Any tips on losing weight on the legs and the glutes?

Discussion in 'Health & Fitness' started by Overdrive, May 30, 2013.

  1. Overdrive

    Overdrive Legend

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    I weigh around 175, but I have developed bulkier leg muscles in the past few years due to a period of physical inactivity in my younger years.

    Any tips on how to lose more weight in this area? I sometimes feel that I have slower manueverbility and agility.

    Right now, I'm on a strict fruit & vegetable diet ( I also take supplements) and exercise 2-3 days a week.
     
    Last edited: May 30, 2013
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  2. WildVolley

    WildVolley Legend

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    Do you mean to say that you put fat on your legs and seat because of physical inactivity? Because if you can put muscle on your body by being inactive, you are genetically very special.:twisted:

    If genetically that's where your body likes to store fat, there's not going to be an easy way to get rid of that fat rather than to run a calorie deficit and increase lean muscle mass.

    If you are eating a strict vegetarian diet, make sure that you are eating healthy and getting complete protein and supplementing the right b-vitamins.
     
    #2
  3. LeeD

    LeeD Bionic Poster

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    Instead of focusing on losing the fat, you should focus on increasing the speed of your lower body, the quickness, and the explosiveness.
    Once you achieve the above three, your fat will take care of itself.
     
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  4. Overdrive

    Overdrive Legend

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    Pardon me, I didn't explain this clearly.

    After I started going into tennis again, I've already had bulky legs and such.

    Increase lean muscle mass? Yes, I need to head back to the gym.

    B-Vitamins? Thanks.
     
    #4
  5. Overdrive

    Overdrive Legend

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    True,

    There are multiple tennis drills that focus on that.

    You know any leg exercises?
     
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  6. LeeD

    LeeD Bionic Poster

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    Short 5 yard sprints, from a split stance. All directions.
    Face the net on a court, run along all the lines, no longer than 3 steps each time, then come to a stop and split step.
     
    #6
  7. mr_fro2000

    mr_fro2000 Rookie

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    If you're talking about losing fat on your legs, you should know that there is no such thing as 'spot reduction'... ie targeted fat loss on specific parts of your body. When you’re running a caloric deficit, you lose fat on your entire body (in addition to muscle). That being said, depending on your genetics, you will lose fat quicker in certain areas and slower in others (typically the areas you lose the fastest are also the areas you gain the fastest as well).

    As for improved maneuverability, dropping a few pounds (while maintaining muscle) is an easy way to improve quickness. Leg and core exercises like plyometrics (jump training) that focus specifically on explosiveness is probably your best.

    Just to give you an idea, here’s an article on andy murray’s training: http://www.menshealth.co.uk/building-muscle/get-big/andy-murrays-strength-session
     
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  8. r2473

    r2473 Legend

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    If the OP eats gluten free, he will obviously lose weight on his glutes.

    To lose weight on legs, perhaps try going legithin free?
     
    Last edited: May 31, 2013
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  9. JRstriker12

    JRstriker12 Hall of Fame

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    #9
  10. Sentinel

    Sentinel Talk Tennis Guru

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    What are yer thoughts on penicillin ?
     
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  11. r2473

    r2473 Legend

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    I don't like to dick around with it.
     
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  12. Overdrive

    Overdrive Legend

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    Thanks for the info guys, I've been having bulky legs and glutes since adolescence and I hope it happens over the next few months!
     
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  13. ATP100

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    Easy Answer: Lower your calorie intake.
     
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  14. jkm07

    jkm07 New User

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    Brilliant. +1
     
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  15. Sentinel

    Sentinel Talk Tennis Guru

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    You seem very c0ck-sure about that.
     
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  16. RogueFLIP

    RogueFLIP Semi-Pro

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    I'm not being serious of course, but after I blew my knee out I was put in a knee immobilizer and was non weight bearing for two days.

    Whole leg atrophied 40% compared to the other one. Even to this day after rehab, lifting, etc...the strength is comparable, but there's still a noticeable difference in the size.
     
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  17. luishcorreia

    luishcorreia Professional

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    Running. Works every time.
     
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  18. volleygirl

    volleygirl Semi-Pro

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    Guess he never thought of that
     
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  19. LeeD

    LeeD Bionic Poster

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    Poster 16...
    WTF? Immobilized for TWO days, and you lost muscle mass?
    Try a hip cast for 7 months, then a short leg cast for another 6 months, and see what your leg strength is like.
     
    #19
  20. RogueFLIP

    RogueFLIP Semi-Pro

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    Yes, after two days my leg was noticeably atrophied. That was the joking point of my post, go non-weight bearing on your legs for a bit of time, you'll lose the weight on your legs.

