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JENNILACEY SparkPoints: (80,279)
Fitness Minutes: (85,382)
Posts: 2,489
7/21/13 12:06 P

As others have already stated, you can't spot reduce. You lose fat by burning calories and it comes off all over you body. Depending on your natural body shape is where you will lose fat the most/least. If you're a pear shape, you will maintain your pair shape even at a lower weight.

Strength training builds/maintains muscle and strength. You should have a full body ST routine using compound exercises and a heavy weight/resistance. One you reach muscle fatigue in approximately 8-12 reps per set.

Since you are already a healthy weight and new to strength training you will likely be able to do both at the same time while eating around maintenance and getting adequate protein, burn fat and build muscle. Do HIIT (high intensity interval training) 3x a week to burn fat and do full body strength training 3x a week to build muscle. The end result is that you will be a healthy weight and look lean and toned and rid yourself of those jiggly bits.

I recommend reading "The New Rules of Lifting for Women: Lift like a Man, Look like a Goddess".

ETA: and No... "putting down the fork" will not help in this situation. She has already admitted to under eating in a previous thread. There shouldn't be any reason that as a beginner she shouldn't be able to bank on some serious beginner gains and burn fat simultaneously. At most I'd say a slight calorie deficit of no more than -10 to -20% TDEE on rest days and at TDEE on training days.

Edited by: JENNILACEY at: 7/21/2013 (12:42)

Take your focus off the Marshmallow.

"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
MICHELLE8Q SparkPoints: (41,426)
Fitness Minutes: (46,895)
Posts: 285
7/21/13 10:37 A

It's not possible to spot-trim. You just have to lose weight all over. But you can build muscle which will make the body part look better.

BREWMASTERBILL SparkPoints: (31,088)
Fitness Minutes: (12,713)
Posts: 4,114
7/21/13 10:35 A

Fork drop downs and table push aways.

Simple, Effective Strength Training for Beginners

Current Program

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip
WINKUMS11 SparkPoints: (15,286)
Fitness Minutes: (37,343)
Posts: 44
7/21/13 10:10 A

Any one have a printable or routine that works for them for thighs

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