AboutAdam Kessler Expertise USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 11 years experience in the industry and now run my own personal training company.
If there are questions specific to weight loss or muscle gain, body transformation programs, and some health issues (osteoporosis, diabetes, arthritis, elderly fitness, pregnancy, and fibromyalgia), I can help. I also deal with athletes who want to improve their speed, agility, and quickness, as well as providing sport-specific strength programs.
I seem to receive a lot of questions about weight loss, shaping up, and weight gain. Even though they are different questions, they all have a very similar answer. I have decided to write a 3 page document explaining what you need to do to achieve weight loss, weight gain, or just getting good definition (flatter stomach, thinner thighs, no granny arms, etc.). If your question falls in this area, please download this document and read what you need to do. This will save me and you time. Please click here to download this document. If you have a more specific question, please feel free to ask me. I'm more than happy to try and help you out.
Also, please don't ask me to give you a workout to do. I can't give individualized workouts over this forum. I know nothing about you. If you misinterpret what I'm saying, get hurt, then I get in trouble. So no workouts period.
Experience I have had over 11 years of experience in the health and fitness field. The last 6, I started and have been running my own personal training company. I have also been the head strength coach of an area high school for 4 years.
Organizations I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.
Publications I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name.
Education/Credentials B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach
Question Hello,
I am 28 yo female, and played soccer throughout youth to age 18. My quadriceps developed into very large muscles, and now overwhelm my lower body.
What are your thoughts on reducing quadricep mass, and in addition, reducing their appearance? My calves, hamstrings, and upper body have good shape and are proportionate to my rather tall frame. I've begun a regimen to reduce my body fat percentage, which I realize will partially assist the issue.
I walk/jog a few times a week. Is there a specific time (before,during,after) that I should be stretching my quadricep muscles that will help reduce their bulkiness? Or, a specific stretch (be sure to feel a stretch along the vertical line of the quad)?
Thank you in advance for your time,
Kristin
Answer Kristin, I get asked this question often and I don't really know if there is a tried or true formula on reducing the size of your quads, but there are some ideas we can utilize and should help.
I do think that addressing what you are eating will help greatly. If you are eating correctly, then excess bodyfat can be burnt away thus reducing the size of the quad. Fat takes up a lot more surface area than muscle.
Make sure you are doing the cardio (walk/jog) about 3 or 4 times a week. I wouldn't go longer than 30 minutes. You seem to be in good shape (from what you said), so there is no point going longer than 30 minutes because the potential would be there to store fat and burn muscle and we want the opposite effect.
Finally, when you do strengthening exercises, I wouldn't do leg extensions, because they focus on the quads only. I would do exercises that involve the entire leg or just the hamstrings. Like squats, lunges, leg press, or hamstring curls. I would do high reps, maybe 15-20. Find a weight by that last rep you couldn't go much further and that should tax the leg sufficiently.
I would stretch after you workout or walk/jog. That is when your muscles are their warmest and it will be easier to stretch.
I hope that helps. Let me know if you have other questions.
