There is nothing worse than having to hide your legs behind baggy clothes and skirt swimsuits. So in this guide I am going to show you how to tone your legs.
The good news is that you don’t have to get rid of intestinal parasites, wear an uncomfortable wrap, pop diet pills, or use some weird gadget to tone legs.
All you need is the right diet and exercise program. A program that is specifically engineered for maximum leg toning.
Unfortunately, most generic fitness programs don’t target your legs well enough. They lack many critical components that make up an excellent leg toning program.
So let me demonstrate how to tone legs once and for all.
Why Your Legs Are Un-Toned
For the female body perhaps the most difficult area to tone is the leg region. You see, women have a gynoid pattern of fat accumulation – in part, due to estrogen – which preferentially shifts fat to the lower body.
Because of this, excess leg fat is a major issue for many women.
But things could be worse… After all, having fat in your abdomen is more dangerous because it releases toxins into your vital organs.
But here’s the best news: no matter how much leg fat you have you can tone your legs.
And here are other things that can prevent you from toning your legs:
- Low levels of testosterone
- High blood sugar
- A slow metabolism
- A lack of toned muscle tissue
- A flaccid lower body
Now the last one is where many women fail. Why? Because they assume running on a treadmill all day and night is the best way to tone their legs.
I used to think so. Maybe you do too!
Here’s the thing: simply losing a lot of weight – whether with cardio or diet – is not the best way to tone your legs. If you simply lost a lot of weight and didn’t exercise your lower body in a specific way, you could end up smaller while still having loose and flabby legs!
You see, it’s not about weight loss. It’s about the amount of fat loss and muscle retention. If you do not take the proper measures to maintain your lean muscle tissue you will perpetually look flaccid and loose – no matter how much weight you lose.
So what needs to be done here? A combination of upper body exercises, leg toning exercises and diet.
This complete approach will address all of the issues outlined above.
Wait A Second! Why Do I Have To Do All Those Exercises To Tone My legs!
Because it’s not possible to spot reduce fat. And 99% of the time extra fat will prevent your legs from looking toned.
Now if you are already ultra thin and don’t have toned legs, then you can simply do a bunch of lower body exercises and get results. I suspect, however, that you probably do not fall into this category.
For those of us that aren’t ultra thin, losing overall body fat is the best solution. You have to create a caloric deficit with exercise and diet and then wait until your body breaks down your leg fat stores.
This is why you have to do both upper and lower body exercises – to create the biggest caloric deficit possible.
Warning: simply doing leg exercises all day can make them bigger and not any more toned. This happens because the newly toned muscle will push out against your existing leg fat.
So take my advice here, do exercises for your entire body and watch your nutrition.
How To Tone Your Legs With Resistance Training
Without a doubt, resistance training will be your best exercise ally for accelerated leg toning.
You see, of all the different types of exercise it burns the most calories and creates the strongest surge of testosterone. And testosterone is the best hormone for burning off leg fat and increasing tightness.
The catch: you can’t follow a generic resistance training routine. You have to do upper and lower body exercises in circuits.
Your lower body exercises should be a combination of movement and stabilization exercises.
By combining these two different types of exercises you’ll ensure the complete toning of your legs. Otherwise, you could end up losing a lot of body fat only to notice that your legs still don’t look just right.
Here are some great movement exercises: squats, lunges, front squats, leg presses.
Here are some great stabilization exercises: squats on bosu balls, step-ups with dumbbells overhead, bird dogs.
In order to burn the right amount of calories, make sure you are doing 2-3 workouts per week. Remember, these will be really challenging workouts because you are targeting the biggest muscles in your body over a short period of time.
Because of this, get 1-2 days of rest in between each workout.
Looking Like A Man
No, resistance training will not make you look like a man. Your body does not have the right skeletal base or hormonal output to build manly amounts of muscle.
In fact, muscle will help you get smaller because it burns so many calories and by extension, leg fat.
Just make sure you watch your diet.
How To Tone Legs With Diet
There are a trillion diets you could potentially follow. How do you choose the right one for you?
Well, as a starting point I would recommend selecting a plan that is based on solid research – not snake oil.
For example, following a diet that is going to help you get rid of fat accumulating intestinal parasites is probably not the way to go…
So what does the research show? Nothing exotic, actually. A balanced diet that induces a caloric deficit will give you the best results here.
Thus, I would recommend assembling your meals with a source of protein, carbohydrates, vegetables and fat. Doing this will prevent you from becoming malnourished and will keep your energy high.
And maintaining levels of energy is critical – once they plummet you are going to reach for the nearest sugar high.
Now this doesn’t mean you are weak. Your body knows that sugar provides fast energy. It’s your body’s way of ensuring survival. But faster is not always better.
Because recall that sharp spikes in blood sugar cause insulin to rise which in turn shuts down fat burning. And this is another reason to eat balanced meals – they digest slower and keep blood sugar lower.
Now there are two tricks you can implement to tone your legs even faster:
- Cover half your plate with vegetables every time you eat
- Oscillate your carbohydrate intake
The first one is simple. The second one is a little more involved.
To do it you have to stop eating carbohydrates on the days you aren’t exercising. And on the days you are exercising, maintain your regular intake.
This will allow you to drive down your blood sugar, reduce caloric load and not enter ketosis.
Parting Advice On How To Tone Your Legs
Remember that no matter how much intense exercise you do if you aren’t in a caloric deficit you will never be able to tone your legs.
So make sure you really focus on your diet here.
And above all else, make sure you take action. Because without action this information will be useless.
Just get going!