I've been spinning about 3x per week for the past 2+years. thighs have definitely gotten bigger - I can't wear some of pants and jeans that I did before.
I'm going to start spinning only 1-2x per week and add some walking and running. I lift weights about 2-3x per week.
Any ideas how to make them smaller?
I know I built muscle, but I want to wear pants again!!!
bigger legs
Moderators: Boss Man, cassiegose
i have the same problem. i tend to store most of fat in lower body. i know you cannot spot reduce but how can you make your thighs and butt smaller and toned? how can i lose the fat off legs? when lifting weights for lower body should i be focusing on low weight and high reps? I'm a little confused as to what to do! 
Any help would be greatly appreciated! I feel like I would need to work 2 hrs just to lose the fat 
Also, should I be focusing more on cardio to lose the fat and THEN once i lose the fat start weight lifting to get toned?
Thanks!
Any help would be greatly appreciated! I feel like I would need to work 2 hrs just to lose the fat Also, should I be focusing more on cardio to lose the fat and THEN once i lose the fat start weight lifting to get toned?Thanks!
endless cardio relies on fat as it's primary fuel source and by doing it over and over you encourage the body to store fat to fuel you for it
do heavy wt and low to medium reps
never focus on cardio for anything really, most of fat loss...wts darling
yes it's a a good cal burner (spinning) but i'd rather you do some intervals for 20mins, not for an hr
do heavy wt and low to medium reps
never focus on cardio for anything really, most of fat loss...wts darling
yes it's a a good cal burner (spinning) but i'd rather you do some intervals for 20mins, not for an hr
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cassiegose
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Hmm... I don't necessarily agree that you need to drop spinning all together. I think spinning is a great workout when combined with a solid weight routine and HIIT. If a person is going to do spinning, they should do that only after they have completed atleast 3 weight workouts and 2 HIIT workouts in the week. For instance, I do weights MON/WED/FRI with HIIT on Tuesday and Thursday and I teach an hour long spinning class on Saturday mornings. I do agree that weight lifting and HIIT are best for burning fat, however I also think that longer cardio sessions are important for cardiovascular health. Just thoughts...
As for great leg exercises... lunges, side lunges, squats, deadlifts, wall sits.... are all great exercises. I like to vary workouts switching from medium weights and reps to higher weights and lower reps. I think this keeps muscles from adapting to workouts.
Hope this helps,
Cassie
As for great leg exercises... lunges, side lunges, squats, deadlifts, wall sits.... are all great exercises. I like to vary workouts switching from medium weights and reps to higher weights and lower reps. I think this keeps muscles from adapting to workouts.
Hope this helps,
Cassie
- for someone who has done 450 odd spin sesions, i think she has adapted so yes dropping it and doing something completeyly different is probably the way to go to wake the body up againHmm... I don't necessarily agree that you need to drop spinning all together. I think spinning is a great workout when combined with a solid weight routine and HIIT. If a person is going to do spinning, they should do that only after they have completed atleast 3 weight workouts and 2 HIIT workouts in the week. For instance, I do weights MON/WED/FRI with HIIT on Tuesday and Thursday and I teach an hour long spinning class on Saturday mornings. I do agree that weight lifting and HIIT are best for burning fat, however I also think that longer cardio sessions are important for cardiovascular health. Just thoughts...
- i love the point on wts/hiit then spin...love it
- your heart works just as hard during wts and intervals, if not harder...spinning for an hr improves just that, spinning for an hr, i donlt do any long duration exercise but i'm pretty sure heart works fine
One point to make is. If the person keeps spinning.
A: Do they still enjoy it, as opposed to going through the motions, thinking thee's no other solid option?
B: Will it cause overtraining, or be counterproductive in relation to any other new or additional changes / adaptions?
If the answers are A: Yes, B: No, then what the heck.
A: Do they still enjoy it, as opposed to going through the motions, thinking thee's no other solid option?
B: Will it cause overtraining, or be counterproductive in relation to any other new or additional changes / adaptions?
If the answers are A: Yes, B: No, then what the heck.
do what you need to do, not what you want to do
i'm now about to start playing footy again starting in about a month (aussie rules, not soccer shit) so unfortunaelty i'm gonna need to maybe do some cardio or i'll run 20m, have a heart attack and it will be all over
plus i'm also 6 weeks into a 12 week program i'll also have to put off
i'm now about to start playing footy again starting in about a month (aussie rules, not soccer shit) so unfortunaelty i'm gonna need to maybe do some cardio or i'll run 20m, have a heart attack and it will be all over
plus i'm also 6 weeks into a 12 week program i'll also have to put off
Ignore that Football comment. Nothing wrong with Football 
.
As for Aussie Rules, it's like Rugby but virtually no rules at all. I've seen evidence of guys getting kicked to the point, that it's nearly career ending.
Don'ty watch the stuff, but I've seen clips, especially on videos, that show violent sports moments, and I'm not saying A R is violent all the time, but like Football, Ice Hockey etc etc, it does obviously have it's moments.
.As for Aussie Rules, it's like Rugby but virtually no rules at all. I've seen evidence of guys getting kicked to the point, that it's nearly career ending.
Don'ty watch the stuff, but I've seen clips, especially on videos, that show violent sports moments, and I'm not saying A R is violent all the time, but like Football, Ice Hockey etc etc, it does obviously have it's moments.
okay there is a happy medium here folks....
higher weight, lower reps (3 to 6 reps about 5 sets, 2-3 minute rest periods) builds strength not so much size so its great for what you want and increasing the weight little by little each time you enter the gym. Lower weight with higher reps is more body building style for size (ie 3-4 sets of 8-12 reps)
Ladies please remember that strength does not mean size or vice versa!
Spinning you enjoy so don't stop, adjust what you do because I guarantee its become routine! 15-20 minutes very high intensity, sprint style, 2x per week and 1 time per week do a different cardio for 30-60 minutes, lower intensity, ie walk, jog, swim, try making it recreational.
Without changing what you are doing as Swanso has told you, your body adapts and starts storing more by becoming more efficient at the excercise you do thus burning less calories. After doing spinning for one hour 3x per week for somewhere between 4 and 12 weeks your body will adapt and start burning less calories each time you do it. Its aerobic so your body will do this. Plus you only burn the extra calories during the actual excercise. But in anaerobic such as sprints your body will burn the calories and even up to 24 hours later be burning more. Thus over the 4 to 12 weeks you will end up burning more calories in total equalling higher fat loss depending on your diet.
Food for thought!
cheers
higher weight, lower reps (3 to 6 reps about 5 sets, 2-3 minute rest periods) builds strength not so much size so its great for what you want and increasing the weight little by little each time you enter the gym. Lower weight with higher reps is more body building style for size (ie 3-4 sets of 8-12 reps)
Ladies please remember that strength does not mean size or vice versa!
Spinning you enjoy so don't stop, adjust what you do because I guarantee its become routine! 15-20 minutes very high intensity, sprint style, 2x per week and 1 time per week do a different cardio for 30-60 minutes, lower intensity, ie walk, jog, swim, try making it recreational.
Without changing what you are doing as Swanso has told you, your body adapts and starts storing more by becoming more efficient at the excercise you do thus burning less calories. After doing spinning for one hour 3x per week for somewhere between 4 and 12 weeks your body will adapt and start burning less calories each time you do it. Its aerobic so your body will do this. Plus you only burn the extra calories during the actual excercise. But in anaerobic such as sprints your body will burn the calories and even up to 24 hours later be burning more. Thus over the 4 to 12 weeks you will end up burning more calories in total equalling higher fat loss depending on your diet.
Food for thought!
cheers