HOW MANY SQUATS................

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Aclama

Joined: Jun 12
Posts: 17

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Posted: 24 Jul 2012, 11:41
I wanna make my thighs leaner and my butt tighter.

How many squats should I do per day to see results in a month? (i'm naturally 'skinny' but i do have to burn fat on my thighs)

**i'm planning on doing everyday (with resting included of course) for a month, an X amount of squats. i just need to know how many and if i need to add weight to it.

***My data:
-I'm 16
-I'm a female
-My height is 1.59cm
-I weigh 47.0
-I'm eating healthy. (proteins!)
-3 1/2 week since I started Atkins diet.

****I go to the gym and usually do:
-I start with 10mins of bycicle.
-I continue with 20mins of elliptical. (I go as fast as I can)
-And I finish with 20mins of trademill.
+200 abs.
holfraz

Joined: Mar 12
Posts: 178

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Posted: 24 Jul 2012, 14:57
Do as many as you possibly can; until your legs feel like jelly, and are shaking. Stop when you can no longer maintain proper form and alignment. Ex: start with 3 sets of 15-20. Adjust according to how you feel afterwards. If you feel like you can do more, do more. If not, do less and work your way up to as many as you can possibly do while still being able to maintain proper form. Make sure to rest each day in between bc your muscles need time to recover. Otherwise, you'll just end up tearing them up. You'll probably be really sore afterwards but this is normal and will decrease as your muscles adapt to the stress you are placing upon them. Good luck!
Aclama

Joined: Jun 12
Posts: 17

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Posted: 24 Jul 2012, 15:05
holfraz wrote:
Do as many as you possibly can; until your legs feel like jelly, and are shaking. Stop when you can no longer maintain proper form and alignment. Ex: start with 3 sets of 15-20. Adjust according to how you feel afterwards. If you feel like you can do more, do more. If not, do less and work your way up to as many as you can possibly do while still being able to maintain proper form. Make sure to rest each day in between bc your muscles need time to recover. Otherwise, you'll just end up tearing them up. You'll probably be really sore afterwards but this is normal and will decrease as your muscles adapt to the stress you are placing upon them. Good luck!


Do i have to add weights?? i don't want to create muscle mass, just tone up my buttocks and thighs.
evelyn64

Joined: Jan 08
Posts: 520

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Posted: 24 Jul 2012, 15:24
Have someone at the gym show you how to use the squat rack - you need the correct form, etc. or you can hurt yourself. Basically, you add weight to a barbell that sits on the rack just below shoulder height then you lift up under it with the barbell on your shoulders, step back and do squats. You should have enough weight that you start to have difficulty after 8 to 10 reps. Start out with about 3 sets of 8 to 10 reps with a minute or so in between sets to rest. But like I said, do get some instruction about proper form, etc. BEFORE doing these on your own. Conversely, you could hold some free weights at your side but it's not the same as the squat rack. Just be sure, as with the rack, to use heavy enough weights that you feel fatigued at the end of the first set.

You won't create a lot of muscle mass because a) you are just starting out, and b) you are female so you lack the testosterone necessary for bulking up (those bulging female body builders use steroids, etc.). I've been doing the squat lifts for about a month, twice a week as part of an overall weight training program with a personal trainer and I really see and feel a difference already.

IT NEVER GETS EASIER - YOU JUST GET BETTER.



Nimm

Joined: Dec 10
Posts: 669

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Posted: 24 Jul 2012, 15:40
Aclama wrote:
Do i have to add weights?? i don't want to create muscle mass, just tone up my buttocks and thighs.


"Toning" is basically a made-up marketing term used to sell exercise equipment and DVDs.

If it means anything, it means a combination of lower body fat and some muscle mass. If you have a high level of body fat, the muscle underneath will not be particularly visible. If you have low body fat but little muscle mass, you will simply look skinny.

How to achieve the results you want depends on your current condition. If you have high body fat, you will need to reduce that body fat while preserving as much of your existing muscle as possible. If you have low body fat but little muscle, you will obviously need to increase your muscle mass, while minimizing body fat gain.
Those goals require very different strategies. The first, for example, requires consuming fewer calories than you expend every day, while the second will require a small degree of overeating. And if you are unwilling to overeat at all, to avoid any increase in bodyfat, a recomposition (reducing body fat while adding muscle, and staying at roughly the same weight) is possible but quite slow.

In all 3 cases, however, the use of freeweights during squats will provide better results. If you wish to grow muscle, however, progressive overload will be the key. In a nutshell, progressive overload means slowly increasing the amount of your lifts over time. (note: this is not necessary for beginners, who can grow muscle mass by working with lighter weights for repetitions "to failure," meaning you do as many repetitions as you can. This will not work indefinitely, though. Eventually you will need to start increasing the amount of the weight you lift - but long before you get to the point where you need to, you will probably have started doing so already).

If you want more unsolicited advice, a full-body barbell lifting program centered around the major compound lifts (squats, overhead press, bench press, deadlifts, etc), in combination with an appropriate nutrition plan, is the best way to achieve the "toned" goal most people have in mind when they use that term.

