[n88tr]

I've been squatting and pressing my legs for almost 2 years now, though I've only been taking creatine and paying very close attention to my diet for the past few months now [3 in fact].

about the numbers: the first is what I do for my first real set after warmup sets, the last number is where I do reps till failure [aim for 6-8 reps though, 4 sets total]

I do squats [machine, free weighted squats are hard for me in this exercise] at 200 lbs and max out at 300

Leg press [200 lbs and max out at around 580]

Leg extension [most fun] for 150 - 300 lbs

Leg curl [both legs] 90 -150

leg curl [single] 60-90

hamstring extensions, 100-150

standing calf raises, 100-250 [250 is rare though, mostly 200 max]

seated calf extension [using leg press] 312 [machine only goes that high]

seated calf extensions [single leg], 170-200 lbs

I still have a lot of fat on my legs, is there any other way besides hard cardio to take the fat off my legs?

Thanks.

[deeturnerjr72]

I dont think its possible to spot reduce fat on your legs. Your gonna have to get your diet in check for your goals and do high intensity workouts and cardio more than likely.

Go here for diet information on cutting the fat.

A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton

[aznsyndicate609]

Strict diet and cardio is the only solution.
Are you making sure you are having a full range of motion in your leg exercises (deep squats, not half assed squats)
Are you holding it at the top of the movement for leg extensions and really squeezing it?
Try these things if you haven't.

[breezyn9]

You cant choose where your fat reduces, just need to have a strict diet and high intensity with little rest workouts.

[Tall HardGainer]

If you want to, do cardio after your training sessions, although people say you can't spot reduce, in actuallity you can to some degree, by training a muscle and then doing your cardio afterwards, you have a lot of blood flow in that area which aids in moving fat cells around the body using them as energy to power you through your cardio. Now I know doing this after legs sucks, but I have done this in the past and have had success with it, so good luck.

Welcome to the Dungeon.

[rIPPDUP]

all about the cardio mate. and a serious diet. CUT DIET.COM

[Thomas_Rivera]

Spot Reduction is impossible without lipsuction. The thermogenesis that the surrounding fat experiences when you workout is negligable at best. For bodybuilding purposes you shouldn't do intensive cardio after working out. My right calf is naturally less vascular than my right, with just a few pounds lost this week I can see more definition.

You might naturally hold more weight around your legs, everyone holds fat less differently and the most effective way in the end to get definition is just to diet with cardio.

If you want, you should look into HIIT training on non lifting days during a cut.

[n88tr]

Well last night [after the thread start] I went to do shoulders and lats but before the weights I ran for 2 miles straight. I've been lacks on my cardio since my dumbass PT said I was thin enough, since that I must have gained 10 lbs, not muscle even though my diet was even tighter.

So this morning I can barely walk, lol, it hurts so much but I think I'll be eating extra chicken today with my creatine. Today is Back so I'll be going in for that later.

I know I need to do more HIT sessions, and I REALLY WANT to but since I've been out of it for months [2-3], it's hard to get back into it full swing, but I'll get there.

Thanks guys.

[justlift32]

do your cardio after your workout, not before.

[breezyn9]

Yep, cardio after a workout helps definiton and cutting.

[n88tr]

Thanks, will do! I assume it'll be a lot harder but usually that means, imo, you're doing more work, as long as there's no pain of course.

[n88tr]

Well I've been doing low intensity cardio for 45 mins everyday, and if it was a weightlifting day I did it after that. I've been getting extreme pain in my legs, the back [calf] and the front of my leg. I voiced my concerns to my mother and she said it was probably "leg splints" and that I should take a few days off of the cardio. I took yesterday and the day before off from the cardio and I am hoping to ease back into it tomorrow with 20 mins of low intensity and slowly ease the time spent back up to 45 mins.

It really hurt, like shooting pain [but I ignored it, bad on me] but it was only when I was walking, I didn't feel it so much when I was jogging and I didn't think I felt it while running.

Any advice besides just taking it easier? I don't think it came from the weights; I didn't injure myself, use bad form, or take on more weight then I normally do so I take the advice from my mother that it's from my crazy drive to lose weight by doing cardio every single day.