July 29, 2008
How to Lose Muscle Mass on Purpose?
Why do I always tackle the hard subjects? Seriously, I know this is going to be a big-time controversial post. It is beyond the realm of imagination on most fitness sites to ever talk about losing muscle on purpose. I know I have disrupted the bodybuilding gods by even typing this phrase! Lets talk about this subject. What did I get myself into?
[In the UFC you have to be functionally fit and quick or you get knocked on your butt! Most of these guys display a natural amount of muscle without getting too big and bulky.]
I'm Convinced it is Politically Incorrect to Say "Lose Muscle"
I'm actually convinced of this. People like to say "slim down". I'm as guilty as anyone. It just seems like a subject that many people dance around. The fact is that it does make sense for some people to lose muscle on purpose. There I said it again! Here are a few posts where I didn't use those exact words.
Will Smith Slims Down For the Movie "I Am Legend".
Duane Johnson, AKA The Rock, Looks Better Slim Instead of Bulky.
Kobe Bryant Loses 20 Pounds For Upcoming NBA Season
"Aren't We All Suppose To Gain as Much Muscle as Possible?"
I hear people talking about losing fat, or losing weight, but rarely about losing muscle. If the term "lose muscle" is used…it is always used as a negative. In fact, if you listen to all the main stream info…more muscle is always better than less muscle. The main reason for this is that you often times will hear that "muscle burns more calories all day long and helps you stay lean". This is an overused statement that is seriously exaggerated. Here is my post on that one:Gaining Muscle Doesn't Increase the Metabolic Rate a Significant Amount
How Did I Get the Idea for This Post
A reader named Michael asked this question:
"I am currently studying for the bar. This is keeping me out of the gym and out of my normal suits. Follow me here. I am wearing jeans again, which I never have time for in general. Wearing the jeans caused me to realize that I violated one of my number one gym rules: thou shalt not deadlift of squat."
"You see, I have these powerful short-ish legs (6'2 with a 32 inch inseam), and while I have focused for 15 years on building shoulders and back to not much avail, all I have to do is think hard about my legs, and they grow. And every few years, I make this same mistake…I decide that a couple heavy singles a week will not do anything. Wrong."
"Well, new firm, gym in the firm, and sometimes for kicks I would go and rack a couple hundred pounds and just do A squat. Or three heavy singles. Twice a week. Thats it. Well, my legs look like pile drivers again."
"So, here is the question…how can one use a limited gym availability period to allow muscles to shrink/catabolize? Further, I have read people talking about "muscle shifting" by not lifting the target group, lifting other areas, and not eating sufficient protein. What do you think of this? Whats the best way to get my old legs back? If you tell me, I will promise to never give in to the squat itch again…"
[Commercial break…A hot model named "Cindy" and "GQ" looking guy. Just trying to fill the site with attractive role models…No need for the typical flexing and 'Hardcore' vibe here.]
I Also Found a Funny Advice on A Few Forums
A female soccer player explained that she had tree-trunk legs and wanted to slim down. Half of the people replied and said to get a bigger upper body to even things out! Not the answer she was looking for. Another gentleman said his legs were too large from squatting and he want to lighten up for mountain climbing. Almost every single last reply told the guy that strong legs would help with mountain climbing and to keep doing squats. Sorry, but this is terrible advice. Climbers have strong but slim legs for a reason. They have to easily pull their own body weight up steep cliffs.
I Decided it Was Time for a Detailed "Lose Muscle" Plan
I certainly don't think most people need to go out of their way to lose muscle, but some do. In fact a huge complaint that many women have is that lifting makes their legs too bulky. I'll address that. I also know many guys are sick of lugging around a large amount of muscle. I have been there and it slows you down, plus it isn't the best look in the world. More often than not it is the legs that get too bulky, but I have seen guys and girls with overly developed traps, pecs, shoulders, obliques, etc.
I Dropped 25+ Pounds of Muscle Nine Years Ago
My story is that I spent the first 12+ years of working out to try to get as big as possible. It made me feel slow, it was hard to find clothes that fit well, and I was sick of lugging all of that weight around. I also realized that it wasn't an attractive look and being that large made it look like I was trying too hard. It took me close to a year to slim down. I've been carrying around much less muscle these past nine years and I look and feel better than ever. Here was my strategy…
My Legs Were Outrageously Large and Bulky
I used to be a monster at squats and deadlifts. I could easily do 3-4 sets of 405 for 5-6 reps with squats. Yes…I know to the hardcore lifters this doesn't sound like much, but I am 6'3" and I have a long way to travel on each rep…plus I did this at low body fat levels while having a ripped six pack. I wasn't a fat slob with his gut sticking out doing squats. I enjoyed doing squats back then because my legs pumped up like balloons. Plus I got all kinds of compliments from the guys in the free weight rooms, who were impressed with how deep I could squat with that type of weight.
I Dropped All Direct Resistance Training on Legs
This was a hard one for me to decide to do, since I used to make fun of guys that just trained their upper body. The problem is that if your legs are big, almost any resistance style exercise is going to help you maintain that size. I tried light weights or just doing things like lunges. I also tried low rep training. Typically low rep training doesn't dramatically increase the size of a muscle, but you just have to be more careful when it comes to legs.
The Number One Rule of Thumb to Lose Muscle in Your Legs
Avoid anything that creates a "pump" in the legs. Even things like riding an exercise bike will pump up your legs and cause them to stay the same size. My sister is a workout machine and she refuses to do cardio on an exercise bike, because it increases the size of her thighs. The exercise bike can really create a large pump in the legs. Jogging on a treadmill is the best way to slim your legs down (lose muscle on your legs). Once your legs are a smaller size, feel free to give the exercise bike a shot again.
The Type of Cardio for Those Who Want to Maintain Muscle
For the most part on this site, I recommend doing High Intensity Interval Training followed by Low Intensity Steady State Cardio. This is an amazing method to get extremely lean without losing muscle. Here is a quick little mini-course I'm working on, on that subject. It is only three pages at this point, but this a great strategy I've followed for years to stay at a low body fat level—>Low Body Fat Percentage.
Note: This method works if you want to maintain muscle mass. This is ideal for most of the readers, but Not for those people who need to lose muscle.
Marathon Cardio is the Best Way to Lose Muscle
If you are trying to lose a bit of muscle mass, you need to do what I call "Marathon Cardio". Jump on a treadmill and do a medium to high intensity steady state cardio for an extended period of time. Aim for 45-60 minutes at as fast as rate as you can handle for that period of time. Marathon cardio is used by boxers to "make weight". They basically call it "road work", but it involves long periods of running at a pretty high intensity level.
A Calorie Deficit Will Speed Up the Process
Don't go too extreme here, but it certainly doesn't hurt to go low-cal during this period of time. Heck, I like to go low-cal a few times a year just to give my digestive system a break and detox a bit. Make sure you go into your workout with an empty stomach and don't eat a meal right after exercising…wait at least 1-2 hours before eating anything.