EDIT: And as the poster above me said, do not be afraid of the idea of growing new muscle mass in general. You will not accidentally become a bodybuilder overnight, or likely ever, unless you are using anabolic steroids. An average woman could lift intensely for many years without achieving the "bulky" look that many wish to avoid.
vmango

Joined: Jun 12
Posts: 17

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Posted: 25 Jul 2012, 08:29
Nimm beat me to the punch and his post is DEAD RIGHT in all facets.

Just to add to the notion of "toning" as a marketing term. Women are frequently afraid that doing weights is going to turn them into some sort of hulk. In order to realize those type of bodybuilder gains you have to work REALLY [crazy] hard in terms of weight lifting and calorie surplus.....followed by an aggressive cut (calorie deficit). No woman (or man) is going to look "musclebound" by accident or doing regular weight training.
meimei071625

Joined: Jul 12
Posts: 57

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Posted: 01 Aug 2012, 00:35
I agree with holfraz..Your body will automatically adjust to how many you can do.
RndRob

Joined: Apr 10
Posts: 12

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Posted: 01 Aug 2012, 12:18
Correct me if I’m wrong but I don’t think it’s possible to target fat loss in specific areas of the body. Your body decides where it wants to store the fat. Unfortunately in women it tends to be first the thighs and butt and then it finds other places after that. Men it tends to be the gut and love handles.
The other bummer is the first place it tends to store is the last place for it to go away. I am less sure about this last part. For me it’s the ever present “muffin top” just above the top of my Levis. I do plenty of abb work and I can kind of see where the muscles are building under the flab. I’m slowly working on losing the fat without losing too much muscle. I lift three times a week and run 2-3 times a week while eating a 500 to 800 calorie deficit diet.
alliecat777

Joined: May 12
Posts: 62

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Posted: 01 Aug 2012, 14:29
RndRob, you're right. My husband is a PE major and able to be a trainer. During all his studies he learned that the first place you lose fat is the last place you gained it. So, if you always had a big stomach and then just started getting big thighs, you will lose the fat on your thighs before you start losing the fat on your stomach.

Have you thought of something like Pilates to help "tone" your legs? It's definitely a work out and works your legs and butt.
Goal 1: 190-Reached 9/26/12
Goal 2: 170-Reached 7/18/13
Goal 3: 150
Goal 4: 130
klbarcaskey

Joined: Apr 10
Posts: 133

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Posted: 01 Aug 2012, 14:40
Sounds like a lot of lower body workout, which will build muscle, not necessarily a bad thing, look at gymnasts. But upper body workouts will help to balance your physique out and improve your posture, push ups in particular are great to put a little more meat on your chest, versus your lower body. I like explosive squats myself, which is where you come out of a squat with a jump, they really firm you up while burning more calories than a traditional squat. I dont really count, just do them twice a day for about three minutes at a time.
Baxie

Joined: Jan 12
Posts: 105

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Posted: 02 Aug 2012, 13:13
You guys, just be careful with your knees...you'll be very unhappy if you build up all that muscle only to destroy your knee joints and wind up needing a replacement. Before you pooh-pooh that advice, understand that I work with orthopedic patients. I'm not saying not to do squats...I'm saying, don't be imprudent or careless.
Every day I wake up breathing is a good day!
HCB

Joined: Apr 12
Posts: 215

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Posted: 02 Aug 2012, 13:19
Baxie is correct about taking care of knee joints - the original poster said she was only 16 years old, too. Moderation and a variety of different exercises (not just squats) can work the gluteal and quad muscles efficiently.
If it is important to you, you will find a way. If not, you will find an excuse.
RndRob

Joined: Apr 10
Posts: 12

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Posted: 03 Aug 2012, 12:05
I know this isn’t the topic but I quit doing squats and now only do dead lifts. I no longer have knee pain and work most of the same muscles plus upper shoulders and arms. Like squats form and technique are paramount with this lift. Also after doing sets of ten, it really gets the hart going.
chronicallye...

Joined: Dec 10
Posts: 1

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Posted: 05 Aug 2012, 01:33
Nimm is exactly right.

If you squat with proper form and build the strength in your muscles/tendons/ligaments slowly then you should have no problems with your knees.

People run into trouble if they do not have proper form or (in the case of barbell squat) use too much weight too soon.

bunniep4

Joined: Oct 10
Posts: 10

      quote  
Posted: 08 Aug 2012, 13:32
I am following Dr. Don Colbert's Waist Reduction Diet, from his book entitled "Reversing Diabetes," although in moderation since I do not have Type II diabetes (my older brother did, however). What caught my eyes and ears (I heard Dr. Colbert review the book on the internet) was the "belly fat" angle, since I have a "spare tire" below my waist. I have been trying for years to lose it and have more than once but it has always come back. Did I mention, I love to eat!! I am determined to lose it once and for all. His book is crammed with nutritional advice also. I have lost 5 lbs. in a month and 1" off each my waist and the "tire."
bunniep4

Joined: Oct 10
Posts: 10

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Posted: 08 Aug 2012, 13:35
At present, I am not exercising but plan to walk outdoors as soon as we get some cooler weather. We have had 3-4 weeks of near 100 or over 100 temps so not a good idea, since I am 77. I do have a treadmill, a stationary bike and a rowing machine in my basement so will start doing something soon.



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