Exercises to get rid of upper leg fat

[Akasha]

I have a lot of extra fat above the knee, and I was wondering if there were any good exercises that would specifically benifit that part of the leg. Any gym equippement that would be useful? Pilates? Anything. I'm very self conscious to wear shorts for this very reason. Help and thanks!! :)

[red1cutie]

Hey Akasha! I think the best way make your legs look better is to build your quads and hamstrings. Great exercises for that are squats, deadlifts, leg presses. You can add curls and extensions.

Go here for how to do them:EXRX (http://www.exrx.net/Lists/ExList/ThighWt.html)

red

[nets33]

red's got the right idea but remember....

you cannot spot reduce fat in any specific area!

The exercises will help tone the leg muscules but it won't reduce any fat layers.... unfortunately fat comes off the body where it wants to.

:)

[tholian8]

Yes, those exercises will make the shape of the legs look better, tighten them up and add strength not only in the legs but all over the body if you do them heavy and right. But unfortunately, the only way to actually get rid of the fat is to lose it with diet (and cardio, if you're so inclined). Leg exercises will not take the fat off, they'll just make what's under the fat stronger and more shapely. You might not be able to see that effect until you diet down some more. :rolleyes:

[Built]

Ditto everything that's been said.

The one thing I'll add to it is that if you build up your quads and hamstrings, your legs may not change in SIZE, but they'll become DEEP rather than WIDE, which makes them APPEAR smaller. This has been my experience.

Squats, lunges, deadlifts, leg curls and leg extensions, and leg press all work toward this end.

You might consider avoiding the adductor/abductor machine, which tends to make your legs look WIDER rather than DEEPER.

I've got this particular bugaboo myself. It's maddening how slow progress is in this area.

Take pictures and measure every few months. I started doing this in March, and I'm very glad I did.

[red1cutie]

the adductor/abductor machine This machine should have a warning on it---- Ladies please do no use. ;)

red

[caverjen]

This machine should have a warning on it---- Ladies please do no use. ;)

red

Should have a warning for no one to use it! I so have to bite my tongue when I see the cardio queens doing like 50 reps on that pointless abductor/adductor machine trying to "tone" and spot reduce! :help:

Jen

[tagcaver]

You might consider avoiding the adductor/abductor machine, which tends to make your legs look WIDER rather than DEEPER.


Aaaah, but there are, um, certain recreational benefits to being able to squeeze your legs together tightly, um, around certain receptive volunteers.........

[Built]

Deep heavy squats with a wide stance.

Trust me. :devil:

Hee hee hee!

[diemde]

If you also want to do some cardio to reduce fat and work extra on the quads, the Walk Away the Pounds videos are ideal. I started working out with those videos (before starting the lifting) and was amazed at how my quads firmed up. They do a knee lift which is good for the area above the knee. I continue to use these videos for my cardio days.

[Akasha]

Thanks for the advice, everyone!

[dasanipure]

very helpful indeed - thanks everyone. another related question...is there a way to reduce calf size? i know this might have been posted somewhere else, but i was wondering if someone could direct me in the right direction? my legs/arms are so flubbery! thanks in advance.

[zipetydoda]

Just want to say thank-you Built...I was worried that in wanting to reduce my thighs I might be building them up. I don't use the machines but do the floor work on inner thighs..and I've been saying to myself lately...gee my thighs look a bit bigger! but you are right.....they are getting wider, because I'm building muscle there.

Right now I do a total of 200 squats, lunges side forward and reverse m-f and I have not added any weights, except the 3 pound dumbbells I use when doing some lunges.

built...I wonder if you were a pear shape before...you look great now. I want thin legs like you....my thighs are 23-1/2 inches and would like to get down to 21...is this possible doingwhat I'm doing? (buns of steel 3 with tammilee web) followed by kathy smiths weight loss workout for a total of 1hr and 50 minutes m-f and then jogging & race walking a couple time a week?

right now I'm 36-26-39 and a definate pear....really would like to look nicer in shorts and maybe a bathing suit before I'm too old for it to matter! ha ha!
zippety

[Built]

Just want to say thank-you Built...I was worried that in wanting to reduce my thighs I might be building them up. I don't use the machines but do the floor work on inner thighs..and I've been saying to myself lately...gee my thighs look a bit bigger! but you are right.....they are getting wider, because I'm building muscle there.

Exactly. Stop doing the direct work on the floor for your inner thighs. There are better ways to target this area. Like deep, heavy squats with a wide stance. I NEVER do that inner/outer leg stuff.


Right now I do a total of 200 squats, lunges side forward and reverse m-f and I have not added any weights, except the 3 pound dumbbells I use when doing some lunges.

Okay, this is probably not a good idea.

I do three sets of 8 or 5 sets of 5 squats with 115-135 pounds across my shoulders. Split squats with 135 pounds. Deadlifts with 135 pounds. Most movements are in three sets of 8. This builds up the quads and hammies, which makes your legs look narrow and deep rather than flat and wide.

Honest.



built...I wonder if you were a pear shape before...you look great now. I want thin legs like you....my thighs are 23-1/2 inches and would like to get down to 21...



My thighs are 24 inches. Your thighs are slimmer than mine, and we're close to the same height.

