how to get toned butt, stomach and legs

[only1agam]

hi i'm actually posting up b/c i need help in helping the girlfriend. She wants a more sculpted and toned butt, stomach and legs. I get to work some weights with her on sundays. I know about the whole better diet thing and more protein intake. I was asking more for work outs that will help tone those areas. More specifically, i've read numerous sites that say more reps the better.. from what i've read on here, 5-8 reps with heavy weight is good. She's doing 4 sets of 5 reps of the following:

Deadlifts
Lunges

For her abs we're doing the following:

25lb plate (on her chest) for about 20 sit ups
20 reps using a wheel (ab roller type set up)

Once a week we go running for 1-2 miles and do many sprints as well


Are there any other tips you guys can give for butt, leg and stomach work outs? should i increase the reps for her? What do you guys think of butterflies with free weights for the chest (this is off topic but how will help her chest muscles?)? thanks in advance!

[only1agam]

anyone with any advice?

[dogsoldier]

For her tush there is nothing better than plain jane squats, reverse exensions and straight legged dead lifts work the hams and glutes well. Lunges do hit the glutes, but nothing like deads and extensions.

Abs, mix it up. Do some reverse crunches and leg lifts.

By "toned" do you mean she has some extra fat? The key to more sculpted anything is lower body fat. How is her diet? She should be eating 60% protien, 25% carbs and 15% good fat. Busting your ass in the gym then eating 6 Snicker bars doesn't work. Bear in mind most of the people you see in the pictures with ripped six packs have a very low body fat percentage. ANd some of that boils down to genetics. If the genetics are working against you, you will need to work and diet twice as hard.

[SunnyInc.]

You can't spot reduce mate. You can tone a specific area but you can't burn fat from a specific area. If she wants to lose fat in the areas you mentioned its going to have to be a full-body fat loss routine.

[only1agam]

shes pretty much cut out of the junk food from her diet.. now shes usually eating eggs for breakfast... a sandwich for lunch and dinner.... after the workouts is usually the time she gets the protein shakes in... she has a little extra fat around the butt, legs and stomach, so i was wondering if more workouts for those areas would help burn more fat in those areas.. should she increase the reps for the deadlifts for more than 4 sets of 5?

[dogsoldier]

Someone else said it elsewhere, but I'm stealing it anyway. Abs are made in the kitchen.

SunnyInc is right. There is no such thing as spot reduction. Some people believe that it can be done. But usually what is going on is the muscle is tightening up underneath.

Cardio once a week is not going to do it. I would suggest she up it to three times a week, 30 minutes minimum. Also, cut the refined carbs, that's bread, pasta, white rice and so on. Her carbs should be coming from clean veggies, low or no fat yogurt, fruit, brown rice and oatmeal. You said she eats a lot of eggs, have her cut the number of yokes. When I eat eggs, it is usually six, 1 whole egg to 2 yokes only. Scramble dry, not fried in butter.

Instead of adding reps to her deads, add 10-15% more weight. Careful with the number of reps, less can be more.