Glute/Butt question...

S

Squattin

0
Hello! This is my first post. I was hoping maybe Sarah or one of the experts could field this one...I've been weight training and doing cardio 4-5 times a week for about 3 months. I've also drastically changed my nutrition...eating 5x a day, lots of lean protein/veggies, no sugar and table salt.

I'm really happy with my results...I've gone from 135.5 lbs. to 118 lbs., and from about 32% bf to 24% (according to my Tanita scale). I'm 5'4" and 35 years old.

My upper body is looking great, but I'm still not pleased with the lower body. I have lots of flab underneath my butt, the kind that makes the back of your legs look terrible in a swimsuit or shorts.

I work out legs 1-2 times a week; I do squats, sumo squats, lunges, deadlifts, leg extensions and leg curls. Do you guys think I need to do more, or just need to give it more time? My other fear is that maybe my body at 35 isn't resilient enough to spring back. Any advice is welcome, thanks!

Jen Smith
 
Jen:

I think your leg workout looks great! (Feel free to add some calf raises to really sculpt them).

As for the flab underneath your butt; I have a few suggestions. First, try adding an incline leg press and keeping your feet high (towards the top) of the foot plate. This will target your glutes/hamstrings. I'll also tell you that typically you can't spot reduce; the leg workout is only one component of a complicated equation.

What is your cardio looking like? I see you've been training for about 3 months; have you changed up your routine? If not, you may have hit a bit of a plateau or stagnated in your progress. Try changing the order, rep count, exercises and weights you use during weight training and try doing HIIT cardio and try some group exercise classes. I've had clients report great success in a body pump/body bar class. These are VERY effective.

And congratulations on your success!! It's great to see such dedication!

Adler
 
Thanks Adler! Yeah, my cardio could probably be better...I do different stuff--the stairclimber (where the stairs actually come down from the top), treadmill, the stairstepper and elliptical machines...but I do admit that the cardio is more of an afterthought than an integral part of the workout.

HIIT stands for...high impact something...??

Thanks again!

Jen
 
High intensity interval training

Basically whatever cardio exercise you do, you go as hard as you can for a set amount of time, then at a lower intensity for the same amount of time.

example,

Run hard for 30 seconds, then walk fast for 30 seconds

then repeat.
 
HIIT is a great way to burn extra calories during cardio work-outs. I think the only way to get rid of the fat is to stay consistent with your cardio, and eat a clean diet. And have patience.
 
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