Slim Down Lower Body

[denisha1]

Hello ..

Ok, I read a variety of fitness magazines for women primarily M&F Hers, Oxygen & FitnessRx.

There is a lot of different information about weight training and yes...I do believe women should use weights. In this one article the women training tends to build muscle very fast in her lower body so she does high reps body weight exs for lower body (no weights) i.e. and sprint or HIIT trianing for cardio lower body to more so lean her body out. I tend to carry weight in my lower half and build muscle easily.

1. I was should I do something like I described above.

2. Use light weights and high reps when I do use weights.

3. Alternate every other week with a combination of both.

Thanks..

 

[chefling]

There was another thread on this not too long ago that had some good information. You may want to read it. I think the general concensus was to use light weights when working out the lower body and include running. Like you, I tend to carry my weight in my lower body yet can show definition in my upper body quite quickly so after reading that thread I have decided on the below schedule.

M - run w/ chest & back
T - run
W - functional fitness video
T- run w/ arms & shoulders
F - yoga w/ lunges & squats body weight only.
S -Long run
S - rest

HTH

Here is the thread I was speaking of...
http://www.thecathenation.com/forum/showthread.php?t=270054

 

[amsterjo]

I am finding great results with cardio barre and Squeeze Dvd's. Plus Pilates. ITA about not using weights that are heavy for lower body.

Amy

 

[maddiesmum]

Here's the thread from 2 days ago on this very topic:

http://www.thecathenation.com/forum/showthread.php?t=270054

As you mentioned, I tend to do a mixture of the workouts you listed: some non-weighted with high reps, some light weights with high reps, some moderate weight and also weight machines at the gym. I do any 2 of these each 8-10 days plus running and powerwalking. Works for me!

Clare

 

[ldy_solana]

many recommend a freestyle type of training. but ultimately its diet and genetics that will get you are best results. i don't use much on heavy weights anymore b/c my legs to build up easily. i do kettlebells and barre workouts as well as bootcamp style workouts that will include your more traditional squats and lunges. pylometrics and running intervals are also a help for me.

kassia

 

[JodelleFitzh20]

Honestly, I am a runner so I push running because I love it and I love how my legs look after years of running, but if you really want the best of both worlds in the form of cardio and muscle conditioning, have you ever considered biking? Biking is the only form of cardio that research has proven WILL spot reduce the hips and thighs. There was a time when all I did was bike one summer. I didn't do any weights and my legs got very strong and looked great! I lost interest though in biking as the weather turned cold so I went back to running because I can do that rain or shine, wind or snow, without any equipment. But biking is prime for a lean lower body. As far as weights, if you were my client, I would definately keep you on a circuit training program with light weights and high reps, along with nice deep yoga poses that work the legs and glutes, like Warrior 2 and Chair poses.

 

[morningstar]

Jodelle, I have to say that I really enjoy your posts that give fitness and nutrition advice. You clearly know your stuff and I like your enthusiasm. And I love your Shirley Temple quote!

 

[JodelleFitzh20]

Thanks MorningStar! I appreciate that! My passion is all things health - inside and out!

 

[horseshowmom]

Honestly, I am a runner so I push running because I love it and I love how my legs look after years of running, but if you really want the best of both worlds in the form of cardio and muscle conditioning, have you ever considered biking? Biking is the only form of cardio that research has proven WILL spot reduce the hips and thighs. There was a time when all I did was bike one summer. I didn't do any weights and my legs got very strong and looked great! I lost interest though in biking as the weather turned cold so I went back to running because I can do that rain or shine, wind or snow, without any equipment. But biking is prime for a lean lower body. As far as weights, if you were my client, I would definately keep you on a circuit training program with light weights and high reps, along with nice deep yoga poses that work the legs and glutes, like Warrior 2 and Chair poses.

Could you give more info on your cycling? I run about 20 miles a week and cross train with cycling 2 sessions of 45 minutes and 2 of 30 minutes weekly. I use a lot of tension and am finding my quads are becoming waaaayyyyy overdeveloped....I admit some of that is my enthusiasm for cardio at this point, I've reduced my weight training too much and after my half marathon will ratchet back up the weights. Anyway, I'm very curious about the hips/thighs reducing because I'm finding only my quads have changed and they seem to be getting overly muscular especially when compared to the rest of my leg. Just curios what kind of mileage you run and what kind of cycling you do...high miles, low resistance or the opposite.
Thank you in advance!!!

Becky

 

[JodelleFitzh20]

Quad overdevelopment is common for the "mesomorph" body shape. If you are smaller in stature and and put on muscle fairly easy you are a mesomorph and therefore your quads tend to develop faster than the rest of your body. I am an ectomorph which is long and lanky and a hard gainer when it comes to muscle development, so my quads just got lean and strong as opposed to big. I also only bike hills, since I live in the Ozarks. I would do like 15 miles when I biked, but some of the hills I biked were a mile up so it was a long slow climb to the top, not much flats. If you do alot of hills, you can build more muscle as hills are more closely related to actually lifting weights and pushing resistance, I just didn't because of my body type. Doing lost flat rides SHOULD and I use that term loosely, because everyone is different, lean out the quads rather than build. But I would like to note that running and crossing training with biking, you are doing some major quad work and most likely the combination of the two for that length of time is why you are seeing overdevelopment. When I trained for my half, I didn't cross train with anything, I just focused on running and core training and yoga. I ran my first half in 1 hour and 45 min and I was happy with that. Cross training is good, but it's not neccesary, and it can actually help you overtrain, rather than meet goals. If you were doing a tri, I would say continue to cross train with biking, but honestly if you want slimmer quads and more energy output for your running, I would just stick to running and save the biking for later.
Just my two cents... Good luck with your half, they are so fun!

 

[horseshowmom]

Jodelle,
Thank you so much for the time and detail you put into your reply!!!
I do believe I am a mesomorph. I easily gain muscle and when I do gain weight, it is evenly dispersed. Right now, for example, I outweigh most of my fitness friends by an easy 20 pounds but wear the same size clothes and don't have the junk in the trunk or muffin top problem....just extra padding everywhere.
Your half marathon time was amazing! I'm a much slower runner. I did a training distance of 13.1 miles in 2:17 and honestly could've run another 2-3 miles without trouble. So either I needed to pick up my pace...or keep going!
I run lots of hills being in South Carolina and right now limit cycling to indoor with heavy resistance. I think I might lighten it up a bit and work on boosting my RPMs.
Thank you again for taking the time to reply! I truly appreciate it!!!!

Becky