Journey to transform my ugly legs

[UglyLegsGirl]

I dont even know if this is poossible or not. My legs are uber UGLY

Its the cause of my overall depression

PLease tell me guys if it is realistically possible to have those sleek and slender legs that girls have

I woould love to hear as to what I need to do for that. Look are very important to me for my self confidence

HEre are some pics that will help yoou guys judge the best

I am very embarrased to post these pics, but theres no other option. I am going to the carribean in next august, but I have weddings to attend this Jan, so the faster I can do this- the better it would be

[UglyLegsGirl]

you will see my gross legs in these pics- please bear with me


http://i9.tinypic.com/2j4d35t.jpg

http://i10.tinypic.com/4d1wais.jpg

my upper body is comparatively ok

http://i10.tinypic.com/2mgox6w.jpg

http://i9.tinypic.com/313ojtc.jpg

[UglyLegsGirl]

you guys see how much fat there is on the inner thighs

how do I eliminate that

[ladada]

Originally Posted by UglyLegsGirl

I dont even know if this is poossible or not. My legs are uber UGLY

Its the cause of my overall depression

PLease tell me guys if it is realistically possible to have those sleek and slender legs that girls have

I woould love to hear as to what I need to do for that. Look are very important to me for my self confidence

HEre are some pics that will help yoou guys judge the best

I am very embarrased to post these pics, but theres no other option. I am going to the carribean in next august, but I have weddings to attend this Jan, so the faster I can do this- the better it would be

You can't spot reduce fat. An overall healthy lifestyle is the ONLY longterm solution unless you were gifted with great genetics. Post your stats(height, body fat estimate, weight, nutrition, etc.) and I can get you more specific help

[UglyLegsGirl]

Originally Posted by ladada

You can't spot reduse fat. An overall healthy lifestyle is the ONLY longterm solution unless you were gifted with great genetics. Post your stats(height, body fat estimate, weight, nutrition, etc.) and I can get you more specific help

Height- 5 feet 3 inches
Weight- 126 lbs
Dont know BF%

MY nutritional contents were bad before, now I ve changed everything since a week

9 am- two egg omellete and whey protein shake and a banana

12 pm- broown rice, chicken and fish oil pill

4 pm- same as 12 pm

8pm- whey protein shake- 2 scoops, fish oil pill

I do cardio at 5 pm

[DJohnson]

I think this is mainly in your head, but you can definately get legs like on the cover of a women's fitness magazine if you want. You might have to put on some muscle and lose some fat.

Either look around these forums and learn proper nutrition, weight training and cardio use or if you want a more condensed "all-in-one-place" source of information you can check out www.burnthefat.com and get Tom Venuto's ebook "Burn the fat, Feed the muscle". Second options saves time but costs money.

[UglyLegsGirl]

Could you guys reccomend me someones journal that I could follow

[DJSlakoR]

Stick to the staples ... eat right, workout, and do cardio exercise. In your case, that's simply fat on your legs you need to burn off. We men get it on our guts and chest, girls get it on their legs ... that's life. :-)

You're not that far from having nice legs, I would say maybe 10-20 lbs of work (10-15 weeks of gym effort).

Make sure you eat ENOUGH, I would say at least 1500 calories a day to start and if you can't lose 1-2lbs / week on this method, drop it 100 calories a day until it does work. The WORST thing you can do for yourself is not eat enough. Doing so will make the problem worse.

-djs

[kaplanfx]

I think you have good potential. A proper diet and strenght training will lead to fat loss, ultimately that inner thy fat will come off. I agree with the above posters, the best this to do is read a lot, this site has tons of great information. There is no 1 journal that will be peferect, read what it working for other people, give it a try, and adjust as necessary.

One thing to note, you have the "fast" attitude, you need to change that, this is a lifestyle change and proper changes won't happen quickly, its a long process of learning and working at it.

-Kap

[Stonecoldtruth]

Before we begin it should be noted that this post is written under the assumption that you already obtain a basic knowledge of nutrition.

1 - Diet, Diet, Diet.. - Similar to how business is about location, location, location, losing fat is primarily about your diet/nutrition. In my city alone (Sioux Falls, South Dakota) we have a ratio of 1:500 when it relates to fast food eateries vs. population. Yes, that means for every 500 people who live here, there is a fast food joint. This becomes more of a problem when you compare that to the ratio of people vs. grocery stores, which is 1:4500 (not counting gas stations) As you can see, we have become a society that prides (shames really) on convenience. Food has become more about taste, eating more of an experience, and nutrition a thing of the past.

