How often for lower body reduction?

[Jane P]

Hi Cathe,

I am one of those women who is very pear shaped and stores most of my bodyfat on my lower body.

I was wondering how often I should work my lower body? Is once a week enough for muscle work, or should I do it twice a week? Should I concentrate on cardio for the lower body, rather than muscle work?

Should I go heavy or moderate on the weights for that area? I'd appreciate any information you could provide, and thank you for this very helpful forum.

 

[Jane P]

Bringing this to the top.

Just bringing this to the top in hopes that Cathe will see and answer it. Anyone else please feel free to comment on what you know.

 

[Cathe Friedrich]

Hi Jane!

<center><font size="1" color="#ff0000">LAST EDITED ON Aug-22-00 AT 12:41PM (EST)</font></center>

There really is no exact formula of how to work this area. You just have to select one way and stick with it for about 3 to 4 weeks. If in that time you do not even see a hint of things going in the direction you had hoped, then you need to change things around and again wait about three to four weeks to see if things are starting to happen.

I have known people who carry their weight in their lower body and respond well to heavy training for legs one to two times per week. But then I know others with the same situation who say this made their legs bulk. And as for light weight training for lower body, I know some who say that three light weight workouts per week for lower body really helped keep their legs lean while others said that they didn't notice enough of an improvement to justify the monotony of the leg workouts.

So again, while this will require a bit of time and experimenting on your part, I will be happy to provide you with your first trial rotation to see how you do. Also, please understand that it is very important that you eat a healthy and balanced diet. This plays an equally important role when it comes to finding the right "formula" to help you reach your goals(as well as, of course, your overall health).

Fitness Trial Number One!!


Monday....PS legs/abs with heavier weight

Tues......20 to 40 minutes(work up to the time if you are new to this)of a walk/run program. Warm up for 7 minutes walking at a medium pace. Then walk fast for 2 minutes and run for one to two minutes. Keep doing this as long as you can or up to 40 minutes and then start cooling down by walking at a medium pace for three minutes. Conclude with a leisurely walk for an additional 3 to 5 minutes and a stretch.

Wed.......MIS with medium weight

Thurs.....off

Friday....walk/run program again

Sat....MIS do upper body only and abs and use a bit heavier weight with upper body if possible. PLUS do a 20 to 40 minute kickbox workout.

Sun.......step workout

Eat right, sleep well, drink water, listen to your body, and good luck

!