Slimmer Legs....How to Slim Down
Thursday, February 11, 2010
There is plenty of advice out there on how to tone the legs, build muscle on the legs & also how to reduce larger legs. I am one that can build muscle in my legs very easily, or at least in my younger years. I can now too but not as much as when I was younger. They call this an easy gainer. Guys used to hate me as I put on muscle on my legs with just three 45 pound weight plates on each side of the 45 degree leg press. I was never a heavy squatter but between all my leg workouts & the 45 degree leg press, I packed on the muscle in the legs. For most women, they don't want huge legs. I was doing this for my bodybuilding years.
Once I got past that, I had to find a way to keep on the muscle but also bring down the size as well. I have what they call "gymnastic legs" so for me, this was a challenge. What I turned to was higher reps, less weight, drop sets, circuit training & cardio (and yes, changed the eating too!) The higher reps & drop sets keep me in a higher fat burning/calorie burning zone as well! Keeps my heart rate up and my metabolic rate up & for hours afterwards!
Now when I say higher reps & lighter weights, I don't mean no weight. I created a circuit training routine that had me doing about 20-25 reps before I felt the need to drop the weight. I do about 3 drop sets total but in that higher 15-20 reps after that first drop. YES, it burns. So, for me, the key was to find a weight that challenged me in that 20-25 range & I could not do more after that 25th rep. That keeps the muscle on but helps from building the muscle larger than I want. You can see by my pic that my legs are still pretty muscular & that is actually small for me. That is the way I want them to look for right now. For you, starting out, no need to drop set. You can throw that in later.
Also throw in those walking lunges that really work the whole leg & that butt too! Not only will you build muscle but it keeps that heart rate high as you walk those lunges back & forth, wherever you may be doing them!
For me, the lower rep range creates too much bulk. When I do lower reps, I can push a lot more weight & that creates bulk & a larger muscular leg than I want for me. Higher reps but still at a weight that stops me in that 20-25 range before I drop set works for me. Some like the 15-25 range.
While you work the legs with weights, also do some high intensity interval training (HIIT) sessions. Most people prefer to do cardio separate from their legs. I do one day with no cardio & legs. My second leg day, I do some cardio before hand BUT that is me.. not you!
HIIT cardio training will blast & burn the fat BUT this is a medium to advanced technique so work up to it!!! Along with a HIIT for burning fat, there are still some pluses for a steady state or longer cardio/calorie burning sessions. One thing many fitness/figure/bodybuilders do is hill walking on the treadmill for a longer session but slower speed & really work it. DON'T HOLD ON!!!! This is awesome for the glutes & that glute/hamstring tie in as well!!!! As you all know, I do a lot of cardio per my past posts but again, that is me & it may not work for a lot of you.
Once again, we are all different but try some of these techniques if you tend to have larger legs. You may have to play around with it to get the right routine for you but this leads you in a direction that may help.
There is plenty of advice out there on how to tone the legs, build muscle on the legs & also how to reduce larger legs. I am one that can build muscle in my legs very easily, or at least in my younger years. I can now too but not as much as when I was younger. They call this an easy gainer. Guys used to hate me as I put on muscle on my legs with just three 45 pound weight plates on each side of the 45 degree leg press. I was never a heavy squatter but between all my leg workouts & the 45 degree leg press, I packed on the muscle in the legs. For most women, they don't want huge legs. I was doing this for my bodybuilding years.
Once I got past that, I had to find a way to keep on the muscle but also bring down the size as well. I have what they call "gymnastic legs" so for me, this was a challenge. What I turned to was higher reps, less weight, drop sets, circuit training & cardio (and yes, changed the eating too!) The higher reps & drop sets keep me in a higher fat burning/calorie burning zone as well! Keeps my heart rate up and my metabolic rate up & for hours afterwards!
Now when I say higher reps & lighter weights, I don't mean no weight. I created a circuit training routine that had me doing about 20-25 reps before I felt the need to drop the weight. I do about 3 drop sets total but in that higher 15-20 reps after that first drop. YES, it burns. So, for me, the key was to find a weight that challenged me in that 20-25 range & I could not do more after that 25th rep. That keeps the muscle on but helps from building the muscle larger than I want. You can see by my pic that my legs are still pretty muscular & that is actually small for me. That is the way I want them to look for right now. For you, starting out, no need to drop set. You can throw that in later.
