saddle bags

[min1e]

Whats the best work out for saddles bags. most of the time i do lunges and the leg press with my toes pointed out i was told to do it that way so that it would work out my inner and outer thigh, but what else can i do. would it be best to do lunges going forward or back wards. Ive seen great results by doing these workouts, but im to a point where its not working anymore and im not seeing anymore results.

thanks

 

[vinylgroover]

what are saddle bags

 

[min1e]

its what most women have under their butt

 

[vinylgroover]

its what most women have under their butt

OK.

Replace free bar squats for leg press. Squats will work your whole leg/glute area alot more than leg press. You 'need' to squat to improve that area.

Lunges are a good exercise. it's difficult to maintain balance doing them backwards.....i suggest doing them forwards. Use a decent weight so that you're experiencing failure around 8 reps. Don't sit there doing 15+ reps.

Stiff leg deadlits are also a good exercise for that area as are 'good mornings'.

There are plenty of exercises you can do for that area.....use them all (doesn't have to be in the same workout).

You will probably see most benefit from the squats.

 

[min1e]

i do squats all the time my leg work out usually consits of 20 reps on the smith machine, 20 reps on leg press , 15 reps on the hack squat i think thats whats its called then i do 20 reps of lunges (backwards) then i do 20 reps of leg extensions and then as many calf raises. I do six sets of these. I use to do walking lunges every day and now ive lowered it down to 3 times a week i think that is why i was able to see results right away i was even doing squats every day. Question does this have a lot to do with my diet?

thanks for the help

 

[vinylgroover]

Yes it does have alot to do with diet, but also building muscle. It goes without saying that your diet needs to be clean. If it isn't, have a good look at your diet, take out the unnecessary saturated fats, increase your protein intake and you will see a difference.

But, you still have to build muscle in order to 'tone' the area up.

Quite frankly, 15 and 20 reps will not build much in the way of muscle. You need to work 'harder' by lifting heavier and bringing your reps down. 15-20 reps is really endurance training, not weight training.

You need to work in a rep range of 12 (if not lower) and start building muscle. Don't worry, you won't look like a muscle monster, it's alot harder than most people think to build muscle.

Replace smith machine squats with free squats. Free squats is the king of lower body exercises.......they will work wonders for you.

You shouldn't be working your legs every day. what you need to do is hit the gym, bust your ass and then let your muscles recover and grow. I know your goal is to 'tone' up, but to tone you need to build muscle......the only way to build muscle is to apply enough resistance in the form of weight to stimulate muscle growth.

 

[min1e]

thanks for the advice tommorrow i will be doing my leg work out and i will give it a try about the diet i have this trainer who gives me these workouts and diets, but the one diet he gave me was like pure protein and very little carbs i guess it was kind of like a body building diet i was on it for 3 weeks and lost almost 10 pds, but this weekend i totally cheated on my diet i couldnt do it anymore, then i thought about it, i dont know why he put me on this diet if im not even trying to compete i just want a diet that will help me to get lean if you can please help me out i would really appreciate it the reason being is that i told this trainer that i couldn't do it anymore and if he could give me some other type of diet and he said no he wanted me to stick to this one and get results right away

 

[vinylgroover]

thanks for the advice tommorrow i will be doing my leg work out and i will give it a try about the diet i have this trainer who gives me these workouts and diets, but the one diet he gave me was like pure protein and very little carbs i guess it was kind of like a body building diet i was on it for 3 weeks and lost almost 10 pds, but this weekend i totally cheated on my diet i couldnt do it anymore, then i thought about it, i dont know why he put me on this diet if im not even trying to compete i just want a diet that will help me to get lean if you can please help me out i would really appreciate it the reason being is that i told this trainer that i couldn't do it anymore and if he could give me some other type of diet and he said no he wanted me to stick to this one and get results right away

I don't think carbs are all that bad, There a good carbs and bad carbs. Bad carbs are processed foods, which contain high amounts of sugar/starch. Stay away from them.

Eat good carbs such as grains, wheats, plenty of vege's, fruits etc, but eat them earlier in the day or immediately after your workout. These are the times that your body is least likely to store carbs as fat.

Drink alot of water, and eat lot's of fibre. Fibre helps the body breakdown fat.

If you are working with heavier weights, you will need some carbs to energise your workouts.

