I have been working out since Christmas and I seem to have gained large muscles in my calves and nothing much else, with my stomach it is still flabby, my arms have tiny bingo wings. It’s just my legs.
A co-worker said I could be a soccer player with my legs lol.
What type of workouts are you doing? I used to do exclusively running and cardio and also had super muscular legs. I started doing more strength training a year ago and have been getting more of a balance with my upper body. Try finding some exercises targeting upper body muscle groups if you’re not doing so already. Also, keep in mind that leg muscles tend to be some of the easiest to build because we use our legs so much. It took longer for me to notice changes in my upper body than in my legs, but I did see changes after a couple of months.
If you aren’t doing arm or ab exercises, you aren’t going to build those muscles. You need to start mixing up your routine and doing bicep, tricep, back, shoulder, chest, and abdominal workouts to start seeing big differences in your upper body!
You need to step up your arm routine. Increase the weight. You are a lady and will not get super bulky. I have female friends who do body building competitions and if they are not flexing, you can’t tell that they are actually ridiculously buff.
As far as abs go, you need to lose fat before you will see any muscle definition. It’s possible that you have big ab muscles that are just covered that you can’t see right now. IF you already have a flat stomach but it’s just not muscular, you just need to step up your ab routine.
I spend 30 minutes on abs when I’m at the gym, it wasn’t until I started this routine until I started to see any muscle definition. I used to just do 500-1000 “crunches” and this gave me no results. Try ab-ripper-X (you can find a video on youtube for free) this is a 17 minute long routine. I do this routine twice, 3-5 times per week.
If you’re not doing any specific exercises or weight lifting to target those areas, you’re not going to see a change. Everything you’ve listed is only cardio or leg-specific. Ditto PPs that said strengthening ab muscles alone won’t eliminate ab flab. You need a combo of cardio and weights to be really effective.
@SmileyKitty: I am a muscular calf kinda girl…..I do very targeted specific exercises to prevent my calves from getting too big. I run and do eliptical, but I try to avaoid any exercise that require my calf to flex or work…..So far so good….I can fit in boots.
@SmileyKitty: Also I realize eveyone mentions upper body…yes do that….but after reading the types of exercise you do….STOP doing steps and staires….those build up calf muscles fast if you are anything like me….I avoid those like the plauge. Running and eliptical are good because you are not flexing the calves while doing it.
But they are basically a full body workout, you get core, shoulders, triceps, chest, thighs, butt, and cardio.
Here’s how to do them!
As far as weights go, since you don’t have a gym, you can buy adjustable weights for around $80-$200 depending on how heavy you need them/quality (I usually go mid-range as long as the reviews are good.) You can find them at walmart, target, amazon.com, anywhere 🙂
@SmileyKitty: Do bodyweight exercises, like pushups and tricep presses; do should-width ones and wide-arm ones to work all your arm/shoulder muscles. Start from your knees if you can’t do them with good form, because bad form won’t build muscle, just hurt you.
For abs, you can do lots of things – planks will work your shoulders and back at the same time, leg lifts are easy on the back but work wonders, and the traditional crunches/sit-ups/bicycles are ok as long as you don’t have back problems.
If you want, try and find other exercise classes, too. Belly dancing should give you an all-body workout, but it’s possible you’re not in good enough shape for it to really work you yet. Try zumba and martial arts – they tend to be balanced between high cardio and good overall muscle work outs, although the quality of martial art school you go to will really impact what you get out of it.
I wouldn’t necessarily cut back on the leg exercises, because impact (from running stairs, etc) is really good for bone density and your joints, which just gets more important with age.
Instead of just walking going up and down stairs, step exercises, yoga, belly dancing, i would suggest some extreme cardio, like 6-8 miles a week of treadmill or elliptical or outside or zumba from youtube videos. High Intensity exercises that get your heart pumping is the key. Im not a trainer or expert by anymeans but im on weight loss journey myself and i have been told time and time again that 1 lbs equals 3500 calories. and thats what you have to burn in order to get rid of a molecule of fat. Just keep trying different exercises and mixing the rotations up. Also i saw that you said you dont have weights, a home made weight can be made with a both of sand (but who has sand lying around or ice… which is really cold… thats all i got! 🙂