Leaner thighs

[KimN]

Hi,

As part of my fitness program, I cycle 1-2X per week and do lower body work with weights - squats, deadlifts, lunges and leg presses among other things, and I also run on treadmill probably 3-4x per week for cardio (sprints)

My question is, I'd like leaner looking thighs. I notice I am building muscle and my thighs look rounder than I'd like - they aren't fat - just kind of rounded. Do I need to do more cardio and less weight stuff?

thanks in advance, Kim

[Warrior]

Hi Kim,

From what you told me, I wouldn't say you need to do more cardio - all in all, you are doing cardio anywhere from 4-6 times per week it seems. What is your intensity level on cycling? Is it a spin class? With the sprinting on treadmill, I am assuming you are doing intervals. How long are they?

The roundness is coming from your quad (thigh muscle) development. You don't need to stop the weight training, maybe just modify it.

How many times per week are you working legs? You don't need more than 2.

How many reps are you generally doing? You should be in the 12-15 range. If the weight you are using is so heavy that you can only do 6-8 reps, you are encouraging your body to build muscle. That's not a bad thing, but if you don't want that, stick with lighter weights and more reps.

Here's the not so fun (but most important) part. You want leaner thighs which means you want thighs with less fat covering the muscle. This is largely accomplished by improving your eating habits. Can you tell me more about your eating habits?

[KimN]

cycling is a spin class about 45 mins, sprinting on treadmill is about 20-30 mins including warmup and cooldown, 5 min runs, 40 second sprints as fast as I can go.

I do legs (weight training) twice a week. I usually do 3 sets of each exercise, anywhere from 10-12 reps is what I can do. I do try to use as heavy a weight as I can. Could try less weight and more reps and see what that does.

I try to keep my calories per day at around 1600, usually eat a breakfast consisting of steel cut oats with a fruit, soy milk and egg beaters. Mid morning snack of a slice of toast with tblsp peanut butter. Lunch is usually a salad with tuna or turkey an apple, slice of bread, or a sandwich and a fruit. Dinner is a lean meat fish or chicken with a salad, a green veg and potato or rice. I'd say once a week, I will have steak. Try to keep portions small. I do indulge in a 150-200 calorie snack in evening - usually its a mix of popcorn and kashi cereal.

Weekends, I do eat a little differently larger portions, occasional Sunday dinner at Mom's house, go out for a couple of drinks and Chinese food which I know is not the best thing for me - I'm sure I could improve on the diet, always room for improvement there! I always have trouble understanding the percentages of carbs/proteins/etc...

Also, being 45 and in peri-menopause, from what I understand the metabolism is changing and there really isn't the same need for as much food!

It's hard, I do like the muscle and the strength - especially for the power it gives my golf game and for biking, but of course there is the more vain side of me...

oh well, thanks for your time and advice!

[Warrior]

Wow, you're doing a great job!

Your cardio is good.

You do not need to change your weight training, since you are already in the 10-12 rep range. IF you want to try something different, you could go as high as 15 reps and see how your body responds to that. Or do leg day #1 as usual and change leg day #2.

Your diet sounds good as far as the foods you eat. Eating 1600 calories, do you feel hungry? Doing something different on the weekends is ok, as long as you're still making progress. If you're not, change to eating what you want for one meal on Saturday and one meal on Sunday - meaning the rest of the day you eat the foods you eat during the week.

How long have you been doing this program (cardio weights and clean diet)? If you just started, you just need to give it more time because your body is in the process of changing, hence the rounder thighs (muscle development). Sometimes the muscle changes faster than we lose fat, so if you're patient, you'll eventually see your thigh get smaller. If you've been doing it for months, then you can change it up some.

[KimN]

Hi thanks for the reply - a lot of great info here!

I've been eating pretty clean for about a year but revamped in January to eliminate all junk (except for some on weekends) and added the steel cut oats at that time. For a bit I had too few calories and had to fix that. I'd say based on your input, it'd be safe for me to change up the routine a little bit, adding more reps. I'll try that.

I guess now that I have reached basic goals, which were increase fitness and get to a healthy weight, I'm moving my focus on other things and I don't know a whole lot about fine-tuning the routine.

thanks again! Kim

[Warrior]

If you want, I can review your workout if you send me your exact routine. You can PM me or do it here. It's hard to guess without pictures - do you know your bodyfat %?

[KimN]

Hi, I just emailed my routine, and I'll get my body fat % checked tomorrow. but last time I checked over 6 mos ago it was around 21% I believe...I've lost 8 lbs since then tho, so I should check again.

Anywho, thanks for the info - this is really a great site.

Kim

[Warrior]

I am so glad you like the site! I emailed you back- your workout is pretty good - it probably just needs a change because you've most likely adapted to it. I'll check tomorrow for your bodyfat %

[Warrior]

This subject is continued under the TRAINING section with the subject "Leaner Thighs."

[hthanhhua]

Hello

[Warrior]

Hi there!

I'm glad you find the site helpful. Good work on starting an exercise program (or kicking it up a notch).


Running will help you lose body fat relatively quickly compared to other forms of cardio. Since you just started, give yourself a little more time and you'll start seeing results from that.

One thing you'll need to add is strength training. If all you do is cardio, you'll end up a smaller person with the same shape - meaning if you weren't toned at first, you won't be in the end. Stength training will help you build muscle, giving you the look you seek. You're in luck! The best exercises for the thighs don't require a gym membership. These are squats and lunges. Squats can be done with your own bodyweight at first. As you get better, you can hold dumbbells in your hands, or switch it up and put some weights in a bookbag and put it on your back. You can also do jump squats. Jump up and land in a squat position. Start with 3 sets of 10 and work from there. Lunges can be done a variety of ways. Start stationary at first, then progress to walking lunges. As those get easier, hold dumbbells in your hands. If you're doing walking lunges, pick a distance. Lunge there and back. That's one set. Do 3 sets. Both squats and lunges work the legs and glutes. See the link below for proper form on lunges:

http://www.warriorfitnessworld.com/articles/2007/03/how_to_perform_lunges_correctl.php

Last but not least, watch your eating habits. Talk with your doctor first, as some conditions require special diets. In general, make sure you're eating lots of whole grains, fresh fruits and vegetables, and lean proteins. Too much fat in the diet results in too much fat on the thighs, and improper eating habits will cover up all your hard work!

And yes, swimming does help - it works every muscle you have!

I hope this helps,

Warrior

[arje06]

I really found this forum very useful. I got a lot of information that could help me in making my body fit. I started a week ago my balanced diet and daily exercises, like walking and jogging in the morning. The result is good and now I feel better.

[admin]

I'm glad you find the forum useful! Good job on starting your new workout program, you're doing something that will give you more benefits than you can imagine!