Hey lovely, i’m really sorry to hear that! I know it must have been really hard to go through this and no one should ever make you feel that way. We’re here to help you out in any way that we can, and we’ll be here with you on this journey. If you need any help, please don’t hesitate to reach out to us and send us a message at hello@femmenativa.com <3

Hey lovely,

We are sorry to hear that! :(

Is it ok if we ask you a couple of questions so we can determine the cause more easily?

What are your goals – to reduce unwanted muscle bulk or lose leg fat? Muscle reduction can take a bit longer, for Rachael it took 6 months.

When walking – are you walking on a flat surface? Does your resistance training include exercises like squats or lunges?

Do you perhaps have any hormone issues?

Let us know and we’ll do our best to help! xx

Love,
Marina

Hey lovely,

Thanks for reaching out!

You are absolutely correct, resistance training (weightlifting is a form of resistance training) is very important for bone straightening and osteoporosis prevention, especially for us women. This is why all our programs include resistance training 4 times per week – bodyweight resistance training + resistance training with light weights and resistance bands. You don’t have to lift super heavy to get the benefits of resistance training.

Here is a list of workouts recommended for osteoporosis prevention:

*Resistance training exercises – Resistance training includes the use of free weights, resistance bands or your own body weight to strengthen all major muscle groups, especially spinal muscles important for posture.
*Weight-bearing aerobic activities – Weight-bearing aerobic activities involve doing aerobic exercise on your feet, with your bones supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical training machines.
*Stretching exercises for flexibility – Moving your joints through their full range of motion helps you keep your muscles working well. Stretches are best performed after your muscles are warmed up — at the end of your exercise session, for example, or after a 10-minute warm-up.
*Stability exercises – Stability and balance exercises help your muscles work together in a way that keeps you more stable and less likely to fall. Simple exercises such as standing on one leg or movement-based exercises such as tai chi can improve your stability and balance.

Our programs for endomorph body type includes – weight bearing cardio (walking), resistance training (bodyweight, light weights, resistance band), flexibility exercises (stretching after every resistance training session) and stability (one-sided exercises).

When it comes to squats, yes you are 100% correct, squats target your hips but they also target:

*gluteus (buttocks)
*quadriceps (front of the thigh)
*hamstrings (back of the thigh)
*adductor (groin)
*hip flexors
*calves

If you want to strengthen your hips, exercises like mountain climbers on gliding discs or straight leg leg raises (while lying on your back) are also a great option.

I hope this helps! xx

Love,
Marina

I completed LL1 and continue to walk 6-7 x per week over 10,000 steps, do Pilates/ resistance 4-5 x week and eat a calorie deficit diet but my legs aren’t really slimming down. Why could this be? I have been doing this all since January