You’ve done more than your fair share of squats and lunges but a firm butt and strong thighs still feels like a dream. Unfortunately, it may just be your genetics. Jillian Michaels says that some individuals are born with fewer muscle cells and more fat cells than others. However, this doesn’t mean you can’t have a sexy lower region.
A few workouts aren’t going to be enough to tone your butt and legs. While it is easier to sculpt your lower body than your midsection, going for a couple of gym sessions a week isn’t going to be enough. Aim for three lower body sessions per week and expect noticeable changes in four to six weeks.
If you want to transform your body, you have to transform your diet. Up your protein, good fat, fruit and vegetable intake and you’re good to go. Processed foods, trans fats, sugar and excessive salt just aren’t going to cut it.
Protein is the most important nutrient when it comes to sculpting your body because it boosts your metabolism, increases muscle mass and thus, helps you burn fat faster. Your butt and thighs are primarily muscle so don’t worry about gaining more mass down there making you look bulky.
You’re working your body every day but you’re still a little pudgy – chances are you aren’t doing enough cardio. Cardio helps burn the fat covering your muscles and it enhances your stamina. If you’re short on time, try spinning for your legs. The constant pedaling molds your legs and also helps burn 480 to 780 calories an hour!
You’ve gotten into the weight training bandwagon but you still aren’t seeing definition. If you’re new to weights, it’s okay to start with your body weight and some light dumbbells. However, you can’t stick to the same intensity for several weeks in a row. Once your set number of reps, say 12 reps, stop feeling challenging enough, increase the weights.
Some great butt and thigh workouts that allow the usage of weights include squats and lunges in which you can successfully work with 16 pounds and above (increase 2 lb every week).
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