How to Lose Muscle on Other Parts of the Body
It is quite a bit easier to slim down other muscle groups. You still want to work those muscle groups, but dramatically cut down the sets and reps. Lift heavy for low reps and don't go to failure. Also, just like your legs…you are going to want to avoid the pump on this body part. This is going to allow you to keep that area strong and dense without having the excess mass. In fact, I recommend that you train your entire body like this anyway. This builds a strong, functional body that winds up holding a "natural" amount of muscle.
Many People Would Benefit from Dropping Direct Leg Work
I'm going to go ahead and point out my most controversial fitness view. I believe that 9 out of 10 people would have better looking physiques if they dropped all of their leg exercises and replaced it with High Intensity Interval Training combined with Steady State Cardio. This just seems to create the ideal sized leg that is functional as well. Not only that, the extra time available for cardio will help you keep a lower body fat level year round. Also…your legs and butt greater definition from sprinting than they will from lifting. The nice thing is that they will remain a normal size while firming up.
Note: Michael…I hope that answers your question at least partially. I haven't heard much about "muscle shifting", so I can't comment on that. Bottom line is that you need to get a good pair of running shoes and hit the pavement (or treadmill). The side benefit is that it is going to help you lean down and lighten up…which will make you more athletic, give you more energy, makes your face look better, etc.
Tags: Muscle Building, body fat, body fat percentage, bodybuilding, calorie deficit, cardio, GQ, high intensity interval training, Interval Training, losing fat, losing muscle, low reps, muscle mass, slim down, steady state cardio, the pump, the rock, Will Smith
Comments
July 29, 2008
Nina said:
Love your site Rusty! I am addicted to ya
I am 24 years old 5'5" and currently weight 140lbs. Because of you, I have joined a gym and have adopted the intermittent fasting lifestyle. I have lost about 10 lbs in the past month between the fasting and working out. It has been amazing! You are a great inspiration 
I feel much healthier and have much more energy. My goal is fluctuate between 123 - 127lbs. I want to be smokin 
I have been doing the HITT treadmill training and the low reps. I have naturally muscluar legs so I havent been doing any leg excercises. My problem is that my calfs and outer thighs look great, but my inner thighs arent tight at all. Do you think I should do the inner thigh excercise machine? There is a hard core spinning class at my gym, maybe if I did that once a week? I know you dont like the bike, but do you think once a week would make my legs to bulky? I would appreciate your help. Also what are your thoughts on Kickboxing classes? Lastly, I have fairly large arms, 11 3/4" Even though I have lost almost an inch over my whole body, my arms havent budged. What should I do about that? If you have any other tips for my body type that wouls be great. Thanx
kaiser said:
what about catabolic state? if you cardio a lot and eat low calories wouldn't you enter catabolism? isnt this bad?
when you do low reps with heavy weights, how many sets do you have to do and how much rest between sets?
ive been doing this and i feel I have to do more than 3 sets but when I do i always think that Im doing the same amount of reps as if i was doing high reps. The difference is between what goes on in the body when you do low reps or just the fact that you're doing less reps over all?
G. said:
Hi Rusty
i have been reading your fantastic site pretty much since you started it.I posted comments some months back but of late i have been too time restricted to post comments.However even if i do have a few minutes each day i will always check-out your posts and the great comments by the readers.
This post really (hiit) home as it is my new goal to get as lean and funtionally fit as possible by summer (as u know its winter in Oz).
Thankyou for the awesome free report and in my opinion it was really well written and easy to follow.
The only thing missing was when u get to the part where u actually describe the SFP workout,there wasn't a link to "paypal"for a $29.99 money back guarantee to get the info….lol
So, thankyou again Rusty,you are always giving and i hope you receive all the rewards you deserve.
Ciao for now,
G.
karie said:
another great article!!! once i started doing more cardio than lifting, my clothes begain to fit so much better. I must admit, i have not cut out all leg work yet just b/c i'm scared my legs will become mush. I do limited leg training 2 times a week which is incorporated in my full body workout. Its funny, when i go back to old habits that are based off of oxygen magazine and muscle and fitness hers, i immediately see a shift in my body that i don't like. i get bulkier doing traditional splits. this is the same with diet. when i try and do 6 meals a day i become food obsessed and unsatisfied and end up binging. this website has been so great for me. i used to think it was something i was doing wrong b/c my results were not what i wanted. now i'm finally moving in the right direction. i'm not sure if you are familiar with chad waterby, but he just posted an article on Muscle With Attitude and stated how he would never train a woman who wants to look hot in her bikini with a traditional weight training split. he of course got a lot of negative feedback since that site is prodominantly female bodybuilders/fitness competitors. I used to want to look like a fitness competitor but they don't look as lean as the pics in the off season. they look bulky and manly. i've spoken to a lot of them and they do many of the principles you preach on this website to get to where they need to be for a fitness photo shot. anyways, thanks again
karie
Leyton Stone said:
Hi Rusty,
I have been an avid reader of your blog for some time but have never commented. Congratulations on producing such an informative and interesting blog.
Leyton Stone said:
Rusty,
The Eat Stop Eat link in the Low Body Fat Percentage link didn't work.
Angela said:
Great article, as usual! I have a few questions:
Which cardio should do beginners who are not fit enough to run because they're overweight / injured / weak?
What do you think of stair climbing (as in walking up real stairs) as cardio? Do you think it builds muscle?
Jon said:
Just wanted to say AWESOME post!
dean said:
wow rusty amazing article yet again. I am 6'2 180, a year ago I was like 210 and it was NOT a good look for me. I was overblown with muscle and looked "roided out". The guys in the gym gave me respect but the hot girls that thought I was hot before were freaked out. That type of weight did not look right on my ectomorphic frame. I am a bartender/model/aspiring actor and I can tell you all the trendy, sexy young women find the overdevleoped look repulsive. I'd actually rather be skinny or even skinny/fat to a degree than be as big as I was at my largest. My legs were so big at one point, I was told I looked short and stumpy. Now at 6'2 people think I look really tall, most of the time guessing me at 6'3 or 6'4. I purposely laid off training shoulder/arms for awhile as these get hit to some degree any way in chest/back work in an attempt to "streamline" my appearance. Even when I was down to 180 for awhile my arms looked out of proportion big, (they were like 16.5 inches I think) Now they are down to just under 16 and look "right" for my frame. I only train shoulder/arms once a week with 6 sets each for shoulders, bis, tris. Stil enough work to get a nice bloodflow but not enough to blow them up. Many guys in my gym could not understand why I would purposely want to get smaller guns. One club promoter cheesy "rockstarr" guy was like "all the girlz want to c is dem gunzzz u betta train them and blow em uppp" lol YA RIGHT. People just need to do what is best for THEM not some cheesy image of a golden skinned oiled bodybuilder…
Josh said:
Rusty,
A very interesting post! I stumbled across your site about two weeks ago and think I have read every single post now. You've got a great site!
