Thread: how to lose size on my bum & thighs

squats bar none are the best bottom half toners but keep the weight light and reps high to avoid bulking

I don't agree with the above.

If you want to get smaller you're going to have to lose weight. That means you're going to have to diet.

While you do squats and deadlifts. If you're inexperienced, work on mastering the form and getting the right flexibility before you start trying to lift a lot of weight.

And the entire "lift light weights for a lot of reps to get toned" idea is garbage. It's not true and it's not founded in anything that's true.

Originally Posted by gtbmed

I don't agree with the above.

If you want to get smaller you're going to have to lose weight. That means you're going to have to diet.

While you do squats and deadlifts. If you're inexperienced, work on mastering the form and getting the right flexibility before you start trying to lift a lot of weight.

And the entire "lift light weights for a lot of reps to get toned" idea is garbage. It's not true and it's not founded in anything that's true.

Agreed.

Want less fat? You have to diet. Training the muscles under the fat will make the area firmer and distort the appearance of fat, but "toning" is a misconception; "tone" comes with low bodyfat. Powerlifters who train primarily or exclusively with low-rep, sub-maximal loads (the opposite of what "toning" advocates suggest to "cut up your muscles"....i.e. the myth that high reps creates more detailed, chizzled looking muscles) have just as much tone as anyone -- but they have more bodyfat covering those muscles. The more developed your muscles are -- meaning the larger they are -- the better they're look, but you can't train them in such a way as to make them appear more detailed. That just comes down to how low your BF is.

The idea of a fat powerlifter is so over-propagated in the bodybuilding community that it almost frustrates me when I hear it.

There are tons of weight classes for powerlifters. Guys in the lower weight classes are as "toned" as anyone you'll ever see.

Same thing with olympic weightlifters. I would say these guys are pretty "toned":

That second Guy looks great!

Originally Posted by gtbmed

The idea of a fat powerlifter is so over-propagated in the bodybuilding community that it almost frustrates me when I hear it.

There are tons of weight classes for powerlifters. Guys in the lower weight classes are as "toned" as anyone you'll ever see.

Same thing with olympic weightlifters. I would say these guys are pretty "toned":

Those are weight lifters. I was referring to powerlifters -- the big fuckers benching, squatting, and deadlifting -- are the ones who tend to be hefty. They aren't always, but it's a generalization.

Originally Posted by fraseram

squats bar none are the best bottom half toners but keep the weight light and reps high to avoid bulking

LMAO - you're half right: squats are the bomb, but high reps squats are actually IDEAL for bulking. For cutting, keep the rep range low and the weight as heavy as possible.

Originally Posted by gtbmed

I don't agree with the above.

If you want to get smaller you're going to have to lose weight. That means you're going to have to diet.

While you do squats and deadlifts. If you're inexperienced, work on mastering the form and getting the right flexibility before you start trying to lift a lot of weight.

And the entire "lift light weights for a lot of reps to get toned" idea is garbage. It's not true and it's not founded in anything that's true.

Bingo.

Originally Posted by johnson 45

That second Guy looks great!

Stoitsov. He's beautiful:


To the OP - please read the link in my sig on getting started, and report back with your macros. You'll know what that means once you read the post. I'm a bottom-heavy female, too - trust me, I understand what it is that you want.

Originally Posted by Phineas

Those are weight lifters. I was referring to powerlifters -- the big fuckers benching, squatting, and deadlifting -- are the ones who tend to be hefty. They aren't always, but it's a generalization.

That's because when people think of "powerlifters", they think of the superheavyweights or the guys in the various weight classes 220 lbs. and above.

There are plenty of powerlifters lighter than that who are lean as hell. But at a certain point it's just unnecessary within the demands of their sport to cut down. A fat superheavyweight has advantages over a lighter one based on girth alone. Hossein Rezazedah exemplifies this in olympic lifting.

I think powerlifting is always associated with putting up huge numbers, and the guys who put up huge numbers are the superheavyweights. Those are the guys totaling huge weights that are always discussed. When people think powerlifting, they don't think of the guys at 181 who are lean and still moving huge weights.

On the diet portion don't always try to keep the calorie intake low. You want the average over a week to be lower but you need a couple days there a little higher than the rest to keep your body from going into survival mode and slowing down your metabolism making the whole process harder. It also makes the regaining of weight much easier.

The other thing with heavy legs is alpha 2 adrenoceptors. These turn on with insulin, so you want insulin low. This means you want carbs low.

Post up your current diet and training in detail, let's see how we can help you.

thank you all for your feedback!!! i would do anything to shift th weight off my bum and legs!

at the minute i am on a very low carb diet, only carbs i take in are in porridge for breakfast, i am 8st 10 but i just cant seem to shift the weight on my legs
i eat alot of fish and chicken with broccoli or other green veg.

i try to eat 6 times a day 3 of which are protein shakes, and every morning before breakfast i do cardio intervals for 25 minutes.

what am i doing wrong or what do i need to change or start doing?

Why are you eating porridge for breakfast? What time do you train?

Also, why are you eating six times a day - and why the three protein shakes? Doesn't that make it hard to keep your calories down?

Please read the link in my sig on getting started and answer my earlier questions. Also, are you on the pill? If so, get the hell off of it.

i train first thing @ 8am and eat porridge after i train, thats what iv been told to do previously, and was also told to eat 6 small meals and low carb protein to keep my metabolism fast.
why do you say about the pill? what effect does it have?

i have a very low carb diet, do you think this isnt suitable for me? or what would you say i should be eating ect.

The six meals thing has been debunked years ago - it will NOT speed up your metabolism. It just makes it easier to overeat if you're a skinny hard-gainer. You can do the porridge after you train if you like - or skip it if you like. Up to you.

