Leg workout without equipment??

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  • cwolfman13
    cwolfman13 Posts: 41,868 Member
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    Are we helping Emily, or just obsessed with appearing to be "right"?
    Wait, did I already mention not bothering to defend ...

    Correct information is always helpful.
  • ritzvin
    ritzvin Posts: 2,860 Member
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    SonyaCele wrote: »
    AnvilHead wrote: »
    While it's true you can't "shed fat" from a particular area (except surgery), it's ALSO true that by working this muscles you can alter the he composition of it. Meaning if you build and tone muscle in the thighs, then they would be firmer and less PERCENT fat even without actual weight loss.
    I'd recommend walking, stairs, knee lifts, and squats (including squat jumps).

    You don't "tone" muscles, there is no such thing. "Tone" is increased muscular definition as a result of losing body fat - which, as has been stated several times, comes via caloric deficit. Here's a great read about "toning": https://www.aworkoutroutine.com/muscle-tone/

    You're also not going to build an appreciable amount of muscle while in a caloric deficit (and doing only bodyweight exercises), and it wouldn't change the amount of fat over the muscles anyway. Muscle is muscle and fat is fat, one doesn't change into the other. You don't change the composition of muscle itself, you change your overall body composition by losing the subcutaneous fat covering the muscles - which again, is done via caloric deficit.

    i never understand this forums obsession with the word "tone" The word tone does exist, and if you exercise a muscle it will get firm and toned. Everyone here says toning means shedding body fat to reveal muscle, but shedding body fat only reveals whatever is under the fat, and that can be boney joints , scrawny muscles tendons or whatever it is you got going on under your layer of fat. If you want to see nice rounded firm muscles (ie toned) you gotta lift some weights. Too many people on this site get caught up on semantics. Using the word toned in context does have meaning and 99% of the people on this site know what someone is talking about when they say toned . Here is the webster defninition: verb 1.give greater strength or firmness to (the body or a part of it). Its not some buzz word made up by the fitness world. And toning is not just losing body fat if that were the case aneroxic people would be toned, and they are not toned. I dont care what the fitness bloggers publish and what they say, that means nothing to me. The normal world knows what toning means when used in the context of having a fit looking body.

    the problem is that a lot of people actually don't understand it. It's a very common misconception that you can work out a body part in order to spot reduce it (thus all the people doing sit-ups ad nauseum thinking it will get rid of their fat stomach rather than because they want muscle there). And muscle definition will not be visible until enough of the fat is gone. On the contrary, it may be preferable to spend more effort on building muscle in the places you aren't hoping to shed fat, to keep from having those areas looking scrawny by the time you lose the extra 'fluff' in the problem areas.
  • hesn92
    hesn92 Posts: 5,967 Member
    edited July 2018
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    SonyaCele wrote: »
    AnvilHead wrote: »
    While it's true you can't "shed fat" from a particular area (except surgery), it's ALSO true that by working this muscles you can alter the he composition of it. Meaning if you build and tone muscle in the thighs, then they would be firmer and less PERCENT fat even without actual weight loss.
    I'd recommend walking, stairs, knee lifts, and squats (including squat jumps).

    You don't "tone" muscles, there is no such thing. "Tone" is increased muscular definition as a result of losing body fat - which, as has been stated several times, comes via caloric deficit. Here's a great read about "toning": https://www.aworkoutroutine.com/muscle-tone/

    You're also not going to build an appreciable amount of muscle while in a caloric deficit (and doing only bodyweight exercises), and it wouldn't change the amount of fat over the muscles anyway. Muscle is muscle and fat is fat, one doesn't change into the other. You don't change the composition of muscle itself, you change your overall body composition by losing the subcutaneous fat covering the muscles - which again, is done via caloric deficit.

    i never understand this forums obsession with the word "tone" The word tone does exist, and if you exercise a muscle it will get firm and toned. Everyone here says toning means shedding body fat to reveal muscle, but shedding body fat only reveals whatever is under the fat, and that can be boney joints , scrawny muscles tendons or whatever it is you got going on under your layer of fat. If you want to see nice rounded firm muscles (ie toned) you gotta lift some weights. Too many people on this site get caught up on semantics. Using the word toned in context does have meaning and 99% of the people on this site know what someone is talking about when they say toned . Here is the webster defninition: verb 1.give greater strength or firmness to (the body or a part of it). Its not some buzz word made up by the fitness world. And toning is not just losing body fat if that were the case aneroxic people would be toned, and they are not toned. I dont care what the fitness bloggers publish and what they say, that means nothing to me. The normal world knows what toning means when used in the context of having a fit looking body.

