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Let me share with you one of the websites I follow. Bodybuilding In this case I shared a post about Muscle toning because is the first approach we all think inmediatly when we read your case. It's easy to end up suggesting to you to do aerobic workouts, low weight and many reps. But It's not allways that simple. Body is not just a bunch of muscles. ...


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The most stubborn fat in the majority of women is lower body subcutaneous fat around the hip, butt and thighs. Hormones make women likely to deposit fat around the hips to support childbirth and lactation. Countering nature and losing fat from the hips specifically is challenging.


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It seems that your body type is the pear So your hips will be the last zone where you will losing fat. You just need to loose enough to hips began to slim down. As far as I understand, most of your workouts are cardio (running and walking). So you need to add some strength exercises. And at the same time, you do not need to grow big muscles and just burn ...


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In order to increase muscle mass, your body must be forced to adapt. A state of balance is called homeostasis. The essence for inducing a strength and/or hypertrophy increase requires disrupting homeostasis. The way we do this with strength training is by lifting weights in a manner that exceeds what our body is adapted to. There's a number of ways to do ...


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Losing weight and losing fat are most often going hand by hand. Sometimes stress can be a very big factor that stops us from achieving our goals, as well as not getting enough sleep. Make sure to stay hydrated and don't drink too much alcohol. I used to struggle with fat in some areas but I found out that I had to be calmer during the whole time. Then I ...


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You might consider body squats or body jump squats burpees for full body involvement stair steppers or step ups (or a similar lunging motion) Leg press machine or hack squats Then you could begin to add dumbbells to your body squats or lunging exercises. If you get to a place where you're starting to utilize heavier dumbbells, you could then consider ...


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Well you can try air squats(google it ) in front of a mirror for example .As far as the shape is concerned , the number of 'heads' of the quad depends on how shredded you are . The first two visible are the two you already mentioned . My opinion is that squats are the best workout for quads.


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Don't forget to change your routine now and then. Our body is really smart. In words of Arnold: "It know all your tricks, it know your routine. And its ready for it. So you must shock the muscle". The number of reps is not as important as the intensity is. I rather prefer to focus on the technique in order to go all in with the less chance of injury. Work ...



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