Ladies, How To Say Good Bye To Skinny Legs!


Now a days, more and more women are hitting the gym and getting amazing results. On the other hand, there are still many girls out there that want to learn how to train. The most frequent question asked by women is, "how do you work out legs and get them looking good and thick"? Therefore, I will be discussing this how to do just that.

There are many ways to approach fitness training so I will go into the most 'popular' desired body type by women which is the 'slim mid-section, toned upper body and thick legs' body-type. I'll get into workouts, diet and supplements.

DISCLAIMER: Do not be intimidated to work out upper body. You will NOT get huge (I wish it were that easy lol). Also, do not skip upper body work outs. Weight loss and toning occur when the whole body is being constantly worked out. Fat must be lost in the limbs first before being able to lose fat in the abdomen area.

Complete Work Out Schedule

This is a four day work out cycle meaning it is repeated every four days. Try to use the amount of weight that allows you to complete the reps. For example, if you can do the reps easily, add more weight; if you can't reach the rep range, use less weight.

- Day 1 -

Glutes and Hamstrings 

(Complete In This Order)
Leg Curls - 5 sets of 8-12 reps
Squats - 5 sets of 10-15 reps
Straight Leg Dead Lifts -  5 sets of 10 reps
Leg Press (feet on upper half of platform) - 5 sets of 15 reps
Abductor - 5 sets of 15 reps
Leg Raises (lower ab workout) - 3 sets of 15 reps
Sauna (optional) - about 10 minutes
Stair Master - 15 minutes

- Day 2 -


Upper Body

(Complete In This Order, Fast-Paced 1 Min. Rest In Between Sets & Reps)
Bench Press - 4 sets of 15 reps
Lat Pull Down - 4 sets of 15 reps
Chest Flies - 4 sets of 15 reps
Seated Cable Row - 4 sets of 15 reps
Tricep Pull Down - 4 sets of 15 reps
Bicep Barbell Curls - 4 sets of 15 reps
Tricep Kickbacks - 4 sets of 15 reps
Bicep Dumbbell Curls - 4 sets of 15 reps
Leg Raises - 3 sets of 15 reps
Sauna (optional) - about 10 minutes
Treadmill incline walking - 15 minutes

- Day 3 -

Quads and Calfs

(Complete In This Order)
Leg Extensions - 5 sets of 8-12 reps
Front Squats (barbell on front shoulders) - 5 sets of 10 to 15 reps
Leg Press (feet on lower half of platform) - 5 sets of 15 reps
Calf Raises (on leg press, feet on bottom edge of platform) - 5 sets of 15 reps
Lunges - 5 sets of 14 paces
Calf Raises (calf machine) - 5 sets of 15 reps
Adductor - 5 sets of 15 reps
Leg Raises - 3 sets of 15 reps
Sauna (optional) - about 10 minutes
Stair Master - 15 minutes

- Day 4 -

REST DAY!

As far as training goes, that's it! This work out is great for beginners trying to get into the workout lifestyle. You will start seeing results in as little as two weeks but you have to stick to it! Now for the D word....

- DIET -

Essentially, you will have to be on a low-carb (Atkins) or ketogenic diet. Low-carb means a diet mainly made up of protein and some fats. Low-carb is the preferred diet to gain and/or preserve muscle. Ketogenic means a diet mainly made up of fats and some protein. The ketogenic diet is the preferred diet for weight-loss. These two diets are the most effective diets for long term weight and overall health. So what can you eat? Essentially anything that has low to no cabs and that includes meats, dairy product (except cow milk because it has lots of sugar), eggs, cheese, BACON, vegetables (no potatoes/yams), protein bars/shakes, anything with peanuts / almonds / cashews / coconut, etc. 


IMPORTANT

ALWAYS READ LABELS AND MAKE SURE THERE IS NO MORE THAN 10 GRAMS OF CARBOHYDRATES IN ALL FOODS!

EXCEPTIONS!

The only time you are allowed to eat carbs are 2 hours before your two leg work outs and again immediately after your two leg work outs (day 1 and day 3). You MUST eat protein WITH these carbs. NO CARBS on upper body day and rest day (day 2 and day 4).

Carbs on these occasions are very important to get the thick look you are looking for. Without carbs, it will not happen. The best way to make this happen is with supplements. 

SUPPLEMENTS

All you need is one pre-work out, one whey protein and one mass gainer. 30 minutes before every work out, take pre-work out as directed. Take whey protein before and after your work out on day 2 and do one or two meal replacement with it on day 4. Strategically use mass gainer ONLY before and after your work out on day 1 and day 3. Mass gainer is the 'secret' to thick legs.

Here are the supplements I personally use and they are great for women too:

  

Any Questions? Let Me Know Below!