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Food for Big Booty Gains
The effects of Running on Legs My first attempt at working out to lose weight had me jogging in the park for about an hour. However, I soon grew dismayed that while I was losing some weight, my thighs appeared to be getting bigger! But do any research on the web and you will be confused for days. So what exactly is going on here? Cardio exercise will burn calories for sure, so one would think running, which is a great form of cardio, would melt the fat off your body. And this is actually true. Even ectomorphs will find their upper bodies responding quickly to this form of cardio, but the magic question is will running effectively target and get rid of the stubborn fat most women hold on to in their legs? Unfortunately, the answer is not so cut and dry. You see, there are a lot of variables to take into consideration such as the length of time spent running, the intensity whether you are activating slow twitch or fast twitch muscles , your current body fat and muscle composition, the ability for you to build muscles, your muscle memory, your perception, the effects running have on your appetite, etc. In fact, it can be considered over training. Not only will the muscles become engorged with blood and the lactic acid fluid released in your legs make them swell and appear bigger, but once the torn muscles heal from all the tears and strain, they will grow. One factor many people erroneously belive is progressive overload from running will cause muscle gains and make their legs bigger. First, yes, progressive overload does cause muscle growth. This means if you were able to lift 5 lb. The inches on your legs will increase though if you are running 3 miles for one week and then start doing 4 miles the following week, provided you are doing so at a very fast pace and engaging your fast twitch muscles. Does this mean that you should continue to do 3 miles of running forever to lose the fat from your legs? Even more food for thought, if you run often chances are you will get better at it. As you get fitter, the work required to do 3 miles will lessen. If you try to run the 3 miles faster, you leave the aerobic zone and enter the anaerobic zone. And we already covered what will happen when you try to run longer eventually you will adapt to that and have to keep increasing the length of your runs to burn the same amount of calories, which is not sustainable or if done at a high intensity will build up your leg muscles. Are you starting to see why the act of running may make your legs bigger? The most common reaction to us getting more efficient at running is to push ourselves harder. A lot of runners have this cardinal rule that fueling up on carbs is necessary before and after a long run. The thought process is that they will require a lot of energy to complete their workout, which carbohydrates provide. Thus, the more carbs, the longer and more intense the individual can work out. In fact, by not introducing carbs before you train, you force the body to turn to fat for fuel. This is called being a fat burner or fat adapted. In order to lose the fat from your legs, your body has to burn the stored fat. The second problem with carbohydrates is that they have been proven to be addictive and increase your appetite, generally for more carbs and sugar. Fighting real feelings of hunger and craving is a losing battle, and most women will end up caving eventually. Secondly, when you eat carbs your insulin levels will experience a spike.
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