However, the problem does not stop at McDonalds, it just begins there. Inside our grocery stores lies an abundance of unhealthy dietary options as well. It is often said that the only 'safe' part of the grocery store is the perimeter isles, which are usually occupied by produce, meats, dairy, and health foods. The key to solving these negative trends is education. Education about what foods are healthy, education about what foods to avoid, and education about the most important word in your dietary vocabulary... moderation.

Basic Guidelines for Dieting Success

A) Eat 5 to 6 small meals per day -

Eating frequent smaller meals, usually spread apart by 2-3 hours, has MANY benefits that relate directly to fat loss, such as:

- Assisting in the regulation of blood glucose levels
- Increase in metabolism which results in more calories burned
- Helps to balance nutrient timing
- Helps fight urges to overeat/binge
- Reported to help reduce bad cholesterol
- Reduction of Appetite

Below are some charts to show the energy balance when eating constantly versus eating bigger meals less frequently, it should be noted that the same amount of calories were used in each of these graphs, just different meal timings. The red arrow indicates meals (energy intake) whereas the black represents exercise (energy expenditure):

B) Stay hydrated -

Staying hydrated is ESSENTIAL for weight loss, but why? Water has many roles in the body, such as:

- Helps to regulate body temperatures
- Delivers nutrients/oxygen to cells
- Assists in waste removal
- Protects organs and joints
- Proper hydration reduces water retention

These benefits make it clear that being properly hydrated is important, but probably the most direct fatloss related effect comes from NOT being properly hydrated. Dehydration leads to metabolic slowdowns, yes.. read it again. You can sabatoge your fat loss efforts by not drinking enough water! In addition, dehydration can lead to electrolyte imbalances which causes loss of energy.

So what does all of this mean? It means to DRINK MORE WATER. The Institute of Medicine recommends that men consume roughly 3.0 liters and women consume 2.2 a day. However, this very basic guidelines to not take into effect the water lost during exercise, sleep, or due to various dieuretic products (caffeine being the most common)

A final note on hydration is that relying on being 'thirsty' is not the way to stay properly hydrated. By the time you are thirsty you are already in the beginning stages of dehydration.

C) Caloric Deficit -

While this is arguably the biggest portion of dieting, I didn't want to scare anyone off too soon. But by now I know you are hooked, so time to delve into the deep waters of dieting. Operating in a caloric deficit, or taking in less calories than you burn, is truly the backbone of fat loss. This is something that while basic is often misunderstood. This is because each of our bodies are different, so finding the right caloric range is really trial and error. However, there are some formulas to help you get a starting point:

Basic Formula - Total bodyweight X 15 for maintenance calories, subtracting 500 to reach your 'cutting calories'.
This formula is good for those who are just starting out as it keeps things simple. The downfall is that often is that for 'obese' people this often gives them too much of a caloric intake.

Intermediate Formula - Harris Benedict Formula

STEP 1 - Find your BMR
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

This number provides your Basal Metabolic Rate. Your Basal Metabolic Rate is essentially the minimum caloric intake to maintain basic life functions.

STEP 2 - Apply the 'Activity Modifier'

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Find the multiplier that fits closest to you and multiply it by your BMR.

FINAL STEP - Subtract 500 calories to find your cutting calories.

This formula provides an accurate starting point IF you use the appropriate modifier. Many people over/understimate their activity level which can totally screw this formula up.

Advanced Formula - Katch McArdle Formula

STEP 1 - Find out your Lean Body Mass.

Total Weight - (% Bodyfat X Total Weight)

STEP 2 - Find your BMR
BMR (men/women) = 370 + (9.8 X lean body mass in lbs)

STEP 3 - Apply the 'Activity Modifier'

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Find the multiplier that fits closest to you and multiply it by your BMR.

FINAL STEP - Subtract 500 calories to find your cutting calories.

This formula gives the most accurate caloric range IF it is given a proper LBM measurement AND the right Activity Modifier.

MORE ABOUT CALORIC DEFICIT
In addition to operating in a caloric deficit many experiment with various macronutrient breakdowns, caloric cycling, and even ketogenic diets. More info about those things later.

D) What to eat!

