Free Muscle Building & Health

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.

It's out of the bag and no longer a secret, the American diet consists of more than 30% fat, this is according to the American Heart Association. Teens are the ones that are the most susceptible to gain a bunch of weight because of all the easy access to all the junk food available in schools and everywhere else. Today there are also so many things that make life so much easier that a teen barely has to move off of the couch to be entertained. But if you are a teen that has decided to lose some fat and gain some muscle, here are a few things you should do to help you do just that.

The very first thing you should do is go see a doctor and get yourself a physical. Just because you are a teen does not mean you shouldn't get a physical and get the advice of a doctor before you go on any kind of diet or exercise program.

You also need to understand that you are only human and that you need to set realistic goals. Goals that you know you can reach. The last thing you want to do is set yourself up for failure. Try not to set your goal for any more than losing two pounds a week. This is the healthiest way for anyone to lose weight including teens. Anything over that is considered not very healthy for your body.

The next thing you need to do is stop eating all of that fatty food. Stop eating so much greasy pizza and hamburgers. Try and limit your fat intake to about 3 teaspoons each day. You need to also stop that late night snack eating. You know you do, and you really need to make that a big “No no” on your diet and exercise plan.

You need to include exercise in your program. That's right, turn off the Playstation and get out and do some real exercise. The best way to do this is consider joining some sort of program at a gym. This will give you some structure and a variety of different kinds of machines that you can work with. Once you find a gym you like and can afford you are going to create a consistent workout.

Consistency is important and once you have a workout that you like you need to consistently do it and since you are a teen you should do the workout at least four times a week. The length of your workout should be at least 45 minutes each session. You need to make sure that you also include some cardio in the workout as well. A treadmill is a good place to start and then you can work on moving to other things after you have gotten used to the treadmill.

A good thing to do is to talk to a personal trainer at the gym so they can help you learn how to use all of the different equipment and they should also be willing to help you figure out a routine for your workout, something that is right for your needs. This way you will have someone to rely upon in case you need help or advice during your workouts. It will also help to cut down on any possible injuries.

If you follow these suggestions by combining a good diet and exercise you may see a difference as soon as 30 days and you will discover it's not so bad to exercise, lose fat and gain muscle.