I'm in my early 20s, 5'11" and 161 lbs. Obviously I'm not overweight but I have more fat that I'd like (especially on the chest/tummy) and want to build a tiny bit more muscle. I normally hit the gym 5 days a week, with about 2-3 days 20 min HIIT, the other 2-3 days a Tabata routine, and then every day I also do about 20 min solid state cardio (on crossramp or rowing machine), ab planks, and a lifting routine for my arms and pecs. Weekends I usually take a break from working out except I'll typically do a 2.5 hour bike ride on Sat or Sun.
Dietwise, I try to eat nothing except a protein shake before working out (I work out around 3-4 pm), though occasionally I'll have plain yogurt with berries. Then usually eat a medium carb meal after workout (fresh pasta w vegetables or maybe a whole grain bread with cheese) and a low-carb dinner (eggs, salads, etc). I keep the daily calories between 1000-1400 and try to get at least 100g of protein.
I was seeing great results the first 2 weeks or so (dropping like 7 pounds), but since then things have been slowing down and there has been no weight change over the past week. I'm wondering if by hitting the gym every day my body has somehow adjusted to the routine over the past few weeks. Either that, or I'm caught in some endless loop where my body burns muscle during the day and during cardio, and then just replenishes it at night (although I have been getting gradually stronger over the past weeks). Am I doing too much resistance training?
Or am I on the right track and just not being patient enough? Any suggestions you have would be hugely appreciated. Thanks and keep up the good work!
July 30, 2008
Wazzup said:
Lance Armstrong started to cycle really fast after he lost a considerable amount of upper body muscle. Took some cancer for it to get done, but after he lost this unneeded muscle he was invincible (well in the tour de France anyways).
It all depends on your goals. Do what's necesary to reach them.
Frank said:
*Applause* this is a great entry on the benefits of having functional athleticism. This also speaks well to the teenagers who are eager to bulk up…. i.e. what's the point of bulking up if a slimmer smaller guy can put you on your back? My boxing coaches when I boxed in college ALWAYS emphasized that you will be faster and stronger at your frame's minimum weight. We made weight mainly through high intensity workouts 6 times a week(including running) and cutting calories to below 2000 a day. Sparring did it best, since it is like HIIT like you said before for 3 minutes at a time with 1 min breaks. My legs are naturally thick and at the peak of the season they were always noticeably slimmer. Compliments again for this entry.
PS: the guy throwing the punch in the pic is Georges St. Pierre for anyone curious, he's one of the best pound for pound competitors in mixed martial arts.
Iris Gomez said:
HI Rusty! Congratulations for this great post. I have reading your comments for 2 months and I love it. I go to the gym 4 or 5 days. 3 days 30 min. HIIT, the 3 days spinning class. I do weights 3 days. I just started doing the ab plank. I am 5'6" and 124 lbs. My legs look so sknny, I would like to gain some muscles on my legs. After, I finish my hiit workout, I am doing walking lunges on the treadmill for 3 to 4 minutes. Do you think this will help.
KK said:
Hey Rusty!
So you mentioned in your post that everyone should train for function using low reps and high weights right? And in your earlier posts you mentioned that they will help you grow but not to a certain very great extent. So do you think that if I train this way with a higher calories (since I am trying to gain) I would get good results with this training? I definitely would like to lift my heaviest since I'm not very strong and it's kind of embarassing to be lugging around light weights. Though, I'd definitely like to build up that functional muscle as well.
Brad said:
Hey Rusty, great post. I enjoyed reading Dean's post as well. I get made of fun of sometimes by the big bodybuilder types at our gym as well since I slimmed down to 175. Today someone told me I looked like I needed to eat a sandwhich. They roll there eyes at me since I do a lot of cardio and only lift 3 times a week.
Anyways, I love being at this weight. I'm lean and toned and feel great, and I look so much better in my clothes now then I did before when I was concerned about being huge. And you were right, the longer I'm at a low body fat level, the better I look. My muscle tone really seems to be improving. The best part about all of this is I've been able to hold this weight while eating three square meals per day. The only time I eat more then that is if I'm hungry and I want a quick snack, I just make sure it's healthy. Regardless, I don't have to eat 6 small meals per day like I once thought. This has been such an improvement as far as being a healthy lifestyle. I seriously used to get stressed about getting in my next meal, what a joke. Life is to short to be worried about stupid things like that. This has been very easy and fun to maintain. Thanks for your help!
Brad
HI there said:
THIS was absolutely one of the best articles I have ever read. I am considered a fitness expert, I would like to be able to contact you further- I am having trouble findng an e-mail address- could you please help me BOND????? thanks
admin said:
Nina,
Just keep doing what you are doing. Your body won't slim down at an even rate. At some point everything will even out. You will get 75% of the way there really quickly, but the last bit of fine tuning can take a bit more time. I don't think you need to do the inner thigh machine. Give the spinning class a try once you are close to your goal weight, that way it is less likely to add excessive bulk to your legs. Keep up the great work!
Kaiser,
If you goal is to add mass, then rest less in between sets. If you want to remain strong or gain strength without adding mass, then rest quite a bit longer in between sets. Doing 5 sets of 3-4 reps has a much different effect than doing two sets of 10 reps…even though the rep count is the same. Low reps create high tension without exhausting the muscle. Higher reps in the 6-12 range to failure tend to exhaust and break down the muscle which leads to growth. Just two different mechanisms involved with the two different types of sets.
As far as reaching a catabolic state with marathon cardio. That is one of the goals if you need to lose muscle. You don't want to overdue this.
G,
I remember reading your comments. That was back when I had the time to answer each one. It is funny…when I first started this site, it had more readers from Australia than any other country including the US. I think it was because of the time difference. I would do most of my posts late at night here, but I think it was mid-day there. Anyway…I need to go to OZ someday. Thanks for reading all these months!
karie,
I have read through a lot of the magazines that give fitness advice to women. I believe a lot of the advice they give creates a bad look especially in the lower body. For some women there might be some benefit to doing leg exercises short term, but my bet is that most will do great to avoid lifting all-together. I know this isn't a popular view, especially from the fitness models. I have to be honest, I don't like the way most of their bodies look anyway. The best looking role models in my opinion are usually on the cover of Shape magazine. Thanks for the compliments and keep reading and commenting!
Leyton,
Thanks for the heads up. I have quite a few links that are down, since I had to transfer my site over to a more powerful server. I didn't realize these links were down! I appreciate it that you told me. I hope everyone here who builds a helpful website gets more traffic than their server can handle. It is a good problem to have
Angela,
I think stair climbing is exceptional exercise. If you can do that, you will quickly be able to make progress. The downside of walking on flat land is that it simply isn't hard enough to see visible results for very long. If someone is WAY out of shape they will progress for a while, but then they need to move on to more advanced exercise.
admin said:
Jon,
Thanks a bunch. Glad to see you stop on by. You were definitely one of the first to comment on my site on a regular basis. I appreciate that. I hope life is going well for you.
