I know you can't spot reduce but...

DizzyLinds

So I have taken a pic of me this time last year and then today...same bikini etc. So I've been eating a lot more than I used to, cut my cardio and lifted heavy for about 6 months. Consistency is getting better, I think alcohol holds me back along with chocolate. I've noticed that I do look heavier (I've gained 6lbs), my stomach looks more toned but my thighs now appear bigger and hips wider. I'm much stronger than I used to be too.

Any ideas how to support reducing my hips/thighs. I currently lift heavy so not sure whether to switch to low weight and high rep for lower body exercises. Or, do I need to go back to my old ways and do lots of cardio in the form of spin, aerobics and running?

I currently lift 4 days per week (2 upper/2 lowere) with 10/15mins HIIT after, do steady cardio or HIIT another day maybe and workout with my PT once a week which is a combo of HIIT, weights and cardio.

DizzyLinds

Bumping!

littlelol

still do weights but maybe do two runs a week aswel x

ilovedeadlifts

keep lifting and dial your diet in.

drop the alcohol.

KINGoftheBUFF

Agreed, It has nothing to do with lifting weights....its your diet and alcohol. When I diet for my shows, I have to eliminate all alcohol for months.

WendyTerry420

My suggestion is low resistance/weight and high reps for your legs.

If you are using heavier weights or high resistance for your legs, your muscles will get larger, making you appear larger.

rusialeelee

squatssss!!!!!!! I lost like 3 inches by doing jillian's workouts for 3 wks. Don't do her shoulder ones. Just do legs. You will feel the BURN!

dad106

My suggestion is to keep diet in check( Alcohol is a biggie!) and maybe start doing total body workouts instead of split.

You can lift less often but still get same results.

iWaffle

keep lifting and dial your diet in.

drop the alcohol.

^^^ Winner!


Cut the alcohol. It's terrible for your diet and probably much worse than the chocolate. I wouldn't cut cardio out entirely either. I still do 30 minutes 4 times a week. If you're worried about leg size you can decrease the weight to the point where you can do reps for 15 -20 times and that should help somewhat but you don't want to quit doing that totally.

What's your body fat % at? I'd be willing to bet that some of that leg size isn't muscle. Lots of women have issues with storing fat there more than anywhere else. Eliminating leg exercises to allow your legs to carry more fat in place of more muscle doesn't sound like a winning plan to me. Attack the problem and don't cover it up by quitting the leg exercises.

marypatmccue

My suggestion is low resistance/weight and high reps for your legs.

If you are using heavier weights or high resistance for your legs, your muscles will get larger, making you appear larger.

NOT ^^ this ^^

Keep up with your heavy lifting, and dial in your diet -- and I agree with cutting alcohol...

MinMin97

bump

WendyTerry420

My suggestion is low resistance/weight and high reps for your legs.

If you are using heavier weights or high resistance for your legs, your muscles will get larger, making you appear larger.

NOT ^^ this ^^

Keep up with your heavy lifting, and dial in your diet -- and I agree with cutting alcohol...

Oh, so lifting heavy weights on a regular basis doesn't increase the size of your muscles? Really? :noway:

WendyTerry420

http://www.bodybuilding4u.com/increase_muscle_size.htm

Increase Muscle Size (Bodybuilding)
Aims
1. Increase muscle size.
2. Increase strength.

__________
http://exercise.about.com/od/exerciseworkouts/a/liftingheavy_2.htm
The important thing to remember when it comes to strength training is that you must give you your muscles more weight than they can handle--that's how muscles grow.

____________
http://www.livestrong.com/article/327578-does-lifting-heavy-weights-build-muscle/

http://www.weight-lifting-complete.com/gain-muscle-mass/


I can find more if you need them.

There is a difference between well-toned muscles, and LARGE muscles.

dad106

My suggestion is low resistance/weight and high reps for your legs.

If you are using heavier weights or high resistance for your legs, your muscles will get larger, making you appear larger.

NOT ^^ this ^^

Keep up with your heavy lifting, and dial in your diet -- and I agree with cutting alcohol...

Oh, so lifting heavy weights on a regular basis doesn't increase the size of your muscles? Really? :noway:

Yes really.

If you are eating in a deficit, you won't build new muscle. You may see swelling as the muscle repairs themselves, but thats about it.

Low weight/high reps is more for strength then anything.. it's when you lift in the hypotrophy range that you start to see growth(I believe.. someone please correct me if I am wrong).

bratleen

Lifting heavy will increase muscle mass....eventually you will burn fat, but you will have bigger muscles as well. If you do not like the way your legs are responding to your heavy lifting regimen try something different.

What is the look you are hoping to achieve? If you want the legs of a ballerina I would suggest doing the type of workouts that a ballerina does.

