How to debulk ?

[Val THOM]

Hi ! Is there someone here (yes, I'm sure Ms Fit you will know !)
to give me the answer : i bulked doing too much squats and lunges with 45 lb on the shoulders (every day during 2 weeks, many sets of 20 to 50 reps, everytime I could do it in one day which is very often -I've got everything at home). I gained 1 inch on the hips, and I'm almost certain this is muscle. It changes my figure a little bit and I'd like to go back to my "old" shape. How could I do to shrink that part ? Atrophy ? Would it mean doing my legs with long sets and light weight ? Doing nothing at all except for cardio ? My goal is fat loss, and I did all those squats and lunges to lose fat on my bum and thighs, so I don't want my routine to be counterproductive !

[t_squar]

My workout partner has huge quads...they only grow when she goes heavy. Her squat is limited to only 45lb plates...anything more than that, no matter how low or high the reps and she grows...and becomes very disproportionate.

I think you might be best forgoing the heavy squats...concentrating on form and depth, with lighter weight. Also, using a hack squat machine will hit the opposite part of the quad than the squat.

I also recommend a variety of leg exercises, not just squats and lunges...for example, the reverse lunge on the Smith machine rocks for high ham and glute workouts...1 legged extensions with negatives (with lower weights) blast the quad...

good luck.

[MDC]

Val,
I think you just need to reduce the "insulation" covering the muscles. Doing leg exercises won't cut fat in that area any more than it will reduce the fat on your arms.

I think you should do a total body workout a couple of times per week, and 20-30 minutes of cardio on several other days. Choose 10-15 different exercises and do 1-2 sets of 10 using a weight you couldn't lift more than 10 times. This way you'd have more muscle throughout your body burning more calories 24/7. I'm sure you'd see more definition, and smaller measurments fairly soon.

Good luck!

edit: I meant to address it to Val.

[Val THOM]

Thanks a lot ! I will do total body workout, so that I still lift weight (yes, good for my metabolism), and when lunging is on the program, I'll do other kind of lunges, but no more lunges for lunges like I did the 2/3 weeks before ! I also asked Ms Fit in "Nutrition" about carbs rotation : will I get my bodybuilder body for Xmas ?

[MDC]

How many weeks is that? ;)

In six weeks you can make a big difference for sure.

[MiloMan]

Originally posted by MDC
Doing leg exercises won't cut fat in that area any more than it will reduce the fat on your arms.

I'd just like to reinforce that point: There is no such thing as spot reduction! The first place the fat goes on is the last place the fat will come off.

http://www.exrx.net/WeightTraining/Myths.html

[tcs1366]

hey Val,

i know we touched on this a few times in the past few weeks.

I'm still giving Free Style a chance - i had a bad week with my Gram in the hospital and now a nursing home, so i have not been able to workout for 3 days... but gonna hit it hard tomorrow.

The days i did workout over the past week or so, i've been doing all that leg work, very light weight on the squats (20 pounds i think) and just body weight with everything else... high reps (15-20) and 3-4 sets (I just moved up to 4 sets last week)

I enjoy working my chest and back more than required in the Free Style, so I'm still doing that too... but if and when i see reduction in the thighs... i'll certainly let ya know what's been working.

[MsFit]

Originally posted by Val THOM
Hi ! Is there someone here (yes, I'm sure Ms Fit you will know !)
to give me the answer : i bulked doing too much squats and lunges with 45 lb on the shoulders (every day during 2 weeks, many sets of 20 to 50 reps, everytime I could do it in one day which is very often -I've got everything at home). I gained 1 inch on the hips, and I'm almost certain this is muscle. It changes my figure a little bit and I'd like to go back to my "old" shape. How could I do to shrink that part ? Atrophy ? Would it mean doing my legs with long sets and light weight ? Doing nothing at all except for cardio ? My goal is fat loss, and I did all those squats and lunges to lose fat on my bum and thighs, so I don't want my routine to be counterproductive !

Females tend to gain weight in the lower region so you added muscle for the most part. If you're not happy with the size you added, adjust your nutrition as I have stated in the other post and change your training a bit.

Squats and leg press are the mass builders. Personally I think you need to incorporate them for a full leg workout, but just lighten the poundage to half of what you were doing and hit about 20 reps. Two sets should be enough and then focus on walking lunges without weight, light deads, leg curls, leg extension. Go for 3-4 sets with light weight and hit about 20 reps. With these toning exercises, the proper nutrition, and adequate water intake, you should start shaping up the way you want. ;)
MsFit

[tcs1366]

Originally posted by MsFit

Squats and leg press are the mass builders. Personally I think you need to incorporate them for a full leg workout, but just lighten the poundage to half of what you were doing and hit about 20 reps. Two sets should be enough and then focus on walking lunges without weight, light deads, leg curls, leg extension. Go for 3-4 sets with light weight and hit about 20 reps.

MsFit,

I too am looking to lean my legs... I've been sorta following th Free Style program (haven't fully incorporated it yet)
I've been doing some sort of legs 6 days per week (though i did miss 2 days in a row last week due to family emergency)

I have been changing it up daily usually doing 4-6 different exercises, little to no weight

my squats are done either on the smith machine w/ #20 pounds, wide stance on the ball (rolling down a wall), ballet squats with #30

deadlifts are usually #30 (2 - #15 hand weights)
leg press, various foot placement w/ #100

LOTS of varied lunges, all with no weight

I do some other exercises, but this is what i remember off the top of my head

i was doing 3 sets of 20, now i've changed it to 4 sets of 15

do you think this will work over time? and I know i have to get my diet back on track - things have been stressed at home.

OH i guess i should add - i'm looking to lose about #20

TIA

tcs

[Val THOM]

Hi mates ! I've incorporated all you have suggested to me, and it seems my newly settled inch on the hips surrended !
The conclusion for me is not to come back to what is called "Free Style", it comes to be too much for me, provided I already train frequently. I changed a little bit my routine, cutting down weights and increasing reps.
I'm giving a go to zig-zag diet : it's really hard, I'm starving ! I rotate like this :
Day 1 = 1000 calories from carbs
Day 2 = 800
Day 3 = 600
Day 4 = 400
Day 5 = 200
Day 6 = 0 (no sport on that day)
Day 7 = day 6
But now I've lost my unwanted inch, I'll go back to normal diet. Thanks for your help !
By the way, do you have links to recommand me ? I'd like to maintain my weight (5'8" and 125 lb) the healthiest way, with healthiest carb level, calories amount... Cheers everybody !

[Intenceman]

FAT IS NOT MUSCLE- INCHES ARE NOT NECESSARILY FAT.
Weight is not always fat, not size. You cannot spot reduce. Increases in measurements do NOT always mean you are getting fatter.