Tips for gaining shoulder muscle and losing fat around the thighs and hips?

[Night Haven]

I've recently joined a gym and have been enjoying the benefits of having access to machines and free weights over ten pounds. Does anyone have good (or even decent) exercises for gaining muscle in the shoulders?

The same goes for tips about how to lose fat in the thighs (inner thighs especially), and if possible, hips? The latter is a concern because it seems that my hips are mostly shaped by bone, and thus might not be able to slim down much. 

How long does it usually take to see improvement for these things, and at what intensity of training? I'm not expecting to see quick results, but do go to the gym a couple times a week for about a thirty minutes to an hour at a time, mostly using weight lifting machines for my arms, while about the same amount of time is set aside to walking outside (though this tends to be less consistent by week).

[Jill F]

Free weights for the shoulders.  Take dumbbells you're comfy doing several sets of 10 with, straighten your arms, lock elbows.  Do 3 sets going straight forward and up, then 3 sets from the side, then again straight back.  Rest.  Repeat.  Do it again with a lighter set until exhausted.  And again.

Do this every other day. 

Results may vary. Void where prohibited.

When I was still raging with T and had just lost 50 pounds in 3 months due to illness, I was feeling very weak.   I put the muscle (and then some!) back on by doing this for 3-4 months.  Then I worked construction in my own kitchen all summer.   Ironic how I need to lose that muscle again.  Would you like some?

Losing fat in the midsection was all cardio for me.  Nothing heavy, but power walking up and down hills for an hour 5 days a week works wonders.  Also, lay off the carbs- they make you fat faster than actual fat.   If you eat carbs, make sure they come with lots of fiber.  No sugar, no refined grains, no starch.  Drink lots of water.  I mean until you need to go to the bathroom 2-3 times as much as you do normally.  I'm working on dumping about 15 pounds from my midsection right now so my waist looks unmistakeably girly, so I'm back on this program.  Also- if you have to drink, stick to dry red wine, low carb beers and straight hard liquor.  If you must use a mixer, avoid fruit juices and anything else with higher glycemic loads.

Hope I helped!   

[Chaos]

I've recently joined a gym and have been enjoying the benefits of having access to machines and free weights over ten pounds. Does anyone have good (or even decent) exercises for gaining muscle in the shoulders?

The same goes for tips about how to lose fat in the thighs (inner thighs especially), and if possible, hips? The latter is a concern because it seems that my hips are mostly shaped by bone, and thus might not be able to slim down much. 

How long does it usually take to see improvement for these things, and at what intensity of training? I'm not expecting to see quick results, but do go to the gym a couple times a week for about a thirty minutes to an hour at a time, mostly using weight lifting machines for my arms, while about the same amount of time is set aside to walking outside (though this tends to be less consistent by week).

The inner thighs normally shift when on T but when someone isnt on T then you need to focus alot of strengthening in that area.A good way to do this is to sit some place where you can reach above your head and grab something firm.After doing so,sit with the legs semi up and open.you then do butterfly's (as i call them) what that means is you open the legs wide then with strength,bring them inward to meet.when gripping above the head,this takes weight off the butt and your forced to put more into the lower half of the body/legs.you can do this two ways.with legs semi bent or straight out.So whichever is more comfy for you.Your basiclly tightening and strengening the groin area.While doing so,it pulls the skin,and firms that area and the thighs.This is something i plan to do myself once other health issues are out of the way.As far as shoulders go,you can find MANY good methods for this-depending if your just wanting toning or muscle.Check youtube for alot of instructional videos.But the best thing i can tell you to do with muscle is to have something heavy (depending on what type of building your looking for) and first work on strenth or per say,work out weakness in the arms.you can do this by standing and with one in each hand,hold your arms straight out and hold for as long as you can.This forces tension into the upper arms and shoulders.After you feel that your ready to move on,then doing side reps (same thing as holding straight out) but now going from the waist and to a straight out position.So in a sense,your slowly working up the muscle in the arms and shoulders but this more focuses on the shoulders.you can also do back reps (same thing as above) but while bent over,your taking from your waist and backwards.this works biceps,triceps and extensors.Its basiclly like this-you locate the muscle you want to work in whichever area then figure out the motion behind the arm.When you do that,then you can figure that putting tension and power behind that motion,will over time-create muscle but going to far can create a large mass.so work as hard as you expect the results to be.

This might help greatly at least with the arm area





So from these pictures,your wanting to work the deltoids and sartorius.The lifts and butterfly's i listed above will work both those areas perfect but always remember to work the body with care and not to over do it.

[Sammy]

When I was 15 and physically uncapable, lol (graduated from piano class - 6 years there, always took leave on sports classes, had gender issues and hyperactivity - you get the idea how popular I was) - so one summer I decided that I have had enough and screw them all.  I just put together everything that I had - 2 x 2kg dumbbells, 2 x 5kg dumbbells and a brick (yes, I was that desperate...). I also found a male role model and decided to push my limits. I started by lifting those 5kg dumbbells with each arm – I think I was around 10 reps initially, doing 3 or 4 sets...  Then as I got comfy, I made a sort of custom made  bar and kept adding weights, going to 7kg, 9kg, 10 kg and I think at the end there was something aroun 19 kg (I never figured out how heavy the brick was, lol). But essentially, I just kept doing those lifting exercises and by the end of summer I was able to do 12 pull ups (I was able to do 0 before I started). After 6 months – it was around 18 pull ups and my personal record was 23.
When I was 18 and the boys in our class were trying to be smartasses, showing off how strong they are, one of them kicked a 32kg dumbbell saying that this is just for decoration. Some girls made a remark about wondering if guys could lift that and all those basketball and soccer fans just shrugged it off.  I took it and quickly lifted 12 times, repeated with the other hand, placed it back and walked away in silence. Of course, that was a bit of showing off, but it proves that this method works. Just keep lifting with 10, max 15 reps and make around 3 sets of that. And be adviced – there will be pain – it is pretty much about pain and overcoming Yourself when You do the last set.  Needless to say, I would not even try lifting 32kg now – I would probably ask a guy to do this for me .
And yeah, this stuff makes Your shoulders big - my wardrobe is still full of L size male clothes and the only reason I was wearing L size was because of my shoulders - simple lifting does wonders. And remember the pushups - a set of 50 pushups in ~ 1min 10 secs should be Your aim.