WendyTerry420

Lifting heavy will increase muscle mass....eventually you will burn fat, but you will have bigger muscles as well. If you do not like the way your legs are responding to your heavy lifting regimen try something different.

What is the look you are hoping to achieve? If you want the legs of a ballerina I would suggest doing the type of workouts that a ballerina does.

Exactly! And if you do not want to look like a body builder who does shows, then I suggest you don't emulate their workout.

meshashesha2012

if you're not eating above your TDEE then you wont be building muscle, no matter how heavy you lift.

muscle isnt just created out of thin air by keebler elves

marypatmccue

Lifting heavy will increase muscle mass....eventually you will burn fat, but you will have bigger muscles as well. If you do not like the way your legs are responding to your heavy lifting regimen try something different.

What is the look you are hoping to achieve? If you want the legs of a ballerina I would suggest doing the type of workouts that a ballerina does.

Exactly!

OK, so... I didn't mean it wouldn't increase muscle mass, that's the entire reason TO lift, yes? I just don't know many women who've BULKED up without taking some form of supplements to do so... And I know a lot of women who lift, myself included... with leaned up, toned, sexy muscle that's gained from heavy lifting... Just saying.

Honestly, results are mostly from diet... eat crap, don't get the results you want. It's really that simple.

WendyTerry420

Lifting heavy will increase muscle mass....eventually you will burn fat, but you will have bigger muscles as well. If you do not like the way your legs are responding to your heavy lifting regimen try something different.

What is the look you are hoping to achieve? If you want the legs of a ballerina I would suggest doing the type of workouts that a ballerina does.

Exactly!

OK, so... I didn't mean it wouldn't increase muscle mass, that's the entire reason TO lift, yes? I just don't know many women who've BULKED up without taking some form of supplements to do so... And I know a lot of women who lift, myself included... with leaned up, toned, sexy muscle that's gained from heavy lifting... Just saying.

Honestly, results are mostly from diet... eat crap, don't get the results you want. It's really that simple.

Sexy is relative.

And "bulked up" is also relative. For some women, they do not want muscular-looking legs. So for them, reducing overall body fat is better than heavy weight lifting.

I agree that women don't get bulked up, but that another woman may not agree with what we are calling "bulked-up."

And it is a valid point that not all exercise is the right kind of exercise for every person. It depends on your body type, fat ratio, and your goals with what you want to look like. That's what I was getting at. Women who naturally have larger muscles in their legs may not like them, so heavy lifting is not a good idea for them.

Scarletfire1970

Anybody who thinks that women lifting heavy will make you bulky has to take a look at this bodybuilding.com member's transformation pictures:

http://bodyspace.bodybuilding.com/ChickenTuna/more.php?section=progresspics

There is nothing big and bulky about her. And to top it off, she is 44 years old. She looks better then pretty much anybody else at any age that I have seen.

marypatmccue

I think lots of people have valid points... "lifting weights will NOT make you bulky unless you start eating more... to get bulky you need to gain weight... if you don't eat more on purpose, you will get muscular...... not bulky"

The stronglifts 5x5 manual is an amazing resource... and I highly recommend it to all!

:-)

navydentalchic

My suggestion is low resistance/weight and high reps for your legs.

If you are using heavier weights or high resistance for your legs, your muscles will get larger, making you appear larger.

NOT ^^ this ^^

Keep up with your heavy lifting, and dial in your diet -- and I agree with cutting alcohol...

Oh, so lifting heavy weights on a regular basis doesn't increase the size of your muscles? Really? :noway:

I lift heavy on my bar for squats, my legs have actually LOST inches and look more defined. I have more room in the legs of my jeans. WOmen don't bulk up, that is a man thing..

bratleen

If you are eating at a surplus you most certainly will gain either muscle or fat depending on your activity level. Women can bulk up, it isn't easy for many female body types, but it does happen and many women tend to carry more weight in their hips and thighs (I for one have always had what I refer to as "big peasant thighs"...they respond well to exercise and become more defined)

If I wanted to achieve a leaner and longer look, I would incorporate more pilates, yoga, and other types of exercise that focus more on lengthening the muscles as well as additional cardio to burn fat. It all depends on the look you are hoping for.

dad106

If I wanted to achieve a leaner and longer look, I would incorporate more pilates, yoga, and other types of exercise that focus more on lengthening the muscles as well as additional cardio to burn fat. It all depends on the look you are hoping for.

Nothing lengthens muscles.. They are at a pre-determined length. All muscles can do is shrink or grow... but they can't lengthen.

Also fat loss is more a product of diet then it is cardio.. cardio is more for lunges/heart then it is for fat loss.

DizzyLinds

Wow, great replies!

My BF% is just under 23%. I'll be honest, there isn't much jiggle in my thighs at all, they are pretty solid. I just noticed that they have widened significantly. Ive gained about an inch around my hips, but my bum noticeably higher?!