It's in a personal trainers best interest to give you a crash diet to follow, because unless you see results quickly, you'll get rid of him. But crash diets don't work.

Eat up to 5 or 6 meals per day if you can to spark your metabolism.....keep it working.

 

[BlkWS6]

Originally posted by vinylgroover


I don't think carbs are all that bad, There a good carbs and bad carbs. Bad carbs are processed foods, which contain high amounts of sugar/starch. Stay away from them.

Eat good carbs such as grains, wheats, plenty of vege's, fruits etc, but eat them earlier in the day or immediately after your workout. These are the times that your body is least likely to store carbs as fat.

Drink alot of water, and eat lot's of fibre. Fibre helps the body breakdown fat.

If you are working with heavier weights, you will need some carbs to energise your workouts.

It's in a perosnal trainers best interest to give you a crash diet to follow, because unless see results quickly, you'll get rid of him. But crash diets don't work.

Eat up to 5 or 6 meals per day if you can to spark your metabolism.....keep it working.


I think that is solid advice. In fact I have taken this approach recently and have seen awesome results. I really think that if you eat good sources of carbs and time them correctly they really arent bad at all. min1e I suggest that you take a look at Hansel's thread about eating healthy and staying lean in the diet forum. It is basically just what vinyl is saying, and Hansel provides a good ratio for protein, carbs, and fat as well as listing good sources of food from which one can obtain the necessary nutrients. I have seen EXCELLENT results within the last 2.5 weeks, I have stayed strong on every single one of my lifts and my bodyfat is dropping at a pace that makes me really happy. Granted this is a very moderate diet, and one may not see results as fast but the moderation is what I love about it. I find that Im not experiencing any real cravings for junk because it isnt too restrictive, and I have always found that I have tons of energy and strength to go with it. It is great!

 

[MsBeverlyHills]

walking lunges are a total waste-- & they look goofy... load 25lb plates on the bar & do 10-15 of regular lunges (each leg)... that should tighten up your saddle bags.

 

[JJFigure]

The problem is your "saddle bags" are fat - can't tighten up fat. You can develop the muscle underneath, but that fat will only minimize through diet.

I do agree you should increase the weight in your lower body movements and increase the reps. A lot of trainers will put women on these silly lower body routines because most women freak at the thought of lifting real weight, not because those routines are effective.

And honestly, you may have to be resigned to having some degree of visible fat in that area. I've been dieting my a$$ off for competition, and I still have a little at ~10% bodyfat. It's the curse of the female fat pattern.

 

[louden_swain]

Decrease caloric intake and burn calories!!

Make sure you break a good sweat. . .intensive cardio combined with strength training should do the trick!

( ) ( )
II II

 

[slinky]

Can I suggest that you folks travel on over to the women's board and check out min1e's routine? She has posted it over there. Uh, I'll post the thread title here to make things easier. Here it is: _ hi, girls i need an opinion to my diet and workout

I also suggest to can the lunges and smith machine squats and begin performing regular squats. I'd also suggest deads since they really also work the glute/ham tie-ins nicely. SLDL (stiff leg deadlifts) are good, too.

But I get this sneaky suspicion that your trainer doesn't know how to properly train you in the ways of regular squats and deads. But still ask your trainer about these exercises. And I do suggest a rep range of 8-12 for your exercises.

And JJ: I don't mind SOME bodyfat! I don't like below 10%. And I feel your pain!

And oh my gawd, ain't the word "TONE" a four letter word? eeeks!

 

[min1e]

i just got back from the gym and i followed vynlgroovers advice i added more weight and did less reps around 12-15 on each and oh my god did i get a work out as i said that i usually do 6 sets of everything that i had mentioned, but today i couldn't i could only do five my legs were on fire. It felt good though. i also did cario for 30 min (intervals) and i am also following hansels diet i think that this is something that will work for me. thanks everyone

 

[vinylgroover]

i just got back from the gym and i followed vynlgroovers advice i added more weight and did less reps around 12-15 on each and oh my god did i get a work out as i said that i usually do 6 sets of everything that i had mentioned, but today i couldn't i could only do five my legs were on fire. It felt good though. i also did cario for 30 min (intervals) and i am also following hansels diet i think that this is something that will work for me. thanks everyone

Good for you.

Do that each time you go to the gym and strive to increase the weight you use on all your exercises. As soon as a weight becomes easy to get 12 reps, bump the weight up again and so on.