big thighs?

[jeepchick]

Hello- looking for some advice and inspiration. I've been in the weightroom for awhile (over a year) and I love weights and am having some success with my definition but my problem is my thighs. I have naturally muscular thighs but they are "insulated" with fat. When I lift heavy the muscle quickly builds up and puffs up my leg and I don't mean for a few hours. The muscle builds and my legs are firm but I look like a box. I am also short 5'1. What do I need to be doing to cut/slim my legs? I spin 2-3 week and I jump rope on the bosu between sets so I am getting at least 30 minutes of cardio plus 20 minutes of treadmill when you factor in warm-up and cool down. Do I need to up my cardio? I know everyone is going to ask what about your diet: I've done a healthy carb high protein diet in the past. I had success with losing weight it only made my thighs look bigger. I will admit that I have to revamp my eating because I did get lax over the summer but my thighs were still big before this. It is rather depressing. Thanks for the advice. JCK

 

[Thandie]

Hello- looking for some advice and inspiration. I've been in the weightroom for awhile (over a year) and I love weights and am having some success with my definition but my problem is my thighs. I have naturally muscular thighs but they are "insulated" with fat. When I lift heavy the muscle quickly builds up and puffs up my leg and I don't mean for a few hours. The muscle builds and my legs are firm but I look like a box. I am also short 5'1. What do I need to be doing to cut/slim my legs? I spin 2-3 week and I jump rope on the bosu between sets so I am getting at least 30 minutes of cardio plus 20 minutes of treadmill when you factor in warm-up and cool down. Do I need to up my cardio? I know everyone is going to ask what about your diet: I've done a healthy carb high protein diet in the past. I had success with losing weight it only made my thighs look bigger. I will admit that I have to revamp my eating because I did get lax over the summer but my thighs were still big before this. It is rather depressing. Thanks for the advice. JCK

Hi, Welcome!

Yes, is best if you post your diet. What you eat and drink, how many meals per day and the time you eat it.
You might genetically have bigger thigha, but you can trim them and get them more defined..

 

[jeepchick]

Breakfast: I usually have a protein shake made with whey, natural PB, milk and ice cubes=12oz. Sometimes I add frozen strawberries and this past week I added Ovaltine because I was trying to clean out the cabinet and I was craving chocolate. I can't eat much more than this before working out or spin or I feel sick on my stomach.

workout M: full body work out
T: landscaping
W: spin and weights focus on upper body
Th: off day or some cardio on my own
F: spin and weights with focus on lower body
S&S: working out in the yard/landscaping our new yard
post work out snack: sm bx of raisins and nuts (almonds or walnuts) or a protein bar. Glass of skim milk when I get home.

Lunch: salad with chicken with light salad dressing (Italian or balsmic vingrette) or homemade blackbean chili

afternoon snack: cheese stick and some turkey,&/or yogurt or another protein shake

Dinner: protein: chicken, bison, or venison, steamed veggies. I usually serve a starchy carb such as rice or potatoes to my family but either don't eat it or have a very small portion

Evening snack: yogurt, nuts, or shake again

Water all day usually 8 glasses but often more and low calorie Gartorade when I spin because I sweat alot and water doesn't seem to do the trick

My day meals don't vary much but my dinners do which helps to prevent boredom. I'm usually on the run so my daytime meals have to be portable, fast and sometimes nonperishable hence the raisins and nuts. I keep these in my gym bag. I pre-measure the nuts so I don't over eat. I can make the shakes and take it with me. Plus I am on a strict budget so the nuts, raisins and whey shakes don't cost that much overall.

I was doing the incline leg press but now I am starting a new routine using the regular leg press, leg extension and leg curl. Then I will do lunges on the bosu going "around the world"- front , back and side lunges. On the floor I will put one leg on the ball and one leg in the air and pull back- this seems to really hit my hamstrings. And between the sets I will jump rope so I don't really work my calves except when I don't feel like jumping rope.

Thanks for replying so quickly. I feel like I know just enough to be stupid/dangerous in the gym.

 

[Thandie]

Breakfast: I usually have a protein shake made with whey, natural PB, milk and ice cubes=12oz. Sometimes I add frozen strawberries and this past week I added Ovaltine because I was trying to clean out the cabinet and I was craving chocolate. I can't eat much more than this before working out or spin or I feel sick on my stomach.

workout M: full body work out
T: landscaping
W: spin and weights focus on upper body
Th: off day or some cardio on my own
F: spin and weights with focus on lower body
S&S: working out in the yard/landscaping our new yard
post work out snack: sm bx of raisins and nuts (almonds or walnuts) or a protein bar. Glass of skim milk when I get home.

