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Toning the inner thighs and abs.

C

cocolove

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Hello all!

Abs; I am a woman, so I would like nice defined abs (not muscley). Just wanted to know some tips on how to get that, and how to I guess, have a flat stomach. Thank you.

Inner thighs: I have heard 2 theories so far about toning the inner thighs. 1. do lots of inner thigh exercises with low weight, high repitition, and cardio. 2. do not do inner thigh exercises because the inner thigh muscles are one of your biggest leg muscles, so just do squats and lunges, etc. I just want to know what REALLY works. Thank you!

Thank you!

cocolove
 
Toning anything is all about your bodyfat percentage, some people just hold fat on different areas. To lose fat you need to exercise and manage your diet well, thats all there is to it.

Now awaiting the usual shitstorm of arguments on toning and shaping muscles.
 
I can't remember who said it, but: "The only way that you can shape your muscles is with a knife."
 
Biggly said:
Lunges seem to work well for shape.B.
Click to expand...

hi gazhole you have been here from 2004 and finally become a moderator, (Congratulations on that by the way, you deserve it :thumb:), but biggle has only been here since dec 2007 same as me, how did he become a moderator so fast, and as a moderator shouldnt he know there are no shapeing exercises, its all about the bodyfat %.

as for the answer to the question, exactly what gazhole said.
 
UFC rocks said:
hi gazhole you have been here from 2004 and finally become a moderator, (Congratulations on that by the way, you deserve it :thumb:), but biggle has only been here since dec 2007 same as me, how did he become a moderator so fast, and as a moderator shouldnt he know there are no shapeing exercises, its all about the bodyfat %.

as for the answer to the question, exactly what gazhole said.
Click to expand...

Hey, moderators arent infallible. You'd have to ask Prince for the exact reason why Biggly is a mod because it's not really our place to run IronMag, but since you asked me i think B generally gives really good advice and is a dude you wanna keep around, yknow?

And thanks man, i was pleased with the modship too :thumb:
 
I have found doing some low to med weight high rep lunges and squates . should over a period of time help define and shape rather than bulk up.
But also a good diet plays a big part :)
 
Abs are made in the kitchen.

As far as your legs: Sumo squats, lunges, lateral lunges, IMO.
 
Well I thought I'd go beyond the "abs are made in the kitchen" stuff and actually answer the question.

Lunges force one leg to do the work and this does tend to work the inner thigh more than the squat, which mainly hits the muscle that wraps around from just above the knee to the glues, for that 'peardrop' look.

If she'd just said "I wanna tone me thighs" I'd have given the boilerplate "eat less cake and do some exercise" response but she mentioned a specific PART of her thigh.

Saying 'you can't shape muscle' (apart from the fact that changing the size DOES change the shape) ignores the fact that limbs do not have just one muscle. The thigh is not just "quads n hams', there's a bit more to it. Get yourself a biology book.

Squats are just about straight up and down, lunges are about balance and power in control and do tend to hit the inner thigh muscles harder. I COULD have recommended some leg-swinging exercise specific for the inner thigh but leaned more in the direction of 'do the basics - and here's a basic one that hits that area'.

So I'm perfectly happy with my short simple response. That I had to explain it is fine, that's what discussion is about I guess.

As for why I've been elevated to mod status, that came about because a long-term regular suggested it, as most of my posts are helpful, informative and backed with knowledge. I'm a helpful kinnda guy. Qualities for a mod include patience, fairness, familiarity with the rules, a desire to keep the forum helpful and pleasant and it helps to have knowledge on the topic. As the author of both a well-selling ebook and software on the topic I do indeed have a good general knowledge in this area.

Being a member of this particular forum for a long period of time is not in itself a qualification.

Also as far as I'm concerned IanDaniel is the main nutrition mod, I'm kinnda like a back-up sidekick, the other half of a comedy due, and I like to think our bantering and bitchin' adds to the site's entertainment value.