We know what our calorie range looks like, we know we want to eat every 2-3 hours, but what on earth do we actually eat? There are many 'diets' out there that promote various breakdowns as it relates to macronutrients. One of the most common variations is a diet comprised of 40% protein, 40% carbohydrates, and 20% fats. This is typically referred to as a bodybuilders diet. I encourage you to find your own macronutrient breakdown once you've obtained a solid knowledge of nutrition. Regardless of what macronutrient breakdown you enjoy it is important to ensure we are getting the right foods within each macronutrient:

Protein - The majority of your protein intake should come from whole food sources. Things like chicken breast, lean red meats, lean pork, turkey breast, eggs, and milk. You can supplement your protein intake with various protein powders as well. Males are generally advised to avoid soy protein in large quantities due to it's estrogen-like properties. Most diets recommend a diet high in protein.

Carbohydrates - The majority of your carbohydrates should be from Fibrous, unredefined sources. Things like vegetables, oats, beans, lentils, whole wheat products, yams, and sweet potatoes are good choices in this field. This is also the category where many fail. Simple Carbohydrates have a very limited place in dieting, but a LARGE place on our supermarket shelves. More on this in our 'foods to avoid section'.

Fats - When it relates to fats, we want to make sure we get plenty of the Essential Fatty Acids. Things like flax seed(s) oil, sunflower seed(s) oil, fish oil, olive oil, nuts, avacadoes, and natural peanut butter. These and other unsaturated fats are actually GOOD for you when dieting. Taking in saturated fats from eggs, cheeses, and meats is also beneficial as it relates to anabolic hormone levels. However, Trans-fatty acids are the enemy when trying to lose fat, as these have a negative effect on cholesterol levels and are commonly associated with heart disease.

[Stonecoldtruth]

#2 - Training

An intergal part of any fat loss journey is obviously going to be your training. For specific questions about training methods/techniques, I'll refer you over to John Lee's Playground, as he is the official Controlled Labs trainer. However, we shall touch upon the benefits of both cardiovascular and weight training here.

A) Cardio, what/why/how/when?

WHAT IS CARDIO?!?!?!?!

Cardio is a medical term used to refer to the heart. From Greek kardia: heart. So cardio is our hearts? No silly :P Cardio is any exercise which raises your resting heart rate.

Resting Heart Rate

How to find your Resting Heart Rate -
The best time to find your Resting Heart Rate is upon waking, while you are still in bed actually!

1 - Place your index and middle fingers over the outside of your opposite wrist, just below the base of your thumb.
2 - Count the number of heartbeats over a period of 1 minute. This is your Resting Heart Rate.

For a more accurate RHR you can track your heartrate for 3 minutes and average out the results.

What your RHR Means -
An average adult will run between 60-100 beats per minute, however for people who exercise constantly (ie all of us :P) this number may be lower. The lower your RHR is, the more physically 'fit' you are.

Now that we know our 'resting heart rate', we can look at the opposite end of the spectrum, our Maximum Heart Rate.

Max. Heart Rate -

The easiest of all heart rates to calculate...

220 minus your age :P

WHY DO WE DO CARDIO?!?!?!?

Cardio burns calories
Cardio stregthens your heart muscle, making it do less work to pump more blood
Cardio increases lung capacity
Cardio builds endurance
Cardio helps to reduce risk of heart attacks, high cholesterol, high blood pressure and diabetes
Cardio has a positive effect on moods, sleeping patterns, and stress levels.

HOW DO WE DO CARDIO?!?!?!?

There are quite literally HUNDREDS of forms of cardio that you can take advantage of, here are some of the popular ones:

Walking
Jogging
Running
Climbing
Skipping (ie Jump Rope)
Swimming
Racquetball
Tennis
Basketball
Biking (recumbent, mountain, or just riding a bike)
Stairclimber
Rowing (machine or canoeing)
Volleyball

And the currently most used form of cardio (at my gym) the Elliptical Machine.

WHEN DO I DO MY CARDIO???

Let me begin by noting that the important part about cardio is that you do cardio, the rest is just added benefit. There are various times that you CAN do your cardio.

Upon waking - Cardio done upon waking on an empty stomach is a current popular method. The idea is that your body is deprived of carbs upon waking and will tap into stored fat as a primary fuel source. Opposers of this method cite that muscle loss is too much of a factor here, as well as a lack of intensity. However, using an EAA/BCAA product before/during morning cardio provides the same benefits while staving off muscle loss AND giving you more energy. This method is usually best done at a medium intensity (65-75% of Max Heart Rate)

After weight training - This is probably the most common method of cardio for most people, due to time constraints. After your strength/weight training cardio is not optimal when compared to the other times (ideally you want 8 hours between strength training/cardio) but it is still obviously better than no cardio! Many people advocate taking a protein shake after the weights but BEFORE the cardio, whereas others just wait until both cardio and weights are done. This type of cardio is usually best done at lower (50-60%) or medium intensity (65-75% of Max Heart Rate).

