Summer is upon us and shorts season is here! Does that statement make you feel more nervous than excited? Don’t worry, you’re not alone.
Luckily, whether you’ve got a beach vacation coming up or are going to be doing some exploring in the mountains, if you want to feel strong and confident this season, these tips for toned legs will help you get there.
Read on to learn how you can shed body fat and strengthen the muscles in your lower body to get the legs you’ve always dreamed of.
1. Incorporate Strength Training
In order to have shapely, toned legs, you need to lift weights. Strength training builds muscle, which is what helps create the appearance of curves.
To see the best results, it’s important to make sure you’re lifting heavy weights and doing compound exercises (exercises that involve more than one muscle group).
Contrary to popular belief, heavy lifting and compound exercises won’t make you look big or “bulky.” Just as fitness icon Amanda Latona if you’re unsure.
Instead of doing a million donkey kicks with three-pound ankle weights, focus on functional movements that will strengthen multiple muscles in your legs at one time. Listed below are some good examples of compound exercises to include in your lower body routine:
- Bulgarian split squats — this exercise targets the quadriceps and hamstrings, as well as the glutes.
- Goblet squats — these are great for the quadriceps and glutes.
- Walking lunges — in addition to working the quadriceps, hamstrings, and glutes, these also help strengthen the core as an added bonus.
- Wall sits — this static exercise is perfect for people with knee pain who want to strengthen the quadriceps and hamstrings. The muscle engagement without movement strengthens the muscles without stressing the joints.
- Deadlifts — this is one of the most functional exercises out there, as it targets all of the muscles in the lower body, as well as the lower back.
- Single-leg deadlifts — these are great for working the lower body while also correcting muscle imbalances and improving core strength.
While you’ll see best results from lifting heavy weights, when you’re trying these exercises for the first time, it’s usually best to do them with just your own bodyweight. This will help you figure out the proper form so that you can avoid injuries.
Once you feel comfortable with your form, go ahead and add some weight to make it more challenging.
It can be hard to figure out how much weight to use, but, generally speaking, the best approach is to choose a weight that makes the last 2-3 reps of the exercise difficult. You should still be able to perform the exercises with good form, of course, but it should still be challenging to complete the reps.
2. Add HIIT Training
While heavy lifting is essential for toned legs (and the rest of your body for that matter), it’s also important to incorporate cardiovascular exercise into your routine to help you lean out and see results faster.
While you could spend hours slogging away on the treadmill, there’s a better, more efficient way to go about getting your cardio in.
High-intensity interval training (also known as HIIT) is a type of workout that involves short bursts of high-intensity exercise (performed at 85-100 percent of your maximum heart rate) followed by longer periods of rest.
A typical HIIT workout might look something like this: Thirty seconds of sprinting followed by 60-90 seconds rest, repeated for 5-10 rounds (depending on your experience level).
This type of workout allows you to burn more calories in a shorter period of time, which is great for people who feel that their lives are too busy for long workouts.
HIIT also allows your body to burn more calories after your workout is over, and it promotes fat loss without sacrificing muscle, which can happen when you use steady-state cardio (such as treadmill walking or using the elliptical machine) as your primary form of cardio.
3. Clean Up Your Diet
While strength training is crucial for building muscle and getting the tight, toned legs you’re looking for, it’s also important to make sure your diet is on point. In addition to building muscle, you’ll also need to shed extra body fat in order to really allow those muscles to show through.
In order to reduce body fat, you’ll need to make sure you’re eating in a caloric deficit. This means that you’re consuming fewer calories than your body is burning. While you can create a calorie deficit by exercising more, that can also increase your hunger, which makes it harder for you to control cravings and may result in you overeating.
So, rather than trying to outrun (or outlift or out-HIIT) a bad diet, it’s generally better (and easier) to clean up your diet. This means getting rid of highly processed, carbohydrate- and calorie-laden treats (cookies, doughnuts, muffins, etc.). Instead, focus on eating more of the following foods:
- High-quality protein (grass-fed beef, pastured chicken and pork, wild-caught fish, etc.)
