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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown
Nutritionist

Janet Aylott
Nutritionist

Kelly Marshall
Fitness Consultant

Q.

How can I make my legs leaner?

Hi, I always seem be able to lose weight and tone up the upper half of my body but not the bottom half!! Can you please advise the best exercises for leaner knees, legs and bottom? I don't want to bulk up! I have been exercising 4-5 times per week - one day I would do 60 minutes of the Tracy Anderson Mat Workout DVD and the next day a mini-circuit (20mns of lunges, squats, the bridge, press-ups and leg rises x 2) and then I'll go for a run in the park for 30mns. Am I doing enough cardio / exercise? Please help!! I'm 1m63cm and I currently weigh 56kgs. Thanks

A.

Our expert says...

Hi,

To lose body fat from the legs I would suggest that you incorporate some cardiovascular exercise, (aerobic machines such as bike, treadmill, X-trainer, rowing machine and exercise DVD’s as you already are doing), together with resistance exercises in a circuit-fashion using bodyweight (to start with), to strengthen the joints and promote lean muscle tone and strength.

I would recommend doing some leg toning exercises at the start of a workout, followed by 30-45 minutes of cardiovascular exercise at a moderate intensity. Research has suggested that this way round is more beneficial for fat-burning.

Have a look at my "home exercise section" on the "resources" page of the website. Any of the lower body exercises within my articles would be a great way to start and I suggest you try to perform 12-15 repetitions of each in a circuit, with minimum rest between them. An example would be:

1) Shoulder bridge

2) Single leg toe touches (single leg squats)

3) Walking lunges

The above circuit could be preformed up to 4 times with 1-2 minutes rest between circuits. This promotes cardiovascular fitness benefits (increased stamina), maximises fat burning through high calorie burning and develops muscle tone as well. The improved muscle tone helps accelerate fat burning and so as lean muscle tone is developed consequently more body fat is reduced.

The combination of cardiovascular exercise and resistance (bodyweight) circuits helps improve the circulation of the blood, toxin removal and the improved elasticity of the skin and this is how the cellulite will be improved at the same time.

Have a look at my articles and try my suggestions,

Hope this helps,

Kelly 

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