Transform your Bulky Legs into Lean Legs

27th December 2019
Normally, men and women want to achieve aesthetically pleasing results for their lower extremities through training. However, some often forget the importance of these muscles. Read more to learn how to work them properly.

Training helps us to achieve an aesthetic goal, such as transforming bulky legs into lean and strong legs. This process will be directed according to the goals that are pursued. Although it’s important to ensure that training doesn’t lead to health problems such as anorexia, bigorexia or the use of anabolic substances. How can you get lean legs? Read below. 

The most desired leg prototypes

Each sport modality usually has a characteristic somatotype, although this may vary. For example, let’s look at the difference in the external appearance of Lionel Messi and Cristiano Ronaldo. Although they’re different, their sports performance places them at the top of world soccer.

With reference to aesthetics, there’s also variety. More and more women want to have robust legs adapted to strength trainingIt’s a typical standard for bodybuilding or CrossFit. On the contrary, other girls train to get the legs of runway models, slender and refined.

Men, on the other hand, often want legs with a certain muscle volume and, in turn, a medium or low body fat percentage. 

Read this article too: 6 Leg and Glutes Exercises that Don’t Require Any Equipment

Do you want to change your bulky legs for lean legs?

First, we must make it clear that when we talk about size, reference is made to fat levels. From this premise, there are two methods to lose fat in the lower body because, although it’s thought that localized fat cannot be lost, there are studies that dictate the opposite.

Lose fat and get lean legs through your diet

Simply, it’s necessary to reduce the intake of saturated fats and sugarsControlled consumption of caffeine is also recommended since it’s been shown that consuming more than 200 or 300 grams facilitates fat burning.

Good nutrition is essential for any sporting goal we set ourselves.

You can also choose satiating foods, such as those from seeds or nuts, in addition to those already known as healthy and extremely low in fat such as fruits and vegetables.

Reduce leg fat through exercise

You can achieve this with both aerobic and anaerobic exercises. Ideally, activities that are long in duration and low intensity or elliptical running with low resistance. An example of the result of several annual training cycles is elite athletes.

The runners and marathon runners usually have minimal levels of fat and type I muscle fibers or slow oxidation. By contrast, an athlete who develops power has a predominance of type IIB fibers, fast contraction, and glycolytic.

We need better studies to determine, not the effect of concurrent or mixed training, but rather which of all existing ones of this type have a greater impact on fat burning.

Check out this article: Great Leg Exercises to Include in Your Weekly Routine

Unity develops strength: sports and nutrition

If your goal is to reduce the size of your legs, either because of a long period of inactivity or for the genetics itself, the answer is based on eating a balanced diet low in saturated fat and simple sugars.

Lean legs

In addition, follow three exercise sessions that primarily burn fat. The duration must be at least 30 or 40 minutes.

Likewise, it’s favorable to incorporate the corresponding strength exercises, which don’t have to include a high hypertrophic factor. For example, it’s possible to work the explosive force with zero seconds of eccentric phase execution and a medium-high recovery time of about 3 to 5 minutes.

Finally, performing exercises that are light in weight but doing many repetitions is also favorable. In short, the options for training are many and usually give good results. Consult your trainer and get to work!

  • Seidell JC. Relationships of total and regional body fat composition to morbidity and mortality. En: Roche AF, Heymsfield SB, Lohman TG, editors. Human Body Com- position. Champaign IL: Human Kinetics Publishers; 1996. p.345-53.
  • Casanova-Román M, Rodríguez I, Rico de Cos S, Casanova-Bellido M. Análisis de la composición cor-
    poral por parámetros antropométricos y bioeléctricos. An Pediatr (Barc). 2004;61:23-31.
  • I. Cano-Rodríguez; M.D. Ballesteros-Pomar; B. Pérez-Corral; R. Aguado. Dietas bajas en hidratos de carbono frente a dietas bajas en grasas. Enlaces del autor panel de superposición abierto.