sick of the back of your legs looking spongy no matterwhat you do… and feel your legs are just CHUNKY?

most women train legs wrong..

training hard isnt the issue.. training effectively is. sometimeswhat looks like progress is really just taking you around in circles

legs and glutes are the most demanded topic for a reason ;

because they’re the hardest place (for most women) to actually see change.

many of you may wonder why they always feel chunky or bigger...

yep, this exact thing kept me stuck for years.. i was working hard - if anything this made me want to smash them more....

but... honestly? i didn’t understand what “progress” actually feels like when you realise DIETING isn't the same as training + eating for body recomposition (more muscle, less fat)

i hear: “pants feel tighter when i eat more carbs”, “why do my legs feel bulky after leg day”, “spongy back of legs”, “how to lean out my cellulite hamstrings”

so im talking

• why your pants feel tighter when you start eating more carbs

• the glycogen + water retention piece (aka your legs are basically giant sponges)

• why “training hard” isn’t the same as training effectively

• why hip thrusts aren’t the main character (they’re icing — not the cake)

• how you can bias hamstrings/glutes so the back of your legs stops looking spongy

• why living in a calorie deficit makes “lean legs” feel impossible

• and how the scale + that “i feel fluffy” sensation is literally the thing that keeps you stuck

i also talk about the real sabotage no one admits: mentally dieting. the second you feel full, heavy, tight, or the scale goes up… you start pulling back effort, second guessing food, adding cardio, changing exercises, changing the plan.

and that’s why you keep spinning your wheels.

if you want strong, lean, confident legs, you need a smarter program, real progression, proper rest, and enough fuel to actually train like a beast… without panicking the second your body feels different.

everyone wants legs and glutes that look lean and trained.
but most women are stuck in this loop:

train hard ➝ eat a little more ➝ legs feel full ➝ pants feel tighter ➝ scale goes up ➝ panic ➝ pull back ➝ repeat.

if you’re done wasting years doing the same cycle, shoot me a dm and we’ll talk through what’s been keeping your legs stuck.

comment: “do you avoid quads because you think they bulk too fast?”

two quick wins before you even press play:
• you’ll stop blaming genetics, your body or something thats wrong with YOU... & start fixing the signal you’re sending it
• you’ll get a clean “do this / not that” framework for cardio, carbs, and training so you can stop spiralling

if you’re walking into 2026 with the same goal you’ve had for years -“i just want to look lean and toned” -but you’re still not changing… this episode is for you.

because what i keep seeing is women repeating the same patterns.

their training is a pattern.their dieting is a pattern.their fear of carbs is a pattern.their “i’ll start again monday” is a pattern.

and then they wonder why their body doesn’t change.

in this conversation with dean guedo, we make one thing painfully clear:

your body looks like what you do.

so if your week looks like a cardio person’s week, you’ll get a cardio person’s adaptation. and if lifting is always the thing you “fit in when you can”… you’ll keep feeling like you’re working hard with nothing to show for it.

we talk about:• why running builds endurance outputs, not a “glute-built” physique• why “hard” is not the same as “effective” (and why resting is part of the stimulus)• why the real 2026 glow-up is skill + intent + fuel + time — not another phase• why maintenance feels emotionally harder than dieting (even when it’s physiologically easier)

two mini wins to take into this week:• choose one goal for the next 12–16 weeks and build your week around it (stop trying to do everything)• fuel the sessions you want results from: carbs + protein, then let cardio support your life — not replace your lifting

if you want to come on for a chat about your own journey or struggles, dm me “pod chat.” and if this episode hit, comment with the pattern you’re ready to break.

find me @transformxruby on instagram

noted in the episode:• follow dean: @walk.more.king• if you got value, share/tag me and leave a 5-star rating (i just hit 80 — let’s get to 100)

apply for a free consult:https://docs.google.com/forms/d/e/1faipqlsfqaxmdfbpypyvui3bgsclndxtj4bwjrvpkbbhuk5cp7sqsiw/viewform?usp=sf_linkdirect link to dm me on ig:https://ig.me/m/transformxruby