Chapter 3 Matter And Change

You've done more than squats and leg extensions than you can count, but no thing how hard you try, yous just can't firm up your thighs. It might be your genetics—unfortunately, some of usa are only born with more than fat cells and fewer muscle cells than Jillian Michaels, says Wayne Westcott, Ph.D., director of exercise research at Quincy Higher. Simply even if that'south the case, don't kiss the dream of dynamite thighs good-cheerio. Avert these vii mutual mistakes, and yous'll sculpt some gorgeous curves.

1. Yous're existence unrealistic.

You can't resize your thighs later a few workouts. "People think they can go to the gym for 2 weeks and see all the muscles in their legs," says Thrive trainer Sean De Wispelaere, "but it doesn't work similar that." If you strength-railroad train your lower body 3 times a calendar week, look to starting time seeing changes in most iv to half dozen weeks, he says.

2. Your diet isn't thigh-friendly.

"To really change your body, the showtime matter you need to assail is your nutrition," says De Wispelaere. "Protein, vegetables, fruit, and adept fat—if it'south non one of those things, don't eat it." Poly peptide is vital: It builds muscle while raising metabolism, so you shed fatty faster.

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3. You're non doing enough cardio.

If you're grooming your lower body three times a week and all the same non seeing any definition, add some cardio. Don't accept much time to exercise? Attempt spinning—the pedaling tones legs while combusting 420 to 780 calories per hour. (Still feel like you don't have enough time to see results? With Prevention's Fit In x DVD, you will lose weight and transform your body—all in just 10 minutes a twenty-four hour period!) Some other alternative is stair climbing. Walking upwardly any incline spikes heart rate and recruits 25% more muscle fibers than strolling the flats.

4. You're not doing clockwork lunges.

This simple, calm, no-equipment do tones the legs, butt, and thighs, and it'due south smashing for getting rid of cellulite. In fact, the older you get, the more important it is to regularly exercise moves like this one. "As women age, they lose muscle," says Westcott. "As that muscle layer becomes thinner, weaker and less firm, the overlying fat layer loses its stable base of operations, and it crinkles and wrinkles." Upshot: Your thighs pucker up. Practise these lunges like clockwork.

5. You lot're ignoring the rest of your leg muscles.

Most of us—especially walkers, runners, and cyclists—already have well-developed quadriceps muscles. But to go the slim, sculpted leg look you want, don't forget the hamstrings and inner thighs. And it'southward not simply about aesthetics: "If you lot're not working every muscle equally, you'll tighten your hip flexors and put yourself at risk for genu injuries," says Lauren Boggi, founder of Lithe Method workouts. For the hammies, do glute bridges. For the inner thighs, do these two ballet-inspired moves.

6. You're not using enough weight.

To actually change your muscles, yous've got to challenge them. If you lot're a forcefulness-preparation newbie, it's OK to start off using only your body weight. "Only equally soon equally 12 reps no longer feels challenging, increment resistance," says fitness skilful Larysa DiDio. For squats and lunges, commencement with 16 pounds (2 8-pound dumbbells) and increment by 2 pounds each week or whenever it begins feeling piece of cake.

7. You're doing the incorrect kind of exercise.

You can't change your basic body type, merely you still have a lot of room for comeback. If you accept skinny legs, avoid long-distance running, which breaks downwardly muscle and will brand them even more birdlike.

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"Instead, concentrate on weighted step-ups or spinning to build muscle," says DiDio. Just if you've got short legs, as well much heavy weight training can make you look even stockier. She recommends doing squats and lunges with just your body weight, and to aim for 12 to xviii reps. Cardio will also help. "But no matter what your body type, everyone should exist force training," she adds.

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