Dean,
Well worded comment. You definitely "get it" when it comes to exercising. You can let all the other guys "blow up dem gunzzz and get the ladies". That made me laugh! It feels good to know the score doesn't it
Josh,
You are doing fine and it wouldn't hurt you to eat a few more calories. As far as drinking a protein shake before working out…make sure you don't drink it right before working out. It would be even better to drink the shake then wait 3-4 hours before exercising. You will not make linear progress as far as losing weight goes. In fact, there are times when you will even add a bit of weight when working towards your goal. Typically it is like this…lose 5, then gain 1, lose 3, then gain 2, lose 10, then gain 1, stay at the same weight for three weeks, then lose 6. It is a "stair step" path to losing weight. It sounds like you are doing more than enough to reach your goal…just keep at it!
Frank,
Fighters are an amazing example of how effective HIIT is for burning body fat and maintaining a perfect amount of functional muscle. Boxing is a sport with short bursts followed by periods of rest or less intense effort…the same could be said for soccer. Almost every high level soccer player and fighter that I have seen have outstanding physiques. Good point for sure! Also…I completely agree with steering kids away from unnecessary bulk. If I was a coach I would build a team of aerobically fit, slim, quick and functionally strong little bad-asses. They would tear up their slower bulky opponents.
Wazzup,
Lance Armstrong is one of the most unbelievable athletes of all time. I am still blown away by what he accomplished. His book is also one of the most amazing things I have ever read.
[I love this clip of Lance Armstrong in Dodgeball. It makes me laugh every time!]
Iris,
If your legs are too skinny, then the spinning class will help. It wouldn't hurt to throw in some weighted lunges as well. It sounds like you have a great program going. Your legs will add a bit of functional muscle by just doing what you are doing. It will come with time, just don't force it because then you may end up with bulky legs…which is a tougher problem to fix.
admin said:
Brad,
Yeah…many of the big guys are out of shape and would be toast at anything that required running for any period of time. The two biggest guys in my gym smoke cigarettes after their workout on the way to their car. Anyway…I just find that type of stuff funny.
It is nice to not be a slave to food anymore, isn't it? I used to be the same way…get 30-40grams of protein every 2-3 hours each and every day. My whole day's purpose revolved around eating. I'm glad I'm free from that trap! Sounds like you are free as well. I bet your digestive system feels better not having to digest all that food!
Good stuff everyone!
Rusty
admin said:
KK,
Did you read the post I did on gaining mass? It is called… A Sensible Way to Build Muscle Mass. I would do a workout similar to this for a short period of time…then back to lower reps.
KK said:
Ah, I guess I must have missed that one. I'll look into that one right now.
July 31, 2008
Hulbs said:
KK,
FYI I used the principles almost exactly in the sensible building mass post that Rusty refers to above.
It was absoluetly awesome and exceeded my expectations in every way. It only took me around 2 months to go from 168 to 180 (im a 6'2" ectomorph and used to think i was a hard gainer when it came to gaining muscle) and still stay under 7% bf. Since then I've found it easy to range b/t 178 and 182 with bf around 6%. I eat 3 decent sized meals a day plus desert and stay at this size.
Marie said:
Rusty-
I have just spent a while reading some of your previous articles. I am really blown away by your knowledge, even more by your ability to articulate yourself so well.
I would like your advice. I am a long time spinning instructor, and marathon runner. I am fit and lean with a 17% body fat. I actually weight 169 lbs and I am 5'9- my waist is 27 inches and I have a typical mesomorph body- (female)…smaller waist, broad shoulders- lots of muscle from 8 years of 5 day a week weight lifting, and super strong and BIG legs (from spinning up to 6 times a week, even twice a day for years)
I get annoyed. I am disciplined. And I have practiced IF for years- mostly intuitively- it's cool to read your logic- Recently, 1 month ago, I gave up teaching all spinning (even though I have been trained to believe that it can't bulk up legs- I feel this is a lie- for some body types, such as mine)…and took up only fast walking (80% max HR) and elliptical…
I am willing to follow your advice as an experiment-
with a very well developed upper body, do I need to do weights at this time, if my main goal is to lose about 15 pounds- even though, I am mostly muscle… is this even realistic for me to do? this is why I loved your post yesterday- it was ingenious, because you are so right, most fitness books talk about the desire to build…I have been there, done that and I don't want to build ever again! Also, what is your advice for my calorie intake- I totally get the processed carb thing and "white" thing as well- but I do love some frozen yogurt…
However, I must also say that I once weighed over 300 pounds and I lost if all on my own with calorie restriction, intense cardio, and weight training…
My logic has always been that bigger muscle made sense for me to fill in skin that was stretched out by fat for a long time…
Whatever imput you have would be awesome, I would love to chat sometime! I am in my mid-30's and I have also had 4 children
Rock on
Marie-
Hulbs said:
Rusty,
This is one of your best posts ever I think. And the 3 page mini course is an awesome summary of what it takes to get lean and functionally fit.
I love how you use the example of boxers and MMA fighters (ie. UFC) as being great role models of functional fit athletes.
I'm a massive boxing fan and try to incorporate a few of the basic training techniques in my own training (e.g. 5 mile time trials on treadmill "road work", 800m running interval training followed by 1 minute rest - simulates 3 min round and 1 min rest - absolute killer!, shadow boxing with and without dumbells etc etc).
In fact one of my life goals is to attend a massive world title fight at either MSG in NYC, or the MGM Grand in LV! The US is so blessed with many great boxing contests year round such as the Cotto v Margarito fight on the weekend! What a war. I normally go and watch the fights live at my local club when they televise them as with the time difference they end up being on Sunday late morning/noon time slot.
I also loved the Dodgeball scene invlolving the legend Lance Armstrong. In fact the Tour de france is one of my favorite sporting events of the entire year and its real popular in oz now with Cadel Evans being so close to winning in the last few years.
Any way keep up the great posts!
arvin said:
Hi Rusty. This is a great post as to how to naturally figure out how much muscle is necessary to look phenomenal. I am actually a healthy looking guy with a little bit of extra flab to loose from my mid-section so i have just joined a gym. But the trainers there are giving me a hell lot of different ideas about exercises,sets and reps and time under tension and cardio and everyone is contradicting each other. So please Rusty help me out so i remove the doubt permanently from my brain and start to look rock solid for my upcoming vacation with my girlfriend. I have heard that high rep low intensity is for endurance and low rep high intensity is for power/strength. Also dont train for failure when performing sets right? So Rusty please assign me a plan for say a week so that i could follow it for atleast 4-6 weeks because i am short in time. My age is 24 male and height is 5'6",my body fat percentage is 16% and my weight is 150 lbs.
Nelly said:
Love this article, Rusty. Thanks for all of the great info!
jessica said:
Hi Rusty,
How long would it take to notice if legs bulked up from biking?
