Female seeking ~Help with legs!!

TuffTexasKitty · 08-23-2007, 09:18 AM

Ok, so I have just started competing~ in the past month. I have lifted weights/done cardio and been involved in sports ALL my life, but my legs are terribly stubborn!! They carry water and have ripples in them and I want smooth, lean, muscularly defined legs!! I have a clean diet and lift hard and heavy. Even during the contest (after sodium and water depletion) they were still not cut. I have a lot of muscle under there - it's just not breaking through the fat yet!!! I plan on putting on more "all over" muscle during my offseason,but still have a few shows to compete in this season. Any advice on something that should kill my legs and make them "pop?" ~ Right now I am working my legs at least twice a week doing lots of : lunges,extensions,deadlifts,step ups, squats,legs press, leg curls, calves ; Also, I do HIIT atleast 3-5 times per week and always do atleast two other days that include a track workout - sprints/bleachers etc. I am getting frustrated. If you check out my bodyspace- there are some pics.

Vadim Beliaev · 08-23-2007, 09:40 AM

Legs are probably the hardest part for a woman to lose fat from, since due to higher estrogen concentrations, the body tends to prefer depositing fat in the lower body. Are you making progress (i.e bf % percentage decreasing?), if so, just keep doing what youre doing and take your time.
Keep in mind though that a woman cannot achieve definition in the legs similar to what men display without the use of antiestrogens.

TuffTexasKitty · 08-23-2007, 10:02 AM

Yes, my bodyfat is decreasing~ so hopefully that is just the last place my stored fat is... and it will eventually ... GO AWAY ; )

buffbrad1 · 08-23-2007, 10:17 AM

try spliting your leg routine up by training calves and hamstrings on one day and calve and quads on another day. I like to run on the streets instead of on a treadmill or eliptical machine it seems to helps harden up my legs. my legs responds very well to this type of training. good luck

TuffTexasKitty · 08-23-2007, 10:43 AM

Thanks!

Beefcake Girl · 08-23-2007, 01:02 PM

Getting you legs lean will be a product of diet more than anything. It takes time and it seems like most of us girls lean out from the top down LOL Our upper bodies start getting lean and then FINALLY the legs

But it will happen if you stay on your program and eat really clean. You might also try to incorporate plyos and sprints and bleachers---that is intense cardio which also shapes the legs and I do a lot of these when prepping for a show.

labradarep · 08-23-2007, 02:22 PM

Quote:

Originally Posted by Vadim Beliaev

Legs are probably the hardest part for a woman to lose fat from, since due to higher estrogen concentrations, the body tends to prefer depositing fat in the lower body. Are you making progress (i.e bf % percentage decreasing?), if so, just keep doing what youre doing and take your time.
Keep in mind though that a woman cannot achieve definition in the legs similar to what men display without the use of antiestrogens.

Vadim is correct. The thighs & glutes are estrogen receptor sites in the body. If you are not processing estrogen properly(aka: aromatizing) it builds up & causes you to hold in those areas.

You are probably deficient in zinc. An easy test is to get a zinc solution. Put a tsp of it in your mouth & very quickly swish it around. If it has no taste you are zinc deficient. If it tastes like a tire you are fine.

Here are some foods that help:
Brocolli, cauliflower, watercress,cabbage , turnips, rutabega

** Steam all veggies, NO MICROWAVING!!!**

Supplements that help:

DIM, Flax seed hulls, curcumin.

Exercise protocol: 30 sec to 2 minute high intensity intervals or weight workouts( the more burn the better)

Hope this helps.

BTW: women can get lean legs like men WITHOUT anti-estrogens.

JLB001 · 08-23-2007, 08:11 PM

Stairmill.

what is your cardio like?

rich55 · 08-23-2007, 08:40 PM

Quote:

Originally Posted by Beefcake Girl

Getting you legs lean will be a product of diet more than anything.

I echo her sentiments exactly. You must continue to reduce your bodyfat to bring in your leg separation, which is primarily driven by your diet. The more developed your legs are the easier it is to bring out such separation. You cannot spot reduce though. It is equal to me trying to get my glutes shredded.

I must warn you that more training is not always better. If your legs are too tired than you will not be able to work them hard and cortisol is not your friend when dieting either.

TuffTexasKitty · 08-24-2007, 09:21 AM

Beefcake Girl~ Thanks for the tips~ it's encouraging to hear! I am hoping long time if I keep pushing forward and eating clean the results will come !!! Congrats on your awesome season!! That's great!! Do you have any pics anywhere? I am definately going to start incorporation sprints - are plyos not sports specific? Thanks

Quote:

Originally Posted by Beefcake Girl

Getting you legs lean will be a product of diet more than anything. It takes time and it seems like most of us girls lean out from the top down LOL Our upper bodies start getting lean and then FINALLY the legs

But it will happen if you stay on your program and eat really clean. You might also try to incorporate plyos and sprints and bleachers---that is intense cardio which also shapes the legs and I do a lot of these when prepping for a show.

TuffTexasKitty · 08-24-2007, 09:26 AM

I think I need to get with a dietician and change up some things!! That would maybe help me out! Also, what is cortisol? ~Thanks~

Quote:

Originally Posted by rich55

I echo her sentiments exactly. You must continue to reduce your bodyfat to bring in your leg separation, which is primarily driven by your diet. The more developed your legs are the easier it is to bring out such separation. You cannot spot reduce though. It is equal to me trying to get my glutes shredded.

I must warn you that more training is not always better. If your legs are too tired than you will not be able to work them hard and cortisol is not your friend when dieting either.

TuffTexasKitty · 08-24-2007, 09:29 AM

JLB001~

My cardio is interval training 30 mins or so treadmill 3-5 times/wk. I get on the step mill every now and then. I am also getting in a 30 minute track workout/sprints/bleachers atleast twice a week. Closer to competition I may up my cardio to twice/day.

TuffTexasKitty · 08-24-2007, 09:31 AM

~labradarep~

So if I am zinc deficient ~ could that make my body be holding onto the fat? Thanks so much for your informative post : )!!

firecracker3 · 08-24-2007, 04:34 PM

My legs and butt are the toughest for me as well. I agree with so many posts --- you loose from top to bottom, so be patient, it will come off with continued clean eating, a good cardio program and patience. I have found Plyos to be amazing for me. I incorporate them reuglarly in my leg workouts and even superset with them. I love lunges, step ups as well. Lately I have been walking at the highest incline on the TM while lunging at a 1.2 pace for 20mins --- I have been running/sprinting/step milling so long I thought I'd try something new.

Good luck and keep going a nice pair of legs is work but damn do they look good

TuffTexasKitty · 08-24-2007, 06:44 PM

Thanks Firecracker3~
I looked at your legs and they are soooo nice!! : ) I have a TM at my house so I am going to try those lunges!! You look Great!! Thanks for the tips

~ Adrian

Italianangel · 08-27-2007, 11:12 AM

running stadium stairs is good too!!! I will see about check ing out your bodyspace, you may want to look at mine for ideas. My legs were never an issue but the past few years I let things go a bit so I am now dealing with saddlebags, never had that issue, and I have a 6 pack so I am leaning but had put on a lot of intramuscular fat from lack of cardio and being on bulking diet of 4k cals per day a few months back.............but if I put on any muscle it was worth it, and I believe I did, but we will see over the next few months as I lean toward a Nov. show.
Linda