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.

Health tip # 49


 Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it.  

A regular eye and neck exercise can benefit you to relieve your eyestrain, stiffness and muscle tension.  

Health tip # 46


Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.

Walking: an insurance against crumbling skeleton

Exercise plays an important role in building bone in childhood and adolescence, maintaining bone before 50, and slowing down bone loss after 50. But exercises are not equal. Brisk walking (as if you are late for an appointment) for 30 minutes four days a week can help reduce bone loss before and after menopause. A study found that women who regularly walked 7.5 miles a week lost bone at a slower rate (four to seven years longer) than women who did not walk.

 

Many doctors recommend walking at least 20 minutes a day. Walking is the easiest exercise program to begin. You can walk anywhere, any time, without health club expense or high-priced equipment. Committing to just 30 minutes a day, three days a week, assures us of adequate aerobic conditioning. Walking is also an insurance policy against a crumbling skeleton as it minimizes and combats osteoporosis by actually strengthening our bones.

A healthy walk workout starts with good posture.

 

Maintaining correct posture shaves years off our appearance. Combining posture with exercise brings us an appealing, years-younger look. For proper posture, stand erect, keep chin parallel to the ground, and pull your head back so your neck is in alignment with your spine. Pull shoulder blades together, and relax your shoulders and hips. Tuck in your tummy and straighten your back, and pull your buns in so the small of your back doesn’t sway or bow. Expect to feel uncomfortable and awkward-looking for a while as you practice good posture. To test your posture, stand with your back against a wall and see how much of your back and shoulders touch the wall. Lifting your arms out to either side provides stretch as well as an additional posture checkpoint.

With posture in place, begin your walking experience. Proper shoes, designed for walking, are a good investment. Beyond that, dress appropriately for the workout, expecting to shed a layer as you warm up. After gently limbering up, start moving!

 

Take quicker and shorter strides for less jarring of the body. Walk with the heel leading. Bend arms at 90 degree angles, and allow swinging naturally.

 

One woman named, Dorothy, was diagnosed at age 60 with dangerously high blood pressure, took the pricey prescription until her insurance no longer covered the cost. With her doctor’s approval and monitoring, she bought good walking shoes and hit the road. Within one month of regular walking, Dorothy lowered her blood pressure and her cholesterol to a normal range, got off the medication, improved her overall fitness, and brightened her outlook on life. Now a spry, energetic, healthy lady, her walk is the highlight of her day. Also, a 60-second run in the middle of your walk should be enough to signal bones to add mass.

Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you'll gain the most benefits if you start exercising regularly when you're young and continue to exercise throughout your life. Combine strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — mainly affect the bones in your legs, hips and lower spine. Swimming, cycling and machines such as elliptical trainers can provide a good cardiovascular workout.

Walking Facts:

1.    Walking a mile in 30 minutes burns 120-180 calories.

2.  Walking improves self-image.

3.  Walking decreases depression and stress.

4.  Walking exercises 200 bones and over 600 muscles.

5.  Walking increases energy.

6.  Walking regularly decreases risk of heart disease.

7.   Walking regularly reduces hypertension.

Health tip # 44

 Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer. 

Health tip # 41


Enjoy plenty of whole grains, fruits and vegetables. Surveys show most people don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

Health tip # 39


Lactose intolerant people may be primed to avoid milk, sparing themselves uncomfortable symptoms of bloating, gas or stomach cramps.

Health tip # 36

Quit smoking, manage stress, eat a healthy diet, avoid illegal drug use and limit alcohol use to reduce the risk of fertility problems. 

Women's Top 5 Health Concerns

Imagine living without illness to slow you down. While there are no lifetime guarantees, enough scientific research has been done to make long, healthy living a possibility.

To help women boost health, these are the five medical conditions that are of great concern to them: heart disease, breast cancer, osteoporosis, depression, and autoimmune diseases.

We looked at the risk factors for each disease and asked the experts what women could do to prevent such ailments and encourages women to take charge of their health. women need to work in partnership with their doctors by finding out their family medical history, educating themselves on health issues, and paying attention to their bodies.

You know what makes you feel good, you know when you don't feel well. Understanding your body is key..

Heart Disease

Heart disease is the leading killer of both men and women. In women, the condition is responsible for about 29% of deaths, reports the CDC.

Yet death in itself isn't the biggest problem for women with heart disease. The real trouble is in premature death and disability. There are far too many women dying of heart disease in their 60s, when no one expects to die because that's too young in this country. There are (also) women, who, for many years, are really ill with heart disease -- being out of breath, not being able to walk up one flight of stairs … because heart disease impairs their ability to get around."

Although more men die of heart disease than women, females tend to be under diagnosed, often to the point that it's too late to help them once the condition is discovered.

The symptoms for women are typical for women, and they are often missed by doctors and the patient themselves. We often think of symptoms … like chest pain. Some people may have that, but others may just have a little bit of jaw pain, shoulder ache, nausea, vomiting, or shortness of breath."

