are possible for you, too. It takes just a few adjustments to your current workout routine to get the results you have always wanted!
A common myth is that if women do a lot of squats, or use heavier weights to work their lower body, they will “bulk up”. This is simply not true. Bulking up happens primarily due to high levels of testosterone – more common in men than in women.
Taxing your legs by lifting challenging amounts of weight for a greater number of repetitions (12+) will really make your muscles more defined, shapelier and melt fat away.
Muscle weighs more than fat, but occupies “less space” than fat. In other words, it is more “dense”. Fat on the other hand, is porous and takes up more space. So try to think of it through this simple analogy: If you place a dry sponge in a jar, it will occupy its designated space. However, if you fill the sponge with water (in this case we will use water as an example of fat), the sponge will expand and occupy more space. So the sponge with water (fat) is bigger than the sponge alone (muscle). So remember, it does not matter how much you weigh, but how small you look and fit you feel.
Therefore working your legs hard, will not only make them thinner and denser, but it has other added benefits. The more muscle your body has, the quicker your metabolism will be. You will burn more fat even while performing the same everyday tasks. Muscles hold your joints in place – keeping your body strong and protected; they give you a younger physique; and they reduce the appearance of cellulite!
Muscles begin to atrophy around the age of 25 at a rate of about 1/3 lbs. per year. Therefore, as we age, it is even more important to workout – to keep muscle mass and to stay fit.
So next time you hit the gym, plan on giving your legs some tough love – keep the legs an important part of your regular routine. For faster results work them at least 3 times per week alone, or as part of a total body workout. Remember the weight should be safe but challenging. Also, work all sides of the legs evenly to keep the muscles balanced.
Some wonderful leg exercises include: Weighted squats, lunges, step ups, sprinting (yes, sprinting is a fabulous fat burner and you can add just “bursts” to your regular jogs), squat jumps, plies, etc.
And incorporating cardio and a balanced diet helps achieve the strong, fabulous legs, you’ve always wanted – faster!