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19 Feb 2004

Should upper legs/thighs not start showing significant improvement after 4 weeks of exercise?
I started exercising 4 weeks ago: I do 1 hour a day, Monday, Wed and Friday as well as 45 minutes on Tues and Thursdays. I take 1 herbal ephedrine capsule plus 3 Evox Herbal cuts capsules twice a day. In order to speed up my metabolism, I drink a 300 ml portion of USN Diet Fuel twice a day (mixed with milk). I am 5 foot 6 and weigh appr 60 kg at the start of my programme, my upper thighs measured 51cm each when we measured during week 3. I have definitely started toning around my upper body and tummy, but my legs (especially thighs) do not want to cooperate. Using light weights, I do 3 sets of leg extensions, leg curls, dumbbell squats, dumbbell lunges and side leg raises every day. What am I doing wrong or am I just being impatient?
Answer 578 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi there

I think that you are being a little impatient perhaps, but certainly doing a lot that would be a cause for concern - I really don't think that all the supplements you are taking are justified, and I would encourage you to back off. The problem is that even if these things work (and they sometimes do, sometimes don't), they can cause weight loss that is purely due to water loss, and which is undone as soon as you stop taking them. In otherwords, I don't believe that the weight loss you obtain on these supplements is sustainable.

Having said that, your exercise routine is very good. I also see that you report a thigh measurement of 51 cm after week 3, but no measurement at the start of the training, so it may be (unless I'm missing something here) that you have actually lost one or two centimeters, I'm not sure. Now the main thing that I can see from your training programme is a lack in cardio training, as far as I can tell. The cardio training is in fact the main thing that you need to reduce the thigh measurement - you won't lose centimeters by doing only weight training. When you do weight training, using specific muscles only, you actually burn fewer calories than exercising large muscles groups in dynamic cardiovascular exercise such as walking, jogging, running, swimming or cycling. In order to burn the fat, you need to do these types of cardiovascular exercises as least 4 - 5 times a week for at least 30 - 45 minutes. This will help to increase the amount of calories that you use and help to decrease your body fat.

Having said that, it is still important to do some strengthening and toning exercise and obviously to include exercises that make use of the muscle groups in your thigh area. There may be some exercises that you can add to your current routine. I would suggest you have a look at the 'Zone-in-on' section of the Health 24 website (www.health24.co.za). You can find this section under 'Fitness', and then just click on the image that shows the areas you want to work on, and you will be able to see the exercises relevant to you.

Lastly, keep in mind that this is a very common problem, and changes in certain areas can happen very slowly, because some people do just have a specific distribution of fat, and it can be hard to fight against this.

However, be patient and keep at it!

Good luck
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