Q: I am a female. I have a lot of muscle in my lower body. How do I decrease the size of the muscles so I look proportionate? I would like a solid answer because I have searched for one and I get different answers. – Amanda
A: We’ve see a lot of strange info out there about decreasing muscle mass, too, so we know how you feel! While there’s plenty of advice on reducing lean muscle mass, beware of the “quick fixes.” They’re rarely safe or effective long-term.
It’s also important to remember that when it comes to fitness, out bodies are unique. No single answer is going to be right for everyone. There are a lot of factors that determine our physiques—some we can control (activities, habits, diet), and some we can’t (genetics).
So, while I won’t tell you what is guaranteed to decrease your muscle size, I can give you some techniques that work for others (including me). For best results, combine all of these approaches, be diligent, and above all, be realistic!
DECREASE EXISTING MUSCLE MASS
You’d think that losing muscle would be easier than gaining it, right? But if you’re an athlete and you love your sport, it’ll be hard to downsize those leg muscles. And if muscular glutes are in your genes, that’ll be tough to change, too. Plus, you won’t want to lose all of that muscle. If you do, you may start to find fat in its place, because muscle helps your body burn calories. Lean muscle mass is also critical for overall health.
But you can take away some of the bulk. Start by scaling back any resistance exercises you’re doing. That includes squats, lunges, pliés, stair-climbing or gear-mashing on your bike. These activities exercise your legs using the weight of your whole body. That means your glutes, thighs, quads, hamstrings and calves are going to get bigger.
Also look at what you’re eating. Try to lower the fat content in your diet, and make sure you aren’t eating more than your RDI of protein (about 50 grams per day for the average female).
EXERCISE WITHOUT BULKING UP
It is possible to maintain strength and tone in your lower body minus the gladiator quads. Sculpting exercises—high repetition, low stress—work your legs, hips and glutes without the resistance of your whole body. Leg lifts and bicycle maneuver are good examples. Yoga and pilates are two more ways to lengthen and define your muscles without bulking up. Body bars are awesome for sculpting legs with just the right amount of weight.
For cardio, shift from high intensity exercise to low resistance, medium intensity cardio. Fast walking, steady cycling and elliptical machines at the gym should keep you in shape without building muscle bulk.
THE TRADE-OFF
Muscle is critical to long-term health and strength, which are ultimately more important than a proportionate figure. Maintaining health should always be your first goal in fitness. As you work to decrease muscle mass, don’t stop exercising and don’t under-nourish your body. Make sure you are working to perfect your ideal shape and not someone else’s.
Something else to keep in mind: 95% of women do not have stick-straight figures. We’re not meant to. That’s why he new ideal for women on the runway is more pear-shaped, curvy and “real.” Check it out.
And, as we mentioned before, decreased muscle mass may slow your metabolism. There’s a chance your body will start to burn fat less efficiently, and you’ll need to spend twice as much time at the gym to maintain your shape. In the end, you may just decide that you like that extra muscle, after all!
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February 16, 2010 at 8:56 am
I too bulk up fastest in my legs. But I really like the statement to make sure that you are working to perfect YOUR ideal shape and not someone else’s. I know that I will never be proportionate… I’m just not built like that! But I can keep trying to be as in good shape as I can be.
February 16, 2010 at 1:53 pm
90% percent of the women I know say the same thing: they bulk up faster in their legs. I don’t think anybody considers themselves “proportionate.” It sounds like strong legs are the norm, ladies!
[...] reason the body bar beats dumbbells: you can use it to tone your legs. Most women want long, lean legs, which is where the body bar is a great asset. Adding resistance with the bar lets you build and [...]