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I have a good figure (top half) but a bulky bum and thunder thighs. What can I do to change the way my legs look?
Michael Cowen says ...
For some people that's just the way they are built and for others, its more a question of fat being stored in that area and not in the upper body.
For a start, get you bodyfat %age assessed, this may help you to discover if you have body fat to lose or if you are just a natural "pear". Aim to do a good amount of cardio training and try to build the intensity by using interval training rather than just plodding along for hours at a time. Some strength training is important as this will help to increase your metabolism as well as giving definition to your muscles. Unfortunately it's not possible to lose fat from a specific area of your body, sso forget about those special toning pants or any other wonder devices.
The good news is that being pear shaped does not carry the health risk that abdominal fatness does so you don't need to worry there.
Michael Cowen, Personal Trainer, Westwoods Health Club, Edinburgh
Mike Heatlie says ...
It sounds like you have an estrogen imbalance. This is typical in women but specifically in women who participate in aerobic activities such as aerobic and spinning classes etc. and who do little resistance exercise. I would strongly recommend eating many green vegetables such as broccoli and cabbage that contain indole-3-carbinol that reduces the production of estrogen that contributes directly to the prevention of estrogen-enhanced cancers including breast, endometrial and cervical cancers.
You should also change your training program to focus on resistance training with a quality load, rep range of 12-15, and very little rest between sets. This produces the anabolic hormones testosterone and growth hormone from the production of lactic acid; these are the key ingredients for fat loss.
Mike Heatlie, Personal Trainer, Mike Heatlie Personal Training
Joanne Besser says ...
You have probably noticed over the years that we all hold weight in different places – this is pre-determined to an extent by our chemistry – however, there are things you can do to alter your figure:
1) Lose Fat: If you are carrying excess weight around your legs the best way to slim them down is to reduce your overall body fat.
Unfortunately, as and hourglass or pear shaped figure you may find that your legs are the last place the weight will disappear and therefore results may take a while. Start a cardiovascular exercise routine that raises your heart rate for at least 20 minutes 5 times a week or 30 minutes 3 times a week – this will help you to burn excess calories and increase your lean tissue which will in turn.
2) Tone Muscles:Toning your lower body will lead to a sleeker, slimmer look for your legs: Your cardiovascular training will help improve tone, but you can work them harder by trying some specific exercises including:
- Squats:Start standing... Lower your bum towards the ground until knees are at a right angle… Squeeze bum to rise back to standing… Repeat 10-20 times.
- Lunges:Start standing... Step forward with one leg and lower back knee to the ground… Push back off front leg to rise back to standing… Repeat 10 times on each leg.
- Leg squat to bench: Stand on one leg with other leg lifted… Lower body to the bench in a controlled manner by bending standing leg… Push back up to standing… Repeat 5-10 times on each leg.
- Hamstring curls: Lie down with bent knees, feet flat on floor… Squeeze buttocks and thighs to lift hips up so there is a straight line from knees to shoulders… straighten one leg, keeping knees in line with each-other… drop toes back down floor… Repeat 10 times on each leg.
Try a combination of the two strategies above and you should notice dramatic results.
Joanne Besser, Head Personal Trainer, Oomph! Fitness
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