hardening up

[markl]

Hey all I hope you can help with this question. I have a lady friend that is looking to do another contest in about 5 weeks. She has pretty low levels of bodyfat and good shape, with descent symmetry. Her problem is her legs and butt are soft. I've trained a lot of guys but never have trained any women for competition, so I don't know if there are any tricks or suggestions that anyone can give to help. Any advice will be greatly appreciated.

 

[oldfella]

Women traditionally have a harder time getting rid of the fat around the butt and thighs. This simply requires a longer dieting period and being very strict with the diet. The fat in those areas is influenced by estrogen. So I would believe if you can get the estrogen levels down a bit, and I said a bit then she should be able to get rid of this problem fat. But hard diet, hard training should be able to take them down further. Just keep protein levels up to avoid losing muscle in other areas.

 

[Sassy]

It's hard for me to help someone with their diet. There are so many factors that can make or break it. It is better for women to start their diet further out, so she may have to just use this as a learning process. She's 5 weeks out, and can still lose some weight, so don't give up. From my experience, my legs are the last to look good, and usually done come out until the very end after I do some carb depleting.

How much cardo is she doing? What kind of leg routine is she doing?

 

[sassy69]

Low bodyfat is one thing - but does she have decent muscle mass and muscle that's been built over more than a couple years (i.e. muscle maturity)?

Its a different discussion if you are looking for chemical help.

But on the diet / training side w/ 5 weeks to go its pretty hard to make a considerable change. As Sassy asked - not knowing the diet its even harder to comment but the relevant questions are is she getting in enough protein to protect against catabolism? And for training best advice I can give is -
every day -

- cardio: stepmill at least 30 min + treadmill at angle 15, speed at least 3.0 for 30 min - at least 1x/day -but at 5 weeks out I'd say 2x/day.

- walking lunges carrying weights + hyper extensions - amazing ass burner