Leg workouts

edivack
edivack Posts: 13 Member
edited November 22 in Fitness and Exercise
Hello,☺. I want to tone and slim up my legs. I do not want bulky muscular legs. What would you guys suggest I do to make that happen?

Replies

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    I'm going to clear up some misconceptions here because it seems that you've fallen for them.
    • Toning: this term is a grey area, really. It means that you have a low enough body fat percentage to have your muscles visible.
    • Getting bulky by doing weights: I think a lot of females fall for this. Women aren't going to get bulky by doing weights... females have less testosterone compared to men so muscle building is a bit harder.

    If you want your muscles in your legs more visible, eat in a caloric deficit and lift heavy to preserve muscle mass.

    In terms of nutrition, this is a good framework for your macros;
    • caloric deficit of 250/500
    • 0.6-0.8g of protein per lb of body mass
    • 0.4-0.45g of fat per lb of body mass
    • fill rest of calories with carbs

    You want to be lifting heavy weights to preserve as much muscle mass as possible... otherwise you have a higher chance of losing it - which isn't good. These programs are good for beginners and you will see strength gains almost instantly;
    • New Rules of Lifting For Women
    • Strong Curves
    • ICF 5x5
    • Stronglifts 5x5

    Because you're in a deficit; it's going to be very hard to gain muscle (so you won't get "bulky", that takes years anyways).

    Oh and also, you cannot spot reduce fat in certain areas. Your genetics dictate where fat comes off of.
  • loki9689
    loki9689 Posts: 6 Member
    Running, lunges, squats, goblet squats, sumo squats, deadlifts, and dont forget the calves.
  • Hannah220190
    Hannah220190 Posts: 83 Member
    Squats, lunges, deadlifts, leg pressing, leg extensions & skipping! Heavy weights rep range between 8-12 work perfect for me!
  • hannibalholt89
    hannibalholt89 Posts: 101 Member
    IsaackGMOON wrote: »
    I'm going to clear up some misconceptions here because it seems that you've fallen for them.
    • Toning: this term is a grey area, really. It means that you have a low enough body fat percentage to have your muscles visible.
    • Getting bulky by doing weights: I think a lot of females fall for this. Women aren't going to get bulky by doing weights... females have less testosterone compared to men so muscle building is a bit harder.

    If you want your muscles in your legs more visible, eat in a caloric deficit and lift heavy to preserve muscle mass.

    In terms of nutrition, this is a good framework for your macros;
    • caloric deficit of 250/500
    • 0.6-0.8g of protein per lb of body mass
    • 0.4-0.45g of fat per lb of body mass
    • fill rest of calories with carbs

    You want to be lifting heavy weights to preserve as much muscle mass as possible... otherwise you have a higher chance of losing it - which isn't good. These programs are good for beginners and you will see strength gains almost instantly;
    • New Rules of Lifting For Women
    • Strong Curves
    • ICF 5x5
    • Stronglifts 5x5

    Because you're in a deficit; it's going to be very hard to gain muscle (so you won't get "bulky", that takes years anyways).

    Oh and also, you cannot spot reduce fat in certain areas. Your genetics dictate where fat comes off of.     [/quote

    I agree with this women think they will get all cut up and manly from lifting weights, but fact is its almost impossible for a woman to even look that way naturally, you can go heavy as you want and do any exercise a man does, but it wont make you look manly. It will actually make a woman look very tight which is nice IMO
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