(25-01-2015, 07:37 AM)Lananonymous Wrote: Dianna, I'd be cautious with that document you found. It does offer some good points, however, 100 rep training can cause stress on joints and lead to injury. Not saying to not try it, or that it won't work. Just be careful, research and double check sources, and if you do try it out -- make sure your form is perfectly flawless, with proper warm-up, cool-down, and stretching to minimize risk of injury as much as possible.

To summarize some of the sources below, to help reduce muscle mass/size efficiently and safely, the following tips are recommended (I will be trying these as well):

* Cardio first thing in the morning -- before breakfast.
* Reduce calories to create a deficit by maybe 250 calories a day.
* High Rep/Low Weight -- recommended 30-50 reps
* No snack/meal/protein shake for 3 hours after workout.
* Post-workout cardio.

I added a few links for you to check and compare notes, I encourage you to google more on catabolizing or reducing muscle mass to help ensure safe success.

Aerobic vs HIIT to lose muscle

10 ways to lose muscle

How to reduce muscle size

Here are some links to help build your hips/booty. I'll be testing and compiling a custom workout using information and techniques from these videos. I like to warm-up with the 5 minute video plus Knee Tuck Crunch, Bicycles, and Reverse Bicycles (15-25 each) to get the TFL (front hip muscle) engaged. I finish my butt workout with Kneeling Rear Leg Raises (Donkey Kicks) and Kneeling Side Leg Raises (Dirty Dogs/Fire Hydrants) to encourage blood flow to the desired areas.

FB 5 minute Butt & Thigh workout

FB Brutal Butt & Thigh Workout

Stretches to Get Curvier Hips

FB Build a Booty Workout

Wider Curvier Hips

FB Hourglass Workout (Abs)

Hope this helps.

DONKEY KICKS,,,! i have to agree their the heart of my lower body workout. Only im a bit obsessive about them. I try to get a minimum of 1500 in a day, ive been doing this for two weeks at this level, and doing them for the last six months in reduced numbers. Ive felt good after each 1500 , no injuries.(so far) It is turning my ARS into an anvil though,,lol i always do this before breakfast.