#372; Why You’re Not Seeing Definition in Your Legs—And How to Fix It

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Struggling to see changes in your legs and glutes despite putting in the work?

This episode dives into the most frustrating questions women face about their lower body: why your legs feel bulky after training, why the scale doesn’t tell the full story, and how to overcome mental and physical barriers that hold you back.

I’ll break down the myths about effective training, spot enhancement, and why “feeling bigger” isn’t a sign of failure. You’ll leave this episode with a deeper understanding of your body, practical steps to transform your training, and the mindset shifts you need to finally see and feel progress. Let’s redefine how you approach building a strong, lean lower body—and your confidence along the way.

Challenges Women Face with Legs and Glutes

Women struggle the most with changing their legs and glutes, often feeling dissatisfied with their shape—whether too "spongy" or "bulky." The issue is compounded by ineffective training methods or lack of a structured plan.

Many women overemphasize dieting without pairing it with effective, progressive strength training tailored to their needs. A program should evolve as the individual progresses to see true changes in body composition.

Effective Training is Key

Training effectively requires the right exercises, volume, and progression. Hard and heavy workouts are not enough if they lack strategic planning.

Prioritize progressive overload, rest periods, and recovery to build muscle and redefine your body.

Spot Training Misconception

While spot reduction (losing fat in specific areas) is a myth, targeted training can enhance certain areas, like hamstrings or glutes, through proper programming.

Pair spot enhancement training with nutrition and recovery for visible results in target areas.

Clients who stay stuck in dieting mindsets miss opportunities for sustainable progress.

Reflection: What would your results look like if you stopped sabotaging yourself and trusted the process?

Strength as the Pathway to Progress

Strength is the foundation of confidence, aesthetics, and health. It’s a process that requires commitment and patience. Focus on strength as the ultimate goal, and everything else will follow.

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