- Nuts and seeds
- Healthy fats like avocado and extra-virgin olive oil
While eating in a calorie deficit is necessary for fat loss, it’s important to make sure you’re not cutting your calories by too much. It’s generally considered unhealthy to lose more than 0.5-1 percent of total body weight each week. This means that, for a 150-pound woman, a healthy rate of weight loss would be between 0.75 and 1.5 pounds per week.
When you cut your calories too low, you risk losing muscle mass. You also can slow down your metabolism, which makes it harder for you to maintain your weight loss without continuing to eat an extremely small amount of calories. Since maintaining your weight loss will be more difficult if you take this approach, you’re also more likely to gain back the weight that you initially lost.
It takes time for your legs to tone up, so patience is a must when it comes to putting these tips into practice. But, if you’re consistent, you’ll be sure to see the results you’re after.
Making Sure you Choose the Right Footwear for Fitness Activities
Sporting goods, also known as sports equipment, are all the materials, tools, clothing, and paraphernalia used to play a sport, and vary greatly depending on the particular sport. The equipment ranges from nets, balls, gloves, and other protective gear such as full-body protective clothes for extreme sports like mountain climbing or running faster in marathons. Other equipment may be more aesthetic, like flip-flops for beach volleyball, or functional, such as running shoes.
Categories of Sporting Goods
There are two basic categories of sporting goods. One type is designed specifically for the game of the athlete; this would include athletic shoes, athletic socks, gloves, shorts, and clothing. The other type is designed for use in general exercise or recreation. General sporting equipment is widely available, although not nearly as extensive as athletic sporting equipment. However, most people would associate the term ‘sport’ with the word ‘gear’.
There is a wide variety of sporting goods available to consumers. Some are necessities, such as cleats for basketball players and padding for high school football players. You can apply finish line coupons and get lots of latest fashion footwear at a very reasonable price. Other kinds of equipment would be more fun, such as wetsuits for surfing or skateboarding, or golf clubs or tennis racquets. While some sports require specialized athletic footwear, many products for everyday wear can be purchased at reasonable prices and found at most sporting goods retailers.
Athletic and Fitness Equipment
In recent years, the international supply market for athletic and fitness equipment products has increased significantly. This has been particularly true of the US sporting goods market. The increase in cross-country skiers, snowboarders, mountain bikers, runners, weight lifters, and other athletes has created a huge demand for a variety of athletic apparel and accessories. As supply has risen, demand has decreased. For this reason, the US sporting goods industry has traditionally operated on a large size. This has given the consumer a much larger selection of products from which to choose, which has led to an increased consumer spending power.
Different Types of Exercise Equipment
An increasing number of sporting goods manufacturers are producing items for both men and women. Many of these items target the female consumer, as well as the small to the mid-sized male consumer. Additionally, several manufacturers have developed sportswear that can be worn by both men and women for various sports. Cross-country skis, snowboards, mountain bikes, kayaks, paddleboards, exercise bikes, rowers, running shoes, and many other types of exercise equipment are being designed and marketed for both genders.
The increased size of the athletic footwear and exercise equipment market has led to the growth of several independent athletic footwear, gym, and fitness retailers. These independent companies offer both athletic footwear and exercise equipment at competitive prices and provide a wide selection of quality brands. For those who wish to have further savings, several chain stores, have also entered into the sporting goods industry. In many cases, establishments run by a single individual serve as a home base for multiple outlets, allowing the consumer the opportunity to buy many items at one location.
The Internet has become a valuable tool for shoppers searching for the latest in sporting goods. Retailers such as Amazon offer a large selection of products ranging from books, movies, music, tools, and more. The advantage of shopping on the Internet is that consumers can compare prices, find available sizes, read detailed descriptions of items, watch videos, or download and save photos of sporting equipment. In addition to these benefits, shopping online is the wave of the future for consumers looking to save money on sporting goods. By having a good sense of which sports and equipment is of interest, saving time and effort by searching the Internet for prices, or having a friendly, knowledgeable sporting good store nearby, the online shopper can put together a complete sporting gear package at a significant discount.
