Legs

[Liza]

Hi Cathe or any fitness buffs,

Just wondering what the best way to get your legs in shape and get rid of excess fat?? I run about 4 times a week for about 4.6 miles (with some hills) and do 2 days of weights. I am limited to about a hour a day and find that running helps alot and I enjoy being outside while the weather is nice. The rest of the year I alternate all of your tapes. Alot of people say I should not do heavy leg work, but I feel if I don't try to build more muscle, the fat will win over!!! I admit I try to eat well but sometimes I find myself eating too much at dinner but good the rest of the day. Any thoughts????

 

[competition bound]

Hi Liza!! Now this is just something I read about a ex fitness competitor name Monica Bryant. She said she has trouble with her legs and the best way to get them into shape was by circuit training them. She has beautiful definition, and she said (I don't agree with this) to use lighter or no weights. I feel the need for heavier weight too. However, I have found that the magic number for me is 45lbs with the barbell, and no more than 15-20 dumbells. I'm short, and I gain muscle easily. But when I did this, I thought my legs had never looked better! Hope this helps!!


Aimee

 

[Liza]

Thanks Aimee! - I will try to up my weights like you said first but around the max of 45 and see what happens. Maybe the slow and heavy series will be just what I need!!

 

[Jane P]

I think a BodyMax type of workout might be ideal for your situation. You work your legs in the midst of cardio. I think
this helps to keep the muscles from tightening up too much after using weights.

 

[Cathe Friedrich]

Hi Liza! What you are currently doing sounds fine but if you have been doing this for quite some time and your results have slowed down, you'll benefit by changing a few things around to re-energize your workout as well as your muscles.

Here is a suggestion (feel free to take it or leave it ;-))

Make two of your 4 running days interval runs. To do this, go about the normal course you ran before but when you get to all of your hills, run faster up them, then when you get to the top, lower your intensity for about 2 minutes as you coast down. Continue like this for the duration of your course. However, if there are not enough hills to keep a constant interval format then create a workout so that you push hard and run fast for one minute and recover for two minutes. Keep this going for the duration of your run (after a full 10 minute warm up though).

Then for your third run day, you can do the workout that you typically did (note: after a few days of the interval run wait and see how easy your typical run will feel)and consider this your lighter day.

I would replace the fourth running day with Bodymax, done in its entirety, if you can.

On the weight days I would do Leaner legs on one day and then the upper body portion of MIS on the other. Here is a sample week:

Monday: Interval run

Tuesday: Bodymax

Wed: off

Thursday: Typical run

Friday: Interval run

Sat: Leaner Legs

Sun: Upper body portion of MIS.

Good Luck!

 

[Liza]

Thanks Cathe, I will try your suggestion! Then when your
new tapes come out - I will put them in as well, Your the best!