19/06/2023
Summer Time and Toned Legs – 3 STEPS
Your legs can be your best accessories, and the summer time is the best time to show them off. However, takes a balanced approach to get them where you are proud to show them off.
The 1st step starts with your diet, and only lose 1-2 pounds per week as recommended by the U.S. Department of Health and Human Services. A well-balance, reduced-calorie diet that includes fruits, vegetables, lean protein, low-fat dairy and whole grains, and is low in salt, sugar, cholesterol and saturated and trans fats, can contribute to your caloric deficit. Eating smaller portions and choosing low-calorie foods over high-calorie foods will help shrink your body, including your legs.
Step #2 you have to move. Moderate cardio for 150 to 300 minutes per week and strength training on two days can contribute to weight loss from head to toe. Leg-intense cardio, such as walking briskly, riding a bike or climbing stairs can really activate those leg muscles for toning while burning calories. Maintain a pace that allows you to talk, but not sing. Strength training that focuses on all major muscle groups can maintain and increase lean muscle tissue, which speeds your metabolism and promotes weight loss. Always use challenging weight that's heavy enough so you can't do another repetition after finishing a set.
The 3rd step is to target your exercise. In addition to promoting lean muscle tissue, targeted strengthening exercises performed on non-consecutive days can tone your legs. Perform exercises, such as squats, lunges, step-ups and plies as part of your strength-training routine. Work your way up to completing two or three sets and eight to 12 repetitions of each exercise. Add variety by doing walking lunges or reverse lunges, and as you get stronger, hold dumbbells in your hands for an extra challenge. You'll very soon have leg definition you'll want to show off.
