Hip Fat

pwrgiblet · October 28th, 2007, 02:48 PM

Does anyone know how to deal with stubborn hip fat? Do I just have to do a ton of cardio or are there actual weight exercises that target this area? I think my hips are on the wider side (which doesn't help) but it's also where I store the most fat

**angelfaces** · October 29th, 2007, 07:49 PM

My hips r really wide too and i've blobs of fat there now which am trying to get rid off

Most my fat is in my butt and thighs and i've a post pregnancy belly too, i'm no expert myself am also trying to lose all that weight but have been told that cardio really is the best thing

!

pwrgiblet · October 29th, 2007, 08:03 PM

I don't even have the excuse of having had a child :P It's such a stubborn area! I'm sure cardio can help a lot. I like lifting weights so much more than doing cardio though. I wish there were some sort of move that would zap it!

**pliny_2001** · October 29th, 2007, 08:04 PM

Sorry - you can't really get rid of fat in one location ("spot reduction"). Generally, it's "first on, last off" when it comes to losing fat (there are a few exceptions, but they generally only apply when your bf% is already on the low side).

More cardio (or continuing your current cardio) is a good answer, as is a bit of weight training (adding muscle burns calories, and maintaining it burns even more). And don't forget having a healthy diet - it's alot easier to skip a 1000 calorie frappucino than it is to spend an hour and a half spinning.

**angelfaces** · October 29th, 2007, 08:22 PM

Quote:

Originally Posted by pwrgiblet

I don't even have the excuse of having had a child :P It's such a stubborn area! I'm sure cardio can help a lot. I like lifting weights so much more than doing cardio though. I wish there were some sort of move that would zap it!

Having a child is no excuse at all, even the weight gained during pregnancy etc can b lost through a good diet and excercise, not exactly rocket science now is it! In my case I find that it's the willpower I got to work on

.
I get the whole stubborn area thing, my arms and upperbody r still looking pretty good, it's just proportion, my lower body is heavier nothing I can do about it, period. I do actually like my curves alot but when it comes to gaining weight they r a real pain in the huge ass

!
Best thing really is just to address the whole body through diet and workout because unlikely the fat on the hips will come off alone, unless its liposuction

!

**Italianangel** · October 30th, 2007, 11:15 AM

diet, cardio, consistency and patience, and for some of us it comes off faster and others slower but it does come off if you follow the formula with consistency.
Linda

**mooshue** · October 30th, 2007, 11:56 AM

actually post pregnancy fat loss should be fairly easy. You got a great natural metabolism boost providing you keep breast feeding or at least pumping. You should have no problem loosing any weight gained after pregnancy in the same time or less than it took you to put it on.

As for topic, everything already stated by pliny and italianangel

codysmom · October 30th, 2007, 12:52 PM

wow, just out of curiosity, mooshue - have you had a child? i have had 2, did the breastfeeding thing with both and it still took me exactly 1 1/2 years to lose all weight. I work out religiously and follow a strict diet - post pregnancy weight loss is not easy.

hang in there pwrgiblit and best of luck to you from one spoon shaped gal to another!

**mooshue** · October 30th, 2007, 01:44 PM

no im a guy, but i do have children, i was also born by a woman and so was most of my family

I also have witnessed this as both a father, somewhat involved in the fertility clinic industry, fitness obsession and how the body works. Im guessing you also would have had trouble loosing the weight without the pregnancy only basing it off of your spoon shape description. Correct me if im wrong but is the spoon thin up top and wide on the bottom?
Thats the toughest spot to get rid of for persons of that body type, men or women.

this article is also something to consider for anyone trying to achieve a great body, everyone says they have a good diet but do they really?

BY Grunt76

You see it all the time. It is asked "what's your diet like?" and the reply is "don't worry about that, the diet is good, my problem is somewhere else..." OK, fine. Sure, we all eat somewhat regularly and try to get a good amount of protein. But is that enough to call what you are doing a "good diet"? Not by a mile.