    I agree that sometimes people in this forum get hung up on semantics. And I think we all know that when someone says they want to looked "toned", the way to achieve that is more muscle and less fat. However, a lot of people think you can just "tone" your muscles without increasing their size and that is what doesn't exist...
  • AnvilHead
    AnvilHead Posts: 18,344 Member
    edited July 2018
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    SonyaCele wrote: »
    i never understand this forums obsession with the word "tone" The word tone does exist, and if you exercise a muscle it will get firm and toned. Everyone here says toning means shedding body fat to reveal muscle, but shedding body fat only reveals whatever is under the fat, and that can be boney joints , scrawny muscles tendons or whatever it is you got going on under your layer of fat. If you want to see nice rounded firm muscles (ie toned) you gotta lift some weights....

    But it's not "semantics", because there is no such thing as "toning" or "firming" a muscle. Muscles grow or shrink, they do not become "toned" or "firm". It's not semantics, it's nonsense.

    "Getting toned", in the general vernacular, means building muscles and losing bodyfat. And of course, a classic "toned" physique will come from having enough muscle mass in the first place (along with low bodyfat). The muscles feel "firmer" because they're not covered by fat, and increased muscular definition comes from not having the fat covering them. You can lift all the weights you want to and become very strong - but if you don't get rid of the bodyfat covering those muscles, you'll still have no shape and your muscles won't appear "firm" or "toned". Compare a heavyweight powerlifter to a heavyweight bodybuilder (both of who, obviously, lift weights) and tell me which one looks "toned":

    Powerlifter:
    kmzs2jumuwu8.jpg



    Bodybuilder:
    dkovano3kuhk.jpg

  • SonyaCele
    SonyaCele Posts: 2,841 Member
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    the top picture is not a powerlifter, she's an oly lifter. Semantics.
  • mutantspicy
    mutantspicy Posts: 624 Member
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    I think the reason so many people get confused about spot reducing, is because of the destinction between body building and powerlifting. Lets me be clear, I agree you cannot spot reduce fat, this is known. There shall be no debate. You can however change the shape of your body locally, thru hypertrophy. This is the entire sport of body building. This is also why many newbies plateau, get frustrated, and quit. They see the initial effects of hypertrophy, but eventually this stalls because bf% is too high to make any further changes visible. Many people especially females want to tone up, but not get bigger. This is not a thing!
  • mutantspicy
    mutantspicy Posts: 624 Member
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    As for the OP. Leg workouts without equipment. Squats, Plie Squats, Frog Jumps, bulgarian split squats, box step ups, pistol squats, single leg deadlift, Warrior 3 squats.
  • pondee629
    pondee629 Posts: 2,469 Member
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    As for the OP. Leg workouts without equipment. Squats, Plie Squats, Frog Jumps, bulgarian split squats, box step ups, pistol squats, single leg deadlift, Warrior 3 squats.

    Thanks, I thought we had forgotten the initial question to this thread: "Leg workout without equipment??"

  • ritzvin
    ritzvin Posts: 2,860 Member
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    pondee629 wrote: »
    As for the OP. Leg workouts without equipment. Squats, Plie Squats, Frog Jumps, bulgarian split squats, box step ups, pistol squats, single leg deadlift, Warrior 3 squats.

    Thanks, I thought we had forgotten the initial question to this thread: "Leg workout without equipment??"

    That was the title of the thread, but not the actual question in her OP. "Id rlly like to shed fat on my legs so does anyone know any good exercises? x" We explained that spot reduction (what she is asking for) isn't possible, and answered her actual question of how to shed the fat on her legs. It didn't sound like she's looking to add extra girth to her legs in the form of muscles underneath the fat she's trying to shed. (not that leg muscles aren't great, but building leg muscle isn't what she was actually asking for).