Legs are getting too bulky, tips?
89Madeline
Posts: 205 Member
So, I've been running for over 6 months now and I got into cardio/strength home workouts, including squats et cetera. I can now see muscle definition in my arms, stomach and legs but... I know think my upper legs are getting too bulky. It's alright now, but I don't want it to get any worse.
Any ideas/tips on keeping the strength in my legs but preventing them for blowing up like body builder legs? In the meantime, I am interested in stronger arms and sculpting other muscles, but I see plenty of possibilities for that.
And in addition, any tips on macro distribution in order to not lose the muscle I built up, but lose some last bits of excess fat?
Any ideas/tips on keeping the strength in my legs but preventing them for blowing up like body builder legs? In the meantime, I am interested in stronger arms and sculpting other muscles, but I see plenty of possibilities for that.
And in addition, any tips on macro distribution in order to not lose the muscle I built up, but lose some last bits of excess fat?
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Ride a bike for cardio my legs have shrunk to the point I'm considering stopping biking all together but mind you I do about 400 mile a month. Your diet numbers look great so I would say it just takes time. A good friend of mine has naturally muscular legs- she is always fighting to get into pants mind you she is a 0 waist but buys 2 pants which are still skin tight. Personally I think she looks freaking incredible but its in her head their to big! I'm right-lol she will learn to love them..0
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The range of motion for some runners can lead to heavier hamstring muscles. You can work on cutting and defining the smaller muscles and creating a definition between your butt and hamstring muscle. Running doesn't generally result in really heavy quads unless you are doing tons of hills.
When you do your squats, focus on your range of motion. Get low. When you come up squeeze your booty.
Your legs will slim down as you lose weight. For me in see gradual progress...and they are the last place I see final results.
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Well my advise is to do more repetition in order to cut it down. About maintaining the muscles, just keep eating the amount of protein you normally comsume0
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Michael190lbs wrote: »Ride a bike for cardio my legs have shrunk to the point I'm considering stopping biking all together but mind you I do about 400 mile a month. Your diet numbers look great so I would say it just takes time.
Ok good to know! I don't have a bike here but we have a home trainer bike, so might try that and see if it makes a difference. Would be nice to change up cardio work outs.snowflakesav wrote: »The range of motion for some runners can lead to heavier hamstring muscles. You can work on cutting and defining the smaller muscles and creating a definition between your butt and hamstring muscle. Running doesn't generally result in really heavy quads unless you are doing tons of hills.
When you do your squats, focus on your range of motion. Get low. When you come up squeeze your booty.
Your legs will slim down as you lose weight. For me in see gradual progress...and they are the last place I see final results.
Thanks, yes hamstrings definitely became heavier with me! I don't think my legs are too fat necessarily, it's just really the muscle that's bulking up on my upper legs. Might just be the combination of new muscles plus still some fat making it look bulky, so I will be patient and do my squats
I thought though that squats also bulk up upper legs or not?
Thanks everyone!0 -
myfitterlife wrote: »So, I've been running for over 6 months now and I got into cardio/strength home workouts, including squats et cetera. I can now see muscle definition in my arms, stomach and legs but... I know think my upper legs are getting too bulky. It's alright now, but I don't want it to get any worse.
Any ideas/tips on keeping the strength in my legs but preventing them for blowing up like body builder legs? In the meantime, I am interested in stronger arms and sculpting other muscles, but I see plenty of possibilities for that.
And in addition, any tips on macro distribution in order to not lose the muscle I built up, but lose some last bits of excess fat?
If you're thighs are truly blowing-up in size then you can try reducing your overall volume. Perhaps do something like Squats, RDL's, and call it a day. YOu don't need to do a ton of lower-body work to strengthen your legs and maintain athleticism, just good programming and smart exercise selection. Squats work most of your lower body, RDL's will work what Squats don't get as well, such as the middle two hamstring fibers. If you do calf work I would cut that as well since the Squats actually involve your calves and tibialis pretty well. Not that direct calf work affects your thighs, but it will just aid in recovery and run performance.