    It wasn't a contest of what injuries you've suffered.
     
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  21. LeeD

    LeeD Bionic Poster

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    Problem with atrophy is that you lose muscle mass, not fat.
    With exercise, muscle mass comes back. Not that there is anything wrong with thick, muscular legs....for tennis or whatever.
    AndyMurray, for a really skinny upper body, has huge muscular legs, and he moves OK. As does DJ and Nadal.
    Trick is to keep the upper body as light as possible, so the legs have less mass to move. And of course, develop quick movement with the legs you have, no matter what the fat or muscle content is.....
     
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  22. Overdrive

    Overdrive Legend

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    What an idiotic response. Literally every message you referenced of me was some form of 'insult'.

    You know that for most people, there's 'fat stores' in their body that take longer to lose than in other areas right? Sometimes, it takes up to a year to lose weight in those places.

    I know you never thought of that.
     
    Last edited: Jun 2, 2013
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  23. Overdrive

    Overdrive Legend

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    Yeah, I realized this. I'm not really a fan of bulky, muscular legs. I believe I have a smaller upper body for a tennis player, but I'm not as lean and toned as I should be.

    In a few months, I should get back to the condition as I used to be when I ran competitive cross country.
     
    #23
  24. volleygirl

    volleygirl Semi-Pro

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    You so touchy for someone who dishes out your share of insults
     
    Last edited: Jun 2, 2013
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  25. Overdrive

    Overdrive Legend

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    Touchy? Typing words from the computer doesn't equate into any emotions that someone sets.

    Please, re-evaluate your misconceived suspicious.
     
    #25
  26. LeeD

    LeeD Bionic Poster

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    I think you should take a closer look at the body shape of Nadal, DJ, and Murray. All have relatively strong big legs, which lead to speed, endurance, and balance. In Murray's case, he has the legs of a 200 lbs athlete, but he might only weigh 180.
    I say this because I'm the opposite, bird legged and bigger trunk. That's a poor build for the sports I do, because endurance is the factor I"m lacking, in the lower body. Endurance coupled with the lack of pure power.
     
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  27. mr_fro2000

    mr_fro2000 Rookie

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    I agree with LeeD, big legs, light upper body is not a bad thing for tennis. Forget Andy Murray for a second… look at Serena! Her lower body is basically a mac truck. And as you mentioned, if you genetically store fat in the lower parts of your body, it will be harder to ‘slim down’ there.

    If you are looking at weight loss to improve your game, I wouldn’t worry so much about your lower body build… aim to slim down while maintaining muscle mass… do quickness and resistance training.

    If you’re REALLY looking to improve your looks and slim down your lower body, you’ll have no choice but to eat a caloric deficit and atrophy away! This will not necessarily be good for your game though =/
     
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  28. Overdrive

    Overdrive Legend

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    You are right. I'm not going to starve myself or anything like that though. I will resume my diet of fruit,vegetables, vitamins and other foods that I know that are good for me. Heck, I may blend some strawberries and some ice cream for a reward for my hard work during the day. This and working out, I guess I should not be too worried about this. I do think that the major problem is that I'm not hitting the weight room. I don't want to bulk up, but I do want a supportive body that I can depend on during matches.

    Thanks again! :)
     
    #28
  29. LeeD

    LeeD Bionic Poster

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    Why not play more tennis, then run on alternate days?
    Do you think you need more muscle to play tennis?
     
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  30. Overdrive

    Overdrive Legend

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    Sounds like a decent idea.

    No, I don't need more muscle. I just need to have my upper body and legs more toned.
     
    #30
  31. charliefedererer

    charliefedererer Legend

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    Many who play tennis prefer nonstop one on one hitting sessions to extra running during the long light evenings of June and July.
     
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  32. Overdrive

    Overdrive Legend

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    I don't have any partners to hit with, so I try to hit the backboard and do some drills and run several miles to cope with this.
     
    #32
  33. charliefedererer

    charliefedererer Legend

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    Do you know how good strawberries can be without the ice cream?

    I have a small 16 x 8 foot strawberry bed in my back yard and will be in heaven for the next month and a half.

    Until my blueberries, blackberries and raspberries are in.
     
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  34. Overdrive

    Overdrive Legend

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    The ice cream is sugar free, so not as much glucose as the regular version. :)
     
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  35. Aedan

    Aedan New User

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    If genetically that's where your human body prefers to shop fat, there's not going to be an simple way to get rid of that fat rather than to run a nutrient lack and improve muscular.....
     
    #35
  36. Overdrive

    Overdrive Legend

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    I've talked to a personal trainer about this. Basically, what she told me is that consistent exercise of the places that stores fat are one of the only successful ways to lose weight in those areas quicker (with proper dieting of course).