:moon:

Besides, most of what I'm likely to be doing is removing obvious spam, where my qualification of being online a lot trumps everything :P

To UFC - you ask why I'm a mod and you're not? Well, did you ASK? No, so no surprise there. I'm an 'elite member', meaning I PAID to use this site. You? Not so much. I have a website with a lot of visitors which I've placed a link on to drive traffic here - and you..? I'm online 6 to 10 hours a day - you?

I should add that there's no reward for being a mod, just extra responsibility.

Others have been members here a lot longer than me (or Gazhole) and they're not complaining. If you were just curious I hope I've answered you, if you do wish to actually complain, talk to Prince.



B.
 
UFC rocks said:
hi gazhole you have been here from 2004 and but biggle has only been here since dec 2007 same as me, how did he become a moderator so fast, and as a moderator shouldnt he know there are no shapeing exercises, its all about the bodyfat %.
Click to expand...

it's really just symantics, isn't it?

I don't think he meant that you can actually change the shape of a muscle.

females often use the word "tone" meaning that they want to firm up and lose bodyfat and not "get big", it really comes down to explaining to them that the only thing you can do is build a muscle and lose bodyfat, however to many the end result of that process is called "toning".
 
To UFC - you ask why I'm a mod and you're not? Well, did you ASK? No, so no surprise there. I'm an 'elite member', meaning I PAID to use this site. You? Not so much. I have a website with a lot of visitors which I've placed a link on to drive traffic here - and you..? I'm online 6 to 10 hours a day - you?

I should add that there's no reward for being a mod, just extra responsibility.

Others have been members here a lot longer than me (or Gazhole) and they're not complaining. If you were just curious I hope I've answered you, if you do wish to actually complain, talk to Prince.

B.[/QUOTE]

hi Biggly sorry if i offended you, i am not saying that you dont deserve it, because from your reply i can see that you. i was just curious how it happened so fast for you. and if you look carfully at my post you can see that i never asked why i am not a mod, i only asked why you are. i dont want to be one because like you said its extra responsibility, and i dont think i deserve it, well at least not yet.

hope that cleared things up, sorry :thumb:
 
No worries :)

When it was first suggested to me my immediate thought was "Well I haven't been here that long..?" but heck, why not? I've been involved in bodybuilding since .. I dunno. Lemme check..

Well I registered biggly.com around the middle of 2004 and that was after producing a beginner's book (which you can get for free from the site) so it's not like I've only been doing this a couple of months.

You're doing well to still be here, as I've noticed a number of people joined up around January and have disappeared already (no surprise there!)

No offence was taken by the way.

This site is a great resource and I'm happy to do my bit to help, especially those who are really trying but stuck, plus I get to learn stuff too.

Talking of learning stuff was going to ask just how exactly one does a lat' spread?

However sniffing around I suspect I've figured out why I don't seem to be able to do one. I don't have a subclavius muscle!

"Some people have one, others don't and some people have two."
cbs4.com - Useless Body Parts

Or maybe I'm just doing it wrong?

How does one spread one's lats? I can tense them but I've never figured out how you do that spread thingy?



B.
 
Thank you all!

Okay, so I guess the so called real answer is; diet, some strength training and cardio. So, if a woman wanted to be so called "toned" looking but not buff, then would she just; eat good, strength train with low weight, high repitition, perform cardio, and keep a moderate amount of body fat that she wouldn't appear "buff"?

Thank you again!

Cocolove
 
Who said anything about high reps?

The point of resistance training is that it provides resistance, ie the weights are there to be heavy. I guess it depends on what you class as "high" but generally you should be sticking within 6 to 15 reps, more typically 8 to 12. I don't mean just lift it for X number of times but a weight you could not lift more than X number of times. You don't have to train to failure every set but should at least come close to failure (where you can't lift it another rep).

There are some technical issues, women have fewer Type11 fibers, lower testosterone and so on but if anything that's all the more reason to work out like the guys, don't go that little purple weight for 25 reps route.

You can use the little purple things to warm up with, then pick up something made from cast iron and heavy, ie a real weight.

That will shape your muscles (because larger muscles are more rounded!!) and the increased size will help your body burn off calories - muscle tissue sucks up calories rapidly - and no, you won't look like a guy.

