I’m not sure if you have noticed, but I have been quiet (email wise) of late.

That’s because I've just returned from vacation in Europe, but also, I've been working on a
bunch of super-secret projects. I'll share you more on that on a later post.

Anywho, here's an new article on leg training and how to get your legs in better shape in as little as two weeks.

Feel free to comment below.

Do you wear pants because you find your legs unattractive?
Do you want sculpted, more shapelier legs?

Sculpting the legs starts with toning the muscles.
Muscle is metabolism. The more lean muscle you have, the
faster your metabolism. When you strength train the legs,
you are training the largest muscles of the body.
That can burn you more fat through out the day.

Remember, you’ll want to follow this with a good cardio
routine and a healthy diet. Don't worry about having big,
burly legs, ladies. You won’t.

Also, remember to develop better balanced below
the belt by working the overall legs such as the back
of the legs, you know, the hamstrings to create a
shapelier appearance.

How To Do It:
Okay, let me show you how to get those lean, sexy legs.
You can do these exercises at home or the gym.
Dumbbells are all you need for added challenge.
Squats, lunges, calve raises.These are the 3 exercises
(and I feel are the best ones).
The workout below is great especially if you're a busy person.

Squats. I want you to do this the "upright" way, where you
are standing straight up. There are squat machines at the gym
where you are seated or lying on your back. I stay away from
those.

This is great because you work all the muscles from the
waist down. When you have a weight across your shoulders, you need to be
careful with your form. Having a fitness professional there
by your side is something I'd recommend until you know how to do them
correct and effectively.

You can try the squats on a "Smith" machine.
It's a mesh between free weights and machines. It's a squat
bar attach to a track so it's a lot more stable.
Try it without any weight at first. Do squats with your body weight only.
Put your arms straight out in front of you like Frankenstein and drop your bottom.
No need to hold anything. Go higher in reps if you are not using weights, say,
around 20-25 reps. Do two sets. Remember, feet shoulder width apart,
toes point forward (not in or out). Draw in your stomach as
if you're pressing your belly button against your spine.
Shift your weight on your front thighs as you drop your
bottom and torso. Make sure your knees align with your toes and lower
until your thigh breaks parallel with the floor.

Increase your weight gradually. If it's not that difficult,
add some weight. Imaging as if you are sitting down on a chair and press
through your heels as if you’re “push the earth away from you.”
Do two sets. Start with 12-15 reps but make sure you have some
difficulty or challenge around 12th rep.

Lunges. Step forward with the right leg. Form a "scissor"
formation. Feet should be facing forward and parallel with
each other. Don't step too far apart or to narrow where it
feels a bit crowded when you bend the legs. Don't dip so
low that your back knee touches the floor. Your hips should
stay in alignment with your knees and ankles. There should
be no strain in the hips. As you lower you body, make sure
your knees do pass over the ankles. Aim for 12-15 reps. Do
two sets.

Calve Raises. You have two major muscles there. The gastrocnemius
and the soleus. The gastrocnemius or "gastro" for short give
the back the the legs shape while the soleus help give that
lower leg a nice line. You can use a step stool or stairs if
you do this at home. Okay, feet are shoulder width apart and parallel
with one another. To focus on the gastro, do standing calve or heel raises.For
the soleus, do seated calve raises. As you raise your heel, keep the
weight on the big toes. When you raise your heels, make sure you hold for a beat.
Try it the first week without weights and add weights the next.
You can tone and see visible results in as little as two weeks

As you can see, it's simple to shape and firm up those legs. When you find out
what to do with your work outs, it all works out:)

Take care my friend,

Adriel

I hope you're fantastic.

Here's a short clip on toning the triceps. (I'm testing a new video player)

You can view part to in the members area. Click HERE

Be Better - Your Friend,

Adriel Yapana