You want to slim and tone, so you're eating right and working out. When you're trying to slim and tone without gaining muscle weight, think outside the box. Slimming down while increasing lean muscle mass involves two How to Slim Down but Get Muscle Size. you will merely retain existing lean muscle mass, not build. When you want to gain muscle but stay slim, what you mean is you do not want to gain fat. Two things need to happen to do this--you have to make dietary. The average sedentary adult needs between 1, and 2, calories per day, depending on gender and size. Avoid exceeding this goal to ensure good health as you start to slim down. Consume calories from whole food sources, such as fruit, vegetables, meat, fish, eggs, beans mucle legumes. This extra effort is what will help you tone your muscles. Whole grains, including brown rice and percent whole-wheat bread, are also important to include in slim down not gain muscle meals, since carbs are a primary source of energy for your body.
How can I slim down my thighs? Many women athletes, once they end competitive play, work on reducing the size of their muscles in different parts of their bodies. As both a softball and soccer player, you are most likely performing power movements in order to train your legs. These power movements probably involve lifting very heavy loads for a few repetitions while weight training and performing explosive movements, such as pressing off of your pivot leg when sprinting.
The amount of muscle in your thighs can be reduced, but it may hamper your athletic performance if you are still active in softball and soccer. As a power athlete, you probably have a larger proportion of fast-twitch muscle fibers Type II than slow-twitch fibers Type I , found predominantly in endurance athletes.
Basically, you are born with the primary type of muscle fiber that you will always have; however, a small amount may adapt to changes in your workout regimen. Resistance and endurance training enlarges Type I fibers, while inactivity causes them to atrophy.
Likewise, training may alter Type II fibers, which come in two varieties: If you are no longer playing or simply have a strong desire to decrease the muscle size in your quadriceps and hamstrings that make up your thighs, consider cutting back on lifting heavy weights while strength training. As opposed to performing one to four sets for three to five repetitions at a very heavy weight 85 to percent of your one-lift maximum, which is the most you can lift for only one repetition, after which, you cannot repeat the exercise , begin doing three sets for 15 to 20 repetitions at a low weight approximately 50 to 70 percent of your one-lift maximum.
Below are some leg exercises to include in your training:. Another option to lessen the size of your thigh muscles is to introduce distance running into your training regimen, as long as you do not have or are not prone to any joint pain in your legs. This activity can transform the size and structure of your legs.
This is because distance runners adapt to this form of endurance training by developing leaner muscular legs even though the muscle type will predominantly remain the same. You may consider starting with one mile and then build up to five to ten miles during a training session. People may be genetically predisposed to have strong leg muscles in their thighs. This might not only apply to you, but also may be a reason for your athletic success.
Your choice will determine whether, how much, and for how long you can transform the muscle mass in your thighs. If you desire both, and you cannot change what is in your genes, then you may be able to change how you view your powerful, capable body. All materials on this website are copyrighted.
In an Emergency On-campus Resources. How do I slim down bulky, muscular thighs? Dear Anonymous, Many women athletes, once they end competitive play, work on reducing the size of their muscles in different parts of their bodies. Below are some leg exercises to include in your training: Squats Leg press Leg curls Leg extensions Seated and standing calf raises Adductor Abductor Another option to lessen the size of your thigh muscles is to introduce distance running into your training regimen, as long as you do not have or are not prone to any joint pain in your legs.
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