The notion that you should retain some bodyfat to look smooth and feminine is kinnda cute. I say that because for you to get anywhere near the physique of a ripped male bodybuilder would take you years and probably some steroids. Trust me, you're not going to get all ripped and muscular by accident; you should use the most powerful techniques you can to make up for the fact women generally take longer to progress.

Don't hold back because you're scared of major results - many women give up as the results are so slow, and that's often because they do indeed stick to light weights when they should be lifting much heavier.

I'm guessing you came here because you want results, methods that actually work, as opposed to those ego-destroying magazines that promise results on high carbs, near-zero fat and little weights with lots of cardio whilst nibbling fruit and lettuce? No, high protein, heavy weights, low reps and lots of sleep!

Do your cardio on different days from weights.

Asides from that, I think you've got the idea ;)



B.
 
Biggly, thank you! You just pointed out some great things with that last post! I do have another question too! I have seen "buff" woman. Not just in magazines. And it seems like some woman build muscle faster and can buff up more then others. So, does this mean that all the "buff" woman are taking some kind of steriod or else they workout and lift very very heavy weights? Thank you for all of the tips and advice! I really appreciate it!

cocolove
 
Women are just as likely to take steroids as men (and more likely to take 'slimming pills') so yes, many are juiced. A good tip is to look at the jaw, jaw muscles and brow-line. The more masculine they look the more testosterone they have - but some women just naturally have more.

My own opinion is that large jaw muscles are a giveaway - I don't know ANY female bodybuilder who actually exercises her jaw...

I'm certainly not saying that all 'buff' women take steroids but if they're not lifting heavy they're doing the opposite, light weights and high reps on a frequent basis - but we're talking serious volume to do that.

Think 8 or more sets per exercise, multiple exercises per bodypart kind of volume. That can work but it's agony; what use buffed arms if scratching your nose is painful?

Also women can often respond even better than men to creatine, developing shape within a week.

The really important thing though is tied in to what I said about the magazines (and this includes guy magazines of the bodybuilding type). Such things are designed to shred your ego and leave you feeling helpless, a miserable wretch who just doesn't have it. But perhaps you could if you buy Brand X product..? OK, Brand Y..?

Do Not Compare Yourself To Others until you are already Buffy the Buffed.

Your battle is to overcome your own challenges, to whip your own body into shape, with every tiny improvement being an improvement, a very special and lovable thing to be cherished and nurtured like a little furry thing that needs milk.

Every time you gaze at someone else's amazing physique and compare it to yours it's like stamping on your inner kitten.

Quit stamping on kitty! Feed and cuddle kitty, help her grow into the lithe sexy tigress you are. How do I know you are? Because you're trying, that's almost good enough for me - if you don't quit and you don't stamp on kitty.

Who cares what other people do or how they look? You're just a kitten! Grow before you compare growls - or you'll just feel like shit and give up.

Lifting heavy works. Don't worry about what else can also work, just do what works.


Grrr etc.



B.
 
Thank you Biggly! I like the way you used the kitten to say what you said! That gives me a great new way of looking at it! Thank you again!

Here is another question that is off this subject, but I'm asking it because it seems like you know what you are talking about. What is a single leg squat? Do you just use one leg or something?

Thank you again!

Cocolove
 
OK, that was mean of me (poor kitty)...

Yes, a single leg squat is just that, a squat with one leg. You'd usually use dumbbells rather than a barbell, if only to keep your center of balance lower.

Some people hook the non-working foot on a bench or box, some just hold it off the ground. Personally I think weighted lunges are just as effective and work your trunk core muscles more, though they do require more balance and co-ordination.

As your inner thigh is the issue I'd say stick with lunges, for the 1LS is going to hit your outer quads more.



B.
 
Thank you Biggly!

I would ask you more questions, but I don't know if you would enjoy being asked more questions. Thank you for the great information that you have given me!

cocolove
 
I love questions, on topics I know about, cos it makes me feel smart :)

My wife has a Phd, my hobby is picking up heavy weights and putting them down again; I need all the help I can get ;)

Besides, for every dumb question asked at least 30 lurkers too shy to post will go "Aah!" and obviously it's not jus' me that gets to tease you either.

