Free Muscle Building & Fitness Articles

Professional Authors - Professional Articles

Building Leg Muscles Without Weightlifting

If you are wanting to add some muscles to your legs, you don't always have to go out and join an expensive gym thinking that you have to use weightlifting equipment in order to achieve your goal. Doing complicated leg weightlifting machines just isn't always needed to build as well as maintain your leg muscles. If you set up a regular exercise plan you can simply do this in the privacy of your own home. You will need to combine strength training along with some regular aerobic exercise and a healthy diet.

You should begin your day by doing some leg stretches. This is going to get you prepared for your daily activities as well as your exercise. You can stretch the hamstrings by sitting down on the floor and put your legs straight out in front of you. Lean forward and reach for your toes, breathe deep for at least 20 seconds. You should do this at least 3 times and then go on to stretch your quads. You can do this by standing up and make sure that your legs are hip width apart. Take one foot and bring it up toward your buttocks making sure to bend your leg at the knee. Hold this position for 20 seconds and then do the same thing with your other leg. You also will need to stretch your calves and you can do this with standing calf raises. Just stand up erect and then slowly get onto your tiptoes and do that for 1 second and then lower. You should repeat this 20 times.

Unless you happen to be overweight you should have no reason to worry about lowering the calories that you take in each day. However, if you are overweight you might want to take in a few less calories each day. If you want to build good muscle you actually should increase the calories that you eat every day. So you need to pick foods that are high with lean protein, good carbs, fats that are healthy. This would be lean meat, fish and whole grains. You need to limit your fried and processed foods as well. If you happen to be a very active person it's probably a good idea that you eat several small meals every couple of hours. This will keep your metabolism going at a higher rate.

You should only work your upper legs out every other day. The kinds of exercises that work out the upper legs are going to isolate your quads, thighs, hamstrings and glutes which is the only way you are going to build muscle. Good examples of upper leg exercises would be some squats as well as lunges. You also can do these with dumbbells in each hand and hold them over your head to make it more challenging.

The days in which you don't do your upper leg exercises you should do your lower legs. This would be the calves that have two main muscles, the gastrocenemuis which is the back of the leg and then the soleus which is under the gastrocenemius.

When you combine good strength training with a good diet and some aerobic exercise you are going to improve all of your muscles and will also help you to lose fat. So make sure to pick the kind of aerobics that will also target your legs. Examples would be walking, biking, jogging and running. Start with just three aerobic sessions a week and the maximum amount of time should be for 30 minutes each day.

Fat Loss Diet commented on 18-Jun-2016 01:57 AM
Content is what it's about folks and this is what I call fine content. The information here is both interesting and informative. This would make a terrific resource for people seeking content ideas.

Post a Comment

Captcha Image

spare room body type fitness plan cardio training buttocks hiking lifting best cardio exercise gain muscle reps research fitness tapes cardio exercise lean muscle online classifieds rollerblading weights muscle growth resistance bands gaining muscle Craigslist calories fat jogging muscle building exercises high intensity lift dumb bells proteins muscle mass effective fitness muscles weight bench lifting weights back strain basal metabolic rate building muscles skipping rope muscle soy restricted budget triceps overweight hero quality achievable goals pushups gym equipment home gym situps aerobic exercise amino acids care provider calves weight training weight training machines mesomorph treadmill training journal bench press machine back spasms plank pose protein fat intake regular exercise building muscle quads bench press bodybuilding regime fat burning stomach area swimming exercise program hamstrings heavy objects hinder muscle growth weight gain reduce pain press machine weight bearing activities workout gaining muscle mass woman gym weightlifting equipment jump rope garage push ups health carbs quickly burn fat exercise ball gostrocenemuis whey protein isolate muscle building tips whey protein dumb bells back cushion fats add muscle body frame glutes exercise plan chest muschles strenuous movement multivitamin fit let stretches building muscle resources gain weight healthy diet expensive gym jumping jacks gym program build muscles deep breathing building muscle tips exercise music side affects grain fitness tips low intensity muscle foods adding supplements exercises fat storage running bicycle kicks cycling fat loss omega 6 inflammation biking muscle gaining crunches help build muscle complex carbohydrates high effort mat thighs build muscle fast lean protein muscle building myths twist crunches reverse crunches ectomorph good carbs soleus stability ball excess fat small meals abdominal exercises resistance equipment good diet doctor great food build muscle bending stomach muscle muscle weight muscle gaining pills successfully build muscle quick fix muscle fix muscle gaining endomorph start building muscle setting goals shadow boxing body movement leg muscles carrying healing process walking muscle tips biceps good muscle rolled up towel muscle building weight lift cardio equipment

Copyright 2016 - Free Info Site Enterprises
Privacy Policy  |  Copyright Policy  |  Website Use Policy  |  Non Endorsement Policy  |  Contact Us  

Health Blogs