Any way to lose fat on legs but NOT gain muscle?
Replies
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You aren't going to get bulky legs from walking any more easily than you'll get a six pack from getting out of bed each morning. If only, lol!
I used to think the same way though. I used to do ballet, and when I got my pointe shoes in high school my calves got monstrous, to the point where other people commented and I couldn't find boots that fit. This made me scared to run later in life, thinking my calves would get impossibly large again. However, I was missing a key point...
I was not on a calorie deficit when that happened. So I was able to put on muscle, and not only that but I had some fat there so I had fat on top of the muscle. Fat causes far more bulk than muscle does. Plus going on pointe I probably did the equivalent of a thousand calf raises in any given 45 minute ballet class (particularly when you first get them- you have to do quarter, half, and full pointe over and over and over again for the sole purpose of getting stronger). You aren't doing that sort of intense work.
Fast forward a few years and I've been on a deficit and lifting and running. I measured my calves for the hell of it (I also ride horses and need to fit into those tall black leather boots, which was previously a huge challenge. Only two brands fit me, one crappy and one extremely expensive). I lost an inch off of my calves and they are well within the range of normal now.
It is possible for the muscles to swell some when you do something you're not used to, even walking, which may lead you to believe you're gaining muscle. This also accounts as to why it's very common to put on a couple pounds the day after a workout. It's temporary and it will be gone in a couple days. It still gets you closer to your long term goal. Stay on a deficit and work hard and it will get you to your goals.
I mean really... would you rather walk for 2 hours or do a 20 minute hard workout and be done? The latter is far more efficient and effective.0 -
Totally on point here.You aren't going to get bulky legs from walking any more easily than you'll get a six pack from getting out of bed each morning. If only, lol!
I used to think the same way though. I used to do ballet, and when I got my pointe shoes in high school my calves got monstrous, to the point where other people commented and I couldn't find boots that fit. This made me scared to run later in life, thinking my calves would get impossibly large again. However, I was missing a key point...
I was not on a calorie deficit when that happened. So I was able to put on muscle, and not only that but I had some fat there so I had fat on top of the muscle. Fat causes far more bulk than muscle does. Plus going on pointe I probably did the equivalent of a thousand calf raises in any given 45 minute ballet class (particularly when you first get them- you have to do quarter, half, and full pointe over and over and over again for the sole purpose of getting stronger). You aren't doing that sort of intense work.
It is possible for the muscles to swell some when you do something you're not used to, even walking, which may lead you to believe you're gaining muscle. This also accounts as to why it's very common to put on a couple pounds the day after a workout. It's temporary and it will be gone in a couple days. It still gets you closer to your long term goal. Stay on a deficit and work hard and it will get you to your goals.
I mean really... would you rather walk for 2 hours or do a 20 minute hard workout and be done? The latter is far more efficient and effective.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Targeting specific areas for loss is a myth; you lose from everywhere. The only way to 'lose' is to burn more calories than you put in (as has already been stated several times).
As cycling is my 'thing', I would recommend cycling for toning your glutes, quads, hamstrings, calves etc.
Just my 2p ($0.02) worth
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Well played.
Totally on point here.You aren't going to get bulky legs from walking any more easily than you'll get a six pack from getting out of bed each morning. If only, lol!
I used to think the same way though. I used to do ballet, and when I got my pointe shoes in high school my calves got monstrous, to the point where other people commented and I couldn't find boots that fit. This made me scared to run later in life, thinking my calves would get impossibly large again. However, I was missing a key point...
I was not on a calorie deficit when that happened. So I was able to put on muscle, and not only that but I had some fat there so I had fat on top of the muscle. Fat causes far more bulk than muscle does. Plus going on pointe I probably did the equivalent of a thousand calf raises in any given 45 minute ballet class (particularly when you first get them- you have to do quarter, half, and full pointe over and over and over again for the sole purpose of getting stronger). You aren't doing that sort of intense work.
