How to build strong legs

I hear this very often from the members of my gym: "I want to have toned legs like yours"! So, I thought I should reveal a few tips of how to achieve the goal of having sculpted legs. Losing fat in the legs will definitely improve your appearance and your health. Carrying too much fat slows you down and increases your risk of heart disease and diabetes. A weight-loss goal of 1 to 2 pounds a week is reasonable. Losing leg fat requires a plan of healthy eating, cardiovascular workouts and leg toning exercises.

Tip 1

Eat a healthy, low-calorie diet. Eating more calories than your body need leads to fat gain. Cut your calories by eliminating sugary, fatty foods and bad carbs from your diet. Measure your portion sizes to avoid overeating. Try to eat fresh, healthy foods such as fruits and vegetables, whole grains and lean proteins.

Tip 2

Perform at least 30 minutes of cardiovascular exercise 3 to 5 days a week. Cardiovascular exercise burns fat speeding up the weight loss process over dieting alone. Consider doing exercises that also target the legs such as stairs master, running, hiking and bicycling.

Tip 3

Exercise with weights. Do squats lunges and deadlifts two days a week. The squats along with lunges and deadlifts are the best exercises for toning the thighs, plus they burn lots of calories. Start with a light weight using dumbbells or a barbell and increase it each set. Aim to perform 3 to 4 sets of 15 reps with 30 seconds rest between each est.

Tip 4

Try and do variations of these exercises to hit the mulscle fibers from different angles. Use the leg press, try the goblet squat, the plie squat, the one leg squat, the front lunge, the back or side lunge, the stiff leg deadlift or the sumo deadlift. Also, incorporate sprinting and plyometric jumping in your workout for maximising fat burn and sculpting defined muscles.

Tip 5

Take the stairs instead of the lift or escalator. Using the stairs burns fat and tones the legs. And, next time instead of taking the car, try to walk to the gym, it will also save your money:)

#legs #squat #toned