One thing to consider since it sounds like running is important to you; if you are improving squat strength and not really gaining weight, then you are actually becoming a much more efficient runner. Point being, try not to side-track strength gains too much.0 -
Have you been taking measurements? What exactly do you mean by "bulky"? Too much definition? Increase in size? Swelling?0
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BusyRaeNOTBusty wrote: »Have you been taking measurements? What exactly do you mean by "bulky"? Too much definition? Increase in size? Swelling?
Yes, they increased in size. I measured last time in March. First, they were 54.5 cm. I lost weight, 54 cm. And after a couple months of running and still weight lost, again 54.5. I can't measure them now (lost the thingy) but will measure again and I'm pretty sure they increased more.
No, i like the definition (it looks toned) but from my side, you can see the upper legs being really round, like a small bump you know? Hard to explain. Perhaps I should take a pic, lol.Sam_I_Am77 wrote: »Squats work most of your lower body, RDL's will work what Squats don't get as well, such as the middle two hamstring fibers. If you do calf work I would cut that as well since the Squats actually involve your calves and tibialis pretty well. Not that direct calf work affects your thighs, but it will just aid in recovery and run performance.
One thing to consider since it sounds like running is important to you; if you are improving squat strength and not really gaining weight, then you are actually becoming a much more efficient runner. Point being, try not to side-track strength gains too much.
Yes, I will probably stick with the squats (they actually toned my stomach nicely as well). And yes, I do think I've become a more efficient runner so that's definitely a plus 0 -
myfitterlife wrote: »BusyRaeNOTBusty wrote: »Have you been taking measurements? What exactly do you mean by "bulky"? Too much definition? Increase in size? Swelling?
Yes, they increased in size. I measured last time in March. First, they were 54.5 cm. I lost weight, 54 cm. And after a couple months of running and still weight lost, again 54.5. I can't measure them now (lost the thingy) but will measure again and I'm pretty sure they increased more.
No, i like the definition (it looks toned) but from my side, you can see the upper legs being really round, like a small bump you know? Hard to explain. Perhaps I should take a pic, lol.Sam_I_Am77 wrote: »Squats work most of your lower body, RDL's will work what Squats don't get as well, such as the middle two hamstring fibers. If you do calf work I would cut that as well since the Squats actually involve your calves and tibialis pretty well. Not that direct calf work affects your thighs, but it will just aid in recovery and run performance.
One thing to consider since it sounds like running is important to you; if you are improving squat strength and not really gaining weight, then you are actually becoming a much more efficient runner. Point being, try not to side-track strength gains too much.
Yes, I will probably stick with the squats (they actually toned my stomach nicely as well). And yes, I do think I've become a more efficient runner so that's definitely a plus
Half a centimeter? Probably just water retention.0 -
hollydubs85 wrote: »myfitterlife wrote: »BusyRaeNOTBusty wrote: »Have you been taking measurements? What exactly do you mean by "bulky"? Too much definition? Increase in size? Swelling?
Yes, they increased in size. I measured last time in March. First, they were 54.5 cm. I lost weight, 54 cm. And after a couple months of running and still weight lost, again 54.5. I can't measure them now (lost the thingy) but will measure again and I'm pretty sure they increased more.
No, i like the definition (it looks toned) but from my side, you can see the upper legs being really round, like a small bump you know? Hard to explain. Perhaps I should take a pic, lol.Sam_I_Am77 wrote: »Squats work most of your lower body, RDL's will work what Squats don't get as well, such as the middle two hamstring fibers. If you do calf work I would cut that as well since the Squats actually involve your calves and tibialis pretty well. Not that direct calf work affects your thighs, but it will just aid in recovery and run performance.
