LEG TRAINING FOR WOMEN??

[exerciser7]

HI! I am new to this site...

I am a female 32 yo, and I have been workig out for quite some time now. I am short, about 5/1, and I tend to hold onto weight in the hip/butt region, as most women do.

I do cardio 5-6 days/week, and the rare occasion maybe 4 days/week. I train my upper body with heavier weights, and my uper body looks the way I want it to, not to bulky but tight and strong. I do a 3 day split each week for upper body (chest and tri, back and bi, shoulders, or some variation of this).

My legs, on the other hand, are not looking as good as the upper body. They are not as tight and toned as I would like them to be.

Maybe I am not training them coorectly? Maybe I am doing the wrong exercises?

So, how many exercises makes a good workout? What would those exercises be? How many reps/sets? I have been doing 3 sets of 15 reps with moderate weight. I get bulky if I do too heavy.

Also, what is the best way to train legs in correlation with cardio? On the same day as cardio, but separate from cardio. for example, run in AM and legs in PM? Separate from cardio on its own training day? Cardio right after leg training? What about spinning? If I spin in the AM, can legs be done in the PM or maybe the PM before a spin class the next morning?

Do you take the day after leg training off, or is it OK to do cadio the next day?

I AM SO CONFUSED!?!?!?!

ANY HELP IS GREATLY APPRECIATED!!!

THANKS!!!

Pamela

[Kaiser]

Welcome to the site Pamela. You'll get a lot of good answers from the experts here on your questions. Being an avid cyclist and spinner, I thought I'd throw my opinions out on the spinning/leg portion of it. First of all, a few questions:
-how often do you spin
-how long are the classes
-at what intensity?
-how long have you been spinning?Sound like you've been spinning for a while.
-what other 'cardio' activities do you do during the week?
The answers to those question will affect how and when you should train your legs with resistance training.

You will be asked, by aforementioned experts, as to why you do cardio. Be ready to answer that as well because it gets at the goals you want to achieve. Be honest...if you simply like spinning/cardio, just say so. I say that because there is a distinct movement afoot in the fitness industry that 'cardio' (really aerobic exercise) is not the best way to lose fat. Chances are, with the spinning you do it is probably more intense interval training than steady state aerobic anyway, but that depends on the class you take and how intensely you go at it.

Diet? How are you eating? How much? How cleanly? Do you know this information?

Lastly, tell us about your genetics. Big hips and rear tend to run in your family? I ask this because for some women, that weight will cling on very stubbornly, and you might need to really be anal about the steps you take to get rid of it (i.e. it may not be worth the effort for the benefit for you in the end). One of my good friends, who works out like a fiend and ran track in college keeps the weight on her legs and rear no matter how fit she is. It runs in her family and she would have to do something drastic to rid herself of it...so she doesn't bother and wears long pants. [img]smile.gif[/img]

Anyway, if I've confused you by my ramblings, that's OK since part of what I am writing is for the benefit of the others on the forum who will be helping you. But let me know about the spinning frequency, etc. above and I may be able to help with that part.

[Tin Man]

Hi Pam,

Have a look at this workout by Sherry Gideon. It is very lower body focused and it did wonders for my wife. SHe is very tall 5' 11" but this workout did "tighten" without adding much size. Like Kaiser said your genetics will play a big part in how your body stores and burns fat. You may need to be strict with your diet to transform that region. I would also contact Alwyn Cosgrove, his approach to fitness is refreshing and interesting.

You need to remember that your body has a preference as to where it stores fat and you cannot sport reduce. A good rule of thumb is first on last off when it comes to fat lose.

I hope this helps and keep up the fight.

[exerciser7]

Kaiser,
HI! Thanks for all the great ??s you asked. Here are my answers to them this way maybe you can advise me even further...

I spin once a week; I used to do this twice a week, and I have been spinning for over 5 years now. The class is 45 minutes high intensity varying positions on the bike - standing, sitting, climbs, jumps, etc...

I also run mainly outside and inside when it not so nice out. I will do the elliptical for a change once in a while, maybe once a week.

My cardio seesions are anywhere from 40-60 minutes. If I do HIIT training, the cardio session lasts about 35-40 minutes.

I do cardio because I do get a "high" when I am finished from the endorphin rush.

As far as my eating, well, I eat healthy...fruits and veggies, fish and chicken, tofu and eggs. I do not eat dairy or red meat. I have coffee maybe three times a week, and I drink alcohol, red wine, maybe once a week, one-two glasses. Some weeks I do not have either.

I do not know how many calories I consume, but I do know that sometimes it is on the low side because I eat healthier. This week, I must admit, I have had some treats because we had company, but nothing overboard. I try not to snack at night or have treats more than once a week.

Does this answer some ??'s?

Your advice is greatly awaiting...

Pamela [img]tongue.gif[/img]

Also, my family tends to gain weight in their bellys, and I do not have a belly at all. I am the only one built like this.