[Chaos]

When I was 15 and physically uncapable, lol (graduated from piano class - 6 years there, always took leave on sports classes, had gender issues and hyperactivity - you get the idea how popular I was) - so one summer I decided that I have had enough and screw them all.  I just put together everything that I had - 2 x 2kg dumbbells, 2 x 5kg dumbbells and a brick (yes, I was that desperate...). I also found a male role model and decided to push my limits. I started by lifting those 5kg dumbbells with each arm – I think I was around 10 reps initially, doing 3 or 4 sets...  Then as I got comfy, I made a sort of custom made  bar and kept adding weights, going to 7kg, 9kg, 10 kg and I think at the end there was something aroun 19 kg (I never figured out how heavy the brick was, lol). But essentially, I just kept doing those lifting exercises and by the end of summer I was able to do 12 pull ups (I was able to do 0 before I started). After 6 months – it was around 18 pull ups and my personal record was 23.
When I was 18 and the boys in our class were trying to be smartasses, showing off how strong they are, one of them kicked a 32kg dumbbell saying that this is just for decoration. Some girls made a remark about wondering if guys could lift that and all those basketball and soccer fans just shrugged it off.  I took it and quickly lifted 12 times, repeated with the other hand, placed it back and walked away in silence. Of course, that was a bit of showing off, but it proves that this method works. Just keep lifting with 10, max 15 reps and make around 3 sets of that. And be adviced – there will be pain – it is pretty much about pain and overcoming Yourself when You do the last set.  Needless to say, I would not even try lifting 32kg now – I would probably ask a guy to do this for me .
And yeah, this stuff makes Your shoulders big - my wardrobe is still full of L size male clothes and the only reason I was wearing L size was because of my shoulders - simple lifting does wonders. And remember the pushups - a set of 50 pushups in ~ 1min 10 secs should be Your aim.

Very true but i warn against muscle fatigue.If you push past this and to far through the pain,then there will be (what i call) lock ups.Its like a sever charlie horse in a sense.Thats why its important to stay hydrated and to make sure to let the work out from before,slowly build per say then repeat.And because i forgot to address their comment on hips,ill post that here.

The best way to deal with hips when it comes to exercises is to do whats called leg lifts.this can be done in two different ways but depending on how much your willing to put into it,ill list both methods.

1) laying flat on your side with one hand gripping *pushing in* the hip area or area of effect then with leg tight and strengthened,lift from the floor and up toward the ceiling.you will feel this muscle area contract or tighten under your hand.Repeat these.

2) on one knee and hand (side ways like above) place the other hand on the area of effect then lift the leg like above.for most,being on the hand and knee gives more tension.Repeat these.

Good luck to the OP and i hope these or others work

[Night Haven]

Thank you, everyone! I appreciate this, and everything on here will be put to good use.


Does anyone have nutrition tips for what one should eat while working to gain muscle? I know I don't eat enough already, but knowing what to give extra attention to when restrusturing my diet would be swell.

[Chaos]

Thank you, everyone! I appreciate this, and everything on here will be put to good use.


Does anyone have nutrition tips for what one should eat while working to gain muscle? I know I don't eat enough already, but knowing what to give extra attention to when restrusturing my diet would be swell.

Red meats is the best when wanting to gain muscle.This ranges from steak/beef and others like this.Its also good for V's and goes to the body in a few different ways.Also helps keep strength up.As far as trimming,maintaining a good diet-ill leave that up to someone else.Im not on T yet but have already gained nice upper body muscle *but thats because of hormone issues* but i eat certain things and work certain ways.I hope someone can answer you on the best way to drop weight and maintain it *through eating* but red meats is the best place to start when it comes to muscle building.And no problem

[ttim0324]

I'd like to throw out there that you can not spot reduce fat. You have to lower your entire body fat percentage. Do heavy cardio and stick to a clean diet. You can run for 10 hours a day but if you don't eat right your progress will be for naught. I'd suggest tuna, chicken, red meat, oatmeal, eggs, brown rice, black beans
cottage cheese, sweet potatoes, and pineapple right off the bat. A lot of people will tell you to stay away from things like egg yolks and peanut butter because it's fattening, but you're not prepping for a bodybuilding show, so feel free to eat up.

Some great shoulder workouts are dumbbell presses, shrugs, and band face pulls. Remember not to neglect the surrounding muscles though! Don't do biceps and neglect triceps, or do shoulders and neglect chest. Every muscle supports another and to avoid injury you should keep them all at about the same level of strength.
My only real tip would be don't get too caught up in 50lb weights or doing 100 pullups or anything that sounds impressive. Just be patient and listen to your body. You'll get there

[SciNerdGirl]

Back when I used to lift a lot, I found that I got really good results on my shoulders doing incline presses with dumbbells.  I liked dumbbells for incline because I felt that a straight bar bound my shoulders too much, also I could do dumbbell presses without a spotter (since I liked to work out alone).

Back in my day, the gold standard for building muscle was a 3 sets with reps of 12-10-8 with increasing weight for each set, with enough weight for each set to work the muscles to failure by the last rep.  If you can do more than 12 reps with a given weight, you need to go heavier.

J.