I have found the fountain of youth. The magic touch to losing weight fast. I know what all those Victoria Secret models do...I also know that at least 50% of my readers will balk at what I'm about to say.
Ladies, don't be afraid of lifting weights!!!!
The holy grail of being fit is doing weights for your legs! I know a lot of you don't want to bulk up and gain so much muscle. Neither do I! I'm a petite little girl, we don't look good bulky and fat-looking. But doing weights does not make you look fat or bulk you up. You reeeally have to be trying hard to actually get big like you're imagining.
I also want to point out that you are burning FAT here and upping your muscle. That means your BMI is going down. Your "fat content" is diminishing and your "muscle content" is increasing. And ladies, the scale might show that you weigh more. THIS IS OKAY. It's perfectly fine, no need to freak out. I've talked to plenty of health professionals and they all say the same thing. Muscle weighs more than fat, and if you weigh 150 lbs but a good deal of that is muscle, then it's not as bad as it sounds. Just trust me here, ladies.
This is the leg workout that I do twice a week.
I do 3 sets of 12-15 reps at each machine listed.
*Take a minute or so between sets.*
It's also suggested that you push yourself. Don't pass out or vomit because you're pushing too hard, but don't do 20 pounds either. Your legs have extremely strong muscles, and you'd be surprised the kind of weight you can apply to these muscle groups.
SMITH MACHINE: I weigh approximately 135 pounds, so for me to do 100 pounds on the bar with my squats is fine. Be careful to not let your knee's go past your toes. That can mess your knee's up. Also, the first time you do this machine, have someone watch you. I don't want to scare you away from this machine, but if you push yourself too hard you can pass out because the muscle groups you're working on this machine is HUGE. This machine should work your butt and thighs mostly.
Also, be careful about adding a lot of weight to this machine because it can compress your spine, and that can be painful for some people. If you want to work super hard on this machine, do more sets and/or reps and/or change your foot position.
INNER THIGH ABDUCTOR: (you push the weight out, works the outer thigh, really.) This works the outsides of your thighs and your butt. I usually do 70-80 pounds on this machine at the moment.
INNER THIGH ADDUCTOR: (pushing the weight in, works the inner thigh) I do 70-80 pounds on this machine also at the moment. These two machines I started with 60 pounds.
LEG EXTENSION: (pushing the weight up, works the top of your thigh) Now this is a tricky one for me. I've been getting over a nasty knee injury so I've been taking it easy on myself with this machine. Right now I'm doing about 45 pounds. Make sure your reps are slow and controlled, no sense in hurting yourself. Starting off at a lower weight is a-o-k when you're beginning! Just don't forget to PUSH yourself.
LEG CURL: (pushing weight back, works the backs of your thighs) I'm doing 50 pounds on this one right now. I find this one really easy to do.
LEG PRESS: (pushing weight away from you, you can also work your calves on this machine. **i do both!**) This machine you can do a ridiculous amount. I do about 160 pounds for both exercises performed on this machine. (calves and the actual press for the rest of your leg) This is just a really good machine. You'll probably feel like you're cramping your calves on this machine. It's okay, you're going to live.
Leg lifts (optional, works lower abs and upper thighs) this is self explanatory. no extra weight to start with, for sure. When your body is reaaal comfortable and you're not getting very sore from this anymore, add a 2 pound ball. owch.
Please remember that I've been weight training for some time now. Don't go to your gym and throw on the same weight as me. Work up to it all.
Also, you want to have a protein-rich meal 60 minutes before this workout such as 3 oz.of lean, white chicken breast AND a protein shake 30 minutes before you workout. (I use Muscle Milk, it's about $20 at Walmart. throw that in your blender with some oatmeal, a half of a banana, almond milk or skim milk, and ice! It's yummy.)
You also want to make another shake for after your workout. This is very important!
Please also keep in mind that after this workout you want to make sure you eat plenty of protein and greens!!! STAY AWAY FROM FATTY, SUGARY FOODS. You'll want to eat your whole pantry, but don't do it! Stayy awayy.
I also want to state that when you run or do hard cardio, you break down muscle. The day after a leg workout, go for a walk or light jog, but don't do a hard, all-out run. Give your muscles time to recover and rebuild themselves, this is where the fat-loss is, people! The second-third day you're going to feel fatter. ITS OKAY. Your muscles are swollen, that's just part of the healing process. You're going to live my darling :) Also, start off with just doing one workout a week. After a while add that second one in there. I usually do one on Mondays and Thursdays or Fridays to make sure my legs get plenty of resting time. Some weeks you might just want to do one and up your cardio. That's fine! Play with your schedule a bit, keep your body guessing. That's good for it. Just never do a leg workout back-to-back.
I think I've covered legs! Watch for my next posts about arms and abs!!
I'm not a doctor. This is my own personal experience on what works for me. Every one is different and what works for me may not work for you in the same way. Please feel free to leave your comments and suggestions! I'm not here to argue over what diet is best or what workout is better than another...This is what works for me, and I wanted to share it with people because America especially battles with weight and health!