Go for it



B.
 
Last edited:
Thank you Biggly! Here are some questions:

Nutritional questions: You mentioned a high protien diet is optimal, is this high protein, low carb? I guess that it would maybe depend on my vision for myself. I want to be healthy, toned, energetic, etc. Not bulk up or go on yo-yo diets, or swing my body fat around. Just on a day to day healthy basis plan. What kind of ratios of carb, protein, and fat do you believe is good? I know there is no "one right way" to eat, I would just like to get your opinion.

Next question: I make a chocolate with (all organic raw ingredients) coconut butter, chocolate beans, agave nectar, vanilla, celtic sea salt, and sometimes nuts and/or cacao butter with it. But, I tend to eat a lot of it sometimes. Just wondering if this is a not so good choice to be making. Or maybe I already know the answer to that? I also make nut and seeds bars with raisins, honey, salt, and vanilla. Which I eat almost everyday. And I tend to not eat so much at night (dinner), is this okay? Like sometimes just an apple, or some celery sticks with nut butter and honey. Also, do you need a pre-workout meal and a post-workout meal? And what is the timing of those meals if any? Maybe just give me some "basic" tips on diet, if you would like.

Exercise questions: Is there a "best" time of day to exercise? And how many cardio sessions do you recommend per week?

Thank you so much! I really apprecaite it!

cocolove
 
For a steady regular intake you shouldn't push your carbs too low and it wouldn't be practical anyway. Something such as carbs 50%, protein 35%, fat 15% is reasonable, if you keep the calories under control. If you struggle with hunger or anything, reduce the carbs a bit and allow more fat and protein. Same calories, less hunger basically.

35% of your calories from protein doesn't sound a lot but it's higher protein than most people eat.

Your organic choccy sounds delicious. Fattening as all feck but delicious. I'd suggest you cut right down on the volume but good news: you can stuff yourself with some immediately after a workout. Preferably without the nutz.

Those grain bars are just plain fattening, especially the honey. Sorry.

Best time to exercise? Technically you have higher testosterone in the mornings but whatever time you'll actually do it, with intensity, is the best time.

Not eating much at night is fine but I'd suggest the odd glass of milk for the protein. I don't believe the human body is so dim it doesn't know it's asleep and adjust accordingly but you can only store protein for short periods, about 3 hours, so bear that in mind and follow the tradition of a warm glass of milk at bed.

Talking of protein you asked about pre and post workout, well a lot of people will disagree but I firmly believe you need protein before, well before if not fancy isolates or anything, and carbs after. Carbs are more important than protein post-workout, I know that's bodybuilding blasphemy but there ya go.

Time - protein somewhere between 2 hours and half an hour before the workout, about 1 and a half is ideal, plenty of carbs, NOT fructose, immediately after.

Cardio sessions - for your goals you could do it on 2, 3 would be better.


The above is just my opinion of the top of my head but obviously your exact genetics, lifestyle and so on play into it, as do your preferences. I've no doubt plenty of people would pick holes in what I've said but as general guidance it'll help.

In my opinion :)



B
 
Gosh! Thank you Biggly! I think (from experience) that I would have to up the fat and protein a little to keep satisfied. We'll see though. And I'm guessing that the carbs are grains, fruits and vegetables.

Why is the chocolate so good after my workout? And why without the nuts? Hmm, because I need more carbs after a workout and the protein in the nuts lowers the insulin or something like that?

Just to clarify; what I meant about the later in the day eating was, what I listed was my dinner. Not my bedtime snack.

How many meals do yoy recommend a day? Let me guess, six?

Wow, I guess I have a lot more nutritional questions at the moment. I hope that you are okay with that!

Thank you again!

cocolove
 
Why is the chocolate so good after my workout?
Click to expand...

The sugar, for recovery, which is the first step of growth.

And I'm guessing that the carbs are grains, fruits and vegetables
Click to expand...

Well, veggies come first most of the time.

Meal frequency - at least 4 properly balanced meals. Yes, 6 is better for nitrogen balance. Split the difference and call it 5 ;)



B.
 
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