I have been riding my bike recently and really enjoy the time outdoors. My neighborhood has major hills that are tough, but there are also times I just coast along. I don't put on muscle very easily, but I thought of your comments (and would love stronger looking legs, but not bigger…). Do you think the bulking is more related to the stationary bike b/c you have to pedal constantly, which can be different than actually going outside on a bike.
I don't think I'd stop biking now b/c I enjoy it, but would like to know if if should expect my legs to change (i.e., become bigger).
I guess I could always let you know what happens in a couple of months!
Thanks for another great post.
karie said:
another great article!!!! i have a question for you. so heres the deal. i only workout 5 days a week, monday thru friday, for no more than 1 hr doing cardio and weights. My workouts are pretty intense. I find that i'm always fatigued most likely do to having a hard time eating more calories to sustain my workouts though i'm at 1500cals a day i should probably be eating more. So the common thought is to do more but i was thinking of doing less since i don't want to increase my cals. i was going to do 3 days of full body weights and tack on 3 HITT sessions at the end of my weight training sessions on monday, wednesday, and firday. this would leave me with tuesday, thursday, sat, and sun off. I wonder if i would feel better and even have better results giving my body more rest time. However, other than working out my life is pretty sedentary since i'm a graduate student and spend most of my days sitting on my butt in lectures and studying. So my question is what do you think of this and have any of you experimented with cutting back? By the way, my diet is really good. do you think i can get a bikini body by working out less???
Iris said:
Hi Rusty,
Thank you so much for your answer. I would like to know your opinion about supplements. I am taking glutamine because a personal trainer in my gym told me it is good for your joints and for people who do a lot of cardio.
Helder said:
Very good post Rusty, it's true, when i think about it nobody really talks about losing muscle, but the truth is many people should. Once a girl was asking how to lose muscle in her legs, it was at yahoo answers, and i told her to do long distance running, it's like you said Rusty, it's the best way to lose muscle anywhere, just look at long distance runners. Being a former skinny hardgainer, losing muscle for me it's easy, i just stop lifting weights on that body part and wait. I had a big but from squating a LOT, and i didn't like the way my body was going, and i was reading in a lot of places, including in articles of Vince Gironda, that once you let your glutes grow big, you never lose the size because they're too dense, but the truth is that when i stoped training for some time, my glutes lost size and went back to normal, then i just had to start training again, but in a different way, no more back squats.
August 1, 2008
Chris said:
This is a great post and I have dealt with many people who have had a similar problem of retaining too much muscle mass. The key things I have found to rid yourself of bulk have been to:
-Eat less (obviously)
-Stop lifting heavy weights and switch to more BW based workouts and MetCon style stuff.
A long run with some bodyweight exercises thrown in can go a long way to toning up your body and making someone bulky look aesthetically pleasing.
Also for legs Rusty got it spot on with the pump, avoid it at all costs if you have a tendency to gain bulky legs. otherwise your gonna need the talcon powder and oversize jeans.
Great blog rusty!
August 2, 2008
Mike said:
Hey Rusty, great web site. REally love it!
What is your specific advise for someone overweight. Should we just do steady state cardio w/o HIIT for a while? Also, should we do the weight routine you suggest? Thanks much for you info.
Michael said:
Rusty! You came through. Thanks so much.
Apologies that it took so long to write in. I just finished the CA Bar; yesterday. So, I opened up my computer for the first time in a few days and read your article.
This is good stuff. Like a lot of your articles, it is a simple and flexible approach. I have cut out all weight training in the legs, and yes, its that pump feeling that seems to precede the growth. I figure once I am down the size I want, I might add a single here or there, but with lots of rest in between lifts.
Walking is the best way for me to loose the size. running is fine, sure, but then I fear the long grueling runs. Just walking everywhere for a while should do it.
Muscle shifting was something I think Ori Heffenmelker (sp) was writing about. He is the author of the Warrior Diet. The idea was decreasing protein intake precipitously, then continuing to lift the, in this case, upper body, while keeping calories normal to maintain body weight, and stopping lifting the legs. In this way, he supposes the body will scavenge proteins to repair damage to the cells in the upper body and catabolize the lower body to do so. Dont know if it works in practice though.
Anyway man, thanks for the response. I am killing the direct leg work. I am adding in some walks. I am working on flexibility and the legs will come down.
Michael.
Miguel Wickert said:
Hey bro, excellent post… an interesting observation about how people talk about losing muscle. I don't get to crazy with the lower body workouts because I enjoy the interval training. Last summer I lost almost 30 Ibs, one important factor, interval training my friend. Plus, I'd rather have a stronger heart, improved fitness (because this type of training will reduce body fat) than having a muscle bound lower body- in the bulky sense. BTW, there's nothing wrong if that's what you want. Remember, everyone has different and specific needs, goals, etc.
August 5, 2008
Giselle said:
Ok So I am giving up Lifting/Lower body work for Good. Most of my lifting has been lower body focused. My legs are good right now and I don't want them bigger…I just want them to be more defined. By lifting I was able to build some nice curves that I've never had down there (butt, hips, etc).
My New Plan for the next 2 months looks like:
30 Day Shred (everyday)
3 Days Kickboxing
2 Days HIIT on Track
Are you sure that sprinting intervals won't bulk my legs up more? Also is it ok to do HIIT Sprinting on the Track 2 Days in a row? I really like lifting butt I'm giving it up for now…
rey said:
dude, lance armstrong is a beast - but he's a butterfly compared to ultramarathon man Dean Karnazes
google or youtube him
heres some things ive heard about him: he ran, on treadmill for 24 hours straight to break a world record/
i also heard he ran something like 264 miles, nonstop
even sleeping while running!
he has a book too
talk about functional athleticism!!!
you should do an article on dean!
August 9, 2008
Tom Parker said:
Great post Rusty. Personally, I don't think I need to lose any muscle at the moment. Although I have put on weight since I started training, compared with most people I'm still quite skinny. I think I would like a bit more size before I start looking to lose muscle.
However, I do want to start doing more cardio to get more ripped and improve my fitness. Last week I started doing something similar to the marathon cardio you mentioned. I got up at 5am, put a rucksack on, filled up a 2 litre bottle with water and then ran from my house in Salford (UK) to the Old Trafford football stadium. According to a route planner this is a 4 mile journey each way. It took me about an hour to complete the circuit and had me feeling really refreshed for work and even during my evening lifting session at the gym after work.
The problem is I only managed to keep this up for Monday and Tuesday. Since I work on my blog on week nights I very rarely get to hit the sack at a reasonable time and so tiredness often catches up with me mid-week.
This weekend I am going to try and get all my blog work done today and tomorrow and have everything scheduled to go. Then the week nights can simply be used to go to the gym, have my tea, maybe read a few fitness blogs or have a couple of games on the Playstation and MOST IMPORTANTLY get to bed nice and early.
August 12, 2008
Maia said:
Does jump roping increase leg size. I have very muscular thighs from over 15 years of weights. I want to decrease but my schedule is not running friendly.