·        The risk factors for heart disease as:

·        Increasing age

·        Male sex (men typically develop heart disease at a younger age)

·        Heredity (including race). People with family history of the disease have greater risk. So do African-Americans, Mexican-Americans, Native Americans, Native Hawaiians, and some Asian-Americans.

·        Smoking

·        High blood cholesterol

·        High blood pressure

·        Physical inactivity

·        Obesity and overweight

·        Diabetes

The burden of heart disease in women is very great. The earlier folks adapt healthier behaviors, the lower their overall risk for heart disease or stroke outcomes."

Burke says people can reduce their risk of heart disease by modifying lifestyle to include a well-balanced diet and exercise

Health tip # 29


Benefits Of Exercise - Exercise is the best medicine for preventing illness and prolonging active life .

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Health tip # 24


Exercise as a Drug. Aerobic exercise is one of the best preventative medicines available and one of the cheapest.

10 Steps To Help You Avoid Losing The Thrill


What's your excuse for not making it to the gym on a consistent basis? Locker room too smelly? Music volume making your ears bleed? Feeling intimidated by buff bodies crowding the free-weight area?

Most people start off strong with an exercise program, and then within a few weeks they've got an excuse for not being there.

The majority of people will stop participating in a new workout program within the first 90 days which is why health clubs that are packed in January can seem virtually empty by March.

Which brings us to you.

If you're starting a new exercise program, you're probably very excited about it, which is great. But that excitement is going to wear off, at which point you'll begin to notice how much time and effort a workout plan really requires.

And that's the point where you may be tempted to start pulling back, or even to quit entirely. But we're not about to let that happen. Follow these steps from the very beginning, and you'll be one of those dedicated gym members who really get their money's worth.\

1. Make workouts a key part of your schedule. Many people see exercise merely as recreation, not a necessity, which means it's the first thing to go when daily schedules get crunched. YOU NEED TO DECIDE that working out is as important as ANYTHING in your life, even as important as LIFE ITSELF.

If you don't, as soon as the initial excitement of a new program is over, everything else will get in the way; business appointments, family obligations, TV, sitting on your duff. Write your workout times into your calendar and stick to them just as you would a vital business meeting.

2. Keep it mellow. You're a lot more likely to keep your program for the long term if you avoid letting going to the gym become a hassle. Choose a gym you can get to in a reasonable amount of time at the time of day you're going to train.

If you're fighting gym traffic, you'll be a lot less motivated. Find a place where you won't have to line up to use the equipment you want. And unless you'll be going at the end of the day and can wash up at home, make sure it has clean showers and a comfortable changing environment.

3. Don't bite off more than you can chew. Many people often start out too aggressively, going to a level that's higher than they're capable of. As a result, they injure their muscle fibers, so for 48 hours they're walking around like a mummy. Then they stop going to the gym because they find themselves dreading the pain.

Many people don't realize that long, drawn out workouts is NOT better. You're not giving your body enough time to recover between workouts. 60 minutes TOPS (if you're doing a strength and aerobic workout), or about 30 minutes of a strength OR aerobic workout. Make those minutes COUNT! You can still workout daily as long as you keep your workouts short.

4. Set achievable goals. It's inevitable that as you start a new program, you picture yourself looking like the models on TV or in the magazines. But if you set your sights too high, you may find yourself discounting the gains you are making. When you're starting out, go over your long-term goals with a trainer or coach, and decide what you can achieve based on your workout schedule.

Then, instead of looking far into the future, give yourself intermediate weekly and monthly goals, such as doing an extra rep or lifting 10 more pounds. If you always have new goals to shoot for, it stays interesting.

REMEMBER: You're not exercising to lose weight. You're exercising because of HOW YOU'LL FEEL as a RESULT of exercising regularly. You WILL get leaner, you WILL have more energy, you WILL have a higher self-esteem. If you don't achieve the goals in the time you first set, it's not the goal that's wrong. It's the time frame that was wrong. Keep focused on your goals.

5. Chart your progress. Gains from one workout to the next can be subtle, and the only way to know how well you're really doing is to write everything down. Keep a journal of your workouts, as well as what you eat. Even people who are diligent don't remember exactly how well things went if they keep everything in their head.

When you write it down, you can compare results, see what is and isn't working, and see that as time goes on YOU'RE REALLY MAKING PROGRESS.

6. Mix it up. Doing the same workout over and over again gets old fast, and your results won't be as good as if you try a variety of exercises. Instead of doing 40 minutes daily on the treadmill, try every darn aerobic machine in the gym and go on hiking, in-line skating and bicycling adventures whenever you get a chance.

Change your weight training routine regularly to keep things interesting and to help break through plateaus. A lack of variety leads to staleness. A good rule of thumb is to change your sets, reps, weight, and rest periods every 3-4 weeks. You'll have more fun if you learn new tools and keep doing different things.

