I do a lot of high intensity interval training with a client 3 days per week. Mostly multi-joint combo moves, but there is a lot of lunging, squating, and tabatas, TRX and spin. Her legs are actually bigger after a month by an inch. Can you suggest another way to get the cardio in besides elipticals, crosstrainers, spin. I have been doing all of this.
First, I would like to thank Joanne for listing a lot of really good questions for all of us to consider as we design programs and measure progress.
I also agree with her recommendation for training for muscular endurance. I base this mostly on my personal experience and the results I have achieved by applying this science to my training.
I am an ex-cheerleader/gymnast and have competed in figure contests in the past. My past activities plus my genetics have made it a challenge for me to slim my legs.
I have been successful in decreasing my quad size by:
1. Consuming a balanced diet of mostly clean, whole foods
2. Doing 30-45 minutes of cardio at least 5 days/week (I usually use the elliptical since I have one at home)
3. Strength training 3-4 times/week (I change my routine, but mostly stick to total body circuits and upper/lower splits)
Again, this is purely what has worked for me. I would like to emphasize the importance that nutrition has played. I’ve seen the best results when both my training and nutrition are consistent with my goals. Best of luck with your client!