8 hours before/after lifting - This is the 'fairytale' cardio, this is when you are hitting your stride from a metabolic standpoint by reaping the benefits of both cardio and the earlier/later lifting while still allowing proper recovery for high intensity. This type of cardio is where you can begin to experiment with High Intensity Interval Training or Tabata Intervals, which can you find out more about in John Lee's training section.

B) Strength Training -

As it relates to strength training there are SO many programs out there, it is hard to recommend where to start. However, I will provide you with the RULES you need to know when weight-training while cutting.

Step 1 - Use good form
Good form is probably one of the most overlooked things in the gym. It is too common to see someone throwing the weight around like it is a ragdoll, we are lifting IRON here people, so use proper form.

Step 2 - Intensity
Regardless of the program you are using, give each session your all. I don't care if you are pushing up just the bar on bench press, push it up like you are moving 1,000lbs. Each rep is crucial, so don't slack on any of them.

Step 3 - Frequency
Find a program that fits your goals and stick with it. I, personally, am a fan of 5 day routines while cutting, though many people go with a 3 day split. How often you lift, and how often you hit each muscle group, is going to be key to preserving the existing muscle mass you have.

Step 4 - Fear
Don't be afraid to lift weights while cutting, you aren't going to 'get huge and ripped' overnight. In fact, while operating in a caloric deficit you will most likely NOT gain size, unless you are new to lifting. If you are new to lifting, welcome to what we call 'newbie gains'

Step 5 - Recovery
One of the most important times as it relates to lifting is that time when you aren't lifting. Your 'rest' days are the time when growth and repair occur, so make sure you don't slack nutritionally on these days. Also remember that overtraining can lead to plateaus, so ensure you do give your body time to recover.


Stonecoldtruth

p.s. Squats for the win!

[UglyLegsGirl]

Hello stone cold

OMG, absolutely the best post ever. Its like reading a condensed Bio research paper that I m so used to.

I am still taking notes on some of the pointers, I ll respond in more detail later!

And I saw your prograss pic on the profile, simply unbelievable I say! Congratulations!

BestRegards
ULG

[numinix]

HAHA your handle (ULG) cracks me up...

[Stonecoldtruth]

Originally Posted by UglyLegsGirl

Hello stone cold

OMG, absolutely the best post ever. Its like reading a condensed Bio research paper that I m so used to.

I am still taking notes on some of the pointers, I ll respond in more detail later!

And I saw your prograss pic on the profile, simply unbelievable I say! Congratulations!

BestRegards
ULG

Thanks ULG That is just a little diddy I wrote for our forum over at controlledlabsforum.com.. turns out I've ended up posting it more here than anywhere else. It is kind of just a large 'here are the basics' deal, but if you have any specific questions hit me up

Thanks for the compliment btw If you think I've made progress you should check out guys like Djohnson and Skelooth, those are my heros.

SCT

[por2geez]

Hey girl, even if you don't like your legs... i do. I'd totaly stare at them all day. Get them in better shape and you'll have every guy in this forum visiting your thread daily That should help motivate you!

@ stonecoldtruth: Holy Crap, that's a lot of info. I'll have to bookmark this page just cause of that one post.

[Troutwine]

Well, I wouldnt say there Ugly. Black guys like em thick

[UglyLegsGirl]

I seriously cant believe what por2geez and troutwine are saying
Like honestly, because I broke up with my ex bf that I dated for 4 years just because our relatioonship got very intimate and I was scared that we might have sex soon and that he ll ditch me anyway after seeing my legs OMG. That is honestly how insecure I ve been with my legs, now I feel really wierd and like a loser and cheater .


ahh well *sigh*

THis is how i want to look


PS: i read someone elses journal and found this pic

[Stonecoldtruth]

Originally Posted by UglyLegsGirl

I seriously cant believe what por2geez and troutwine are saying
Like honestly, because I broke up with my ex bf that I dated for 4 years just because our relatioonship got very intimate and I was scared that we might have sex soon and that he ll ditch me anyway after seeing my legs OMG. That is honestly how insecure I ve been with my legs, now I feel really wierd and like a loser and cheater .