One thing to consider since it sounds like running is important to you; if you are improving squat strength and not really gaining weight, then you are actually becoming a much more efficient runner. Point being, try not to side-track strength gains too much.
Yes, I will probably stick with the squats (they actually toned my stomach nicely as well). And yes, I do think I've become a more efficient runner so that's definitely a plus
Half a centimeter? Probably just water retention.
That was months ago, I'll measure again It definitely increased, more people pointed it out to me and my jeans are tighter too. Should really get a measurement lint, will update here when I do! 0 -
I usually get this problem from eating over maintenance and gaining fat and muscle. Cut time maybe? Nothing feels worse than tight jeans, and being heavier will make you slower if you're doing anything more than short distance sprints, and that's if you have lowered body fat.
Ditch the extra inch!0 -
myfitterlife wrote: »hollydubs85 wrote: »myfitterlife wrote: »BusyRaeNOTBusty wrote: »Have you been taking measurements? What exactly do you mean by "bulky"? Too much definition? Increase in size? Swelling?
Yes, they increased in size. I measured last time in March. First, they were 54.5 cm. I lost weight, 54 cm. And after a couple months of running and still weight lost, again 54.5. I can't measure them now (lost the thingy) but will measure again and I'm pretty sure they increased more.
No, i like the definition (it looks toned) but from my side, you can see the upper legs being really round, like a small bump you know? Hard to explain. Perhaps I should take a pic, lol.Sam_I_Am77 wrote: »Squats work most of your lower body, RDL's will work what Squats don't get as well, such as the middle two hamstring fibers. If you do calf work I would cut that as well since the Squats actually involve your calves and tibialis pretty well. Not that direct calf work affects your thighs, but it will just aid in recovery and run performance.
One thing to consider since it sounds like running is important to you; if you are improving squat strength and not really gaining weight, then you are actually becoming a much more efficient runner. Point being, try not to side-track strength gains too much.
Yes, I will probably stick with the squats (they actually toned my stomach nicely as well). And yes, I do think I've become a more efficient runner so that's definitely a plus
Half a centimeter? Probably just water retention.
That was months ago, I'll measure again It definitely increased, more people pointed it out to me and my jeans are tighter too. Should really get a measurement lint, will update here when I do!
Well, you said "after you started running again," which made me think that the change in exercise type may be water retention.
Who is telling you your jeans are tighter? That's kind of personal.0 -
Then your calories are too high.0
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hollydubs85 wrote: »Who is telling you your jeans are tighter? That's kind of personal.
I noticed myself
Hm, yeah maybe it's water retention then.uconnwinsnc1 wrote: »Then your calories are too high.
Really? Because it doesn't feel like fat, they're just really strong muscles. Well, I did adjust my calorie goal a bit so we'll see. I just don't want to break down too much muscle but was hoping to find some exercises that changes the shape a little, got some good advice for that 0 -
Lolz @ "bulky" thighs.0
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21.8" is a bulky thigh?
wha?0 -
21.8" is a bulky thigh?
wha?
mine are 22" (i had to go look at my last measurements). Not my ideal but smaller than they used to be theyll get there eventually. They are looking better than they used to, so i dont complain.
my calves are the bain of my existence. for jeans to fit on my calves, then they are a size too big (or more) on my thighs and hips and waist. I think thats why ive been wearing skirts so much this spring LOL!
and OP, I've no advice. But we all nit pick our bodies, no matter what fitness level we are at.
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You did not accidentally get body builder thighs.0
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callsitlikeiseeit wrote: »21.8" is a bulky thigh?
wha?
mine are 22" (i had to go look at my last measurements). Not my ideal but smaller than they used to be theyll get there eventually. They are looking better than they used to, so i dont complain.
my calves are the bain of my existence. for jeans to fit on my calves, then they are a size too big (or more) on my thighs and hips and waist. I think thats why ive been wearing skirts so much this spring LOL!
and OP, I've no advice. But we all nit pick our bodies, no matter what fitness level we are at.
