Nature abhors excesses. Both lack of muscle mass and its excess look equally unattractive. Especially often women suffer from excess volumes. But, unfortunately, it is much more difficult to reduce leg muscles than to build them. Professional athletes refer to this process as “drying”.
It is necessary
- - a diet low in protein;
- - exercises for small isolated muscles;
- - daily long workouts;
- - endurance work.
Instructions
Step 1
Be patient. Drying muscles is a very long, monotonous and boring exercise. You will have to give up power, high intensity and shock loads. This will lead to the gradual replacement of fast muscle fibers with slow ones.
Step 2
The main exercise that allows you to dry out the muscles is a long, calm run at an even pace. Such workouts will not only rid you of subcutaneous fat, but also tighten your leg muscles. Do not run over rough terrain, uneven loading will cause muscle growth, not shrinkage.
Step 3
Give up stress on the large muscles: the quads of the thighs should be resting. Make small muscles work. You don't need squats, lunges, and leg presses. The main exercise that dries up the calves is calf raises in a sitting position, it will have to be done for a very long time - 200-300 lifts daily.
Step 4
Forget about any weights. The extra weight activates fast muscle fibers and increases their volume. Work without load or with minimal weight.
Step 5
Focus on endurance training. Marathon runners and skiers should be your example. By the way, these are wonderful sports that remove volumes well. Compare the looks of a sprinter and a stayer, and you will understand in which direction you need to go.
Step 6
Exercise should be daily. Slow muscle fibers require daily routine work. Only in this case will they begin to gradually replace the bulky fast muscles.
Step 7
Cut back on protein in your diet. Combining a low-protein diet with low-intensity endurance training will help you achieve the results you want. Deprive fast muscles of the nutrient medium, and they themselves will begin to shrink.
Step 8
After exercising, try to eat foods that contain slow carbohydrates. The body must renew the resources spent on training due to the protein contained in the muscles. Therefore, protein foods can only be eaten three to four hours after training.