Here's a few things that help knowing where you stand with your diet:

1. Know how many calories you need for maintenance on both active days and rest days.

2. Know how many calories you are taking in each day. This means keeping a food journal. Unless you have kept food journals for a LONG time, then you can't really know where you stand with regards to your nutrition. A good place to keep a food journal is at FitDay, which also calculates how many calories you need. It's free, too. Here's the link: FitDay - Free Weight Loss and Diet Journal

3. Know how much protein you need and how much you are taking in. Protein is the single most important nutrient to watch, at least in the early stages of discovering your best diet. 1g/lb of bodyweight is a good base, which means that under no circumstances should you go under that. 1.5g/lb of bodyweight is good and some people do even better at 2g/lb. This statement would be for a bodybuilder type person looking to gain muscle

4. Know that there is protein in many things. "protein" doesn't mean "powder". Fish, chicken, meat and dairy are all high in protein.

5. You need to know which nutrient ratios you do better with. If 40% calories from protein, 40% carbs and 20% fat works for you, you HAVE TO KNOW THAT. If 50/40/10 is better, then fine. And so on. Some people do very well on 40/05/55 for 5-6 days, followed by 40/50/10 for 1-2 days. That's called a CKD.

6. To discover these things, you will need to experiment. Start with a good 40/40/20 and see how you feel. Adjust and see the results. Then again. Then again. You'll eventually find what works best when cutting, when bulking and when maintaining.

7. You need to eat REGULARLY. That doesn't mean "every single day". It means every set number of hours. For example, say you're up 16 hours per day, and sleep for 8 hours, then you can eat approximately every 3 hours. You can schedule things like this:again can vary, i only hit 7 meals every once in a while but i always have 5 every day no matter what

06AM: Breakfast
09AM: Snack
12PM: Lunch
03PM: Pre-workout Snack
06PM: Post-workout shake
0730: Dinner
1000: Bedtime snack

Yes, this way you eat 7 times a day. This is pretty ideal. Too much work? No time? Too much trouble? Then either hire someone to do it for you if you have the money or get it out of your head that you will ever have anything more than a "nice" body. Being in GREAT SHAPE is a lot of work! If it were that easy, you'd see legions of 235lb men with shredded 6-packs. THAT is why there aren't that many. Yes you can get away with eating 4 times a day, but 5 to 7 are better.

8. Know what you're doing with what kinds of carbs, fats and proteins you're taking. Know what low glycemic index carbs are, what high-GI carbs are and which do what for you. Know what essential fatty acids are, what saturated and unsaturated fats are, which foods they come from, what they do for you. Know what complete protein is and what isn't and make sure you have complete protein on as many snacks and meals as doable.

9. Once you've been at training and dieting for long enough that you have experimented with enough variations of all these factors and finally figured out what works best for gaining, leaning, or maintaining/recomping, and have disciplined yourself enough to apply all this knowledge no matter what, day in, day out, THEN you can say you have a "good diet". Not before.

Remember, a chain is only as strong as its weakest link. This is true of bodybuilding also. If you think of Training, Diet, Supplementation, Rest, Hydration, Hormones and Genetics as the links of the chain that ties you to your bodybuilding goals, then you have a pretty good mental picture of how things work. In this author's 15 years of bodybuilding experimentation and 11 years of internet discussion of bodybuilding, DIET comes on top as the most often weakest link in someone's approach to bodybuilding. No matter how much stronger you make the other links, if diet is not as good as it can be, all your efforts to make those links stronger will come to naught because your diet breaks your tie to the "building" part of bodybuilding.

