Advice on Losing Lower Body Size

gavink

im looking for some advice.

ive been training hard for about 3 years now and within the last 3 months i decided to bulk up for a big sports event i had. i went from 200lbs and a decently low body fat % to 228lbs in about 2 months and my bodyfat naturally increased. i know that i had to put on the weight quickly and in this timeframe and that a big majority of that weight wouldnt be muscle. so, the event has come and gone and i now wanna get back down to 200lbs again.

im not too bothered about losing much from the upper body, its really the stomach, butt and legs i want to lose the weight from. even though i put on some fat the vast majority of what i have is still muscle from the waste down.

all along my gym cardio has been about 12mins on the stationary bike 3 times a week. im now doing a lot more ab work, cut back on what ive been eating (but still having light breakfast 7am, healthy dinner 1pm and light supper 8pm), lightened the weight im exercising with, cut out my legs day (weight exercises) and also cut out my protein shakes.

my new routine is:
day1 (mon) - shoulders/chest (ligher weights, longer reps), 15mins cross trainer and treadmill
day2 (wed) - 30mins cross trainer, 30mins treadmill (instead of legs legs day)
day3 (fri) - arms/back (ligher weights, longer reps), 15mins cross trainer and treadmill

my thinking was by cutting out legs day i wont be adding anymore muscle to my lower body and should be able to decrease in size. does anybody have any other tips or more advice on how i can lose size from the waste down?

rasherboy

dont cut out your legs day as it will let all ur leg muscle turn to fat! when losing weight the same as putting it on...it cant be said where it will go or be lost from! the only thing you could try and do is tone up your legs this might make your leg weight look less! i cant think of anything else! sorry!

logic1

rasherboy wrote:

dont cut out your legs day as it will let all ur leg muscle turn to fat!

Oh for ****s sake.

when losing weight the same as putting it on...it cant be said where it will go or be lost from! the only thing you could try and do is tone up your legs this might make your leg weight look less! i cant think of anything else! sorry!

Right......

The natural fat deposition pattern for a man will be to put most weight around the stomach. So it follows that if you lose weight you'll lose most from the areas which are natural stores, hence instead of worrying about how to lose fat from a specific area just focus on losing fat and you'll find it'll automatically effect the areas with greatest storage.

Next point you need to do more medium intensity cardio. Don't cut out leg day, you'll simply end up with less muscle and the same amount of fat giving the appearance of being even fatter.

Do 3 sessions of cardio 30 to 45 minutes each at medium intensity. Diet is the absolute most essential part of losing fat. Small meals eaten frequently throughout the day keep the body supplied with energy without any excess going to fat stores.

So 4 to 5 meals per day every 3 hours. 3 months or so and you'll be back down to where you started without excessive muscle loss.

.logic.

gavink

logic1 wrote:

cut out leg day, you'll simply end up with less muscle and the same amount of fat giving the appearance of being even fatter.

if this is fact then thats pretty much the answer i was looking for. i was presuming that by not doing leg weights the muscle would obviously decrease and by doing extra and more regular cardio that would keep the fat at bay. my leg size is mostly due to muscle, so i was just concerned that by continuing doing leg weights they would not get smaller, there's not much fat to lose from there.

celt2005

Gav,


Start doing Olympic lifting, this will give you explosive strength, and is high cardiovascular work, that will have high anabolic effect on your system, Its really good all over training, get a trainer to show your squatting etc..., if done wrong, can damage you, try hercules gym, Lurgan St.



Add more Protein to your diet, light breakfast ( 6 eggs etc), cut carbs and increase unsaturated fats (oils etc ...) , dropping leg days will have the effect of slowing your progress, one good legs day , is better than torso/arms training, as legs have bigger muscles to fatigue !!!