05/26/20

#44 How to get back into those skinny jeans.

Can you change your legs?

I have a fitness instructor friend who is drop dead gorgeous but has always felt that she needed to hide her legs (like I had to hide my arms). She was considering Lyposuction, until, she cleaned up her diet, started to bush walk and do some serious weight training.
All the fitness classes in the world didn't make a difference. She was as fit as a buck rabbit but had jelly like thighs and no thigh gap!
But once she changed her food, cutting out processed junk (apart from one re feed meal a week), knocked the wine on the head, apart from once a week and changed her training, her legs transformed.
I'd show you before and after photos but I'd lose a good friend in the process!

So yes!!

You can change your legs.

You can get tighter, smaller thighs with more definition.

You can wear skinny jeans.

  Here's how...

1. Reduce the flab and cellulite on your legs by dropping your overall body fat.
2. Increase the definition in your leg muscles with smart training.

Drop your body fat by eating in a slight calorie deficit.

Drink plenty of water.

Eat a high protein breakfast.

Eat ½ plate of veggies for lunch and dinner with a palm sized serve of protein, add a fist sized serve of low GI carbs to your lunch.

Avoid sugary calorie dense drinks and snacks.

Treat alcohol with caution.

Do 30 mins of cardio based exercise daily. Brisk walking, especially up and down hills is great for toning your legs. 

Three times a week add in 10 mins of intervals 30 seconds high intensity, 30 seconds rest. This can be on the treadmill, bike, crosstrainer or up and down the stairs.

Twice a week do a leg training program.

Think squats, lunges, hip thrusts, deadlifts, step ups. These compound exercises increase your strength, balance and definition. If you don’t feel ready for these yet start with machines in the gym like the leg press, leg curl, leg extension.

There are a heap of body weight exercises too like booty band lateral walks. Swiss ball squats and roll ins. There are endless combinations. 

The most important thing is to be consistent and do them every week along with your cardio and a healthy meal plan.

The bitter pill is that you cannot spot reduce fat. You are burning fat off your thighs when you are doing press ups and training your arms!
You cannot choose where your body burns fat from but you can build and firm the muscle underneath so that when you have burnt the fat you have “tone” and definition.

Also refer to Blog  #19 Is it too late to get rid of my cellulite?

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