The issue is really not how e-pervs on bb.com think your legs look, but that you learn to be comfortable with your own body. Make changes for yourself, not for guys

SCT

[UglyLegsGirl]

Originally Posted by stonecoldtruth

The issue is really not how e-pervs on bb.com think your legs look, but that you learn to be comfortable with your own body. Make changes for yourself, not for guys

SCT

Nah, what Im trying to say is, I probably am my worst critique, and guys probably doont view me like I think they do

If they stare at my legs, I warn them in mind, honey theres only fat in there, well and cellulite ass

I ve been keeping a track of todays calories so far

I just got back from squatting 70 lbs with reps of 15 in each set . Did 10 sets in all. Did some crunches oon the decline thing

Then did 1 hour of intense cardio

Now I m having my PWO meal- carbs mainly. I had whey protein shake with bananas and almonds crushed in it pre WO

Still I think I m eating less, need to eat eat eat clean clean clean

[Nightmarez]

"""However, using an EAA/BCAA product before/during morning cardio provides the same benefits while staving off muscle loss AND giving you more energy. """


Sorry for asking, but i want to find out what r those EAA and BCAA products?

[tommy91z]

Originally Posted by UglyLegsGirl

you will see my gross legs in these pics- please bear with me


http://i9.tinypic.com/2j4d35t.jpg

I have no idea what you're talking about that a$$ and those legs are beautiful!

[UglyLegsGirl]

Originally Posted by tommy91z

I have no idea what you're talking about that a$$ and those legs are beautiful!

Dont you see the uneven tone of the skin, that is what bothers me

So heres my plan
Everyday- Full Body Workout for an hour followed by 30 minutes of cardio

Does this sound goood

[\S/]

Originally Posted by UglyLegsGirl

Dont you see the uneven tone of the skin, that is what bothers me

So heres my plan
Everyday- Full Body Workout for an hour followed by 30 minutes of cardio

Does this sound goood

Full Body Workout every other day.
Cardio no more than 6 days a week.
Take a FULL rest day.

[Stonecoldtruth]

Originally Posted by boyscouT

Full Body Workout every other day.
Cardio no more than 6 days a week.
Take a FULL rest day.

What he said.. ^^ make sure you are doing squats/lunges in there too. those will help build up muscle in the areas you want to target. While you cannot 'spot reduce' you can fill them in with muscle.

SCT

[UglyLegsGirl]

Originally Posted by stonecoldtruth

What he said.. ^^ make sure you are doing squats/lunges in there too. those will help build up muscle in the areas you want to target. While you cannot 'spot reduce' you can fill them in with muscle.

SCT

SCT,

I am not sure what a full body workout includes, anything I coould refer to, to get that clear


Thanks
ULG

[UglyLegsGirl]

My BMR came to 2185 :O

[Stonecoldtruth]

I'm going to give you quite a few options here, researching them will help you learn more about the 'why' and 'how' these things will help:

Quite literally made for beginners:
http://www.bodybuilding.com/fun/randy29.htm

Excel format, good for beginners:
http://www.exrx.net/WeightTraining/W...anchor10649140

Amazing program, intermediate as far as the way it is set up:
http://www.t-nation.com/readTopic.do?id=508031

Those are just the few that I have saved in my personal files, I'll do some actual digging tomorrow and find you some more resources if needed.

SCT

[UglyLegsGirl]

I should be taking in 2500 calories, wow thats a lot of food, i ve never eaten that much

[tommy91z]

Originally Posted by UglyLegsGirl

Dont you see the uneven tone of the skin, that is what bothers me

Well, you clearly don't know how to take I compliment. Take it from someone who's dated models, almost none of them had perfect skin tone and most had cellulite.

What you're seeing in that pic is bull**** (makeup, air brushing, photoshopping ect...) and you need to realize that before you make yourself go crazy chasing an impossible dream.

Originally Posted by UglyLegsGirl

THis is how i want to look

Originally Posted by UglyLegsGirl

So heres my plan Everyday- Full Body Workout for an hour followed by 30 minutes of cardio

Does this sound goood

I think that's way too much time in the gym.

[UglyLegsGirl]

Originally Posted by tommy91z

Well, you clearly don't know how to take I compliment. Take it from someone who's dated models, almost none of them had perfect skin tone and most had cellulite.

What you're seeing in that pic is bull**** (makeup, air brushing, photoshopping ect...) and you need to realize that before you make yourself go crazy chasing an impossible dream.





I think that's way too much time in the gym.

Wwow, I probably dont live in the real world. I have a lot of learning to do