what exercises in the gym can i do to turn my leg fat into muscle?
i’m 5′4" and 103 pounds. i know i’m already super skinny so i dont want to get any skinnier. i actually want to gain some weight and make my legs a little fuller. although my legs are super skinny, theres a lot of fat on it (no meat or muscle) what exercises at the gym can i do to turn my leg fat into muscle? running? biking? or will these exercises just make my legs thinner?
please&thank you!
and i’m 16 
Your legs already have plenty of muscle on them.
Untrained muscle feels exactly the same as bodyfat, so a lot of people think that they are fatter than they are. The fat is on the outside, so even a moderate layer can hide the untrained muscles concealed underneath.
To strengthen these muscles, making them tighter and more firm, you need to exercise against heavy resistance. The right kind of load will exhaust the muscle you’re training after a low number of movements.
Exercises that can be measured in minutes will make your legs stronger, but also skinnier, because they increase the density of the muscle tissue so that it takes up less room.
You don’t need to use weights & gym machines; Martial Arts training, or Cycling hard, can also strengthen and tone your legs without sacrificing shape or size.
In the gym, a Leg Press machine is the usual way to train for size, strength or tone in your legs. As you get used to the way these muscles work, you might start to perform ’squats’ with a barbell, and other more specialised leg exercises.
Try getting a book about bodybuilding from the library, so that you can find out how these athletes develop their leg muscles. You don’t need to be aiming for a monster physique in order to find that kind of information useful.
April 25th, 2010 at 2:59 pm
You can’t turn fat into muscle, they are two separate entities.
To build up your muscle mass in your legs, exercises like squats, leg extensions, leg presses should do the trick.These exercises will not make your legs thinner, they will bulk them out with muscle, expecially squats. try to work in the 8 reps range for building size. If you find you can do more reps, then add more weight so the reps drop back down to around 8 reps.
You need to also have a good diet in order to muscle. Sounds like to me you need to reduce your bodyfat and in its place build some lean muscle.
To do this you will need to eat a good diet high in good fats from foods like (salmon, herring, mackrel, olive oil, etc)> Also, your carbohydrates should come from low GI food sources such as wholegrains, brown rice, wholemeal pasta etc.
Your diet is key to building muscle, more so than the training part, so get your diet correct and the results will follow.
I would suggest consuming a 50-60% carbohydrate, 20-30% protein, and the remainder from fat diet.
Try and aim for around 1,500 calories a day. You dont give me your age so I can’t be more specific.
Hope this helps.
References :
Myself. 16 years personal experience. Nutriton specialist & personal trainer.
April 25th, 2010 at 3:43 pm
Your legs already have plenty of muscle on them.
Untrained muscle feels exactly the same as bodyfat, so a lot of people think that they are fatter than they are. The fat is on the outside, so even a moderate layer can hide the untrained muscles concealed underneath.
To strengthen these muscles, making them tighter and more firm, you need to exercise against heavy resistance. The right kind of load will exhaust the muscle you’re training after a low number of movements.
Exercises that can be measured in minutes will make your legs stronger, but also skinnier, because they increase the density of the muscle tissue so that it takes up less room.
You don’t need to use weights & gym machines; Martial Arts training, or Cycling hard, can also strengthen and tone your legs without sacrificing shape or size.
In the gym, a Leg Press machine is the usual way to train for size, strength or tone in your legs. As you get used to the way these muscles work, you might start to perform ’squats’ with a barbell, and other more specialised leg exercises.
Try getting a book about bodybuilding from the library, so that you can find out how these athletes develop their leg muscles. You don’t need to be aiming for a monster physique in order to find that kind of information useful.
References :