help with heavy legs

[wvgirl64]

Hi
Just registered on this forum tonight and am looking for some advice.
I started working out (again) at the beginning of the year and am trying to establish a diet and exercise routine that I can live with. So that I won't have to say "well I started working out again", ever again.
I've changed diet to oatmeal, chicken, veggies, fruit, and lots of water.
I work out about 5 - 6 times per week, 20-45 minutes each evening. This is a mix of weights and cardio. I'm not interested in losing weight, in fact, I never weigh myself. I'm a size 6, about 125 lbs, 5'5" (female by the way). I'm just interested in toning and building some lean muscle. problem is that I carry a lot of fat in derriere and thighs. I have felt some improvement in those areas by the way clothes fit, the mirror view is still pretty nasty though. I am trying to build upper body with weights, slowly upping the weights I lift (too embarrased to say how much, I'm pretty weak).
question is - am I right to be increasing sets and reps on lower body and keeping the weights low for those exercises? I was trying to increase weights for lower body also, but read somewhere that was not what I should do.
Any thoughts? Anyone else battling these bulges? We take pictures ( husband works out with me) each month and I can barely see a difference each time. Am I too impatient? It has been almost 12 weeks. I would have thought I could be a whole different person by now. Oh by the way, I'm 41 (going on 42), so I know age has some bearing.
Thanks for listening and I welcome all suggestions!

[swanso5]

If your legs and bum are your pririty, focus on them. Do them 1st in workout or on a day by themselves. Basically you just need to increase the muscle in the area to tone it up. You're only 125pds whatever that is in kgs for us aussies but you may be "skinny fat" like a runner (stringy). Naturally your structure can't be altered much so you will need to be right onto your diet which looks like you are but your legs won't get big anyway whoever told you that doesn't know shit. Increasing upper body will improve proportion too so lower body might not look as big if you can't loose from there. Here's program I would do:

Day 1
1 Leg Squats (with back foot elevated) 2 x 8 (each)
2 Leg Squats 2 x 8
Reverse Lunges 2 x 10
Stiff Legged Deadlift or Leg Curl 2 x 10
Abs - 3 exercises for 6 total sets...keep reps 8 - 12ish

Day 2
Clean and Press 5 x 5
Push Up 2 x as many as you can do
Pull Up 2 x as many as you can do...if can't do Dumbell Row 2 x 8 (each arm)
Dips 2 x as many as you can do
* depending on time and recovery you can add sets (only up to 4) or load. I would go with load 1st then sets.

Sample Split
mon - 1
tue - 2
wed - off
thu - 1
fri - 2
sat - 0ff
sun - off

you could even go every 2nd day or whatever just have at least 2 days off per week.

As for cardio I would stop it for 3 - 4 weeks and see what happens with your legs and bum. When is low and cardio is high the body stores fat in the legs for reservesn as there's none anywhere else. When you stop cardio it doesn't need to store it anymore and gets rid of it. Try short and sharp high intensity stuff (sprints, intervals etc) if you really have to do some 1 - 2 week. You will need to mix around spilt for this so you don't do legs and cardio on the same day or 2 days in a row.
mon - 1
tue - 2
wed - cardio
thu - off
fri - 1
sat - off
sun - 2
mon - off or something.

Have a look and let me know what you think.

[wvgirl64]

NO CARDIO?! Wow, that is a different approach, but I'm willing to try it.
So as far as the weights, it doesn't seem like very many sets or reps. Should I try to go as heavy as I can for upper and lower body then?
I've been doing a split like this:
1 - Chest, shoulders, triceps, quads - 2 exercises per body part, 2-3 sets, 10-12 reps
2 - Glutes, hamstrings, back, biceps - 2 per body part, 2-3 sets, 10- 15 reps
3 - Abs, calves 2 exercises per body part, 2-3 sets, 10-12 reps
And of course 20-30 minutes of cardio 3-4 times per week

I really appreciate your input. Might I ask about your background? Are you a trainer, bodybuilder or just into being fit?

