Basic question of exercise and diet

[AdamD]

I'm under the standing that when you exercise your appetite increases, and if you don't increase your calorie intake with exercise you will be considered "on a diet."

I am also under the standing that if one is on a diet there won't be much gain in lean muscle, and legs, for example, won't bulk up (should that be what's ideal for genetics of that person).

My question is, if someone wants to keep their body from gaining lean muscle in certain areas, will they be able to exercise in a way that gives them benefits?

If not, it seems like, why even exercise when diet would be enough?

[Lost Dog]

"On a diet" is just a phrase and can mean a variety or things.

If you want to be all skinny like an emo rocker or waif model, then don't workout and just eat less. That's the preferred method for skinny.

The areas that you work with resistance training will gain or retain more muscle, so if you want skinny legs, then don't do leg exercises.

If you are in a deficit, you won't gain much muscle, but you can game some, especially if you start with very little muscle and/or are new to lifting.

[AdamD]

Thanks. Is there anyway to break the genetic code and know which people will bulk up more in the legs (most specifically women) from doing strength training?

[Espada]

I would think that women wouldn't get more muscular legs simply because even if a woman trains like a man, it is impossible for her to look like him without steroids.

[Lost Dog]

Originally Posted by Adam Welch

Thanks. Is there anyway to break the genetic code and know which people will bulk up more in the legs (most specifically women) from doing strength training?

A hormonal profile.

[Aoife]

She could stop taking the steroids.

Or if she wants she could add in some running, which I've known people to have success with making the legs less "bulky."
Or she can follow lostdog's advice and go ahead and diet down without lifting, and then be just as weak as she appears. *shrug* It is kinda amusing to see a girl that can't lift the kiddie bowling ball, after all.

Or she could give it a try, and then see what happens, and learn to accept her body.

Or surgery.

You know, whatever works.

[Lost Dog]

Adam, I'd find out what her goal for the weightlifting is. If she really wants to get stronger but not bigger, it's perfectly fine to prescribe far less volume for the legs than the rest.

There's no way to STOP the hypertrophy, but there's a big difference between a leg routine that has a few 3x3 Deadlfts and 3x5 lunges vs 3x12 Squats, 5x5 Deadlifts, 2x12 RDLs, plus lunges, and split squats, and stepups of many programs.

Two extreme examples, but the former is getting her strong and the likely to get her big if she's got the potential and eats anything at all.

There are some articles at figureathlete.com that you could read, plus sign up for Leigh Peele's newsletter/free report, then listen to her subscribers only podcasts on the subject of women making the body that they actually want. Good stuff.

These don't apply 100%, but will give some of the principals.

Figure Athlete - Targeted Muscle: Developing the "X Shaped" Body

Figure Athlete - The Figure Body Part Checklist

[AdamD]

Thank you so much for the replies yall.

Maybe it's not a looks thing. That could be just her cover. Maybe some people would rather exercise the patience it takes for endurance training, than the focus it takes to exercise power and lean muscle.

I will read those articles Mr. Lost Dog. I will get to the bottom of this.