While many people may crave a well-defined, muscled body, those features can be a nuisance to others. Some people with bulky muscles may have a hard time finding clothes to fit them properly. Although the waist in trousers may fit, the thighs might be too small. Similarly, some women want a less masculine body and may want to lose some of the bulk. Whatever your reason, it is possible to slim bulky muscles. As with any change to your fitness routine, you should consult a doctor before you make any drastic changes.
- Skill level:
- Moderately Easy
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Reduce heavy weightlifting. Bulky muscles are built when you do low repetitions with heavy weight. Instead lift light weights with more repetitions rather than heavy weights with little repetition. You can also stop all weightlifting completely, but you will lose a lot of muscle mass.
Avoid eating protein-rich foods and drinks, such as shakes made with protein powder, that specifically help build muscle. Instead of a protein-building egg omelette for breakfast, maybe just a have a piece of fruit or bowl of oatmeal.
Run long distance rather than sprint. Endurance runners tend to have thin legs, whereas sprinters have muscular legs. Long-distance running will slim down legs, thighs and calves. Try to run on a flat terrain rather than a hill. If running on a treadmill, run with a low incline.
Skip the high-impact jumping workouts and other sports that rely on strength, power and speed. Instead try walking, swimming and using the elliptical trainer. Those machines will slim down bulky muscles rather than add extra bulk.
Avoid using the step machine. It makes legs very muscular and bulky.
Reduce the amount of food you eat. Do not skip meals, but cut a few hundred calories per day. This will depend on your diet and your body. Try having 4 to 5 small meals throughout your day.
Tips and warnings
- Be patient. Remember, it took time to build those muscles, so it will take time to lose them.
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