[swanso5]

I'm a Personal Trainer / Gym Instructor in Melbourne, Australia and train a lot myself. There might not seem like a lot of volume but the exercises are multi joint exercises so they are metabolically harded to do. Go as heavy as you can and keep rest to 45 seconds or less. Your split isn't too bad but I would suggest that there would be too many isolation and "light weight" type exercises in it which don't anything but "shape" the muscle but you need muscle there first to shape. If using correct weight for each of these exercises you should be pretty tired so that's why I've gone with lowish volume straight up.

2 x 8 and 2 x 10 sets - usa same wt both sets and once 16 or 20 reps are reached, increase 2.5 - 5kgs and start again. Don't go over 8 or 10 reps on first set even if you think you can.

5 x 5 sets - use same wt each set so first 2 - 3 sets might be easy. Is best to start with a 7 - 8 rep max or about that so the first time you do it you only get, 5, 4, 4, 3, 2 or something like that. You then continue until you can do 5 x 5 with same wt, then increase 5 - 10kgs and start again.

[wvgirl64]

I started out with good intentions last week, did the 1st split for lower body, wow, was I sore. Unfortunately, after that work schedule didn't allow for workouts. So tonight was first night back. I did the 2nd split for upper body. I have another goal now - to do real pushups! What a wimp!
I found I gave out pretty quickly, by the time I got to the dips, I could only manage a few.
I think I need to up weight on the clean and press, i did the 5 x 5. So i must not be lifting heavy enough.
Hope to have a better update later. Will do the lower body split again on Saturday.

[swanso5]

do this for push ups. First test how many good reps you can do from your feet...keep head, upper back, lower back and feet all in a straight line...lead with nose and go right down...go until you fall on your face...say you were on your 3rd push up when you fell on your face, we wil use 2 push ups for the program...u will do push ups twice during the upper body day...1st and last exercises of the day...using our push up number of 2 do this:

push ups - 5 x 2 with 30 secs rest in between sets
other upper exercises
push ups - 5 x 2 with 30secs rest between sets

each session you wood do 20 push ups...each succeding session at add 1 set to first lot and take one of last set so session 2 u wood do 6 x 2 and then 4 x 2...continue untill doing 10 x 2 then retest

done this with a 57 yr old female client and went from 2 push ups to 1 x 11, 30secs rest and 1 x 10 in about 6 weeks

[wvgirl64]

I actually did real push ups tonight! husband was even surprised!
I think I can build up by using the technique you described.
plan is to do these workouts for the month of April and see how it goes. So far, no cardio.
I had hubby take front and back, close up, pictures. I'd post them but I don't want to scare anyone. We will take more in 4 weeks.
Again, thanks for all the advice! I feel stronger already.

[swanso5]

do you see a difference yet without the cardio? i've neva done it or prescribed it before. it's more a theory than anything. the push up thing WILL work. i've got 5 or chicks of all ages doing them at work. don't push ahead if yuo feel you can do more as we want to progress each session so hold back.

[wvgirl64]

I can't say that I see a difference yet without the cardio although I really have just gotten started with these workouts in the last week. I know I like that I have a couple more days off and workouts are a little shorter than before. I think I could probably tighten up on diet a little. I don't eat junk, but I probably eat more carbs than I should. weakness is the little bagels or English muffins with natural p-nut butter. Yum...
You said hold back...does that mean not to increase weights? Or just increase weights when I can and not increase sets and reps. That's what I have been doing. I'm not doing any more sets or reps than what you initially said, just increasing weight when I know I can.
Or were you talking about the pushups?
Just let me know...I really like this feeling strong thing.

[swanso5]

Just the Push Ups. I had a chick at work ask if she should do more so I thought of it then but yes, increase wt and stick to rep range. Are the exercises alright (too hard, too easy etc). Do you feel as though you've done enough after each workout? If not stick to rest and use heavier wt.