August 13, 2008
rey said:
Is there such a thing as a muscle-loss 'threshold'? Like you can only lose up to a certain amount of muscle mass, even if you crash diet?
Or can you lose all of it? - muscles on top, skeletal muscles and so on.
Always been wondering that…
Also, wondering if you have any advice. You see, Im wanna lose a bit of muscle BUT the thing is, Im into some acrobatic/gymnastics type martial arts (xma, capoeira, etc) and it ABSOLUTELY helps if youre lighter. The lighter, the better. It makes it ALOT easier to throw your body around. But muscle-memory is a very VERY big deal in the stuff I do. Almost utmost importance. Any suggestions?
will said:
hey loved your article. Im a track athlete (jumper) I want to lose my lower leg muscle because its slowing me down but at the same time get stronger.what would be the best way to get this goal and what would be my diet for that.
August 15, 2008
tricia said:
OK I have to tell you first of all thank you for this info. I too will pay money to get my body looking lean. I am 5'3 and 120. After finishing my first marathon i gained a lot of bulk. I know i know it's muscle but unless I'm in a bathing suit it doesn't seem that way.So I am trying the HIIT cardio and your diet.But what i am wondering is will the sprinting add more muscle?Can I split the sprinting and long runs up during the day? How many min. of HIIT in a day? I am trying to lose 10lbs. I love the long lean look. Oh yeah and how many calories in a day for the warrior diet? Also carbs?
By the way have I told you I am on your site for hours now!!!
Thank you so much!!!!
August 22, 2008
Olga said:
I just learned that bike makes legs bulky. I thought bike would make me loose fat off my legs, wrong! I am now stopping all weights on arms and legs, I wan't to look define and progress with losing body fat, this article is helping me. Okay now I have this problem- What confuses me is that people who work in gym tell me to eat a diet high in protien and drink lots of water. If I will be doing cardio, and HITT do I still need to eat a diet high in protien? I weigh 160 after having a baby 2 months ago from 195. Now the weight is harder to loose, though I am happy I am loosing weight evenly.
admin said:
Hulbs,
Thanks for the glowing testimonial as well as the compliment. I remember your transformation well as you kept us up to date on this site. Great stuff. You know I am going to ask for a testimonial when I come out with my first book
My girlfriend loves MMA. It is kind of funny, because I didn't like it at first, but now I'm into it. We have big Pay-Per-View parties and watch these events live. It is a blast!
Marie,
Congrats on losing all of that weight. That is amazing. Also…I have a lot of respect for anyone who instructs spinning classes. That is as brutal as it gets. My recommendation would be to lift your upper body, but cut the volume in half. Do less sets and less reps…avoid the pump. Spend the next 6 months on a treadmill and avoid the exercise bike if possible. You can always gain that muscle mass back if you miss it.
Arvin,
If I was in your position. I would lift 4 days a week:
Monday: Chest, Back, Abs followed by my recommended cardio workout (see the bottom of any page on my site and click the link that says "low body fat percentage").
Tuesday: Shoulders, Biceps, Triceps recommended cardio routine
Wednesday: Nothing but cardio for one hour
Thursday: Same as Monday
Friday: Same as Tuesday
Saturday:off
Sunday: possibly an hour of cardio if you don't feel wiped out
Tips: Just do 2 exercises per body part, 4-5 sets of 3-5 reps each exercise. Go into your workout completely carb depleted whenever possible.
Jessica,
It isn't an issue for everybody…only for a small minority of people. It sounds like you will be fine. Enjoy biking out doors…it is a great form of exercise.
karie,
The stricter our diet is the less you need to workout to get great results. You can look great in a bikini by working out less if your diet is clean. Someone who eats well could easily get by on just 3-4 days a week working out. The lifting followed by HIIT is exactly what I would recommend. Good plan for sure!
Iris,
I don't think you need to supplement with glutamine. You can get great results without it.
Helder,
Yeah…I had a big butt from squatting heavy as well…it took me 3 years for it to back to normal…I'm not sure why this exercise is so popular. I look and feel much better since I dropped it from my routine. I gained back my vertical leap as well.
Chris,
I featured your blog, Zen to Fitness in my one of my free courses. I'll e-mail you. I love your layout and domain name. Kind of jealous!
Mike,
Do HIIT for 10-15 minutes, rest 5 minutes, then do a medium to low pace of steady state cardio for 15-20 minutes. Look at the bottom of any page on my blog…click the "low body fat percentage" link.
Miguel,
Nice looking blog buddy! People don't realize it, but I click almost every link if you mention your site name when entering a comment. I just get curious and can't help it! I like the wide them. Good content as well!
Giselle,
Sprinting will develop nice looking legs that are balanced for your physique. Sprinting build a very natural amount of muscle…unlike squatting and deadlifts…plus regularly sprinting will make increase your athletic ability. You will be fine.
rey,
That guy is nuts! I feel like such a slacker.
TOM,
I COMPLETELY understand what you are talking about. Having a new blog is like having a newborn baby…you will experience a large amount of sleep deprivation if you want a blog to take off quickly. I'm creating a free mini-course for all the guys and girls in the Fitness Spotlight community, so they can accomplish success without sacrificing as much sleep as many of us have. Your site is looking great…keep pushing. I know it is tough at times, but that is why pushing through will guarantee your success.
Maia,
Jumping rope is a good slimming exercise for the thighs, but it may increase the size of the calves at first. If calf size is a problem…you may want to limit your time jumping rope.
rey,
Do extremely low volume strength training and avoid the pump when you lift. I have gained strength off of 4-5 sets total of 2-3 reps per body part. Pick one exercise per body part and give it a try. I know it sounds crazy, but if you only have to focus on 4 sets…you can rest for 3-4 minutes and really make that set count.
Will,
I lost all jumping ability as my legs got larger from lifting. I gained it back by dropping all squats and leg lifts of any sort. Run stairs, do sprint intervals, etc. I do like hanging power cleans for developing explosive ability without building mass. They will give you incredibly detailed muscles in your hands and forearms as well.
tricia,
You will find your biggest success by going into your workouts in a fasted state. You should be fine with including some sprints in your routine. The cardio I recommend can be done in about 30-45 minutes and is located at the bottom of my site click "low body fat percentage". As far as the Warrior Diet goes…I recommend eating healthy normal size meals…2-3 over a 4-5 hour period of time. My friend, Scott Kustes of Modern Forager eats this way as well. It works.
Olga,
Eat a normal amount of protein. No need to go crazy with it. I eat less than what most nutritionists recommend, but that is what works for me. I also eat lower calories than what people typically recommend. Don't force the calories or protein if it doesn't feel natural.