However, there are so many conflicting opinions on here as to whether to continue lifting heavy and reign in the diet especially the alcohol, or do this and lift lighter!

I have periods where social events take over but as of Sept I'm holding back as much as poss. A lot of parties etc are coming up. Until I cut back more on the alcohol I should expect big legs then? Thing is I'd say I was boozing it up more last year and my legs were slimmer...I was then doing more cardio and less weights? My diet too was no way as clean as it is now...I still had a few big weekends and outings!

tempest501

So I have taken a pic of me this time last year and then today...same bikini etc. So I've been eating a lot more than I used to, cut my cardio and lifted heavy for about 6 months. Consistency is getting better, I think alcohol holds me back along with chocolate. I've noticed that I do look heavier (I've gained 6lbs), my stomach looks more toned but my thighs now appear bigger and hips wider. I'm much stronger than I used to be too.

Any ideas how to support reducing my hips/thighs. I currently lift heavy so not sure whether to switch to low weight and high rep for lower body exercises. Or, do I need to go back to my old ways and do lots of cardio in the form of spin, aerobics and running?

I currently lift 4 days per week (2 upper/2 lowere) with 10/15mins HIIT after, do steady cardio or HIIT another day maybe and workout with my PT once a week which is a combo of HIIT, weights and cardio.

Intermittent Fasting will help you LOTS if you are wanting to shed Bodyfat. I have been researching it for about a month and started following Leangains.com and lost nearly 3% Bodyfat so far. I feel great too and I think this is really going to help me get the body I want. You can also follow the Eatstopeat.

If you need any more info feel free to ask me.

There a re lot of other health benefits to this lifestyle too.

RuthieCass

If you are eating at a surplus you most certainly will gain either muscle or fat depending on your activity level. Women can bulk up, it isn't easy for many female body types, but it does happen and many women tend to carry more weight in their hips and thighs (I for one have always had what I refer to as "big peasant thighs"...they respond well to exercise and become more defined)

If I wanted to achieve a leaner and longer look, I would incorporate more pilates, yoga, and other types of exercise that focus more on lengthening the muscles as well as additional cardio to burn fat. It all depends on the look you are hoping for.

How do you "lengthen" your muscles?

OP, I think you answered your question when you talked about spot reduction. I would say that your workouts sound fine, but that you need to cut your calories a bit. Try eating at a moderate deficit (TDEE-20%). I would say that you should definitely continue lifting heavy as you want to retain muscle and lose mostly fat when eating at a deficit. You're not going to grow any muscle when eating at a deficit.

bratleen

http://muscle.ucsd.edu/musintro/contractions.shtml

Muscles do lengthen and they shorten too...that is their function in the human body---contract and release...contract (shorten) release (lengthen) Please read about Muscle Physiology, I copied the link.

MrsBully4

You can absolutely lengthen muscles doing stretching. My muscles lengthened so much that I grew 6 inches in height.

dad106

http://muscle.ucsd.edu/musintro/contractions.shtml

Muscles do lengthen and they shorten too...that is their function in the human body---contract and release...contract (shorten) release (lengthen) Please read about Muscle Physiology, I copied the link.

Contract as in shrink, release as in Grow. Thats what the article is talking about.. using different types of exercises to grow(IE build new muscle) or keep muscle the same(what they refer to as shrink).

Your muscles do not lengthen(as in make muscles longer). Thats physically impossible as muscles are attached to our bones and are at a fixed length.

DizzyLinds

So I have taken a pic of me this time last year and then today...same bikini etc. So I've been eating a lot more than I used to, cut my cardio and lifted heavy for about 6 months. Consistency is getting better, I think alcohol holds me back along with chocolate. I've noticed that I do look heavier (I've gained 6lbs), my stomach looks more toned but my thighs now appear bigger and hips wider. I'm much stronger than I used to be too.

Any ideas how to support reducing my hips/thighs. I currently lift heavy so not sure whether to switch to low weight and high rep for lower body exercises. Or, do I need to go back to my old ways and do lots of cardio in the form of spin, aerobics and running?

I currently lift 4 days per week (2 upper/2 lowere) with 10/15mins HIIT after, do steady cardio or HIIT another day maybe and workout with my PT once a week which is a combo of HIIT, weights and cardio.

Intermittent Fasting will help you LOTS if you are wanting to shed Bodyfat. I have been researching it for about a month and started following Leangains.com and lost nearly 3% Bodyfat so far. I feel great too and I think this is really going to help me get the body I want. You can also follow the Eatstopeat.

If you need any more info feel free to ask me.

There a re lot of other health benefits to this lifestyle too.

I'm a teacher so I can't have a fixed period of time to eat...will IF work for me?