Leg question from a fat guy...

[TheNewGuy]

Hi folks...

Recently, I've started to take better care of myself, as I am obese. I've lost in the neighborhood of 100 lbs, and while I walk a fair amount as well as go to the gym, the one place I don't appear to have lost any weight is around the ankles, and the front of the leg just above the ankle joint. I do have those extremely large lower legs at the ankle and I was wondering if anyone knew of any exercises that would help me reduce that leg size.

No judging please, as it was difficult enough to post this on the forums. Any assistance would be greatly appreciated.

 

[smackababy]

For starters, lurker status confirmed.

Second, congrats on losing so much weight and changing to a healthier lifestyle! Keep it up.

Third, you can't really target fat like that. All you can do is lose fat and hope it comes off in the right place. As you continue to lose weight, that fat will dissipate just like other fat. It might not be in the order you want, but it will happen eventually.

 

[z1ggy]

For starters, lurker status confirmed.

Second, congrats on losing so much weight and changing to a healthier lifestyle! Keep it up.

Third, you can't really target fat like that. All you can do is lose fat and hope it comes off in the right place. As you continue to lose weight, that fat will dissipate just like other fat. It might not be in the order you want, but it will happen eventually.

Yep for sure. I recently lost about 3% body fat. But of couuuursee I still have the love handles. The fat came off my arms, abs and legs, but not the place I wanted it gone the most! Oh well, just keep on working.

 

[RandomWords]

Yep for sure. I recently lost about 3% body fat. But of couuuursee I still have the love handles. The fat came off my arms, abs and legs, but not the place I wanted it gone the most! Oh well, just keep on working.

It might sound stupid to you, but make sure your glute medius isn't tight... sometimes that is the cause of keeping those love handles.

 

[RandomWords]

Recently, I've started to take better care of myself, as I am obese. I've lost in the neighborhood of 100 lbs, and while I walk a fair amount as well as go to the gym, the one place I don't appear to have lost any weight is around the ankles, and the front of the leg just above the ankle joint. I do have those extremely large lower legs at the ankle and I was wondering if anyone knew of any exercises that would help me reduce that leg size.

Congrats on working on yourself and your weight loss...

Like another said - you can't really target just a specific area - it comes off in layers...

Here's some info off an article that you can apply to your legs and ankles: "First of all, your body stores fat in your midsection (your abdomen, hips or buttocks) due to basic biomechanics. The midsection of your body is the best place to store extra energy because it takes less energy to carry it around. Remember, fat storage is a survival strategy, so your body wants to maximize energy efficiency in the creation, storage and use of body fat."

If you ever had liposuction, it could also explain why your fat gets stored at your ankles.

One thing that MAY help; is if you have any tight muscles that are restricting blood flow to that area, you might want to work on loosening them up, just to make sure you have good circulation for the breakdown of the fat.

 

[z1ggy]

It might sound stupid to you, but make sure your glute medius isn't tight... sometimes that is the cause of keeping those love handles.

I'm guessing that is my large ass muscle?? But anyway, I can't really imagine why that matters? Love handles are basically due to fat...

I've heard of having tight hip flexors being responsible for having a slightly bulging lower belly though, but it doesn't affect the fat %.

 

[RandomWords]

I'm guessing that is my large ass muscle?? But anyway, I can't really imagine why that matters? Love handles are basically due to fat...

No... the big one is the Glute Max. This one is under it; mainly the portion on the lateral (outer) body.

Well... you could either try keeping it loose for a couple weeks - (a couple times a day with a soft ball/fingers should help - just feel for any tightness with your fingers) - and see if that helps - or not - you don't have to try it. Keeping a muscle loose won't harm you any, and it literally takes only two to three minutes to loosen them both and should start staying loose on its own after awhile - unless there's some other muscle/cause keeping it tight.

 

[TheNewGuy]

Thanks folks...

I didn't think there would be much I could do....

Thanks again...

 

[TheNewGuy]

Actually...one more question, regarding that "aching" feeling the next day. For whatever reason, I rarely get that feeling, although I do currently have that feeling in abs after trying the ab-core machine yesterday for the first time.

Usually, when I do weights, I'm doing 3 sets of 10, and by the end of the set, the lactic acid has really kicked in and I'm struggling. In addition, I'm usually using the same weight for the first two sets, and upping it for the third set. I'm not trying to be Mr. Olympia, but I am trying to get stronger (while losing weight at the same time)....

Thanks again.

 

[RandomWords]

Actually...one more question, regarding that "aching" feeling the next day. For whatever reason, I rarely get that feeling,

Do you want to know how to get that feeling? Is that the question?

