Last month i started to go to the gym 3 times a week eiether running or walking on the treadmills and thats it, for like anywhere from 30mins to an hour. . I’ havnt seen any improvement and my legs are really flabby. Im not fat I weigh130 and im 5′6 its just that im unhappy with my legs. Does anyone know the best excercises or what i can do to build muscle faster in my legs?
Aside from squats, and how many reps per day on average. If the technique is showed on youtube can you point me in the right direction. Does riding a stationary bike increase muscle mass if you are going at a particular rabid speed?
all i have at my house is a thigh builder but that is only for girls. i go jogging on my spare time but i want to have more muscle and strenth in my legs so i could be stronger in my sophmore year in wrestling. so tell me.
To do this workout, you need a 6 ft Resistance band as well as a step, an adjustable barbell, stability ball, and various weighted dumbbells
One of the most popular fitness experts, Cathe Friedrich, leads this comprehensive 67-minute workout that focuses on the use of compound and isolation exercises to target the legs, glutes, and buttock area
Both traditional and non-traditional exercises will help strengthen and firm even the most stubborn areas
This workout will use a wide variety of weight ranges and rep patterns in a controlled manner
The DVD’s Premix option lets you do pre-selected, shorter versions of the workout
Product DescriptionThe workout begins with a 4-minute warm-up, followed by 33 minutes of standing leg work (barbell squats, front lunges, rear lunges, and pile squats w/ dumbbells, leg press w/ band, barbell deadlift w/ toes elevated, barbell deadlift on high step, slow-motion lunges w/ dumbbells, standing calf raises). Then it’s on to 24-minutes of floor work (tibialis anterior toe pulls, glute squeezes on ball, one-legged roll-outs, glute presses, glute tucks w/ step & band, roll in’s on the ball, inner thigh squeeze on ball, inner thigh lifts w/ band, outer thigh raises w/ band). All this ends with a relaxing, well-deserved 6-minute stretch. SPECIAL NOTE: The 6 ft Resistance Band contains Natural Rubber Latex which may cause allergic reactions. If you are allergic to latex, please send us an email so we can send you a latex-free Resistance Band.
$23.50
So, I’m losing weight with a healthy and balanced diet and exercise. However, I don’t like how my legs are looking. I have calf muscles, but the part beneath the calf is smaller. How can build more muscle there? I don’t want my legs to look like baseball bats. Please help!
I am a volleyball player & I do martial arts as well, so I have really muscular legs. And since I’m short, it just looks unattractive in my opinion. I’m not going to quit either of the activities I do, but I would like to have smaller legs. If I decrease my protein intake, will I lose the muscle even if I continue my routine work outs of both volleyball & martial arts? If not, is there anything I can do to lose the muscle?
I suffer excruciating cramps in my legs at night, to the point that I almost hate going to bed. Do you have any tips please?
Answer:
Cramps occur because of muscles contracting. The muscles in your legs are part of the skeletal muscle system, which generally contracts at the command of the brain, hence they are called voluntary muscles.
Sometimes, however, skeletal muscles also act involuntarily. For example, with the diaphragmatic and intercostal (between the ribs) breathing muscles, we can inhale, exhale and hold your breath voluntarily, and breathe involuntarily. Similarly, there are times when voluntary leg muscles can contract involuntarily, as you are experiencing.
Skeletal muscles consist of large fibers that can be up to 12 inches long. Muscles carry out heavy duty work so they are equipped with specific cellular power stations called nuclei and mitochondria which are capable of converting glucose into energy very rapidly.
The contraction of muscles is a complicated procedure: muscle fiber squeeze together because protein fibers lock into each other, rather like comb slotted together. When the protein fibers unlock the muscle fibers relax and lengthen.
Excessive muscle contraction, as in sports training triggers the muscles to demand more oxygen than the body can supply through breathing. This oxygen deficit causes the formation of lactic acid, a by-product of when glucose molecules are only partially burnt off. Lactic acid is a major cause of cramps.
Calcium is also a factor as muscles need it to contract. If there is a shortage, the muscle goes into spasm and cramps up to avoid losing it. So people suffering from osteoporosis may suffer, as may vegans and vegetarians whose bodies can’t absorb calcium because of the lack of vitamin D from animal fats in their diet. Lack of sunlight which is vital for our bodies to synthesis vitamin D, is another factor.
Also, if you are chronically constipated, the colon cant readily absorb calcium. This causes cramps in the leg muscles at night when the circulation of blood is sluggish. Being dehydrated (often a cause of constipation) is another risk factor for cramp as are excessive sweating and severe diarrhea.
Poor blood circulation may be the villain. Very active people who suddenly have to give up exercising perhaps because of an accident may experience painful cramps. This is due to muscular atrophy (wasting), where fibrous scar tissue grows around the previously active muscles, resulting in decreased blood flow.
Low levels of potassium and sodium, which are essential for good muscle functioning are also implicated in cramps. A lack of potassium may be caused by a poor diet, or by taking diuretics, which trigger the excretion of potassium. The lack of potassium and sodium, which act as electrolytes on the surface of muscle fibres, leads to impaired response to nerve stimulation, so the fibres go into spasm erratically, causing a cramping sensation. Magnesium is also essential for healthy muscles, as is co-enzyme Q10.
Here are my tips
* Boost levels of potassium by eating lots of fresh fruit and vegetable, preferably organic. Aim for five to ten portions a day.
* Eat moderate amount of sea salt in your diet. If you have high blood pressure, use a reduced sodium salt alternative such as Lo Salt.
* Avoid foods that may increase cramping primarily coffee, alcohol, citrus fruits and sour-tasting foods, such as pickles, pineapple, kiwi and rhubarb.
* If constipated; drink six to eight large glasses of still water every day between meals. Eat papaya and figs. Take one Qurs Mullayan tablet after your evening meal for two months.
* Take coral calcium, a naturally occurring form of calcium with other helpful minerals. Soak one sachet in 1. 5 liters of water and drink through the day for three months.
* Take one tablet (150mg) of magnesium every day for two months.
* Take one capsule(30mg) of co-enzyme Q 10 daily for one month CoQl0.
* The natural reaction is to relieve cramping by squeezing stretching and pummeling the muscles. You can use this preventatively too. For ten minutes before bed, massage the calves from knee to ankle, squeezing the calves, with Back Massage Oil. You can make your own oil with two tablespoonfuls of sweet almond oil and Three drops of lavender essential oil. If you get cramps, do the same.
* Do this exercise 20 times every morning and evening for one month: lie on your back on the floor with your body straight and your arms by your sides. Keeping your heels on the floor, flex your toes towards your knees and hold for five seconds. Now point your toes away from you again holding for five seconds.
How to Build, Train and Get Huge, Massive, Big and Nice Legs Fast! This video shows you how to train your Quads, Thighs, Butt and Calves with Barbell Squats, Leg Extensions, Lunges and Calve Raises. Big and Nice Legs – How to Build / Gain Muscles Fast go to www.NutritionPark.com.