How many times have I met people in my gyms who complain that "gaining muscle is SO hard" and even that they are "steroid non-responders" or, the newly best-loved method of bullshitting oneself about their way of doing things, that they "have bad genetics". As a matter of fact, unless you have tried every single combination of every factor that is known to affect the bodybuilding endeavour, or have undergone a nonexistent DNA test to this effect, you cannot have any idea if you have "good genetics for bodybuilding" or not. Sure, your dad and grandad might be weaklings. Maybe their lifestyles made them that way and they just wasted great athletic genes by being potato couches or whatever. Point is, what your immediate ancestors look like doesn't mean much. Every single time I've chatted up some guy who complained of his gains or genetics or lack thereof, there is a gaping hole in his method, and most of the time, it boils down to ONE THING. DIET

**angelfaces** · October 30th, 2007, 03:17 PM

Quote:

Originally Posted by mooshue

actually post pregnancy fat loss should be fairly easy. You got a great natural metabolism boost providing you keep breast feeding or at least pumping. You should have no problem loosing any weight gained after pregnancy in the same time or less than it took you to put it on.

As for topic, everything already stated by pliny and italianangel

oh and mooshue forgot to state ignore Angel cos she's just a fat girl who doesn't know what she's talkin about right

**mooshue** · October 30th, 2007, 04:03 PM

sorry angelfaces, i didnt mean to overlook you

man i gotta stay outta the womens section, no love for the opposite sex in here

**angelfaces** · October 30th, 2007, 04:17 PM

Quote:

Originally Posted by mooshue

sorry angelfaces, i didnt mean to overlook you

man i gotta stay outta the womens section, no love for the opposite sex in here

awww sorry mooshue

! I gotta admit a am very sensitive about everything

! I do try to loosen up a bit trust me

i'm born in 1981 which is the year of the Rooster in the chinese horoscope, been told that has something to do with it

!

codysmom · October 31st, 2007, 12:45 PM

mooshue -

i did read your post and appreciate it - it has great info , it truly does, but...............until you've had a kid - it's hard for me to fathom how guys can say it's easy to lose baby weight. it 's one of the hardest things i've had to do (twice). harder than giving birth. i've weighed 132 since i was 15 (I'm now 32), and i've worked darn, darn hard to stay here. i'm not thin, but i'm not fat either, but yes, my body holds weight around my hips and thighs. Lucky me!

Again, thanks for your post.

**Italianangel** · October 31st, 2007, 01:12 PM

Quote:

Originally Posted by mooshue

actually post pregnancy fat loss should be fairly easy. You got a great natural metabolism boost providing you keep breast feeding or at least pumping. You should have no problem loosing any weight gained after pregnancy in the same time or less than it took you to put it on.

As for topic, everything already stated by pliny and italianangel

actually, not to be argumentative but hormones pre and post preg really can make things difficult both physically and mentally. Hormones can be the one thing which holds you back from fat loss and depending on how quickly they regulate will dictate a huge part of fat loss, then there is the fact that 80%, I think that was it if not higher, of women post pregnancy experience something as light as baby blues and has hard as post partum depression so these factors can actually make the fat STAY on no matter how hard they try to lose it and will cause fatigue and mental instability in the sense that they will not be motivated to move and have no will. Some ladies take a year for those hormones to regulate so fat loss would then be held back about that long before she is able back into the groove of things while seeing results.
I have not had kids, will never have them, no offense but don't want them, I prefer to have dogs myself but scientifically I do know these facts from working with women now pre, during and post preg, having trained them etc.

One last but.............ladies, regardless of this factors you should still make the effort and try, even if it does not budge, you do it cuz it catches up and still helps with small release of seratonin which helps heal the hormone issue, or helps with the regulation expedition so you do get some relief in mood initially, and helps with sleep regulation, diet regulation and digestion/excretion regulation.
And from what I can tell you have all done this.............kudos!
Linda

**mooshue** · October 31st, 2007, 01:13 PM

Quote:

Originally Posted by codysmom

mooshue -

i did read your post and appreciate it - it has great info , it truly does, but...............until you've had a kid - it's hard for me to fathom how guys can say it's easy to lose baby weight. it 's one of the hardest things i've had to do (twice). harder than giving birth. i've weighed 132 since i was 15 (I'm now 32), and i've worked darn, darn hard to stay here. i'm not thin, but i'm not fat either, but yes, my body holds weight around my hips and thighs. Lucky me!