Rusty
August 23, 2008
Olga said:
Thank you much for your fast response. I just anxious to get back to 125lbs. I forgot to tell you I am eating 80-100 grams of protein a day. Too much? The lady at the gym said that i should eat 130 grams of protein, divide into aprox. 5 meals a day to reach a goal weight of 130 lbs., but I feel 130 grams of protien is too much. I just want to know if I am okay on my daily protein with all the cardio and HITT I am doing, 5x a week 45min - 1 hour. I am trying to do about 40 grams of carbs a day, too low? I have been eating like this for 9 days and boy is it tough. Everything I read about is high protien low carb, I just don't want to eat too much protein if it's not needed. Your right it dosen't feel natural. I want to loose body fat right now, not gain muscle. I'm not sure if I am on the correct path. Please help!
Thank you for your time.
August 27, 2008
girl said:
Hi Rusty,
Indeed great article and very useful and helpful at least for me.
I'm 5'9" and weight 136lb.
Today I've done a medical stuff to see the fat and muscle proportion in my body. I've discovered I've got very few fat and a lot of muscle and 2kg underweight.
I'm modelling, you know how this world is. I need to loose some pounds, but to reach my ideal measurements I will need to loose muscle too.
I'll start going on the treadmill as you said bicing pump legs muscle. I'll follow your instructions. But just one doubt: will I get flabby/loosy legs/skin/butt by loosing muscle?I wouldn't like that.
Thank you very much
girl said:
Sorry for double posting. I forgot some things.
What other exercice would you recommend, instead of treadmill, if I have in both knees worn out cartilage, doctor recommend me not to jump.
What kind of low calorie diet? I'm going to an endocrine this week and I hope he tells me how to loose weight although I'm underweight, but I'd like to know your opinion too.
You already said how to loose muscle in legs, but I want to loose muscle everywhere, what kind of exercice to loose in arms and trunk should I go on?
I just need answers, I'd apreciate very much your help.
Thank you
August 29, 2008
jonny onny said:
hey man i just wanted to say great post, i vbeen looking for sumthing like this. I wanted to lose muscle mass in my thighs,legs ( i got alot from soccer, biking) and i want to get back the skinny lean legs i had before and not like bulky "tree trunks". So basically all i have to do is run on a treadmill for 45 mins aviod antyhing that cause's a pump and keep a low cal diet?
i have a question on the treadmill part, wont it create a pump in my thighs and legs, just like running around on the filed in soccer?
oh and one more thing i wanan lose body fat to get ripped,lean muscle can i lose muscle in my thigh's while doing your skip rope routine for the rest of my body?
September 9, 2008
alex said:
hi rusty
Finally an article that i can relate to~!
Your thinking makes so much sense to me and many others. With this i can finally take a guided step to looking my best and i just want to say thank you~!
I actually have a problem with my pectorals. I have unusually large pecs that i want to reduce. I know that you talk about legs and that running is a good exercise to reduce muscle mass. What about the pecs? Can you suggest me an exercise that has no or less pump for the pecs? Something that will reduce mass and fat?
September 13, 2008
Hana said:
Hi Rusty
I been looking for an article like this, everything I read is like why would you want to lose muscle. This article is GREAT!
I took have trouble with my calf and thighs with too much muscle. Being of asian background I am quite small (approx 156cm and 55kg) so having big thighs and calf doesn't exactly look great. So I really want to lose these muscles but I am a indoor/ futsal soccer player and love the game would it mean I would have to give up my soccer?? Games for indoor only last for 30mins (15mins half) and very high intensity, constant sprinting up and down the field.
I also went to the gym to jog, but i still found my legs were getting bigger, so I stopped and only occasionally go to the gym to walk for about 40mins to 1hr.
My usual routine for soccer is 4x a week (training 3x) and training usually last 1 - 2 hours.
I would love to hear your advice, on how I could work around my issue. I know some people have told me to simply to stop playing soccer, but for me when I see a soccer ball I simply just run after it. I know its kinda not ideal but it would be great if i could lose the muscle without giving up my sport.
Really hope you can help me
September 21, 2008
Adam Chen said:
Hey Rusty. I'm currently trying to burn pure fat and is trying to follow the rapid fat loss handbook by Lyle Mcdonald. My concern is that I" want to maintain as much upper body muscle as I can while lose fat along with muscles in my lower body. To do this, I plan to only have a whey protein shake after my upper body workouts and eat nothing after my cardios since I have overdeveloped calves from running. I was wondering if this is a good approach.
October 1, 2008
Jillian said:
THANK YOU!!!!!!! No one will ever address this seriously. I am a fitness model (and a personal trainer) who is constantly asked to "slim down those legs!" No one understands that when you are 5'3" and weigh 145lbs with 18% body fat that you can have WAY too much muscle. It just doesn't look feminine on me. Some people like it and can carry it, as a model I get passed over for jobs and criticized constantly! Losing muscle is the only way I will ever look "fit". When I wear pants I just look bottom heavy and unattractive. No one knows it's all muscle under there…. THANK YOU for understanding that fitness is different for everyone!
October 19, 2008
Pinky said:
Hi…
I seriously need your advice on how to lose muscles for all parts of my body…
I'm a 17-yr-old girl..I'm not fat..but people keeps saying that i'm fat…it's because i've lots of muslce..those muscles make me look so big-sized…i juz hate 'em !!
I think i'm mesomorph cuz i build muscle easily but I want to lose muscle to look more feminine…
FYI…I'm interested to get into the entertainment industry in taiwan…and u know how asians celebrities look like..they're so small size…thin..n importantly…they don't have a lot of muscles..
I really really need your help…
Please advice me on how to lose muscles…
Thanks a lot~
October 23, 2008
Christina said:
Hi….
I built a lot of muscle in my deltoids because I guess I had wrong personal trainers. But I'd like to get rid of all the muscle in my deltoids. My body is naturally boyish looking and slender so having big arm muscles doesnt look right and that my body doesnt look right without any muscle. My triceps and biceps have shrunk and are still shrinking but not so much muscle has decreased in my shoulders…is it just a matter of time before my body gets to my shoulders and around them? It's like a horrible hunk of muscle on both and it looks terrible with my body type. On another note I can build muscle quickly I believe. I would appreciate your help. What kind of fasting should I do that can help this process? I would appreciate your help and any advice you share. Thanks.
Christina said:
Ugh I meant that my body doesnt look right with any built muscle. I was happy just with having what I had before I lifted.
November 9, 2008
jason said:
hey rusty,i am glad that i found this site,found this post.recently i have been thinking how to lose size on my lower body.i have been putting on mass for a yr.i have a longer body short legs.its already hard to find jeans that would make me look good even with shorter legs.now that my thighs are so thick i have a hard time finding bottoms to wear. my goal would be to maintain mass on the upper body and to "shrink" the size of my lower body.so is it possible if i continue my normal workouts,but when it comes to LEGS DAY,i'm just gonna do the cardio that u recommended?and drop all legs exercises.i would appreciate your help and your advices.thanks alot!! AND I REALLY LOVE THIS POST!! GREAT!!! =D
November 14, 2008
Terry said:
Rusty,
I've been looking for information for a year on the internet on "Losing Muscle Mass in Legs" and "Muscle Atrophy." This is the best article yet and has made me a regular reader of your blog! I've been fighting huge thighs for years and realized that what initially worked for me (HIIT) was now doing nothing but maintaining, if not building a bit of muscle. Thank you! Would you consider doing a Part II to this article? I would like to see what diet beyond calorie deficits should look like. For instance, should I cut back significantly on the protein? Additiionally, I also wanted to know what other medium to high intensity cardio you could recommend? I assume you don't recommend running uphill either, correct? Lastly, I wanted to ask how long does it usually take before you start seeing results. Could there be a period where your legs may be larger before they start to shrink? You are the best!
