Tuesday, 8 May 2012

Top 10 Leg Toning Tips

Women’s legs still seems to be the hot topic around the women’s fitness blogs so I thought I would write a list of the top 10 women’s legs toning tips.

1 - Take it slow

Getting the perfect set of toned legs takes time and hard work. Learn to relax your mind and keep your goals long term. If you take it slow the results will be lasting instead of fleeting and unstable. It will also seem like less work.

2 - Mix it up

Mix up your legs training so that your legs never get used to one type of exercise. If you spend a lot of time doing long distance cardio, change to some short high intensity workouts. This has worked wonders for me and my clients in the past.
3 - Use heavy weights
A lot of women are afraid of using heavier weights because they think they will get bulky or injured. Take your time, learn the techniques properly and start adding weight each session. You will see progress much faster.
4 - Hill Sprints
I love running hills! It is one of the hardest forms of exercise you can do. It works your whole lower body so well that sometimes I am fooled into thinking I don’t need to weight train! Use hill sprints on a regular basis and you will see amazing weight loss and leg toning results.
5 - Learn to eat well
Toning a muscle is more about diet than it is about working out. For a long time there was this theory that if you use high reps and low weight you will tone your muscles. This is crap. If you are fat you will not have any muscle tone. So, learn to eat well everyday - protein, fruit, vegetables, etc. If you want toned legs you have to lose the fat.
 6- Drink water
As always I have managed to fit in a tip relating to water. Water will help you lose weight, keep you full as well as making your muscles look full and tight. Drink water all throughout the day - everyday.
7 - Slow reps
When doing your squats, lunges and other leg exercises start slowing down your reps to at least five seconds. If you cannot do both motions that slow then at least perform the negative as slowly as you can. So, if you are doing a squat, make the squatting down part five seconds long. This will boost your progress very quickly.
8 - Stretch
Part of weight training is recovering and your muscles can recover faster if you keep them flexibile. Stretch before, during and after a legs workout so that they are ready for the next one. And never train when sore unless you need to do the cardio and aren’t worried about muscle gain.
9 - Eat good protein
Get lots of protein after your workout and all day from good quality sources like meat, fish, milk, eggs and whey protein. Muscles need protein to grow so if you want to tone your legs make sure you help them as much as possible by getting enough protein.
10 - Keep them busy
The best women’s legs in the world are on women who stay active and use them a lot. Do weight training, cardio, martial arts classes, tae bo… anything to keep moving! Your legs do a lot of work during the day so you really need to challenge them.

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