Help for a friend

[plow-horse]

Don't know if this is the right place to post this but here goes.
I have been helping a lady at the gym with her training and diet and need some help. She trains pretty hard and eats well has a small waist and good abs but she carries her fat in the back of her legs and butt. It’s not that bad but bothers her a lot so here are some ?. What rep range and how many set should she train her legs and glutes. She is afraid that training them will make them bigger. Any help for her would be greatly appreciated.

[brumbartcheto]

I have the same problem. I don't lift very heavy, rather moderate, because I don't want to have bigger muscles there. Just sometimes (every 2-3) weeks I lift heavier (as kind of "surprise" for my legs). A year ago I realized that doing three sets of whatever reps doesn't bring anything. Now I do just one set for appr. one minute. Also rotating between exercises with one and two legs works good for me.

brum

[freaker]

Most likely that's where she genetically holds most of her bodyfat. It's just a matter of losing more bodyfat since that's the last place it's going to come off(you can't spot reduce fat with certain exercises or rep ranges). I once told a fitness competitor who had the same problem that by the time she got her bodyfat low enough to where there was none on her hamstrings and glutes that she may end up with a striated jaw-line.

[brumbartcheto]

Yes, this is what I wanted to add, but didn't want to sound discouraging.

Freaker, what do you think, how low should be one's bf, in order to get rid of this fat? I just consider starting to work out twice a day at least 3 times a week and doing cardio in the morning on empty stomach, because I really don't see another way of loosing this stubborn fat. The problem is that I can't even imagine doing cardio on empty stomach. :( If I have a small protein shake before that, is this going to subordinate everything?

brum

[plow-horse]

Thanks for the input. I know you can't spot burn fat but wanted some thoughs on how to train her. I am checking her body fat this weekend I bet it is fairly low.