7. Go one on one. One reason working out can seem less enjoyable than playing sports is that it lacks interplay with others. But there are lots of ways to have some spirited competition in the gym, whether it's racing on treadmills or competing with your weightlifting buddy. When two guys are on the same regimen, they can make things more fun by having "mini-contests."

Try going as many reps as you can on a certain weight. Or see who can lift the most weight for 4-5 reps. Just make sure the contest rules specify doing the exercise right, since sacrificing form to lift more weight can be dangerous.

8. Work with a trainer or coach. Workouts seem easier and are more effective with a professional prodding you on; plus, you're more likely to feel obligated to show up (especially if he's going to charge you anyway). When there's someone watching you and keeping an eye on your progress, there's incentive to keep going. If you can't afford to hire a trainer for every workout, just do it every couple of weeks or once a month and have him/her help you set goals for you to reach in between.

Also, consider getting a training partner - just make sure it's somebody who will show up every time, is dedicated as you are... in other words, a clone of you.

9. Force yourself to hang in there religiously for the first three months. Nothing sustains motivation better than results. However, whether you're a beginner or a competitive bodybuilder, your muscles must be given enough time to adapt to the growth and recovery periods that strength training requires.

Though you may see some results, like increases in strength, early on, noticeable changes in your physique can take up to three months. This doesn't mean that everyone will take this long to see results. I've had clients see results in the first couple of weeks; some waited a few months before things fell into place.

It also takes that long to establish a rhythm and discipline to your training schedule, but after three months of dedication, you'll be a lot less likely to fall off the training wagon.

10. As soon as you miss a workout, re-motivate yourself. This is the danger zone, the time when most people start giving up. You've missed one workout, so what's the big deal about skipping another, or all of them? Before you know it, your whole program could go down the tubes. If you miss a workout, you miss a workout. It's over. You can't bring it back. So it makes NO sense to beat you up about it.

Health tip # 18


The average women's health and fitness regime requires a workout of no more than an hour at a time. Spending too much time at the gym or doing the same exercises over extended periods can become tedious and boring. By focusing on the exercises and narrowing your time frame, your workout sessions will be more fun and more efficient

Health tip # 14


You must drink lots of water. At least 8 -12 glasses of water consumption should be done by an adult women.

Health tip # 10


Foods rich in antioxidants, such as vitamin C and beta-carotene, help ward off ab fat.

  Difference between 'Being' and 'Doing'

one of those subtleties that make a world of difference is to distinguish between the concepts of "being" and "doing," When it comes to fitness, it makes a vast difference between people who are lean and healthy and people who want to be perfect.  There are people who do not actually exercise.

For many people being fit is a matter of choice. Just ask  anyone  you will say they would choose to be fit. Well, the next logical step would seem to be taking some kind of action toward fitness. In fact. Most people do think they must first DO something in order to BE fit. That is why people often start working toward fitness only to give up. To DO is always a struggle. Instead, to BE is when our actions are a natural extension of who we are and what we want to be.

Conventional thing is that first I DO something so, I can HAVE something, which enables me to BE something. It goes like this : Create a schedule of workout at the gym of five evenings per week The result will be a better body .Then, feel more healthy and attractive. 

Think about qualities or characteristics that people who are authentically fit possess. People whp are fit are usually consistent, creative, dedicated, knowledgeable, enthusiastic and motivated. You should have these qualities in yourself, in all areas of your life. Start to focus on them. When you get up in the morning, instead of saying, what do I need to do today; ask how can I BE those qualities. How am I going to be creative today? How am I going to be disciplined today? How am I going to be  fun today? There is a very different energetic response people have when their focus is on 'being' those things rather than 'doing' something. Use a journal if it would help you make the connections. 

It can be as going through your mind as you're reading, "But,if u feel that  I'm actually not very self-motivated." then what happens is you believe you have to do something to get self-motivated. The vision creates the action.Vision and action are interdependent. However, if you can start to see where you are being self- motivated - even in small ways - that can change  your ways. You'll recognize yourself as motivated in other areas as well, because as soon as you can see yourself 'being' self- motivated, the 'doing' follows naturally.  Select any one of the positive traits or factors  of the one who is fit.  Let's use enthusiasm. Look at yourself and see, "How am I good at being enthusiastic?" People usually pay attention to where they fall short, and so what they get is more falling short: where you begin is where you return. 

Everyone knows what it takes to be fit. Eat right, get plenty of exercise and rest, and they are 'doing' that. But the moment we  stop thinking of 'doing' it, or they don't want to DO it, or 'doing' it isn't fun anymore, they're going to stop because it's all focused on, "I have to DO this."These are the people who never saw themselves differently. They saw themselves as being unfit or fat, so they had to do something to get fit and thin - they never saw themselves as being healthy or being beautiful or anything like that. The people who actually make it and enjoy a life of fitness are the ones who have shifted the way they use to look at themselves. See yourself now as 'being' healthy, committed to health, as 'being' beautiful and attractive. Your vision creates your reality. So go conquer a new world where in there is no place for unhealthiness only place for health and fitness.