Again, thanks for your post.

i totally sympathize candy, and i do see your viewpoint as i can not truly experience it. Im just stating my opinion based on some factual data.

I thought my diet was great for what i was trying to accomplish until i saw something like that article, or better yet there was one that had a list of items and you put a check next to everything you've done in the last few days or week diet wise, some were + and some were -. Nearly everyone who took it had more - than + or very few + and were also convinced that their diet was perfect. I wish i could locate that one, i believe it was published on T-nation.

Even more funny on the topic, a study was on google news yesterday that showed married people pack on twice as much weight as single people

Flip side is that most studys are very biased. They are pretty much rigged to show whatever the hell the person or company can benifit from most.

**mooshue** · October 31st, 2007, 01:19 PM

Quote:

Originally Posted by Italianangel

actually, not to be argumentative but hormones pre and post preg really can make things difficult both physically and mentally. Hormones can be the one thing which holds you back from fat loss and depending on how quickly they regulate will dictate a huge part of fat loss, then there is the fact that 80%, I think that was it if not higher, of women post pregnancy experience something as light as baby blues and has hard as post partum depression so these factors can actually make the fat STAY on no matter how hard they try to lose it and will cause fatigue and mental instability in the sense that they will not be motivated to move and have no will. Some ladies take a year for those hormones to regulate so fat loss would then be held back about that long before she is able back into the groove of things while seeing results.
I have not had kids, will never have them, no offense but don't want them, I prefer to have dogs myself but scientifically I do know these facts from working with women now pre, during and post preg, having trained them etc.

One last but.............ladies, regardless of this factors you should still make the effort and try, even if it does not budge, you do it cuz it catches up and still helps with small release of seratonin which helps heal the hormone issue, or helps with the regulation expedition so you do get some relief in mood initially, and helps with sleep regulation, diet regulation and digestion/excretion regulation.
And from what I can tell you have all done this.............kudos!
Linda

so true Linda, everyone is different, lots of elevated hormones that cause weight to stay on, depression, lack of will etc.. That is probably the biggest obstacle as you say youve seen it in person during training. But if someone can get a grip on those obstacles they can reach their goals. I see so many sexy fit ripped women looking much like yourself at the gym every day, and i see them pick up their children after their workouts.
I think women should inquiry more into things that can help control their hormones post pregnancy from their doctors. Just like progesterone can elevate for fertility, there are drugs that can negate hormone levels without damaging the milk for the infant. It may be a bit costly so insurance would be a huge part of being able to obtain them, but its totally possible.

pwrgiblet · October 31st, 2007, 06:06 PM

Wow, thanks for all the great suggestions (and the really interesting tangent into pregnancy and fat loss). Last week I realized that my "great diet" was not so great and have been quite strict this week. I'm already feeling a little smaller! As for pregnancy, I hope to get my body in the best shape possible before it's time as I heard that it's easier to lose the fat if you're already very fit and obviously, don't have much fat to lose. I guess I'll continue eating the way I'm eating, go to the gym, and hopefully, eventually, the hip fat will slowly begin to melt away.

**mooshue** · October 31st, 2007, 06:22 PM

good luck pwrgiblet, keep your diet strict, but not too strict. Not consuming enough nutrients is also bad.
I know its not really possible to spot reduce fat, but when i was on my huge cutting weight with insane dieting and cardio i noticed that my legs, glutes, and hips got much smaller more quickly than the rest of my body. Step up your cardio, make it intense, do cardio that gets your whole body involved. Try the stairs, elliptical, etc...

pwrgiblet · November 1st, 2007, 09:38 PM

thanks mooshue. i don't think my diet is crazy strict - i still get about 1500 cals and some carbs from 2 green apples and a sweet potato. my thryoid is a bit slow (actually borderline hypo) so i think it's just going to take a while for me to lose fat but it will happen. thanks again to everyone for all the suggestions!