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exercises that don't build muscle?


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#1 missnoodle



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Posted 11 July 2018 - 06:36 PM

i'm a heavy exerciser. but recently i've been worried about my legs, since they build muscle easily for me which makes them look bigger - not what i want at all. so does anybody have any advice on how to do exercise (mostly cardio, on machines at the gym) that burns a lot of calories but doesn't work the muscles so much that they'll get bigger? most of the exercises that have a higher calories burn like sprinting, high resistance, incline, are the ones that would work the muscles when if you don't they barely burn anything. perhaps this is mostly my paranoia but i really don't want these muscly legs so if anybody could give some advice i would appreciate it :/

lw: 94 hw: 136 cw: 119 gw1: 120 gw2: 115gw3: 110gw4: 100 ugw: 90


#2 ViViVi



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Posted 01 November 2018 - 10:27 PM

Exercise and eat in deficit. 

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#3 TeenIdle!


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Posted 01 November 2018 - 11:00 PM

jogging or walking with no incline would probably be best for burning cals without gaining muscle. But if you're in a calorie deficit you can't build muscle regardless because you aren't providing your body with enough protein/calories to build any. So if you're eating at a deficit it doesn't really matter what type of exercise you do

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#4 kait666



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Posted 01 November 2018 - 11:04 PM

any typical "exercises" (squats, crunches, lunges, push ups etc.) will build muscle.


CARDIO is the best thing for burning fats, and it doesn't really build strength (at least not very fast). I.e running, biking, swimming, jump rope etc, things that really get your heart pumping and sweating a shit ton in like 5 mins of a hard work out. However if you run for an hour everyday for a solid month you might notice a bit more muscle in your legs. 


hope this helps :) 

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#5 Kalara



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Posted 02 November 2018 - 01:04 AM

i just walk a bunch every day. a 100 min walk for me usually burns around 450-550 cals
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#6 103Chickpea


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Posted 02 November 2018 - 01:08 AM

Higher repetitions with less weight is how lean muscle is built. I'd suppose what others suggested, lower inclines. If you use weights, lower weights. The mode on machines should be put to a lesser resistance, I'd say no higher than 6.

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#7 Desiderata


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Posted 02 November 2018 - 01:12 AM

i have a lot of muscles in my legs, and stretching, like insane stretching, and low impact cardio (walking) are the best for lengthening out those muscles. you can’t really get rid of them cause genetically they’re there, but you can change the composition based on your lifestyle.

if you want to run, opt for long distance instead of sprinting
if you want to lift/squat, do low weights and longer sets instead of heavy weight.
don’t do HIIT workouts, do something like yoga.

make sure you have a deficit and are drinking a lot of water. i always found i retained water in my legs too. good luck!
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#8 scarecrows


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Posted 28 February 2019 - 10:46 AM

walking without an incline

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#9 Bill_W



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Posted 24 July 2020 - 11:43 AM

Yoga or cardio

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