Assuming all else is correct, put your reps down to 8 at least and lift a little heavier. The weight should be enough that you hit all sets of 8, but can't do more than 10.. if you feel like you can do many more than that after 8 you need to increase your lifting weight... but that is just my advice. There's people more experienced here that could probably give you better.

 

[Zivic]

Hi folks...

Recently, I've started to take better care of myself, as I am obese. I've lost in the neighborhood of 100 lbs, and while I walk a fair amount as well as go to the gym, the one place I don't appear to have lost any weight is around the ankles, and the front of the leg just above the ankle joint. I do have those extremely large lower legs at the ankle and I was wondering if anyone knew of any exercises that would help me reduce that leg size.

No judging please, as it was difficult enough to post this on the forums. Any assistance would be greatly appreciated.

my initial thought is retaining water in that area. with being 100 lbs overweight you could have had a number of related issues.. diabetes, kidney, clots...

other than that, keep on keeping on and it should go away.

 

[smackababy]

Actually...one more question, regarding that "aching" feeling the next day. For whatever reason, I rarely get that feeling, although I do currently have that feeling in abs after trying the ab-core machine yesterday for the first time.

Usually, when I do weights, I'm doing 3 sets of 10, and by the end of the set, the lactic acid has really kicked in and I'm struggling. In addition, I'm usually using the same weight for the first two sets, and upping it for the third set. I'm not trying to be Mr. Olympia, but I am trying to get stronger (while losing weight at the same time)....

Thanks again.

That aching feeling is from your muscles getting micro tears and rebuilding themselves (and that is what you want). And, if you've been lifting for awhile, you body is used to it and you don't get the same soreness. I lift everyday and unless I am actually doing a move that uses the muscles I just worked, I rarely feel any soreness.

As far as getting stronger, I would look at a program. You didn't mention if you were doing some kind of structured program or just kind of doing some things you found online. Starting Strength or SL5x5 are the most recommended. Both are easy, with compound lifts and encourage strength.

Also, keep in mind that being on a calorie deficit you will eventually hit a wall in your strength gains. That is fine, as you're trying to lose weight right now.

 

[SociallyChallenged]

Have you ever looked up venous insufficiency? It is very common in individuals who are obese. With venous insufficiency, the valves within the deep veins (especially in the lower legs and ankles) begin to fail and blood begins to get congested. As the blood gets congested, it essentially pools and creates venous edema (pooled fluid in your legs). What you're experiencing may not be a function of fat, but moreso a related consequence. If you're concerned, I'd definitely see a physician about it. Usually they'll try a diuretic to help purge non-essential fluid in the system. If that doesn't work, they'll prescribe compression garments. It's definitely worth getting checked out, as venous insufficiency increases your risk of blood clots and can be quite uncomfortable.

 

[interchange]

It's pretty easy to check for edema in your legs. You simply press on them and see if your finger leaves an imprint (i.e. pitting). Generally the easiest place to test is around the inside ball of your ankle (medial malleolus). Technically not all edema is pitting, but generally it is.

If you find edema, as SC suggests, venous insufficiency is a likely cause and not really a reversible one. Your venous system is low pressure, so muscle movement is what returns the blood to your heart. Your veins have one-way valves that keep the blood from moving backwards, but these things can wear out and cause blood to pool in a gravity-dependent fashion (i.e. feet).

However, there are many other causes of edema such as heart failure, kidney disease, medication side effect. You should consult your Dr. if you have it.

 

[TheNewGuy]

Thanks for the help folks...I've seen my doctor about my legs before, and he hasn't been worried about it at all...

As for the weights, I did have a personal trainer a number of months ago for 6 sessions, and now I'm basically doing my own thing....

 

[Koing]

Thanks for the help folks...I've seen my doctor about my legs before, and he hasn't been worried about it at all...

As for the weights, I did have a personal trainer a number of months ago for 6 sessions, and now I'm basically doing my own thing....

Don't be scared to up the weight a tiny bit. When you can do your 2sets at the same weight you up for the 3rd set. Then say in 2 weeks time (not sure how long you have been training so I'd say 2 weeks instead of every week) I'd up the 2sets to be the 3rd set you used on a previous week.

If you up the weight a tiny bit every 2-3 weeks you will have progressed over a period of months. Once the weights go up you work harder and stimulate the muscle. Don't worry you won't suddenly turn in to a Mr Olympia over a few years or even 5-10yrs of training for 99.9999% of people.

Koing