Whether you’re a woman who competes or not, you probably want your legs to be well-sculpted and toned. Many of the female athletes I coach complain about wanting to trim down their lower half and shape their glutes to be more rounded. There are reasons women store more fat in the legs, but that doesn’t mean you can’t do something about it. Today, I want to help you all work on losing fat along with toning and shaping your lower body.
For women, the primary areas of fat storage are the hips, thighs, and glutes. A big reason for this is because women are estrogen dominant, and estrogen causes fat to be stored in the lower half of the body. This is due in part to women’s natural child-bearing needs, so it’s totally natural, but that doesn’t mean lower-body weight gain has to be excessive or negatively affect the way you look.
In order to prevent estrogen from “taking over” and causing unwanted fat accumulation, you need to utilize weights and strength training as well as cardio. To get the most bang for your exercise buck, most of your work should be focused on the glutes, hamstrings, and thighs.
Working out with free weights will help build and strengthen the muscles in those areas which increases blood flow and brings the muscles closer to the skin. That obviously results in a tighter and more toned appearance, but you still need to incorporate cardio work in order to truly promote fat loss in the common lower-body trouble areas for women.
Training and exercise are crucial, but healthy meal planning is also vital, and you should also include premium-quality supplements when possible to maximize your results. For instance, I like to fuel my workouts with a pre-workout like Fierce Domination, especially when I’m on a low-calorie diet that can result in low energy levels.
Fierce Domination gives you that extra edge to push you through a workout when you might otherwise be struggling, and it doesn’t give you the jittery feeling that some other brands give you. Plus, it can help amplify your fat-burning efforts.
Prior to cardio exercise, I suggest that women use Tight Fem. This is an excellent fat burner which is formulated specifically for women, so it has all the components you need for improved fat burning. It also includes a natural water-loss agent to really kick estrogen’s butt and help create even more weight loss and visible toning.
Speaking of lower-body exercises to help tone and shape, here’s a sample leg workout that includes cardio training thanks to the supersets:
Toning and Shaping Lower Body Workout
Leg extensions (warm-up): 4 x 20
Lying leg curls: 4 x 15
Seated leg curls: 4 x 15
Leg press: 4 x 15*
* Superset with weighted lunges and dumbbell stiff-legged deadlifts
Sumo (wide-legged) squats: 4 x 12-15*
* Superset with dumbbell step-ups
Abductor machine: 4 x 15*
* Superset with adductor machine
Try this workout and let me know what sort of results you see.
Note: For information purposes only. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.