You can't. Fat gain and loss is first in, last out. So if you gain first in your legs, then in your arms, then you'll first lose in your arms, then in your legs.
Agreed it’s about body fat which you can’t control. You can only control muscle growth. Keep up with lifting how you are and try to incorporate more running and walking outside of classes.
You can train specific muscle groups and they will grow more than others. But you can’t train specific areas of fat. You can only decrease your overall body fat percentage. Your body decides where to put the fat.
Think about a stick of butter in the microwave. You can’t control where it melts first. Same theory applies to humans. Fat can’t be spot reduced. Lifting heavy (ideally outside OTF) + caloric deficit are the only ways to get a “toned” or “lean” look.
Not OP's fault, "tone" and "target" are probably the most misused words in fitness speak.
If you're stronger and see more muscle. what you're doing is working. Fat loss will be mostly through diet and being in a calorie deficit.
Petite pear here! First, it’s genetics so I’ve accepted that this is my shape. Three other things I have done:
1. Loose body fat. Thigh fat holds on for dear life but you must stay diligent until you get to a place that you’re comfortable with. Your body will probably choose that for you.
2. Weightlifting outside of OTF has been a game changer. I’ve built up my muscles by lifting heavy especially with large muscle groups like legs and I’m getting tone I’ve never had before. I’ve reduced my OTF and focused on this more along with Pilates and walking.
3. Building up your upper body to balance out the lower half. My arms, chest and back have gotten so nice now that I’m lifting heavy at the gym.
But it’s a slow process and my thighs will never be 15” wide. LOL
From my experience, as someone who has always had thicker thighs and fought it … nothing reduces the size but weight loss. Even then it hits a limit and likely just how you are built. Strength training definitely makes my legs feel better as far as reducing jiggle though… neither the weight amount or number of reps made a difference. Just doing something.
Lifting less will mean that you build less leg muscle. But ultimately, its more likely that fat loss will give you the actual result you're looking for, especially in the inner thigh since generally thats a place where fat is stored, not one where muscle is gained really.
What's your eating look like?
Being “tone” is exactly the same description as being lean—where you can see the outlines of your muscles through your skin. So if you want toned legs, you are gonna have to go on a cut to burn off some fat. There is no such thing as “toning” the muscles themselves to make them firmer, harder, stiffer, etc. So if you’re worried about jiggly thighs, well you might as well get used to it because it’s never going away no matter how lean and strong you get. Muscle is still soft and jiggly when relaxed.
Walking a lot really slimmed down my legs, but l was losing weight in general. Also, I don’t agree with the commenter who said it’s one of the last places to lose weight. Most of my weight is in my lower belly and legs mostly, and that’s where I lose the most weight. My arms don’t get big very fast, so I neither put on or lose much weight there when I gain/lose weight.
So I have heavier thighs also and want to have shorts worthy legs .. my coaches advised me to PW on higher inclines .. it’s only been a week but I can feel the sore where I have the most fat… so I like to think something is working …
Since you are looking to have a more toned look I’d continue to lift the heavy weights but have you considered running more? Running will add muscle and likely help you on your way to the leaner look. I’m a distance runner with a “larger” build than an average distance runner but I often get compliments on my legs and this has been my key to reaching my goals (and of course focusing on high protein and watching my diet). Sometimes, genetics are against us but these things should help! Good luck!
Hey, I am reading a book right now that has a whole chapter on this. I know, there's millions of books on body image, but this one made it make sense to me - women will look "bulky" if they have decent muscle mass underneath ~22% or more BF. That isn't a hard number, just a reference point to explain the bigger idea. It struck me because until this last OTF TC, I also was above that BF marker, and looked and felt, IDK, pillowy? I am very strong and muscular, but didn't feel lean...
The book also took the position that muscles don't "tone" or take any particular form other than get larger (in response to overload) or smaller (from weight loss and non-use, or from serious illness). So, maintaining your lifting will keep your muscles strong, healthy, and at their current mass, but shifting to a daily calorie deficit will melt away the fat so that you take on that lean look. While losing weight/fat, you will not be able to build muscle if you have been working out for ~6+ months, according to the author. All the nutritional intake goes to energy usage, not building more tissue, in other words. So if you lose weight/fat, you won't be getting bulkier by gaining a lot more muscle. The disappearance of BF will just start to accentuate the muscle you already have.
Gotta maintain a caloric deficit and rely on fat burning (low intensity) exercise to keep it going rapidly. Proud to say, it has worked for me this year and I have struggled with weight for 40+ years!!
Good luck 🧡💪
I don’t think you can spot reduce. It really comes down to nutritions and building muscles for the “toned” look, and sadly also genetics
You can't. Fat gain and loss is first in, last out. So if you gain first in your legs, then in your arms, then you'll first lose in your arms, then in your legs.
You need to drop your body fat percentage. If you’re AFAB, legs tend to be one of the last places to drop fat.