3 Self Care Tips for Your Best Year Ever
In today’s modern world, it is very important to focus on self care. Whether you want to care for your body, mind, or heart, there are many ways to go about finding what you need for a successful year. Here are three ideas to help get you started.
Find Your Fitness Path
Fitness comes in many forms, so it is important to find what works for you and your body in order to best focus on your physical health. Working out should also be something you enjoy doing. Consider multiple options for getting in or staying in shape. Join a tennis club, start swimming, play on a local softball team, or hire a personal trainer Northern CA to help you get started on your fitness journey.
Start Something New
Goals are very important for having a good relationship with yourself. The goal you choose can be a challenge, like running an 8-minute mile, or something for you personally, like quitting smoking. Whatever you decide to work on, make sure it reflects a positive change in your life. Besides quitting bad habits, you could also focus on starting new good habits, like journaling every day, reaching out to your parents or siblings once a week, or saving money more frequently.
Make Time for Rest
People are getting busier and busier in today’s world. Between work, raising children, and other family obligations, there can be little time to relax. Rest is pivotal for taking care of yourself, so make sure to set aside time to unwind and get a healthy night of sleep. It is also beneficial to find time during the busy day for a quiet moment for yourself. There are many apps you can download on your phone that will lead you through breathing exercises, meditations, or daily prayers.
Take time for your personal health and wellness, and you will have a better year than the last.
Best Steroids for Cutting – Proper Stacks for Expected Results
Some people think that anabolic steroids such as hilma biocare are only for putting on bulk. Certainly, these are very helpful in bulking phase to build muscle, but not supportive in cutting cycles.
To gain a lot from your supplement and workout routine, you can use specific fat burning supplements in cutting phase. Several steroids are designed for total weight loss only and a few to sharpen the physique and maintain lean mass.
Which Are Best Weight Loss Steroids?
Many natural steroids are formulated to shed only fat content, but it is not as simple as using an anabolic supplement and waiting for miracles to take place. The best popular natural steroids are Winstrol, Anavar, and Trenbolone. To turn expectations [melting pounds rapidly] into reality, it is necessary to blend proper nutrition and right steroid stack.
Ignoring the significance of proper stacking, users get attracted to popular ones and add them to the stack. This can hinder their cutting cycle progress. As mentioned above some steroids just support weight loss, but a few enhance your fat trimming cycle and take it to the next level.
Testosterone is crucial component of a good stack, even during the trimming cycle.
Best Steroids For Cutting
Clen was designed for patients suffering from asthma or breathing disorders. Soon, it became popular in the sports arena because of its anti-catabolic properties. It means fat gets burnt without affecting the muscles. Clen is thermogenic, so raises body temperature, which in turn increases metabolism. This increase in metabolic level helps convert stored calories into energy.
2. T3 Cytomel
Sometimes, Clen is stacked with T3 Cytomel. Cytomel [Liothyronine] is used in treating hypothyroidism, thyroid cancer, and enlarged thyroid glands. Cytomel is formulated to replace thyroid hormone. However, people with normal thyroid functionality apply it for weight loss. FDA strictly warns not to use T3 for obesity treatment or in weight loss program. There are many other natural steroids available, why take the risk.
It is highly popular because of its negligible low side effects and efficiency in maintaining lean muscle gains in the cutting phase. Users can reduce their caloric diet without any concern about destroying lean muscle mass.
Winstrol is a powerful performance enhancer and helps to perk up muscle mass definition by shedding belly fat effectively. Body holds the gain and strength level, which can often creep in during cutting cycle.
Make sure to take right kind of steroid stack to create a toned physique. Follow proper dosage and cycle duration to eliminate the potential risk of side effects.