Toning Legs

[xxxpinkladyxxx]

I've been going to the gym for about a year now but want some advice. I've worked on my stomach and arms and have seen results there, but it's my legs that I really want to work on. I would love my legs to look like Britney Spears's but don't know what exercises I should be doing. Should I be trying to build muscle or should I just be toning? When I go to the gym, I do 100 reps on the machine that works the front thigh muscle, using about 20kg of weight, I do 100 reps on the machine that works the back of my thighs (about 35kg), I do 200 reps on the machine that works my inner thighs (25kg) and 200 reps on the machine that works my outer thighs (20kg). I've been told by someone on another website that I am doing far too many reps and I should concentrate on working with higher weights and less reps. Is this right? I don't want to end up with legs like a body builder but I would like them more defined. I'm 5ft 2 and weigh 8 stone (112lbs).

 

[Sassy69]

First, welcome to the boards!

"Toning" really means the combination of building muscle & dropping bodyfat to get a leaner look. First rule of fitness is that you can't spot reduce. You are probably seeing results in your arms because that area tends to be a lower fat concentration area for women. You aren't seeing the same speed in results on your legs probably because that is a higher fat concentration area for women.

I agree you are doing alot of reps. Generally I lift at weights that I can execute at least 8-12 reps with full, tight and excellent form. If my form starts to get slopping because of exhaustion or the weight's too high, I'll drop it down an increment. If I can execute 12-15 tight reps, then I'll increase the weight and and stay there until I can do 12-15 again. I usually do 3 sets of 12-15 reps for each exercise, around 4 exercises per body part. I usually do 2 body parts / session (e.g. back + bis). Note that you DON"T have to worry about getting legs like a body builder primarily because you are female - females don't have enough testosterone to naturally develop that much. Sometimes genetics will produce extreme legs, in addition to years of hard training. So please don't let that fear keep you from lifting hard & heavy because it simply is not an issue for women.

As far as "toning" - what is your diet? It is the diet that will make the difference in reducing your bodyfat to develop a really "toned" look. Can you also list your typical training schedule - w/ exercises you do, reps, etc.

 

[The Shadow]

DId I read TONING????

 

[Sassy69]

Fraid so.

 

[velvett]

DId I read TONING????

be nice, she's new

 

[Daisy_Girl]

To shape and build kick-ass legs, you need ot be focusing on two things - 1) compound exercises and 2) diet.

First, drop the endless reps on the leg extention and the inner/outer thigh machine. I promise, that will NEVER EVER give you the results you desire. Ever.

To make solid legs with definition, you need to add walking lunges, weighted lunges, well - any kind of lunge. There are tons of variations o nthe lunge, and I think all are very very effective at shaping and building the legs/ass/hips.

In addition to lunges, also include step-ups, squats, stair climbing, and even plyometrics. I bet after the first workout, you'll be screaming for days.

I'll hunt for an old thread of mine that explained a leg workout I LOVE. No machines needed.

Second, how is your diet. SPECIFICALLY. List what you eat, when you eat, how it is made, what is in it, amounts, measurements, etc......

Also, how about water intake?

Finally, what do you do for cardio (if any)?

 

[Daisy_Girl]

Maybe these threads will help:

http://www.elitefitness.com/forum/showthread.php?t=306290&highlight=plyometrics

http://www.elitefitness.com/forum/showthread.php?t=346247&highlight=lunges

http://www.elitefitness.com/forum/showthread.php?t=290957&highlight=lunges

 

[velvett]

Maybe these threads will help:

http://www.elitefitness.com/forum/showthread.php?t=306290&highlight=plyometrics

http://www.elitefitness.com/forum/showthread.php?t=346247&highlight=lunges

http://www.elitefitness.com/forum/showthread.php?t=290957&highlight=lunges

Those were awesome threads!
I totally remember the thigh skinfold test...