i'm exercising alot but i'm only getting bigger... how do i become leaner?

Question

i've been going to the gym almost every day this week, running and walking on the treadmill only. my legs have definitely become larger - muscle i know - but my goal is to have smaller legs. what do you suggest? should i only go to the gym every second day, or do other exercises, or what?
i've only started running this week, i used to walk every day before and never had this problem, so i believe it's the running.

Answer 1

You definitely want to break up the days...you muscles have enzymes on them and everytime you fire up the muscles the enzymes break down and need atleast 24 hours to repair and build the muscle up...I think initially you'll get bigger but if you keep on joggin at the same intesity you'll get leaner over time...try swimming if you're able to add that in your routine

Answer 2

Hi Kelly,

Let me suggest you some things which many of us fail to notice. The cardio machines though look they are made to lose weight work actually a bit more than that. For example i will tell you how a treadmill works. A treadmill has 3 zones.

1.) Calorie Burning zone
2.) Endurance Zone
3.) Muscle building zone.

Now i know it may sound funny but we fail to understand how do you determine which zone you are using.

Let me talk about the 3 zones.

1.) Calorie Burning zone
To work in this zone all you need to do is keep the gradient or inclination at 0 or upto max of 1.
Set your speed at around 8 - 8.5, which is not too fast nor too slow.
And now you jog on the treadmill for a longer time.
By doing this you will loose a lot of calories in turn loosing fat. I would suggest you to use this zone.


2.) Endurance Zone:


To work in this zone, you need to keep the gradient or inclination above 2 or upto max of 3.
Set your speed at around 8 - 8.5, which is a bit hard at the inclination. And now you jog on the treadmill.
By doing this you will loose lesser calories than that of zone 1 and some lean and strong muscles will build up in your legs which will increase your endurance levels.

3.) Muscle building zone.

Here the inclination is high anything above 3.5 and some good speed. This is gonna tire you soon and you will not loose a lot of calories, but be sure you are going to build a lot of muscle.

So i hope you have a little idea about where your problem lies and i am quite sure you will be able to deal with it. All the best. Hope this will help you

Answer 3

cardio (jogging/running) helps burn the weight off. u might be getting muscle in ur legs but it is more than likely under the layer of fat (this is where muscle is on ur body...hence not seeing ab muscles until u have no fat on the stomach) anyway, dont stop running and walking. if u do then u arent going to loose any of the outerlayer of fat. if u use machines to build muscle it will only bulk up other areas of ur body. however the good factors of having muscle underneath the fat (for a while...not permanently) is that muscle burns more calories. even when u are sleeping. it is b/c ur metabolism is running at a higher rate all of the time bc of the increased muscle mass throughout ur body. ok, so if i have confused u...which im prone to do sometimes....ill break it down in steps:
1. dont stop the cardio!
2. eat less carbs and sugars
3. use LIGHT weights to tone w/lots of reps (if u want to use weights at all) if u use heavy weights u will build muscle (which it sounds like u dont want to do)
4. try stretching before and after runs/walks (this stretches out ur muscles that ur building ... making them lean and not tight and bulky looking)
5. if you feel that u are running too frequently u can certainly do alternate days. (run 3-4 days out of the week and walk the rest of the time) you can do this b/c u are still getting in the required amount of cardio and then walking doesnt really build any significant muscle mass, but it keeps u in shape.
6. take 1-2 days of rest thru the week to let ur body recoop. this also helps aid ur workout, believe it or not :)

Answer 4

properly, exercising is often to tone down particular areas of the physique watching the exercising consultation you're at the instant doing. yet i do no longer see why you may decide for something greater suitable, you seem completely wonderful the type you're. the rationalization why you likely experience that it is smaller is via fact its been toned up, greater muscle, and so on, that's a solid factor, except that's no longer what you have been aiming for. exceedingly with the exercises you reported you have been doing (Squats, Lunges, Steppers) those are all exercises that tone up the decrease physique, which incorporates your butt, that's possibly why you reported you experience it is smaller, yet from the seems of it, it seems wonderful the way it is.

Answer 5

How to become lean:

1. More activity, less rest.

2. Increasing protein in your diet while decreasing carbohydrates.

3. No salt diet, salts retain water in the body.

4. No FAT food. Use less dangerous oil like vege oil or corn oil.

5. Live an active lifestyle. Get into sports. Do weight training regularly

6. BIG PATIENCE and Strong sense of determination.

Answer 6

Its not just a matter of working out then.

Its a matter of doing flexure exercises.... things that require agility rather than merely physical strength.

Running and walking is all well and good... but perhaps you should try taking dance lessons.... yoga.... gymnastics I dare say....
I used to do Capoeira... and I know for a fact that works a treat. Won't build bulky muscles... Just lean goodness. =D


And if you don't mind risking your health a bit... you could try eating less....
I was always told, since I'm underweight.... that if I overexerted myself that my body would begin to break down my muscles for energy since I don't have any fat reserves...

Answer 7

well, i think that you should try some other leg machines as well... try a machine that firms your butt.. it really help lift the legs too.. also try building yu your calf muscles.. it makes them look smaller
another tip, all this new exercise to your body is a lot! try alternating from walking/JOGGING to the muscle building/weights

also, dont become unproportioned, make sure you do a little with your arms, maybe once or twice a week..

good luck! feel free to email me! im happy to help you in any way

Answer 8

First of all, this "getting bigger" is all in your head. Your leg muscles are not going to become noticeably larger after ONE WEEK of treadmilling (and probably not after one year of it).

Answer 9

exercising will change your body, and it's not something you can decide on.
stretching exercises will slightly limit the muscle bulk.
if you keep running your muscles will eventually slim down as they become more efficient, but they will remain bigger than if you only use them for walking.

Answer 10

unfortunately, exercise will build muscle. try to keep the exercise as low impact as possible if you dont want to build the muscle up. also try to either eat your main meal right after or right before exercising (within the half hour recommendation) as this would help either hit up your fat reserves for energy or stop the new energy being returned into fat