Hola calf/thigh/waist jeans drama. I have only one pair of jeans I have found that fit me everywhere... so I bought 3 pairs.
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myfitterlife wrote: »Any ideas/tips on keeping the strength in my legs but preventing them for blowing up like body builder legs?
um that's pretty easy- don't lift like a body builder.0 -
But I don't lift I only use 2 kg weights and I do regular squats, without added weight. Or sometimes my 2 kg ones. 0
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myfitterlife wrote: »But I don't lift I only use 2 kg weights and I do regular squats, without added weight. Or sometimes my 2 kg ones.
You're missing the point. You don't get bodybuilder legs unless you lift like a bodybuilder. Even then, maybe not. Your 21.8" thighs are far from "bulky" or anything like a bodybuilder's legs. And running isn't making any legs overly muscular. You probably measured in a slightly different spot - it's half a centimeter!0 -
Yah my thighs are 22...not bulky. Muscled yes...but not bulky.0
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LyndseyLovesToLift wrote: »myfitterlife wrote: »But I don't lift I only use 2 kg weights and I do regular squats, without added weight. Or sometimes my 2 kg ones.
You're missing the point. You don't get bodybuilder legs unless you lift like a bodybuilder. Even then, maybe not. Your 21.8" thighs are far from "bulky" or anything like a bodybuilder's legs. And running isn't making any legs overly muscular. You probably measured in a slightly different spot - it's half a centimeter!
nods. this girl.
she gets it.0 -
I think if you remeasure you will be surprised. I thought I'd put on mass on my thighs (I was actually trying) after three months of lifting and eating like crazy and I'd lost 0.5 inch on each. It's taken another 9 months of really keeping at it and eating practically nothing but protein at a calorie excess to get 3 inches (or 2.5 from starting point) on the very tops of each thigh. I think aesthetics can be very deceptive. As you see more muscle your legs appear to look bigger even if they aren't actually any bigger at all.
That and the fact that as a female who isn't lifting like a body builder and who is eating at a deficit (your profile reads as such) it's going to be practically impossible for your legs to get bigger. I've found it hard enough lifting like a beast and stuffing my face! It may be that your legs have adjusted to your exercise level and from here on in you find they get smaller as the fat strips off.
I'm with the water retention suggestion when it comes to the jeans. It's totally normal when you go hard, change up your routine, or are in certain parts of your cycle (I blow up at ovulation as well as TOM) for your water levels to fluctuate. I always notice it in my thighs as well as my tummy/arms/face/boobs when I've got a spot of water retention and I don't think that's an uncommon situation.0 -
rawstrongchick wrote: »I think if you remeasure you will be surprised. I thought I'd put on mass on my thighs (I was actually trying) after three months of lifting and eating like crazy and I'd lost 0.5 inch on each. It's taken another 9 months of really keeping at it and eating practically nothing but protein at a calorie excess to get 3 inches (or 2.5 from starting point) on the very tops of each thigh. I think aesthetics can be very deceptive. As you see more muscle your legs appear to look bigger even if they aren't actually any bigger at all.
That and the fact that as a female who isn't lifting like a body builder and who is eating at a deficit (your profile reads as such) it's going to be practically impossible for your legs to get bigger. I've found it hard enough lifting like a beast and stuffing my face! It may be that your legs have adjusted to your exercise level and from here on in you find they get smaller as the fat strips off.
I'm with the water retention suggestion when it comes to the jeans. It's totally normal when you go hard, change up your routine, or are in certain parts of your cycle (I blow up at ovulation as well as TOM) for your water levels to fluctuate. I always notice it in my thighs as well as my tummy/arms/face/boobs when I've got a spot of water retention and I don't think that's an uncommon situation.
I love the sound of that!