Lunch: salad with chicken with light salad dressing (Italian or balsmic vingrette) or homemade blackbean chili

afternoon snack: cheese stick and some turkey,&/or yogurt or another protein shake

Dinner: protein: chicken, bison, or venison, steamed veggies. I usually serve a starchy carb such as rice or potatoes to my family but either don't eat it or have a very small portion

Evening snack: yogurt, nuts, or shake again

Water all day usually 8 glasses but often more and low calorie Gartorade when I spin because I sweat alot and water doesn't seem to do the trick

My day meals don't vary much but my dinners do which helps to prevent boredom. I'm usually on the run so my daytime meals have to be portable, fast and sometimes nonperishable hence the raisins and nuts. I keep these in my gym bag. I pre-measure the nuts so I don't over eat. I can make the shakes and take it with me. Plus I am on a strict budget so the nuts, raisins and whey shakes don't cost that much overall.

I was doing the incline leg press but now I am starting a new routine using the regular leg press, leg extension and leg curl. Then I will do lunges on the bosu going "around the world"- front , back and side lunges. On the floor I will put one leg on the ball and one leg in the air and pull back- this seems to really hit my hamstrings. And between the sets I will jump rope so I don't really work my calves except when I don't feel like jumping rope.

Thanks for replying so quickly. I feel like I know just enough to be stupid/dangerous in the gym.

big thighs?, you are on a sort of bulking regime.
Here is a sample of what it should look like.

Meal #1 Scrambled egg whites 4 eggwhites with a 1/3(dry) cup of oatmeal. Try not to have any protein shakes and if you do, it should be after a workout and with water and no frozen strawberies (too much sugar.) Do not have any peanut butter or ovaltine.
Coffee or preferably green tea.

Meal #2 If you workout in the mornings, then have the protein shake after training.

#3 Your salad is good, but if you use vinagrette (not italian) then use 1 teaspoon. This tsp will go a long way.

#4 About 2.5 oz of chicken or turkey with 1/2 cup of Brown rice and vegetables.

#5 2.5 oz of chicken yams.

#6 Fish and vegetables.

Everything you have been eating it will make you stay bulky. Cheese sticks, raisins, nuts (nuts are good, but you they wont help now.), yogurt, gatorade(has too much sugar. Have 3/4 gallon of water)white potatoes. Do not have these foods for now. Keep it clean.

As far as training, lunges and leg press will increase your legs. When doing any leg exercise do 25-30 reps with very light weights. Do spin, but also at a very light resistance and at a fast pace. Love jumping rope..
Also when working with weights, do 2 body parts a day. That will be 3 days a week.
I hope this helps! If you have any questions, please ask..

 

[bluey2u]

If genetics has blessed you with big legs, just love them - many would die for them.

Echo Thandie's point high reps, low weights will help shape them up.

Unless you are competing eat what you can when you can. Go for 3 good balanced meals - Prot/Carb/Fat, breakfast, lunch and dinner, in between go for quality proteins and fats to make up the 6 meals and try and stay away from the carbs at night.

Do you have any particular excerise/fitness goals?

This is just my thoughts, have just read about so many people that start and burn out in 2 weeks - Enjoy It

 

[jeepchick]

Thandie- why not the protein shake prework out? I can drop the strawberries w/o a problem. I am pretty sure if I had egg whites and oatmeal before spin class it would not stay with me. I've been doing the shake before my work out because it is fast/easy to digest and even then I have to drink it at least an hour before w/o. I mix it with skim milk. What about a cereal- would that do the trick? Do you have some cereal suggestions if so? Why no nuts or PB? Is it okay to add about a teaspoon of SF FF flavored jello powder to the shake for different flavors. I know it sounds gross but it adds variety. The Ovaltine is now gone. You have given me alot to work with revamping my diet. Thank you!

Okay this is where there seems to be a big debate- high reps /low weights or low reps/high weight. My goal is to get strong without becoming bulky. Well, I guess for me I am going to have to try high reps/low weight because I wouldn't be posting this question if the other had worked for me. I just dread the monotony of high reps. At least with high weights there is a rush.

Bluey2U- You are right my thighs may be big but they are also strong. A couple of times I had the pleasure of working the incline leg press after some guy and he would offer to unload the plates and I could look him in the eye and say "oh no that's okay, I'll be adding more plates after doing a few warm up sets at that weight." I don't worry about burn out. I love my gym. I find a lot a support and I try to return the favor to other members. I figure the more of us there are that are healthy or getting healthy the better our world becomes. I started out as a New Year's Resolution person and because someone went out of their way to be kind and answer questions and provide guidance I've become a much healthier and happier person.