    If you increase your muscle mass too much, your flexibility suffers.
     
    #36
  37. charliefedererer

    charliefedererer Legend

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    So that's where you got the idea.

    Sorry to tell you however, that either she is wrong, or you misunderstood what she said.

    Think about it.

    If fat is to be used as a fuel, the end of the fat chain has to be broken off with an enzyme, pass into the venous system, travel back to the heart, and then be pumped back to the body part working.

    How is fat going to be preferentially be broken down in the body part being exercised?
     
    #37
  38. r2473

    r2473 Legend

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    I think you are on the right track. Let us know how it works out down the road.
     
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  39. Overdrive

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    It could be possibly either in my opinion.

    She told me this type of training called fast-paced circuit-training which burns tons of fat, improves cardiovascular fitness, and strengthens every muscle in the body, especially targeting the glutes and hamstrings.


    However, she did tell me that having a healthy diet is the most important if you want to burn fat the fastest such as elminating all processed foods, foods with added sugar, and foods that contain carbs (white pasta, white bread, french fries, etc.).
     
    #39
  40. Overdrive

    Overdrive Legend

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    Thanks, I'll update during the following weeks and months.
     
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  41. charliefedererer

    charliefedererer Legend

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    I hesitated to respond to this, because nobody likes a know-it -all or someone who trying to take away something they really like.

    But ice cream must be at least 10% fat in order to be called "ice cream".

    "Ice cream contains not less than 1.6 pounds of total solids to the gallon, and weighs not less than 4.5 pounds to the gallon. Ice cream contains not less than 10 percent milkfat"
    - http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=135.110


    Also,

    "Most major ice cream companies do not produce "sugar free" ice cream products. Rather, you can find numerous flavors with "no sugar added" labels, which use artificial sweeteners instead of added sugars."
    - http://www.livestrong.com/article/431170-sugar-free-ice-cream-nutritional-facts/

    So:

    Carbohydrates and Sugar

    A 1/2-cup serving of no-sugar-added vanilla ice cream contains about 15g of carbohydrates, according to the USDA Nutrient Database. Breyers CarbSmart Vanilla ice cream contains 13g of carbohydrates. Both versions contain about 4g of sugar. Breyers CarbSmart Vanilla ice cream lists containing 5g of sugar alcohols, mostly in the form of sorbitol. Sugar alcohols are modified carbohydrates that contain much fewer calories than sugar. They are not as sweet as sugar, but food companies can use them to sweeten products while advertising that the food is low in calories or low in sugar. The body has trouble absorbing sugar alcohols, and such foods are typically high in saturated fat.

    Fat and Cholesterol

    A serving of no-sugar-added vanilla ice cream contains about 5g of fat, while Breyers CarbSmart Vanilla ice cream contains 6g. About half of the fat in both products exists in the form of saturated fat. Saturated fat can have and adverse effect on blood cholesterol levels and contribute to cardiovascular disease, and the American Heart Association advises consuming less than 7 percent of your calories from this fat each day. No-sugar-added vanilla ice cream contains between 15 and 18 mg of cholesterol. The USDA advises consuming less than 300 mg of cholesterol each day to avoid similar adverse cardiovascular effects.

    Calories

    A 1/2-cup serving of no-sugar-added vanilla ice cream, weighing 68g, contains 115 calories. Similarly, 1/2 cup of Breyers CarbSmart Vanilla ice cream contains 90 calories. Most adults require about 2,000 calories a day to support their energy needs, so a serving of a typical brand of no-sugar-added ice cream contributes about 5 to 6 percent of the typical adult's daily caloric requirement."
    - http://www.livestrong.com/article/431170-sugar-free-ice-cream-nutritional-facts/

    But I don't know that many who only eat a 1/2 cup (or 4 ounces) of ice cream.

    If you are eating a cup of no-sugar-added vanilla ice cream, that's 230 calories - or over 10% of what you need in a day.



    You may already know all the above, but I think it is devious how companies get those who are trying to lose weight think they are doing great by buying a "no-sugar-added" product.



    Aren't the strawberries enough of a treat?


    [And I apologize if you think I am crossing the line between being helpful and being a jerk.]
     
    #41
  42. Overdrive

    Overdrive Legend

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    Well,

    I wasn't aware of this at all, especially that ice cream needs to be at least 10% fat. I haven't eaten any ice cream since Sunday (I added milk, strawberries, blueberries, and Neopalitian sugar-free ice cream). I won't do this anymore. Thanks for your detailed information. You must have went out of your way to do this.

    I have a question. Have you been to Red Lobster? This week, I'm going there for my aunt's graduation party. I could go to the website and search for 'healthy foods' on the menu, but I wanted your opinion on this inquiry.
     