Also throw in those walking lunges that really work the whole leg & that butt too! Not only will you build muscle but it keeps that heart rate high as you walk those lunges back & forth, wherever you may be doing them!
For me, the lower rep range creates too much bulk. When I do lower reps, I can push a lot more weight & that creates bulk & a larger muscular leg than I want for me. Higher reps but still at a weight that stops me in that 20-25 range before I drop set works for me. Some like the 15-25 range.
While you work the legs with weights, also do some high intensity interval training (HIIT) sessions. Most people prefer to do cardio separate from their legs. I do one day with no cardio & legs. My second leg day, I do some cardio before hand BUT that is me.. not you!
HIIT cardio training will blast & burn the fat BUT this is a medium to advanced technique so work up to it!!! Along with a HIIT for burning fat, there are still some pluses for a steady state or longer cardio/calorie burning sessions. One thing many fitness/figure/bodybuilders do is hill walking on the treadmill for a longer session but slower speed & really work it. DON'T HOLD ON!!!! This is awesome for the glutes & that glute/hamstring tie in as well!!!! As you all know, I do a lot of cardio per my past posts but again, that is me & it may not work for a lot of you.
Once again, we are all different but try some of these techniques if you tend to have larger legs. You may have to play around with it to get the right routine for you but this leads you in a direction that may help.
Any of you out there have gymnastic legs like me? Have you found a routine that you want to share that helps keep your larger legs smaller? Let us know!
PS: I am at UCLA today for my teeth. I probably will not get to all your blogs for comments.
PS: I am at UCLA today for my teeth. I probably will not get to all your blogs for comments.
Posted by truth2beingfit at 2/11/2010 12:01 AM 
Categories: Weights, Challenges, Cardio workout, Weight lifting, Leg Workout, workout
Tags: glutes treadmill Exercise legs workouts weights weight lifting challenges cardio
Categories: Weights, Challenges, Cardio workout, Weight lifting, Leg Workout, workout
Tags: glutes treadmill Exercise legs workouts weights weight lifting challenges cardio
I hope things go well for you at UCLA today Jody.
This is an interesting topic, and one I have thought about, but never vocalized. I have always felt I built muscle rather easily. Even with the limited strength training I have done, I can see big differences in my muscle. That being said, I don't want to ever get huge. Not that I have to worry about that now.
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Steve, it is a balancing act so play around with it. I have had to change my routine thru the years. With me, I still drop set but start out at a high 25-30 reps the first set & drop from there. Sort of like AFG's comment here for this post.
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Great post!! I have stick legs so I"m the total opposite! But my sister keeps asking me how to tone down her legs.. I'll have to have her read this!
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April, I know, we are totally opposite body types! It is all about finding what works for you & I know you are doing a great job of that!
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I have swimmer legs from doing the breast stroke! NO stick legs here! I'm doing all I can do keep them and slim and toned down as possible. This exercise looks amazing for that. I'm going to definitely give it a try! Thanks for sharing!
Jen
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Jen, like I mentioned in my other comments, play around with this & find what works for you. I have had to change things over time but when I was younger, this worked & still does but with the modification that I drop set to failure like AFG's comment.
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It's teeth day!
Well, I love that move in the pic. Wish I would have came here BEFORE I finished today's today. I would have doing this.
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Josie, always time to try it next leg day!
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I hope the dental appt goes okay!
You know I'm still learning how to workout and I'm not sure about how I build muscle yet. I know I have lots of muscle underneath my extra fat, but it's still a big guess on how much muscle I have.
Last night me and my workout buddy did lunges with weights. Lunges are always really tough for me. We do 50 reps with 25 lb weights in each hand at our sides. Without stopping we then do 25 reps with 20 lbs, then 20 reps with 15 lbs, 20 reps with 10 lbs, then 20 reps with no weights. I know this isn't probably a whole lot for the fit person but for me (I still have about 90 lbs to lose) it is KILLER without stopping. I mean you feel like you have rubber band legs!!! LOL
Thanks for sharing your leg workout experiences.
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AFG, that is one great workout! I say stick with that & then modify as your bod tells you too. I do that drop set to failure too! OH YES! THE BURN!
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I wear spanx!! LOL. You know me and have seen me Jody, I am not one for slim legs. I enjoyed you post, and will talk to my bootcamp instructors tomorrow. I can see the definition in my legs, but I will never see small legs ever! Thanks for the info!
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