Losing lower body fat without sacrificing upper body muscle

[JayPT65]

In the past I have dieted and gotten down to under 10% body fat, but I will be shredded in my upper body and still have 10lbs of fat to lose on my legs. It gets to the point of trying different things that i start losing large amounts of muscle of my upper and still cant get definition in my legs. I train legs 1-2 times a week and have a large amount of muscle on them also. I know that "spot training" does not exist and that genetically thats where my fat likes to sit.

I am about a month into dieting and down 8 lbs. I was wondering if anyone could give me advice on helping to lose in this area or if there is anything I can do without sacrificing upper body muscle mass?

[jonathanray85]

In the past I have dieted and gotten down to under 10% body fat, but I will be shredded in my upper body and still have 10lbs of fat to lose on my legs. It gets to the point of trying different things that i start losing large amounts of muscle of my upper and still cant get definition in my legs. I train legs 1-2 times a week and have a large amount of muscle on them also. I know that "spot training" does not exist and that genetically thats where my fat likes to sit.

I am about a month into dieting and down 8 lbs. I was wondering if anyone could give me advice on helping to lose in this area or if there is anything I can do without sacrificing upper body muscle mass?

What is your leg routine like? Is it just presses and squats and dead lifts ?? Try doing a few other things like some sprints and box jumps and lunges with 135 lbs on your shoulders. It will help you lose some of that extra fat as well. Don't go to over bored with the sprints and box jumps though because it is high intensity cardio and that might hurt your mass. So just be aware and keep putting it on as you need to in the spots needed as you tone your legs up.

[JayPT65]

What is your leg routine like? Is it just presses and squats and dead lifts ?? Try doing a few other things like some sprints and box jumps and lunges with 135 lbs on your shoulders. It will help you lose some of that extra fat as well. Don't go to over bored with the sprints and box jumps though because it is high intensity cardio and that might hurt your mass. So just be aware and keep putting it on as you need to in the spots needed as you tone your legs up.

In the past I have always tried to mix up exercises. I get bored doing generic squats, presses, and machines. I always rotate in step-ups, lunge variations, box jumps, powerlifting, etc.... Last summer I primarily just did crossfit and crossfit football workouts to lose weight. My cardio rotates between running, stairs, rowers, and elliptical.

[jonathanray85]

In the past I have always tried to mix up exercises. I get bored doing generic squats, presses, and machines. I always rotate in step-ups, lunge variations, box jumps, powerlifting, etc.... Last summer I primarily just did crossfit and crossfit football workouts to lose weight. My cardio rotates between running, stairs, rowers, and elliptical.

Well it sounds like you are doing right with everything. Maybe you just going to have to lose a little mass all around in order to get the tone in your legs that you want and then build back up. It sounds like your doing everything you can be doing with your legs. Besides just hitting it twice as hard. Start doing half reps to get beyond that failure point and once you hit failure with your positives then reach failure with your negatives.

[jcf1978]

Have you tried the stationary bike. From when I started till now the stationary bike has helped me see the separation.

[ELLSKIES]

I've read that yohimbine can help, but I'm afraid to try it. Sounds like it would make me wired. For me to lose lower body fat, my upper body muscle mass always suffers. Those damned "saddlebags" really piss me off!!! :o(

[jonathanray85]

Have you tried the stationary bike. From when I started till now the stationary bike has helped me see the separation.


Thats a good idea.. didnt think about it.. was trying to figure something out without putting to much cardio in the mix so he wouldnt lose upper body mass.

[jonathanray85]

I've read that yohimbine can help, but I'm afraid to try it. Sounds like it would make me wired. For me to lose lower body fat, my upper body muscle mass always suffers. Those damned "saddlebags" really piss me off!!! :o(

I dont think there would be anything wrong with it. Just remember that it is for supplementation so if you do take it it will be adding whatever else you take. like a pre workout and caffine. So just be cautious.

[HRodriguez93]

I suck at it since I'm still trying to lose some bf. But what about HIIT? I do HIIT 2-3x a week and after I go and workout legs. I don't squat or anything I just do leg press calve thing, things like that and I'm starting to get leg definition and losing fat at the same time? Plus I still have my upper body strength and am actually starting to lift more and get leaner

[Cape1]

What you're saying it not too uncommon.

First, you probably didn't get under 10% of you would have seen definition in your legs unless you have absolutely nothing going on down there. Not that this applies to you necessarily, but it's not uncommon for competitors to see their Legs come into condition last. For Legs to really pop, two things have to be there. #1) you need to have lower body muscle mass; and #2) you have to be very lean.

NO OFFENSE but if you are like most young guys, you probably spend allot of time working your "beach muscles".....i.e., anything that can be seen, wearing boardshorts, facing front. You are probably more concerned about having 'half ass Jersey Shore abs' and fitting into Metro Sexual, Calvin Clein skinny jeans when you're not at the beach. Unfortunately, this does not bode will for lower body development. If this is you, and you don't have to come clean here, you really need to start giving the lower body more love. If this isn't you, sorry I wasted pixels displaying these thoughts on your screen. Cross Fit is great by the way but on it's own isn't going to cut it.

[nondualism]

In the past I have dieted and gotten down to under 10% body fat, but I will be shredded in my upper body and still have 10lbs of fat to lose on my legs. It gets to the point of trying different things that i start losing large amounts of muscle of my upper and still cant get definition in my legs. I train legs 1-2 times a week and have a large amount of muscle on them also. I know that "spot training" does not exist and that genetically thats where my fat likes to sit.

I am about a month into dieting and down 8 lbs. I was wondering if anyone could give me advice on helping to lose in this area or if there is anything I can do without sacrificing upper body muscle mass?

Read Lyle McDonald's 'Stubborn Fat Solution'.