[wvgirl64]

Just wanted you to know I'm still hanging in there.
I was actually able to do 2 sets of 10 pushups this morning, with pretty good form, I think. I have increased weight on the bar enough that I cannot do all the reps of most of the exercises, so that gives me something to work on. And yes, I find it difficult, but I like it that way. I still get sore from leg workout so I know I am hitting it hard. And I know that some shorts that were too tight a month ago, fit today, so that's good. The rear view still looks pretty bad though. hubby said he can see buns are starting to lift, so that's good. I know I have to keep at it. I remember someone in jr high telling me I was broad in the rear, so I've been this way a long time. I know that I also don't get all 4 workouts in every week and I know that I would have better results if I did. I am starting to see some development in legs, just need to get the fat off to see it better.
I think I may start a little cardio, but only once or twice a week. Would that be okay? I don't run, so would fast treadmill walking or elliptical for about 20 -30 minutes be worthwhile?
Thanks again for all your support.

[swanso5]

walking is useless unless your that far overwt it's all you can do (besides as recovery type workouts). I would do sprints 5 - 10 x as far as you can sprint at 100% starting at 5 sets and increasing 1 set each week to 10 with full walking rest (2 - 3mins). If you've got a natural wide hip structure there's nothing you can do about that if that's what the "broadness" is. This will also help out lifting the glutes and firming them. Another option is stair running or bleacher running in america. You won't be able to sit down for days after that one. Try it after a rest day x 5 sets with a rest day after it with lots of stretching an active recovery / restorative things such as massage, icing etc. The further along you go the more strict with your diet you'll need to be keep benefits coming.

[wvgirl64]

So the 2 trips to the homemade ice cream store this weekend probably won't help, right? That kind of splurge is rare, so on with the program.
Here's what I did this morning...I walked at a good pace on the treadmill for 3 minutes then I ran for 30 sec to a min. I did this 5 times with a final 3 minute walk at the end. Now when I say ran, I mean faster than a jog (around 6 mph). I don't think that qualifies as a sprint, but I'm working on it. Like I said, I don't run, but I have also read other places where sprinting is highly recommended, so I'm trying. Would you say do this once or twice per week?
With the workout that you have recommended for me along with this new sprint workout, along with goals, do you have a suggestion for diet breakdown? Like what % carbs, protein, fats? I read today where someone recommended 10% fat, but that seems pretty low to me. I probably avg closer to 30% fat.
Thanks again for all the input! I really do appreciate it.

[Bulwark]

You have the right idea by keeping the weight lower and reps higher for your lower body exercises. Since it is your problem area, focus on it. I have a different way of looking at resistance training than most, but hey if you keep doing what you've always done, you'll get what you've always gotten lol!

Try this out for your leg days

Get away from the machines and go for free weights. Any trainer will teach you how to squat. This exercise is by FAR the BEST you can do for your legs and butt.

Squats
3 sets of 30 reps...yes 30, with 60-90 seconds rest. You'll be burnin and it'll feel awesome!

Knee Extensions
2 sets of 25

Knee Curls
2 sets of 25

This should be all you need:)

Hit the cardio til the end of your time. Doing this many reps will get your heart rate up to provide good cardio plus the benefits of weight training. If a trainer won't teach you, I'll get you info on the technique. Enjoy!

[swanso5]

wvgirl64 -
work up to a sprint by increasing speed each time you do it. That being said I wouldn't do it on a treadmill antway as it's extremely hard to go at top speed for fear of falling off. I would do the sprints ouitside 1/week and then 2 - 3 other interval sessions on some form of equipment. Just make sure that as you spped up hard intervals that the slow interval stays the same. If you quicken up both than the hard interval won't be as effective as you'll have used up more energy during the easier interval. For macronutrient breakdown i would go with something like 40% carb / protein and 20% fat. If this is too many carbs for your body type than try 30 or 35% with a subsequent increase with fats.

Bulwak -
30 Squat suggestion is good but i wood do it last and maybe even replace a cardio session with it. Our aim should be to build muscle muscle as well as burning fat. There's no use burning fat off to reveal no muscle. Leg Extentions are pretty much useless as you don't use enough muscle mass to stimulate anything (exceot for maybe rehab / isolation purposes) and leg curls are hard except if you've got the right machine.

wvgirl64 -
if you want to try the 30 squats, take out 2 x 8 squats and use a wt you can only get 15 - 20 reps with in a row and rest / pause (rest in top position with wt still on shoulders for 5 - 10sec, whatever you need etc) untill 30. Depending on hopw hard you do it you might not need a cardio session that day.