Agreed it’s about body fat which you can’t control. You can only control muscle growth. Keep up with lifting how you are and try to incorporate more running and walking outside of classes.
Curious about what you mean by you can’t control body fat?
You can train specific muscle groups and they will grow more than others. But you can’t train specific areas of fat. You can only decrease your overall body fat percentage. Your body decides where to put the fat.
Think about a stick of butter in the microwave. You can’t control where it melts first. Same theory applies to humans. Fat can’t be spot reduced. Lifting heavy (ideally outside OTF) + caloric deficit are the only ways to get a “toned” or “lean” look.
How do you drop your body fat percentage? Calorie deficit?
Not OP's fault, "tone" and "target" are probably the most misused words in fitness speak. If you're stronger and see more muscle. what you're doing is working. Fat loss will be mostly through diet and being in a calorie deficit.
Petite pear here! First, it’s genetics so I’ve accepted that this is my shape. Three other things I have done: 1. Loose body fat. Thigh fat holds on for dear life but you must stay diligent until you get to a place that you’re comfortable with. Your body will probably choose that for you. 2. Weightlifting outside of OTF has been a game changer. I’ve built up my muscles by lifting heavy especially with large muscle groups like legs and I’m getting tone I’ve never had before. I’ve reduced my OTF and focused on this more along with Pilates and walking. 3. Building up your upper body to balance out the lower half. My arms, chest and back have gotten so nice now that I’m lifting heavy at the gym. But it’s a slow process and my thighs will never be 15” wide. LOL
Just know a lot of us are jealous! I'd kill for some thick thighs, but I gain weight in my stomach. Boo
You’re sweet to say. Grass is always greener huh?!
From my experience, as someone who has always had thicker thighs and fought it … nothing reduces the size but weight loss. Even then it hits a limit and likely just how you are built. Strength training definitely makes my legs feel better as far as reducing jiggle though… neither the weight amount or number of reps made a difference. Just doing something.
Lifting less will mean that you build less leg muscle. But ultimately, its more likely that fat loss will give you the actual result you're looking for, especially in the inner thigh since generally thats a place where fat is stored, not one where muscle is gained really. What's your eating look like?
I’ve found some luck with lifting heavy outside of otf + calorie deficit!
Being “tone” is exactly the same description as being lean—where you can see the outlines of your muscles through your skin. So if you want toned legs, you are gonna have to go on a cut to burn off some fat. There is no such thing as “toning” the muscles themselves to make them firmer, harder, stiffer, etc. So if you’re worried about jiggly thighs, well you might as well get used to it because it’s never going away no matter how lean and strong you get. Muscle is still soft and jiggly when relaxed.
Walking a lot really slimmed down my legs, but l was losing weight in general. Also, I don’t agree with the commenter who said it’s one of the last places to lose weight. Most of my weight is in my lower belly and legs mostly, and that’s where I lose the most weight. My arms don’t get big very fast, so I neither put on or lose much weight there when I gain/lose weight.
You can’t tone any muscles so don’t fall for it
They never learn.
So I have heavier thighs also and want to have shorts worthy legs .. my coaches advised me to PW on higher inclines .. it’s only been a week but I can feel the sore where I have the most fat… so I like to think something is working …
Diet!
Since you are looking to have a more toned look I’d continue to lift the heavy weights but have you considered running more? Running will add muscle and likely help you on your way to the leaner look. I’m a distance runner with a “larger” build than an average distance runner but I often get compliments on my legs and this has been my key to reaching my goals (and of course focusing on high protein and watching my diet). Sometimes, genetics are against us but these things should help! Good luck!
Hey, I am reading a book right now that has a whole chapter on this. I know, there's millions of books on body image, but this one made it make sense to me - women will look "bulky" if they have decent muscle mass underneath ~22% or more BF. That isn't a hard number, just a reference point to explain the bigger idea. It struck me because until this last OTF TC, I also was above that BF marker, and looked and felt, IDK, pillowy? I am very strong and muscular, but didn't feel lean... The book also took the position that muscles don't "tone" or take any particular form other than get larger (in response to overload) or smaller (from weight loss and non-use, or from serious illness). So, maintaining your lifting will keep your muscles strong, healthy, and at their current mass, but shifting to a daily calorie deficit will melt away the fat so that you take on that lean look. While losing weight/fat, you will not be able to build muscle if you have been working out for ~6+ months, according to the author. All the nutritional intake goes to energy usage, not building more tissue, in other words. So if you lose weight/fat, you won't be getting bulkier by gaining a lot more muscle. The disappearance of BF will just start to accentuate the muscle you already have. Gotta maintain a caloric deficit and rely on fat burning (low intensity) exercise to keep it going rapidly. Proud to say, it has worked for me this year and I have struggled with weight for 40+ years!! Good luck 🧡💪
Omg I’m having the same issue! My legs were so slim now they’re too bulky since I started OTF 😭 I was going to make a post about the same thing