The pill promotes ass-fat and suppresses the tiny bit of testosterone a woman's body is supposed to have.

Originally Posted by Richard Gears

whats porridge?

I think it's a generalized term for hot cereal. I have no idea though, i'm from America.

here's wikipedia's take

Porridge - Wikipedia, the free encyclopedia

ok thank you, hopefully it wont be long before iloose weight from the hip down!

built .... you need to lay off peoples meds dude. what we as women need and take is NONE of your business. would you rather her get abnormal bleeding and anemia???? if that is the reason she is on it (which by the way you have no idea because you did not ask you just assumed )
also I too eat about five times a day ... yet wait were you not saying I was not eating enough and need to gain 15 lbs?????

Originally Posted by fraseram

built .... you need to lay off peoples meds dude.

Dude?

Seriously? You think I'm a dude?

Originally Posted by fraseram

what we as women need and take is NONE of your business.

Oh stop, please! ROFLMFAO!

Originally Posted by fraseram

would you rather her get abnormal bleeding and anemia???? if that is the reason she is on it (which by the way you have no idea because you did not ask you just assumed )

If this is the case, there are FAR better meds than synthetic, ORAL anabolic steroids like birth control pills. You DO know that oral contraceptives are actually hepatoxic, oral anabolic steroids, right? That they completely suppress what little testosterone is in a woman's body, promote breast cancer and eventually lead to insulin resistance and type II diabetes, right? That they interfere with normal thyroid function and elevate SHBG by up to 400% while you're on them, reduce sex drive, and impair tendon healing, right? Of course you do.

I was on oral contraceptives for "therapeutic" reasons too, in my thirties. I had endometriosis. I was told it would control the bleeding. It did, but it also knocked out my thyroid and had me on type II diabetes meds by the time I was thirty eight and obese. Did I mention the obesity? No? Yeah, I ended up obese and depressed at 38 in spite of my 10k, 3x a week jogging and low fat diet. Good times - especially considering the fact that all I really needed was a higher-fat diet, less cardio and transdermal bioidentical progesterone cream.

Originally Posted by fraseram

also I too eat about five times a day ... yet wait were you not saying I was not eating enough and need to gain 15 lbs?????

That's right, YOU aren't eating enough. If you'll read the OP's post, she wants to DROP weight. Eating 6 times a day is a great way to overeat, but not always a great way to drop weight - for women on low calories, 6 micro-snacks a day can sometimes under-stimulate satiety. It certainly doesn't speed up metabolism.

Have a swell day.

Originally Posted by Built

I'm a bottom-heavy female, too - trust me, I understand what it is that you want.

Oh. Excuse me!

I know, right? It's not like I hide the fact that I'm female. LOL!

Originally Posted by Disciple

hey, im a 21 year old female, using my dads log in. i want to know how i lose weight and size on the hips, bum & thighs safely,
i train 3-5 times per week, i do interval training every morning on the treadmill before breakfast,
my thighs are 21inches and i would like to get them down to 19inches
my hips are 35inches and around my bum is 37inches,

what can i do and how do i do it to lose size?

Built's recommendations are chock-full of helpful science and absolute and undeniable smartness. However I hate counting or calculating macros and would therefore simply cut out pop, cola, sodas, junk food, sugary crap, etc. while worrying less about losing inches and more about what your mirror indicates and what your scale offers on a weekly basis.

Cutting carbs worked for me so far as belly fat and fat overall is concerned, but I've apparently stalled in my attempt to lean out further.

I'm currently performing super sets and have just started a form of HIIT cardio in my effort to continue reducing my body fat percentage.

Good luck in your efforts!

Originally Posted by Built

I know, right? It's not like I hide the fact that I'm female. LOL!

Your avatar shows a sports bra or bikini top, doesn't it? And though abs are largely useless in judging gender, I say your tiny waist and the flare to your hip bones indicates as much.

That said, I believe "dude" is a unisex term.

Curt, thanks for the props. I'm not a big fan of tracking either, however, it works and I'm a big fan of stuff that works.

I got from obese to healthy on the Atkins diet, but getting down to ripped needed pre-planning, a food-scale, and fitday. I'd watch it with the supersets and HIIT as you get really lean - for a man, unless you're on gear you're going to drop some lean along the way. For a woman, with a tenth to a twentieth the endogenous testosterone, this is even more problematic.

Originally Posted by Curt James

I believe "dude" is a unisex term.

It is, but fraseram was telling me to stay out of women's business. That implies to me she had NO CLUE.

Originally Posted by Curt James

That said, I believe "dude" is a unisex term.

Is it though? I don't any women that likes to be called a dude or that call their girlfriends' dudes. If your women said she was just going out with some dudes, what would pop into your head?

Originally Posted by fraseram

built .... you need to lay off peoples meds dude. what we as women need and take is NONE of your business. would you rather her get abnormal bleeding and anemia???? if that is the reason she is on it (which by the way you have no idea because you did not ask you just assumed )
also I too eat about five times a day ... yet wait were you not saying I was not eating enough and need to gain 15 lbs?????

uhhh Built's a chick with the booty and cans to prove it...are you fucking blind?

Originally Posted by Built

It is, but fraseram was telling me to stay out of women's business. That implies to me she had NO CLUE.

Originally Posted by Built

The other thing with heavy legs is alpha 2 adrenoceptors. These turn on with insulin, so you want insulin low. This means you want carbs low.

Post up your current diet and training in detail, let's see how we can help you.

funny how I recommended this same advice to a chick with fat legs and a fat ass and all she wanted to do was eat twinkies for breakfast...
good things came out; she fired me, and now pisses money away on Nutrisystem...and she still has a fat ass and fat legs LOL!