Ladies what about your Butt and Legs?
Fat on the butt and legs wouldn’t it be nice to be able to pop a pill and make that go away.
I have prepared a lot of women for various figure competitions over the years and been to a lot of competitions.
One of the things that all ways stood out for me , when you went to a female figure contest all the girls were always in great shape in the upper body I mean really lean, However there lower body legs and butt were still soft.
In fact some girls I would see from comp to comp and as they got leaner in the upper body they seemed too get softer in the legs and butt.
I would have the same problem with the girls I was coaching, it was always legs and butt that were the problem, even if I got them extremely lean in the upper body there bottom half could still be soft.
Why was this happening?
If you take a fat cell from a mans butt and from a woman’s butt for all intents and purposes they are the same.
The difference is where men and women store that fat,
Women’s bodies may prefer to shuttle calories into lower body fat after a meal, on top of possibly redistributing fat from upper to lower body fat. Yet, they can’t be moved out as quickly because the woman’s hard wiring is set up to keep it there.
Upper body gets leaner lower body gets fatter.
So the challenge is to get the fat cells to release the fat and not to pick it up again.
Why is it then that it’s so hard to get these fat cells to release?
The answer to that one is in this story, a friend of mine who is an Australian champion in figure competitions went and got thermal imaging done on different parts of her body. Among other things what this showed was red for where her body was warm going darker where her body was cold, what colour was her butt?? Black totally cold and this is a very fit girl, the reason it was black is because that area had very little blood flow.
This creates two problems first the blood borne hormones cant get to that area and second poor blood flow makes it harder to get mobilised fat away from the cell and burnt in the body.
Insulin levels also seem to have some effect on how well these lower body cells release there fat by acting on lipolysis the hydrolysis of fats.
So what you ask?
You just want to get that fat off your butt.
Ok, well for the person that is overweight a good eating plan with sensible exercise will work well.
What we are talking about here is some one who is fit and exercises regularly has a good diet is not overweight how ever they still cannot tighten up there butt and legs.
The process I use for leaning this kind of person up was developed by a gentleman by the name of Lyle McDonald a respected author and fat loss consultant.
This exercise routine was developed by Lyle to overcome the problems we have been talking about to move fat off the butt and legs.
The routine I am about to out line is quite full on and should be only done under a qualified trainer’s supervision as with all strenuous exercise consult your doctor first.
You will break up your cardio into 2 separate sessions. The first session will be high intensity interval cardio for 10 minutes. The purpose of this first session is to manipulate the adrenaline/ noradrenalin levels to mobilize the fat out of your fat cells. You then take a 5 minute rest after the first session.
Next you do 45 minutes of low intensity cardio. Afterwards you wait one hour before having a protein only meal. Then 2 or 3 hours later you can go back to normal diet, with carbs and fat included in the meals.
The reason why Lyle McDonald says it has to be done this way is because the high intensity portion gets the fat out of the cells, but there is a reduced burning effect at the muscle. It is then that you do the low intensity to finally be able to burn the mobilized fat in the muscle.
I have modified this program over the years with added supplementation and additions to get more fat burning happening.
I also use a special eating plan with it that works a treat.
When I am supervising any one on this program I carefully monitor there ability to recover as overtraining is a real possibility with this.
If you want more information on this drop me an email at
Congratulations to all those that started our Olympic lifting course every one is picking it up well.
Cheers
Mark bishop
A.S.C.A strength and conditioning coach
FLEXIT GYM
No comments:
Post a Comment