But yes, first of all, 21.8” is not bulky. In fact, at 22”, I guess I have bulky thighs by your definition. However, since I started lifting, I lost almost 1”, and there’s plenty more fat left to get rid of. Anyway, I’ve no idea why people think it’s so easy to gain muscle, especially without lifting heavy. It really isn’t.0 -
rawstrongchick wrote: »I think if you remeasure you will be surprised. I thought I'd put on mass on my thighs (I was actually trying) after three months of lifting and eating like crazy and I'd lost 0.5 inch on each. It's taken another 9 months of really keeping at it and eating practically nothing but protein at a calorie excess to get 3 inches (or 2.5 from starting point) on the very tops of each thigh. I think aesthetics can be very deceptive. As you see more muscle your legs appear to look bigger even if they aren't actually any bigger at all.
That and the fact that as a female who isn't lifting like a body builder and who is eating at a deficit (your profile reads as such) it's going to be practically impossible for your legs to get bigger. I've found it hard enough lifting like a beast and stuffing my face! It may be that your legs have adjusted to your exercise level and from here on in you find they get smaller as the fat strips off.
I'm with the water retention suggestion when it comes to the jeans. It's totally normal when you go hard, change up your routine, or are in certain parts of your cycle (I blow up at ovulation as well as TOM) for your water levels to fluctuate. I always notice it in my thighs as well as my tummy/arms/face/boobs when I've got a spot of water retention and I don't think that's an uncommon situation.
Thanks for this, very insightful! Now I really need to get measuring tape, lol. Maybe it is just water. Maybe it's also exactly because I had no muscle/shape at all, and any shape now comes across as "bulky" lol. Thanks everyone 0 -
Indeed. there is a great deal of perception at play.
Bulk is very much about SIZE.
if you had nothing- and now you have something- it's easy to feel like they are bulky- they aren't- they are just now actually muscled. And it could be a combination of - oh I feel something there (which I think is awesome) and B. water weight.
But it's geniuninly hard to put on muscle as a woman to get to a HUEAUGE size that's actually bulky. It takes a lot of work. when I was bulking- in 5 months I put on 20 pounds- about 7-8 I would say was muscle?0 -
Indeed. there is a great deal of perception at play.
Bulk is very much about SIZE.
if you had nothing- and now you have something- it's easy to feel like they are bulky- they aren't- they are just now actually muscled. And it could be a combination of - oh I feel something there (which I think is awesome) and B. water weight.
But it's geniuninly hard to put on muscle as a woman to get to a HUEAUGE size that's actually bulky. It takes a lot of work. when I was bulking- in 5 months I put on 20 pounds- about 7-8 I would say was muscle?
I can’t wait to do a bulk
. That sounds like some awesome results! May I ask what your surplus was? 0 -
Muscle is beautiful. Don't fight it! You earned it; you worked for it. It gives you speed and strength. If you haven't gained fat and you aren't squatting with heavy weights like a body builder, love those strong thighs!
My daughter did gymnastics for YEARS and while all of the girls had super skinny, wasted-away pencil legs (and loved them/admired each other), my daughter has beautiful definition and curve in her thighs. No, they aren't thin. But they are obviously not FAT, either. You can see her quads when she squats down to play with the dog. I am envious of her muscle.
You won't get much bulkier, likely, with your usual routine. Seriously, love your curves if they are strong and lean.0 -
Muscle is beautiful. Don't fight it! You earned it; you worked for it. It gives you speed and strength. If you haven't gained fat and you aren't squatting with heavy weights like a body builder, love those strong thighs!
My daughter did gymnastics for YEARS and while all of the girls had super skinny, wasted-away pencil legs (and loved them/admired each other), my daughter has beautiful definition and curve in her thighs. No, they aren't thin. But they are obviously not FAT, either. You can see her quads when she squats down to play with the dog. I am envious of her muscle.
You won't get much bulkier, likely, with your usual routine. Seriously, love your curves if they are strong and lean.
So if she were squatting "like a body builder," she shouldn't love her thighs?
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