Thanks for reading!!!
Ladies, don't be afraid of lifting weights!!!!
The holy grail of being fit is doing weights for your legs! I know a lot of you don't want to bulk up and gain so much muscle. Neither do I! I'm a petite little girl, we don't look good bulky and fat-looking. But doing weights does not make you look fat or bulk you up. You reeeally have to be trying hard to actually get big like you're imagining.
I also want to point out that you are burning FAT here and upping your muscle. That means your BMI is going down. Your "fat content" is diminishing and your "muscle content" is increasing. And ladies, the scale might show that you weigh more. THIS IS OKAY. It's perfectly fine, no need to freak out. I've talked to plenty of health professionals and they all say the same thing. Muscle weighs more than fat, and if you weigh 150 lbs but a good deal of that is muscle, then it's not as bad as it sounds. Just trust me here, ladies.
This is the leg workout that I do twice a week.
I do 3 sets of 12-15 reps at each machine listed.
*Take a minute or so between sets.*
It's also suggested that you push yourself. Don't pass out or vomit because you're pushing too hard, but don't do 20 pounds either. Your legs have extremely strong muscles, and you'd be surprised the kind of weight you can apply to these muscle groups.
SMITH MACHINE: I weigh approximately 135 pounds, so for me to do 100 pounds on the bar with my squats is fine. Be careful to not let your knee's go past your toes. That can mess your knee's up. Also, the first time you do this machine, have someone watch you. I don't want to scare you away from this machine, but if you push yourself too hard you can pass out because the muscle groups you're working on this machine is HUGE. This machine should work your butt and thighs mostly.
Also, be careful about adding a lot of weight to this machine because it can compress your spine, and that can be painful for some people. If you want to work super hard on this machine, do more sets and/or reps and/or change your foot position.
INNER THIGH ABDUCTOR: (you push the weight out, works the outer thigh, really.) This works the outsides of your thighs and your butt. I usually do 70-80 pounds on this machine at the moment.
INNER THIGH ADDUCTOR: (pushing the weight in, works the inner thigh) I do 70-80 pounds on this machine also at the moment. These two machines I started with 60 pounds.
LEG EXTENSION: (pushing the weight up, works the top of your thigh) Now this is a tricky one for me. I've been getting over a nasty knee injury so I've been taking it easy on myself with this machine. Right now I'm doing about 45 pounds. Make sure your reps are slow and controlled, no sense in hurting yourself. Starting off at a lower weight is a-o-k when you're beginning! Just don't forget to PUSH yourself.
LEG CURL: (pushing weight back, works the backs of your thighs) I'm doing 50 pounds on this one right now. I find this one really easy to do.
LEG PRESS: (pushing weight away from you, you can also work your calves on this machine. **i do both!**) This machine you can do a ridiculous amount. I do about 160 pounds for both exercises performed on this machine. (calves and the actual press for the rest of your leg) This is just a really good machine. You'll probably feel like you're cramping your calves on this machine. It's okay, you're going to live.
Leg lifts (optional, works lower abs and upper thighs) this is self explanatory. no extra weight to start with, for sure. When your body is reaaal comfortable and you're not getting very sore from this anymore, add a 2 pound ball. owch.
Please remember that I've been weight training for some time now. Don't go to your gym and throw on the same weight as me. Work up to it all.
Also, you want to have a protein-rich meal 60 minutes before this workout such as 3 oz.of lean, white chicken breast AND a protein shake 30 minutes before you workout. (I use Muscle Milk, it's about $20 at Walmart. throw that in your blender with some oatmeal, a half of a banana, almond milk or skim milk, and ice! It's yummy.)
You also want to make another shake for after your workout. This is very important!
Please also keep in mind that after this workout you want to make sure you eat plenty of protein and greens!!! STAY AWAY FROM FATTY, SUGARY FOODS. You'll want to eat your whole pantry, but don't do it! Stayy awayy.
I also want to state that when you run or do hard cardio, you break down muscle. The day after a leg workout, go for a walk or light jog, but don't do a hard, all-out run. Give your muscles time to recover and rebuild themselves, this is where the fat-loss is, people! The second-third day you're going to feel fatter. ITS OKAY. Your muscles are swollen, that's just part of the healing process. You're going to live my darling :) Also, start off with just doing one workout a week. After a while add that second one in there. I usually do one on Mondays and Thursdays or Fridays to make sure my legs get plenty of resting time. Some weeks you might just want to do one and up your cardio. That's fine! Play with your schedule a bit, keep your body guessing. That's good for it. Just never do a leg workout back-to-back.
I think I've covered legs! Watch for my next posts about arms and abs!!
I'm not a doctor. This is my own personal experience on what works for me. Every one is different and what works for me may not work for you in the same way. Please feel free to leave your comments and suggestions! I'm not here to argue over what diet is best or what workout is better than another...This is what works for me, and I wanted to share it with people because America especially battles with weight and health!
Thanks for reading!!!
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