My thighs are muscular and deep. So they appear narrower. And yes, indeed, I'm a natural pear. My ass is almost 40", waist is about 26".


is this possible doingwhat I'm doing? (buns of steel 3 with tammilee web) followed by kathy smiths weight loss workout for a total of 1hr and 50 minutes m-f and then jogging & race walking a couple time a week?

right now I'm 36-26-39 and a definate pear....really would like to look nicer in shorts and maybe a bathing suit before I'm too old for it to matter! ha ha!
zippety

Well, what can I tell you. You're smaller than I am, but you don't like your shape. This was my situation. So I tried to get smaller, and it didn't work. In a fit of irritation, I switched focus and now try to become as massive and muscular as possible. Ironically, this brought me from a size 14 to a size 4, and is making my legs narrower, deep and HARD.

For some of us, the choice seems to be between "big and cut" and "big and squishy". Guess which look I'm going for? ;)

And in answer to you question, no, I don't think what you're doing will help you achieve your goal. If I'm wrong, please tell me. But I've tried similar things for many, many years and had NO success. Maybe you're different. I just know it didn't work for me.

Lemme know what I can do to help if you decide to switch up your programme, and good luck with your goals.

:)

[zipetydoda]

Thanks Built,

You are 2 inches taller than me and that makes a big difference ...my mom is 5'7-1/2 (she is always reminding me of how tall she is in comparison to me or others! ha!) But it really makes the weight distribution look better the taller you are.

Ok....so maybe I do need a change of focus...I liked your metaphor and yeah..big and squishy is definately not the objective!

I checked out your gym log one time and tried to do a set of squats with just my husbands bar...no weights on it...and I was very sore the next day! what a wimp I am! Anyway...I'll check you gym log again and print it out to do a little tweeking on my workout. Don't want to drop the aerobics or but maybe 200 lunges/squats etc. without weights won't help as much as it will with weights!

thanks again Built,
zippety

[Built]

"Just" the bar weighs 45 pounds - WAY too much to start with. I suggest starting with NO weight. Take a peek at the first page of my journal. There's a link to my first lifting programme, and some info on how to start squatting. I can squat a LOT of weight, and I go ATF, but it took me a LONG time to get to what I squat now. I started with the Olympic bar, too, and couldn't WALK for three days. I went back and started with 8 pound dumbbells, gradually worked my way up to the 20s, and then made the jump to the bar. I think it took me three months. It took me a YEAR to squat my own weight. Take 'em SLOW, and REALLY work your form. And a bazillion squats/lunges with no weight won't do a whole lot.

An aside: I DO, when I'm power-walking, sometimes do 10-20 walking lunges in the middle of each block. I'm VERY happy with what this is doing to my quads - it's an EXCELLENT dynamic, excentric movement, great preparation for sprinting if you're ever so inclined.

[Janette360]

I'm right there with you guys with the pear shape. I skinner I get the more gaunt my upper body becomes and the bottom stays thick uuuuuggggg!!!! I find if I build my shoulders it helps with the proportions a little. Built. what is the best way to burn fat it I have to work out in the evening? I do about and hour cardio(4-6 days) and 1/2-1 hour of weights(weights 2-3day per week). Cardio is intense like very high impact step class.

[Built]

Okay, well, you're doing WAY too much cardio, and not enough lifting.

Try lifting heavy weights 4 times a week (45-60 minute sessions) a week, and do half hour sessions of cardio after lifting two days a week, and HIIT two days a week. One day of rest or only low-level cardio (ie go for a walk, but only recreationally).

You need to build up your lats, your delts, your chest, and your biceps to give your upper body size and to balance out your ass. If you do a ton of cardio, this will just eliminate your upper body mass, which you DON'T want.

My .02.

[Janette360]

thanks for the help. I'm going to try to do more weights. I just love cardio. Another question, what is TDK and is it right for me?

[Built]

Wean yourself off the extended cardio, or learn to love your body the way it is. :)

Excessive cardio is catabolic to both muscle and fat - not something you want to do to your body. That's where it's so important to focus on the heavy lifting. Besides, this will burn more fat WHILE building muscle. DEFINITELY something you want to do to your body.

TKD = Targeted Ketogenic Dieting. It's a way of deliberately popping yourself into and out of ketosis for weightlifting training. Drop in my journal if you want me to describe it in more detail.

:)

Cheers!

- Built

[zipetydoda]

Hey Built,

Thanks for the advice. I didn't realize the darn bar was 45# by itself...I only knew I could barely walk myself the next day.

The lunges and squats I've been doing for about 2 months now...and I've noticed a change in the way my legs look...actually have 2 gaps above and below my still pear shaped thighs!

I know I jumped for joy to see some light of day when I put my legs together! oh gosh..that really does sound vain...but I've been working so hard.

I will stop by your workout log....I definately don't want to keep killing myself with all this cardio of I can get better results ie thinner thighs less cellulite by doing weights.

Well...guess it is time to put down my 3 pound dumbells and pick up some of hubbies! :-)
Thanks so much for your help and support and advice. I feel so blessed to be able to come here and share experiences in weight loss and toning.
zippety

[Built]

Take your time working up to the bar. As I said, it really took me a while. Slow and steady is the key here - every couple of workouts, you should be able to lift heavier and heavier dumbbells.

Oh, a little hint: we're broads. We have hips. Hold the dumbbells at your shoulders, as if you're holding a bar. That way your hips won't get in the way.