with a little over 6 nore weeks to go to the northern, i need some input on something. my body fat was near 7.8 a week ago, with most points being between a 3.5 to 7.0 with exception of bis and pecs at 2.0. but my quads were 10.0. does anyone have any clues on how to target that area more effectively? thank you
joe Daniels

Joe - There is really no way to target body fat reduction to a particular body part. Each persons body will drop body fat in it's own way and progression. As you continue to lean out in other areas your body will begin to burn more of the body fat in stubborn areas like your quads. I have the same issue, my quad detail is one of the last things to come in, for others it is abs or triceps; it can vary from person to person. Just stay on course with your body fat reduction program and your legs should start to show more detail. Don't be surprised if it does not happen until the last week or two. A couple of tricks in the end are to not work your legs during the last 5-7 days before your show and to spend time with them elevated during the final two or three days and especailly on show day. Both of those things will tend to lessen the amount of fluids in your legs and thus allow you to appear more defined. Good luck!

To further what VA said I would also incorporate sprints into your routine at about 4 weeks out. Dont go overboard, dont want to blow a hamstring, but this may help to carve them up a bit more. But, VA is right you can spot reduce.

Va is on point as always. My legs come in early, just the opposite as most. So I end up bring midsection, low back in last. Anyway, stepper is good for cardio and an increased focus on glute/ham area....

One point to note on the whole elevated feet thing, I did this between pre-judging and evening show for a contest and went to stand up (not sure how long I was in that position), but I got THE WORST CRAMP KNOWN TO MANKIND on the inside groin/upper thigh/upper hamstring. Thank goodness a buddy of mine was there and is a nurse....I could not move my leg at all. He had to massage it out, it was real bad. I popped salt and pedialyte and was slowly able to move around....

Great points by all...

A few more...

Stairs are great, any near you you can run?

Sprints the same

Stretch your quads!

Deep squats can help.

Front squats supersetted with hack squats are great as well.

You still have a few weeks...if your readings are between 3 and 7, they may not change much more. 2 is about as low as you will get, and not every spot will get that low.

The good news is that as your other body parts reach as lean as they will get, you will lose fat from your legs.

With 6 weeks you can expect to lose another 5-10mm.

Best of Luck!

Ray