I’m one of those people who can just think about his legs for a moment and they’ll grow. It’s a real pain, and something I’ve come to live with. Even if I do a single set of squats, I’ll notice muscle growth in my legs. Some people need to really work to get their legs to grow; not me. It’s an unwritten rule amongst people like myself to never, ever train your legs. The second you do, your legs explode. All of a sudden, my pants don’t fit, I look out-of-balance, and I feel more sluggish. Not to mention, you start to look horrible.
Some steroid-loving gym buffs think a huge ass and tree trunks for legs look good, well not me. I want my legs to look natural, and to look good in clothes. I think this is something that often goes unmentioned in the fitness world, but also something that a lot of people desire. It’s perfectly understandable that someone would want trim, functional, and natural look legs instead of a bulky tree trunks. Below is my recommendations on how to deal with bulky, muscular legs.
How To Get Smaller Legs
- Stop Working Out Your Legs. First of all, to lose muscle in your legs, you need to completely stop any and all exercises which directly work your legs. You won’t be able to lose any significant size in your legs if you are doing direct leg work of any kind. If you’ve been doing regular leg work as part of your routine, it can be difficult to just drop it. However, you need to think about your priorities here, and if losing size in your legs is important to you, then it’s got to be done.
- Secondly, Stop Biking. It’s a cardinal rule amongst people looking to lessen the size of their lower body to never ride a bike; whether it be outside or on a stationary bike at the gym. Bikes do a fantastic job of building muscle in your thighs and butt. This is great.. if you don’t want smaller legs. As a rule of thumb, you want to avoid anything that creates a “pump” in your legs. That pump is a sign that you’ve triggered the muscle, and that’s definitely something you don’t want.
- Start Running. The only sure-fire way to lose muscle in your legs (short of being completely sedentary) is to do something called marathon cardio. This is low intensity, continuous, steady-state cardio that is performed for a long period of time. I’m not talking about the quick around-the-block run that takes you 10 minutes. I’m talking about going out for a run that lasts 45-60 minutes. You may not be able to run for this amount of time right off the bat, especially if you’ve never really ran before. That’s ok, just start at a lesser time and work your way up over the course of a few weeks. Start with just 10-15 minute runs, 3 times a week, and work up your times and frequency from there. It’s relatively easy to improve your running endurance – so long as you actually get out there an run at least 4 days a week.
How Often Should You Run?
As much or as little as you need to in order to see results. If you’re not happy with your leg size, run more. If you get to the point where you’re pleased with your results, you can scale back the amount you run.
If you need to, run 60 minutes a day, everyday, until you see results. When you’re looking the way you want, feel free to scale back and run for 25-30 minutes, 3 times a week for maintenance. This will keep your legs at their new size, and help prevent any new muscle or fat from creeping back up. If the size in your legs is due more to fat than muscle, it may be helpful to read this article on how to lose weight in your thighs.