[Kaiser]

I don't think you want MY advice, but some of the other guys will use that info and be able to guide you (hint, Bill, dos, and the other trainers).

Some random thoughts:
-Tin Man is right. Check out http://www.rachelcosgrove.com/ (Alwyn's wife) for some women's specific information.

-Also check out http://www.grrlathlete.com/ , Craig Ballantyne' excellent female athlete's site.

-spinning once a week in a class like that. My thought is that you space your leg resistance workout as far away as you can from that day (i.e. 2-3 days later). An interval spinning class like that, where you are jumping and out of the saddle a lot is a workout in itself for the legs...something non-spinners don't get. You didn't mention how many times a week you run or do elliptical, but if it is 3 add'l days/week, you are going to have to balance your schedule to try to get the leg day on an 'easy' cardio day - i.e. not anywhere near the HIIT either.

-you are going to be questioned as to why your HIIT session is so long....just warning you. You could make it shorter and much harder to get full benefit. Someone here may even link you up to the Tabata protocol, an ultra-intense interval session that only lasts about 14 minutes. Excellent change of pace for someone like you who is probably in very good aerobic shape and has been training for a while.

-with as much spinning as we have under our belts (I am at 7 years) we get less bang for our buck since our bodies have become efficient at doing it. I myself have to hold perfect 'floating' form the whole class - no head bob - to still get a good workout in in the hour long classes. That's my workout challenge since if I do a regular class, it won't be enough intensity for me. The downfalls of consistent exercise - diminishing returns. [img]smile.gif[/img]

-you may want to consider a diet log for a week or even up to a month. You may be surprised how many kcals you are actually taking in...I have to do it once a year and always find that I am underestimating my kcal intake by about 5-10% after 11 months of not tracking it - the difference between gaining fat or losing it. Also, you need to calculate your maintenance kcals...I don't have a link for the woman's calculation...someone here will provide it soon (I hope).

-Genetics: well. then that is a good sign for you if it doesn't run in the family.

Best of luck. Also being in my 30s, I know we have to deal with slowing metabolisms...sometimes you need to be agressive just to keep up with the aging process and not backslide.

I know others will provide more specific answers.

[10iscoach]

Lunges, Lunges, LUnges and wind sprinting.

[Kaiser]

Any other suggestions for her? Trainers? Please!

[Bill Hartman]

Pamela,

Kaiser has hit the nail on the head and provided a great deal of insight.

Too much "cardio" in you situation is not where you want to go. Only continue it if the high is more important than the results you desire.

Stick to shorter intervals at much higher intensities. Stop spinning. It's very deceiving. The local fatigue seems like it's doing a lot but the reality is that it won't. As Kaiser said the more efficient you become, the greater the diminishing returns.

Train your legs heavy. Contrary to popular belief, it is doubtful that you will get "bulky" (I hate that term). Chances are your "light" protocol is doing zilch toward the achievement of your goals or even making it worse.

Overall, think brief, intense efforts followed by a rest period and repeat. You'll have much greater success.

Bill

[exerciser7]

Thanks for all the great tips!
Pamela

[JerseyGirl]

I train my upper body with heavier weights, and my uper body looks the way I want it to, not to bulky but tight and strong. I do a 3 day split each week for upper body (chest and tri, back and bi, shoulders, or some variation of this).

My legs, on the other hand, are not looking as good as the upper body. They are not as tight and toned as I would like them to be.

You've gotten great results with heavier weights for your upper body. Are you working your legs with weights at all? You should do some heavy weights for your legs. Just because you hold your weight in your hips does not mean you will bulk up if you lift heavy with your legs.

Lunges, Lunges, LUnges and wind sprinting.

Yes and when you finish doing lunges, try a few squats!

[FishrCutB8]

Going to have to agree with the advice here...heavy weights, big compound lifts (deadlifts, squats, lunges) and even some fun things like Bulgarian Split Squats...please focus on FORM first, as you can get hurt on these lifts without proper form.

By building those large muscle groups in the legs, you'll increase your muscle mass and increase the efficiency with which your body burns fat, even while resting. My thought (somebody correct me if I'm off base, here) is that women tend to store more fat in the legs and hips, and it's the last place to get rid of it (kind of like the torso for men). By lowering your overall body fat, you'll see a subsequent reduction in those "problem areas".

Also, you can open an account at fitday.com which will give you exact numbers for your diet which is "pretty good." You'll ba bale to quantify just how good it is, and also, perhaps, where you can improve it. Hope this helps.

[LVRebGirl]

Hey Pamela. I'm no expert, but I can give you some insight. I'm about the same age and height as you (33 and 5'2"). Before I started working out with a personal trainer about 6 months ago, I also did "cardio" (running 4-5 miles, 3-4 times a week plus 2 aerobics classes weekly), yet I still carried extra fat in my legs (particularly inner thighs) and calves. I tend to "bulk up" very easily in my legs and so I was always afraid to lift heavy weights with my legs, but the results I've had have been a revelation. We only end up doing weights in my lower body maybe once every two weeks but when we do them, we do go heavy... but we do a lot of walking lunges, lateral lunges and squats... and I've the "cardio" down to 3 times a week for a max of 45 minutes and I always do interval training instead of just running for an hour as I used to do. I've lost 2 inches in each calf and over an inch in each thigh and my legs have never looked as good.