Thanks to both of you for your replies and encouragement. JCK

 

[Thandie]

Thandie- why not the protein shake prework out? I can drop the strawberries w/o a problem. I am pretty sure if I had egg whites and oatmeal before spin class it would not stay with me. I've been doing the shake before my work out because it is fast/easy to digest and even then I have to drink it at least an hour before w/o. I mix it with skim milk. What about a cereal- would that do the trick? Do you have some cereal suggestions if so? Why no nuts or PB? Is it okay to add about a teaspoon of SF FF flavored jello powder to the shake for different flavors. I know it sounds gross but it adds variety. The Ovaltine is now gone. You have given me alot to work with revamping my diet. Thank you!

Okay this is where there seems to be a big debate- high reps /low weights or low reps/high weight. My goal is to get strong without becoming bulky. Well, I guess for me I am going to have to try high reps/low weight because I wouldn't be posting this question if the other had worked for me. I just dread the monotony of high reps. At least with high weights there is a rush.

Bluey2U- You are right my thighs may be big but they are also strong. A couple of times I had the pleasure of working the incline leg press after some guy and he would offer to unload the plates and I could look him in the eye and say "oh no that's okay, I'll be adding more plates after doing a few warm up sets at that weight." I don't worry about burn out. I love my gym. I find a lot a support and I try to return the favor to other members. I figure the more of us there are that are healthy or getting healthy the better our world becomes. I started out as a New Year's Resolution person and because someone went out of their way to be kind and answer questions and provide guidance I've become a much healthier and happier person.

Thanks to both of you for your replies and encouragement. JCK

I am one to have clean whole foods as much as possible, but if you rather have a shake before training, then that's fine as well. As far as the peanut butter and nuts. Nuts as well as some peanut butter are great for you b/c it has omega 3, but since you're trying to lean out, too much fat wont help the cause. Unless of course you count that fat into your macros and if you're having like 10 or less nuts per day. I think most of us tend to have too many nuts, since is so easy to over do it..

If you're leaning out, yes, high reps/low weights will keep you lean and strong. But try to keep the reps high. If you go heavy, you'll be building. Is when you do low rep/low weight that not much will happen.

 

[jeepchick]

What are macros? I do count my nuts as part of my fat. I guess my serving was a little off I had been counting out about13-16 nuts. Can you recommend a good nutrition book? Thanks, JCK

 

[localgirl]

Macro's - the ammount of protien/ carbs/ fat in grams that you consume in a day.

I have a big thigh problem too- seems no matter what I do my inner thighs are almost ALWAYS nearly touching- yeecck! haha.. I think the only thing that will help w/ that acess fat alot of women carry on theyre thighs is through good strict diet & CARDIO!
GOOd Luck!

 

[bluey2u]

Try dropping the spinning class and doing 2 leg sessions a week. Low/No weight

E.g - Leg extensions, 20 reps, 3 sets. Squats (In the smith), 20 reps, 3 sets. Leg Press, 20 reps, 3 sets. Leg extensions - AGAIN, 20 reps, 3 sets

If you are walking afterwards add a little more weight.

Vary you foot position on the squat and press to work the inside and outside of your legs e.g one normal stance the other plie.

I'm doing something similar at the moment as I need to keep my legs in order.

Again just my 2 pence worth.

 

[Tatyana]

Women have more bodyfat on their hips and thighs due to oestrogen, it is actually a healthier way/place to carry fat rather than around your middle.

That being said, this is the other thing I have heard with regard to women losing lower body fat from Dave Palumbo, who has prepped loads of women for BBing comps.

Women carry more fat or have a harder time losing lower body fat when they do not have enough essential fatty acids in their diet.

The best source of this is fatty fish, but I do think that EFA fish oils may also be a welcome addition to your diet.

 

[~IVY~]

I agree with tat.........

 

[tbuzzell]

I am 5"2' and am in the same boat. I have a naturally musclular physique with big, luscious legs. I have learned to love them because to someone else they are very attractive, especially men.

Over the last year they have shaped up and slimmed down nicely. I teach 2 spin classes and 2 pilates classes a week. I walk 3 miles once a week and weight training 3 times a week. Also, I eat a clean diet. No processed food, just all natural with lots of chicken, nuts, tuna, potatos, brown rice, oats, eggs, and fruit and veggies. Onces you get your diet in check and drop the sugar you should be in good shape. Just remember this does not happen over night. As mentioned before it took a year and it was done right.