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Answers from John Shepherd:

Q.I am 49 years old and have been active most of my life. I workout all the time, cycle, do pilates, and weights, but can't seam to firm up my buttocks and upper legs. I do squats and lunges but nothing seems to work. Please help as this is very frustrating.

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Answer:

Hi,

In middle age it is important to preserve as much lean muscle mass as possible due to inevitable age related decline. To do this weight training must stress muscle fibres sufficiently and the ‘right’ calories must be consumed. It is possible that your lack of thigh and butt firming is a consequence of this. However, I note you are performing the right exercises (lunges and squats).

To stimulate muscle growth and promote tone you need to lift weights in excess of 80% of 1 repetition maximum – that’s the maximum amount you could lift on one attempt. Reps will necessarily be low in the region of 2-6 over 3-4 sets. A full recovery must be also taken between sets. You need to be focussed and in the zone to lift this way, as the sessions are demanding. Mental energy will be required to stimulate your largest fast twitch muscle fibre units (these are the ones that will build strength and size and produce greater tone). You need to train in this way 2-3 times a week, taking at least 48 hours recovery between workouts. I would recommend that you do squats and lunges during one session and leg press, leg curls and leg extensions in the other. You should of course perform exercises for other body parts in your workouts.

In terms of calories ensure that 60% are derived from carbohydrate, 25% from healthy fat sources and 10-15% from protein. Protein is crucial as it is the ‘building block’ of muscle – aim for 2g per kg of body weight. Recent research indicates that consuming protein immediately after a workout can increase lean muscle development – try a suitable energy bar. Additionally you might like to try supplementing with creatine – a safe supplement that will facilitate your toning efforts.

Finally, try de-emphasising your cycling for a 6 week period, whilst emphasising your weight training. It is possible due to the fact that CV work and weight training, train different energy systems and have different effects on muscle fibre that your CV work could be impairing your toning and strengthening efforts.

Good luck