QUESTION:
I am 45 yrs of age and trained many years with a wealth of knowledge when it comes to exercise. My problem is I want to increase leg size, this has always been a problem, crap legs runs in the family so I don't expect miracles. At the same time I need to lose approx 20-25lbs body fat which is proving to be a nightmare now that I am older. I do my weights, and then cardio on none weight training days, which includes bag work and jump rope amongst other things, but nothing changes. My concern is that if I receive help with losing some body fat my legs will shrink to nothing, Can I lose some body fat and still improve my legs?
Exercises for my legs vary in order every 8 weeks, leg ext squat, leg press, leg curl, stiff leg dead lift & some times roman chair squat. Reps very 5X5 or 6-8 10-12 15-20 every 8 weeks and at present I train 3x week back-chest rest legs -shoulders rest biceps-triceps, after 8 weeks I will change to perhaps chest-biceps legs on there own rest shoulders-triceps, then back on its own and rest. There are many combinations I use each 8 week period and this always keeps things interesting. I have tried all sorts 10x10 gvt gironda 8x8 and 6x6 standard methods super sets and trisets. Many thanks for your time.
ANSWER:
It is definitely possible to maintain size in your muscles while you lose weight (fat). There are a few reasons why people often lose a significant amount of muscle during a weight loss program. Out of all the reasons the one you should be worried about is insufficient calorie/protein intake in relation to the amount of protein catabolism in the system. During weight loss there will be less anabolic hormones and available energy for reparation of muscles after training.
Just as you cannot eat the same way when trying to lose weight that you were eating when you were trying to put it on, you simply just cannot train the same way as when you were trying to build mass as you're dieting to lose weight. Your lifting routine, specifically your leg routine sounds pretty comprehensive. It is recommended you dramatically lower your weight training volume while you lower your caloric intake and increase your cardiovascular activity to burn.
Since weight training has become in vogue over the past 10 years people are beginning to get the wrong idea that weight training is the best thing for fat loss as well as building muscle. Weight training is solely a stimulus for your body that depends completely on your diet. If you weight train too much and don't consume enough calories it will have negative effects on your body including fatigue and loss of muscle mass.
Your goal with weight training is simply maintenance your current muscle mass. You can minimize losing your leg mass by performing shorter duration workouts. You do not need more than 3-6 sets of exercises for muscle group to maintain muscle. In fact numerous studies have shown that a single set of weight training can be just as effective. Including High Intensity Interval Training (HIIT) in your cardio program as opposed to mostly marathon style workouts will also help. If you properly replenish your energy after HIIT workouts you are less likely to lose muscle mass as opposed to long duration workouts which are more likely to use your body protein as fuel.
Last but not least, your diet needs to stay balanced. Eating 4-6 small meals per day, each containing adequate protein, carbohydrate and fat will help keep your insulin levels stable throughout the day. You will be less likely to overeat, hindering your weight loss and you will be less likely to crash during a workout. You may want to check out these combination exercises which will lessen your time in the weight room, work the full body quicker so you can concentrate on your calorie incinerating cardio.
