eating. You have to EAT to lose bodyfat.

 

[Daisy_Girl]

Well your first problem is that youa re starving yourself. An extremely calorie restricted diet will do nothing but cause your body to catabolize its own muscle. Then your only result is "skinny fat" and nutritionally starved. Take a look at Shadow's Project and compare that diet to what you are eating. You have to EAT to lose bodyfat.

Word.

 

[Princ3ss]

I don't understand exactly. I thought as long as you burn more calories then you consume you will lose body fat. I am a small girl, 5'3 and trying to tone up more then really bulk up. You guys seem to know so much, so I am interested in the best way to obtain my goals of losing a bit of fat and toning up my butt and thighs and abs. Can you please clarify how that works? I am reading as much as I can and trying to learn to do it health. Also, what do you guys think my calorie range should be?

 

[*Bunny*]

Word.

^^^

 

[*Bunny*]

Post up exactly what you eat and when...

also your workout routine, be specific

 

[jenscats5]

I don't understand exactly. I thought as long as you burn more calories then you consume you will lose body fat. I am a small girl, 5'3 and trying to tone up more then really bulk up. You guys seem to know so much, so I am interested in the best way to obtain my goals of losing a bit of fat and toning up my butt and thighs and abs. Can you please clarify how that works? I am reading as much as I can and trying to learn to do it health. Also, what do you guys think my calorie range should be?

How much do you weigh now??

To lose, take your current weight & multiply by 10 & also 12.... Use those numbers as a range of how many cals you should be eating per day....

As for the calorie expenditure, etc..... to a certain point, yes, if you burn off more than you eat, you will lose weight..... However, there is a point where, if your cals are too low, your body will think it's starving & hold on to every ounce of fat you have in order to "save" itself & it will feed off your muscle.....

 

[Daisy_Girl]

There is a BIG difference between caloric deficit to shed BF and starving yourself.

To shed BF, take your current BW and multiply it by 10-12. That should be your caloric range. Do not go below 10xBW.

If you do not eat enough, your body will think it is starving (well, it actually IS) and will start burning muscle to survive. Muscle is what keeps your metabolism humming along. If you destroy muscle, you destroy your metabolism. This will make losing fat VERY hard.

Muscle is muscle. There is no such thing as tone. Bulk comes from steroids and genetics, not weights. Definition and lean-ness comes from shedding BF and building muscle. This is done through diet and weights, cardio is a distant 3rd.

Diet is the MOST important thing. Diet will make or break you.