    #42
  43. Power Player

    Power Player G.O.A.T.

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    You want to lose weight? Eat clean. Don't eat carbs like pasta, sugars, bread, white rice except before or right after tennis/working out.

    An easy meal with good carbs - a salad and a sweet potato.

    Just eating fruit/veggies is not ideal. There is a lot of sugar in fruit that you dont need all day long. So just eat fruit prior to exercise or after.

    Do squats, lunges and deadlifts. Those are very effective lifts that will help you burn a lot of calories and get your legs in shape. They are also beneficial for tennis.

    A few things are a little weird - you think you can eat sugar free ice cream and be fine. You need to learn to read food labels.

    You are not sure what to eat at red lobster? skip the bread and eat broiled fish like salmon with a side of veggies. Really not that tough.

    You can not spot reduce fat. It does not work that way. Anyone who tells you otherwise is BS'ing you.
     
    #43
  44. Overdrive

    Overdrive Legend

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    All right, thanks for the info. I think I may have already reached my limit in terms of weight. I can lose it, but I would lose muscle as well. I think the only sensible thing for me to do is to hit the gym, run, and do tennis drills. I just cut back on the crap that I ate before and pick healthier choices instead of a strict diet.
     
    #44
  45. Power Player

    Power Player G.O.A.T.

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    Main thing is you will be REAL sore the first time you do squats and deads in the gym. So prepare to sit out for 3 days or so after. I just got back in the gym after taking a 6 month break and I tried to play tennis that night and it was laughable. I had no real lateral movement and was sore for a few days after.

    Good news is that this week I did the same workout and I am fine.

    You will not lose much muscle if you sub out carbs for more protein. So don't really worry about that. I did not workout for 6 months (just played tennis, did pushups/pullups and ran) and did not lose much muscle.

    Not sure your body type though. If you are into tennis, you will want to be leaner anyway for faster movement. I am pretty built for my size, but I can still move fast on the court and have visible abs, so I know my Bfat is pretty low.
     
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  46. Overdrive

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    How long do you think I should work out? 2-3 hours per session?

    I actually have a lean upper body and a bulky lower body and back seat. With the squats and dead lifts, I hope I don't make them more bulkier. I just have to balance my workouts and not do too much of one thing.

    Did you take ice baths or use Icy-Hot after going to the gym? That could be a reason why you were sore for that long.
     
    #46
  47. JRstriker12

    JRstriker12 Hall of Fame

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    I get DOMS really bad after going back to the gym from a long break. But I do find a bit of active recovery seems to reduce the pain a bit and reduce soreness.

    I've also surprised my self by playing decent tennis even though I was super sore.

    2-3 hours per session is too much. There's no way you can keep a high level of intensity for that long.

    Keep it to an hour maybe 90 minutes max. Some people say even 90 minutes is too long.
     
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  48. Overdrive

    Overdrive Legend

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    Really? Thanks for telling me. I may have overworked myself and possibly pull a muscle.. that is what no one wants.
     
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  49. Power Player

    Power Player G.O.A.T.

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    Hey it seems you are pretty new to this stuff. 2-3 hours is insanely long. 45 minutes is all you need. If you can work out for 45 mins 3 times a week and play tennis, you will have a pretty full schedule. You have to remember to rest.

    You need to give your muscles time to recover. So dont bench press every other day for example.Do it once a week. I say this since you are also playing tennis. If you all you wanted to do was lift, you could do it twice a week, but you want to get leaner and this is the ticket.

    Also squats and deads will not make you bulky. This is another myth that people think. It is the same as thinking they can spot reduce fat. Both myths.

    Squats and dead lifts are game changing exercises. They strengthen your entire core and will be a massive assist in weight loss. If you combine a good diet with a good work out plus tennis, you are going to be in great shape. The concern is that you don't seem to know much about the basics. I would suggest doing some good research and paying a PT for a few sessions.

    Also you can buy a book for cheap called Power Tennis Training. It may cost $5 shipped. It will have all the exercises that help your tennis game in it. Make sure you study how to deadlift and squat properly or you will hurt yourself. That is key.
     
    #49
  50. Overdrive

    Overdrive Legend

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    Yes, I am new to this. I haven't lift since 8th grade (12 years ago). I don't have access to equipment so I have no choice but to spend $100 (for 1 year) of gym membership. I may have to bring someone to spot for me as well. Or, I can lift with an amount that I know I can lift. But, my friend is a physical trainer, so it would go well for me. "Power Tennis Training"? Thanks.

    Oh yeah, hurting myself would take off 2+ weeks.
     
    #50

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