Good luck!

[JerseyGirl]

Hey Pamela,

I just received my first Rachel Cosgrove newsletter--and who should she include as her "letter from readers?" YOU!!! How cool is that?!

Question: I am 32 yo, and I am short; 5/1. Like most women I tend to hold fat in my hips/butt area. I have been working out for the past 8 years. I do cardio 6 days/week, Length varies between 40-60 minutes. I take a spinning class once a week, run 3 days, and then cross train on the others using the elliptical or another cardio piece of equipment. I do HIIT training and use other intervals to mix things up. I weight train my upper body using a split; chest and tris, back and bis, shoulders, or some combination of them. I do legs once a week. I also incorporate yoga into my days when I can. I use this as a stretching/relaxation part of working out.

BUT, I am seeing no improvements at all. My legs are still not firm and toned, and it is frustrating to me. I am not sure what exercises to do for my legs, the frequency/week, sets and reps. I do not know if legs should be done on a separate day away from spinning and interval training. Can I do them later in the day on a light cardio day? Do they need to rest the day after working them? Should I be using weights with them more frequently?

In the past, when I just started working out, I saw great results, and the funny thing is I was doing much less.

Can you help with any advice?

Answer: When you first start to exercise your body responds to the new stimulus and will change dramatically but after a period of time your body will start to adapt and you will have to make a change more frequently in your training to keep your body from adapting. I recommend changing your program once every 4-6 weeks.

Doing all of the cardio you are doing may actually be causing you to store more body fat on your lower body. Cardio or aerobic training can be used in your training but your body will adapt to it quickly and will start becoming very efficient at storing body fat especially on your lower body.

I would recommend taking two weeks off of all aerobic or cardio workouts and changing your resistance training workouts to full body routines where you will get the cardiovascular benefits and you will burn a lot more calories. There is not too much benefit for women to do a split weight training routine such as the one you are doing especially if you are trying to burn body fat. You should train your legs more then once a week because they are the biggest calorie burners. I would reccomend a full body workout with compound movements performed 3-4 days a week with no more then 2 days in a row. After you have taken two weeks off of all cardio workouts you can add back in an HIIT session 2-3 days a week.

Follow these recommendations and you should start to see your legs tone up at last!

[exerciser7]

HI! Jersey Girl...

I know, I rec'd my first newsletter and was floored that my question was featured. I am grateful to Rachel for her help, as well as her husband, too.

Thanks for noticing!

Pamela

[F1]

Well I'm no expert, but here's my 2pence:

1. To gain muscle mass with any exercise, you need to take short rest periods between sets (typically 30-90 seconds). And do 6+ reps per set. Hence if you don't want to get big legs, do 3-5 reps, and take between 3-5 mins between sets. This will get you strong, but not big. When a muscle gets stronger the muscle fibres get packed tighter together, so you achieve a harder, denser muscle (I assume this is what you mean when you say you want to get toned?).

2. Execises to consider: squats, front squats, deadlifts, sumo deadlifts, lunges.

3. Be aware that the legs take a long time to recover from a hard workout, so you should only train them once a week. If however you decide to do a full body workout say three times a week, then choose one exercise for each day. E.g.:

Mon-squats, upperbody
Wed-deadlift, upperbody
Fri-Lunges, upperbody

4. Intervals are the way to go for fat burning, in short because they increase your mretabolic rate for the rest of the day, unlike steady state exercise. So although the calories burnt in the session will be less (because you only work out for a short time), the net loss over 24 hours will be more.

5. If possible perform weight bearing exercise for your cardio (running or sprinting to be more precise). Since this burns more calories than ones where you do not suppoert your weight (i.e. cycling)

6. Try and do cardio in the morning before breakfast. This way your body has no carbohydrate source to feed off and has to go straight to fat stores. Although if you find that you are too weak willed to push yourself on an empty stomach, you may be better off doing it after some food, in order to make the cardio intense enough.

7. Food wise eat 6 meals, every 2-3 hours, but only consume a small portion of carbs and protein at each meal. Consider meal replacement shakes/bars. By eating so often, even though your eating less calories than your body needs, you trick it into not going into starvation mode. This occurs when you do not consume enough calories and eat occasionally (if you leave more than 3 hours between meals). Your body will panic, and basically store all food consumed as fat. Hence you can do all the exrecise you want, but your body will hold onto that fat no matter what. Convince your body there is a plentiful supply of food, and your body will be more ready to release it's fat stores for energy.

8. Don't ever let anyone tell you that your stuck with your body shape. If you eat right, train hard and believe you will change, then you will.

I'd wish you luck, but you don't need it
mac