It is possible for the muscles to swell some when you do something you're not used to, even walking, which may lead you to believe you're gaining muscle. This also accounts as to why it's very common to put on a couple pounds the day after a workout. It's temporary and it will be gone in a couple days. It still gets you closer to your long term goal. Stay on a deficit and work hard and it will get you to your goals.
I mean really... would you rather walk for 2 hours or do a 20 minute hard workout and be done? The latter is far more efficient and effective.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Eat at a caloric deficit, and you will not be able to gain muscle.
Ditto0 -
Your legs are not going to remain "too big" because you are gaining muscle. Your legs are too big because of the fat you need to loose.
See the following link, this girl gained muscle and weight & her body looks smaller and more fit.
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero0 -
General weight loss is key. Whilst losing, walking is good for gentle toning. Slower, long-distance running (rather than short but fast) is good for long and lean muscles, as is yoga. Stretch well and often. I wouldn't rule out squats as these will define your thigh muscles rather than build them, making them look slimmer as a result- just don't add weight when squatting.
gentle toning?? thats a new one.
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BAW HA HA HA HA HA0
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Question - Why can't you gain muscle while eating at a deficit??0
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Question - Why can't you gain muscle while eating at a deficit??
Muscle growth require protein synthesis in excess of protein breakdown.
http://www.ncbi.nlm.nih.gov/pubmed/112551400 -
Question - Why can't you gain muscle while eating at a deficit??
Hmm I eat a deficiency and have gained muscle not like massive or even a lot, but have gained some.
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Question - Why can't you gain muscle while eating at a deficit??
Hmm I eat a deficiency and have gained muscle not like massive or even a lot, but have gained some.
You've lost a significant amount of weight. How do you know you haven't simply lost the fat covering that muscle?
It isn't a significant amount of change but was already close to my goal weight in the first photo. . I know I've gained some muscle.
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Good job0
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It isn't a significant amount of change but was already close to my goal weight in the first photo. . I know I've gained some muscle.
you look terrific and should definitely be very proud of your accomplishments......but these photos most decidedly do not show an increase in muscle. i'm not going to say 100% that there wasn't possibly a slight increase, but these photos certainly don't show that there was a gain.0 -
Question - Why can't you gain muscle while eating at a deficit??
Hmm I eat a deficiency and have gained muscle not like massive or even a lot, but have gained some.
you maybe stronger- and leaner and more defined- but I'm not seeing a whole lot of what I could consider muscle growth.
You might be a scientific and genetic freak then LOL
is this the first time you started weight training? newb gains account for a bit of what appears to be a growth pattern that defies science- but it's not.. it's newb gains.0 -
sacrifice a goat to "spoticus reductionitus" repeat daily until spot reduction succeeds.0
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Question - Why can't you gain muscle while eating at a deficit??
Hmm I eat a deficiency and have gained muscle not like massive or even a lot, but have gained some.
you maybe stronger- and leaner and more defined- but I'm not seeing a whole lot of what I could consider muscle growth.
You might be a scientific and genetic freak then LOL
is this the first time you started weight training? newb gains account for a bit of what appears to be a growth pattern that defies science- but it's not.. it's newb gains.
you lost body fat and appear more lean which makes your existing muscles pop more..
You may have experienced some newbie gains but that would have been short lived..
unless you just defy the basic laws of math and science...0 -
Muscle ftw :happy:0
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What? Why?0
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I walk at least an hour a day. My legs are now the size of Ronnie Coleman's.
I also accidentally held some 2kg dumbbells and now my arms are 16''.
#bulkwhilstwalking #womenwholiftarebulkyburlymonsterswhoshouldbelockedup #****squatsandbench0 -
Question - Why can't you gain muscle while eating at a deficit??
Muscle growth require protein synthesis in excess of protein breakdown.
http://www.ncbi.nlm.nih.gov/pubmed/11255140
That is referring to a protein deficiency not a calorie deficit. Not the same thing at all.0 -
I walk at least an hour a day. My legs are now the size of Ronnie Coleman's.
I also accidentally held some 2kg dumbbells and now my arms are 16''.
#bulkwhilstwalking #womenwholiftarebulkyburlymonsterswhoshouldbelockedup #****squatsandbench
Can I have those DB's please?
Mine aren't doing it for me sad panda face 0 -
First of all, some ppl gain muscle mass very easily, and not the trim and slim kind. I have struggled with that all my life. Body builders may like this but women in general do not. Cardio such as running or aerobics is the best way to trim down the fat on your legs while not bulking up. Add a little bit of toning exercises like leg lifts (no weight added) and this will tighten the already existing muscle making you smaller. Just don't overdo these types of exercises or ever add any weight as it will bulk you up almost immediately if you have this body type. Squats are NOT what you want to do. They will bulk you up if you already have a tendency toward large legs. Try not to eat too much protein either or this can add more muscle when mixed with exercise. Eat less fats, and try to stick with more veggies and lean proteins like chicken and fish, hummus dip, etc. Good luck!
Oh. My. God. Literally every misconception this half of the 21st century has been included in your post... well, you left out starvation mode, so maybe not all.
Women do not have the hormonal means to "bulk up". Period.
Leg lifts are useless. Period.
While eating on a caloric deficit you will not "bulk up". Period.
Restricting protein is a horrendous idea. Low fat, low protein... the 90's are calling and they want their crash diet back.
OP, you most likely have much more fat on your legs than you realize. By losing muscle you may decrease the size, but definitely NOT improve the appearance. Lift weights. Do squats. Eat at a caloric deficit. Loss fat. Please for the love of God, do not attempt to lose muscle. While on a caloric deficit the best you can hope for is to maintain the muscle you have and that will NOT happen with walking alone.0 -
Calorie Deficit
Cardio
Patience
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I walk at least an hour a day. My legs are now the size of Ronnie Coleman's.
I also accidentally held some 2kg dumbbells and now my arms are 16''.
#bulkwhilstwalking #womenwholiftarebulkyburlymonsterswhoshouldbelockedup #****squatsandbench
Can I have those DB's please?
Mine aren't doing it for me sad panda face
I would walk to the post office and deliver them, but if I walk any more I'll rip the last pair of trousers I have which I haven't ripped from my insane quads and hamstrings. I'll have to end up walking around like a naked bulky huge beast #swoleproblems 0 -
I would walk to the post office and deliver them, but if I walk any more I'll rip the last pair of trousers I have which I haven't ripped from my insane quads and hamstrings. I'll have to end up walking around like a naked bulky huge beast #swoleproblems
herm- maybe if you just walked really slowly?
or backwards!!! that should do it.
#can'tgainon5000caloriesuprlusproblems0 -
Question - Why can't you gain muscle while eating at a deficit??
Muscle growth require protein synthesis in excess of protein breakdown.
http://www.ncbi.nlm.nih.gov/pubmed/11255140
That is referring to a protein deficiency not a calorie deficit. Not the same thing at all.
You're not going to have enough protein in a deficit.0 -
This. If you want to lose the fat but not gain any muscle (and of course not lose much either) eat a small calorie deficit and lift heavy.
This. If anything, you're losing it.Trust me, you are not gaining muscle on your legs from walking.
This. This. and This.0 -
herm- maybe if you just walked really slowly?
or backwards!!! that should do it.
#can'tgainon5000caloriesuprlusproblems
If I walk backwards I'll lose my gains. That's how it works, right?
#builtlikeatank0 -
Wut? Sweeping generalisation. A deficit doesn't mean a huge deficit.Question - Why can't you gain muscle while eating at a deficit??
Muscle growth require protein synthesis in excess of protein breakdown.
http://www.ncbi.nlm.nih.gov/pubmed/11255140
That is referring to a protein deficiency not a calorie deficit. Not the same thing at all.
You're not going to have enough protein in a deficit.0
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