best workouts for lean muscles

There are androgen receptors in our muscles that affect how the muscles develop. Most people have more androgen receptors in the muscles closer to the head, and less in muscles towards the feet. This is why most older bodybuilders had smaller legs, while modern bodybuilders have massive legs, because steroids downplay the role of naturally occurring androgen receptor levels.

Some people, however, have opposite receptor distribution, with more towards the feet. These are the people who have naturally well developed calves, and is the reason why people usually have either very large or very small calves. Lisa, this could very well be the case for you.

I would suggest a combination of stretching and long-distance running to help you. Stretching is just to help the tightness that usually comes with larger muscles. The long distance running is what I think can really help. There is a reason you never see a muscular marathon runner. Long-term leg based cardiovascular exercise will cause you to lose lean mass in your legs. For most this is a downside, but it seems like exactly what you want. If you are also dieting, then it should be even easier to place your body in a catabolic state, which will result in your body using both fat and lean mass as fuel. Again, not good for most, but exactly what you need.

I would warn you, however, that placing yourself in a catabolic state with cardio and dieting will use lean mass from your whole body. If its just your legs in which you need to control mass, then make sure you are doing resistance training for your upper body only, to help you maintain upper body lean mass.