Back to business

So I hope you al had a good weekend, but it's Monday again and for me it's time to bump up the intensity and hit those legs. Legs are not my favourite muscle to work and to have to work them on a Monday is a killer but we got to do what we got to do. 

I'm just about to head over to the gym now so I'm just going to give you a quick plan of what I am doing.

30 reps 4 sets of seated leg press

12 reps 4 sets leg extensions

12 reps 4 sets leg curl

10 reps 4 sets dumbbell squat

15 reps 4 sets of calf raises

Then I am going to finish off with a quick and blast for about 10-15 minutes where I will really try and work that core.

So if your at the gym today comment and let me know what your workout plan for today is, whether it's doing cardio or weights.

Fitness Tips

Here are a few fitness tips to help with your training and push you closer towards your goals.

• Progressive overload - Gradually build yourself up and improve slightly each time to see results. To build strength you are going to want to gradually increase the weight slightly each time. To build size you want to increase the amount of sets you do as well as the weight. You can also build your endurance and to do so you could increase the reps, lower the weight and decrease your rest time.
• Plan ahead - Plan ahead, set yourself fitness goals, daily, weekly and monthly goals that are reachable. Also plan what you are going to do at the gym that day, don't go there and struggle to think of exercises.
• Workout partner - Struggle for motivation? well get yourself a workout partner and then they can help push you to success. The same goes for them when they are not motivated, you push them. Having a partner helps you push past your limits and it encourages quicker results.
• Sauna for results - If you have a sauna at your gym then get in there after your workout. The dry heat helps flush out toxins such as lactic acid that built up during exercise. But not only that, it helps relax the muscles after a good hard session.

Let me know some of your fitness tips, what you do to stay in shape and I'll be sure to get back to you

Problem area – thigh gap

I'v had a few people speak to me about how to work and get the thigh gap and in this post I am going to explain to you how to attain this.

The thigh gap is basically the fat on the inner thigh. It is a real problem area for women to work and there is such a rise to have a good thigh gap because a lot of celebrities have great legs in which females look up to and want to look like that themselves. 

There is no particular workout that will remove fat in a certain area, but all it comes down to is how bad do you want it, how much effort are you willing to put in, how intense do you want to make it. If you want it that bad then continue reading because I am going to give you some exercises you can do to help remove fat and tone those legs, but you won't just lose fat on your legs but you will also lose the fat around your core area.

What exercises can you do to remove fat and tone them legs?

• Well for a start, I can't explain to you how important squats are to do, they are what's going to build the foundation of your legs, lose that stubborn fat not only in your quads, but your gluteus maximus (bottom), hamstrings and even your core, who would of thought that one exercise would work that much. At the bottom of this post there will be a video for a standard squat and sumo squats.
• Sumo squats. Again a great exercise that focuses on the same muscles but it really works on that inner quad muscle and your adductor. This exercise is also in the video at the bottom of the post.
• Lunges, the third exercise and this exercise targets the whole quad. A real burner to help tone and shape them quads and burn any fat around the leg area.
• The final exercise is straight leg deadlift. Now you're probably thinking that this is more of a back exercise but it in fact really helps with toning and tightening them hamstrings and even your butt muscles.

EXERCISE	SETS	REPS	INTENSITY
SQUATS	6	SET 1 – 10 REPS SET 2 – 4-6 REPS SET 3 – 10 REPS SET 4 – 4-6 REPS SET 5 – 10 REPS SET 6 – 20 REPS	SET 1 – MEDIUM SET 2 – INTENSE SET 3 – MEDIUM SET 4 – INTENSE SET 5 – MEDIUM SET 6 – LIGHT
SUMO SQUATS	6	SET 1 – 10 REPS SET 2 – 4-6 REPS SET 3 – 10 REPS SET 4 – 4-6 REPS SET 5 – 10 REPS SET 6 – 20 REPS	SET 1 – MEDIUM SET 2 – INTENSE SET 3 – MEDIUM SET 4 – INTENSE SET 5 – MEDIUM SET 6 – LIGHT
LUNGES	4	SET 1 – 12 REPS SET 2 – 12 REPS SET 3 – 12 REPS SET 4 – 12 REPS	SET 1 - MEDIUM SET 2 - MEDIUM SET 3 – MEDIUM SET 4 - MEDIUM
STRAIGHT LEG DEADLIFT	4	SET 1 – 12 REPS SET 2 – 12 REPS SET 3 – 12 REPS SET 4 – 12 REPS	SET 1 - MEDIUM SET 2 - MEDIUM SET 3 – MEDIUM SET 4 - MEDIUM

Don't skip leg day

I may not have the biggest legs to show for but you should never skip your leg day.

If your looking to gain muscle then make legs your priority. Training legs in fact helps the rest of the body grow by releasing more growth hormones to help the rest of the body grow.

If you have small legs, when it comes to training them just stick to the basics. Squats is what you should be focusing on. Do 6 sets in a repeating order, one medium weight of 10 reps, one heavy set of 4-6 reps and your 6th set of a light weight at 20 reps. This way your not only hitting all your leg muscles, but you are also hitting them fast and slow twitch fibers. I tend to use that for most of my leg routine, so do the same with leg extensions, seated leg press and also leg curl. These are the main exercises you should use to start building the frame of your legs. 

Keep posted for more information on training. 

Leave a comment, let me know your favorite leg exercise and why.