Aisha said:
Hi Rusty,
Great post! I've been searching for this advice for literally YEARS! I have found that doing pilates mat work (which does incorporate exercises that work multiple body parts simultaneously - including legs and butt) two times a week and running (steady state cardio) for 30-40 minutes 3-4 times a week helps keep my body fat low and the muscle mass in my legs down somewhat - although I still have more muscle in my legs than I'd like. I wanted to know your thoughts on pilates.
Do you think cutting the pilates exercises out that work my legs and butt would help me lose a little more muscle mass in those areas? If so, would adding HIIT training be something I should incorporate immediately after cutting pilates or only after I lose the muscle mass that I want?
Thanks in advance!!
November 15, 2008
admin said:
Looks like I have some catching up to do on comments. I will do my best to answer as many as possible. I wish I had time to answer them all. Here goes…
Hana,
Don't give up soccer just to get smaller calves. It sounds like you are just going to have bigger calves. Not a big deal…just keep doing what you are doing, stay lean and healthy. It sounds like you are on the right track, but please continue to play soccer!
Adam,
This may or may not work. What I would suggest is to lift with a high volume on your upper body and low volume for lower body.
Jillian,
You are welcome. I have taken quite a bit of heat for this post, but it needed to be said. Some people (most) look better with slim and defined muscles, versus the puffed up muscle look.
Pinky,
The best way to lose muscle is to run for long periods of time 45-60 minutes. Most of the time I don't recommend "marathon cardio" because it isn't the best for muscle definition…but it is a quick route for someone who wants to slim down their body if they are naturally a bit too muscular. There is a small percentage of men and women who would benefit from 6-12 months of this type of cardio. After that, stick with brief HIIT to tighten everything up.
Christina,
Cut the amount of sets in half and then evaluate after 3-4 months. Keep the calories down for a while. Obviously avoid exercises that pump up the delts. Basic stuff…there is a time element involved, so just be patient and you will get back to where you were.
Jason,
After a year of doing nothing but tough cardio, your legs will look better than ever. Normal sized legs, but with great definition. You will never go back to lifting legs again.
Terry,
Thanks a bunch for the compliments. It took me about a year of not lifting legs to get back to normal size. I really started noticing a difference after 3 months. After 6 months I felt more athletic, I could run faster, jump higher, etc. After 12 months, I felt completely different. I fit any pair of dress pants perfectly…slim jeans, etc. I will never go back to lifting legs again (you won't either).
Aisha,
I'm not a big fan of Pilates, but some people get something out of it…so I don't want to slam it. You will get much better results with an intense circuit or Turbulence Training type workout. You can do HIIT while slimming down, just add a longer period of steady state cardio right after. If you like Pilates, then please continue…I'm not a big fan of Yoga either, but it is probably just my deal. I just believe that you need some for of intense resistance to get your body to respond (low volume resistance for definition…and more sets and volume of resistance for mass).
Hope that helps!
Rusty
November 19, 2008
easunn said:
yo rusty.mind to share how's ure weekly gym routine?!how many sets and reps.thanks man.
November 22, 2008
dama said:
will sprinting up slope make opur thighs any bigger?!
November 23, 2008
Josh said:
Nice site. Just wanna ask, I wanna lose some excess fats and but don't wanna do weights coz i don't wanna get Bulky coz I'm only 5'7. Just lean enough so I could look taller. Is Jump rope a good cardo work out? Will it make my legs "bigger" coz I have big legs and I don't wanna get it any bigger, I also wanna "slim it down"
November 29, 2008
Kris said:
Rusty, good article man. I type in "how to lose muscle mass" and I get sites on how to add muscle. Go figure.
I'm sure you don't read all of these but I am 24 year old guy, 5'10" and 175 lbs @ 6% body fat. I like fashion and do ok, but thin and lean is the look right now and I have strong running-back thighs from playing football in highschool. Furthermore I breakdance and having large legs is a huge disadvantage when most moves are done on your hands.
I literally cringed when you said "marathon" style running is the answer to my problem. I'm a sprinter at heart, but if that's what the doctor orders…I'll keep you posted, and thanks again.
December 3, 2008
admin said:
Easunn,
My newest post gives you the body weight circuit I'm doing now. I'm trying to master this way of exercising and then I'm going to add back in weights in about 6 weeks.
Dama,
Sprinting can make your thighs bigger, but typically it gives you "the right" amount of muscle for your frame. Most athletes that run a lot like Soccer Players…have the ideal size legs for their size. This is why I suggest that people avoid training legs directly and stick with sprinting instead.
Josh,
Jumping rope is the ideal workout to slim down your legs while gaining definition. It makes your legs more explosive without adding size. As long as your diet has a calorie deficit, you will slim down as well.
Kris,
Nobody talks about losing muscle on purpose. People act like it is "unimaginable" to want to slim down, yet many people like Duane Johnson or Will Smith have done so and look much better than when they were bulkier. I hate to say it, but you probably have about a year of marathon cardio ahead of you (without any direct leg lifts) to slim down your legs a bit. This is especially true of guys and girls who have naturally large legs.
Have a great one!
Rusty
December 8, 2008
Nick said:
Check out how much weight Tom Brady has lost!!!
http://www.gettyimages.com/Search/Search…
December 14, 2008
John said:
hey does marathon runnning reduce fat/muscle in your butt? I need to reduce that!
December 16, 2008
admin said:
John,
Marathon running reduces fat and muscle, but won't specifically target stubborn body fat. A better way to hit stubborn body fat is to do HIIT in a specific way. Read This Little 3 Page Mini-Course to see a good stratgey that I outlined.
Rusty
December 18, 2008
dsq said:
Great article!
I'm slightly confused though.
If someone already has thin legs, does that mean that they should avoid marathon style running cos it will make their legs thinner? Would this type of exercise cut down muscle mass in the body or just on the legs?
And most magazines will tell you that if you want lean, strong muscles, you should do low weight but many repeats, and the opposite if you want bigger muscles. I would like to know if that is correct?
I have a fairly even body but HUGE thighs, calves and forearms from years of playing hockey. My quads and the outer part of my calves are huge. besides marathon running(which i am most certainly doing) are there any other exercise that specifically targets these areas? (especially the forearm, I can't find anything about it at all).
Thank you (: