Legs Eleven

Fitness and nutrition for better legs from Niamh Kenny

Here’s how to spring into summer with sexy leg revealing swimsuits, thigh high slits, and daisy dukes that work. Ask any woman which part of their body they want to change the most when it comes to bathing suit season and I’ll bet most of them will say my lumpy white bum and thighs. After the winter most women look at their bum and legs and instead of seeing sexy long supermodel legs see, rough skin wobbling around with cottage cheese texture attached to their lower body. With the swimsuit season upon us it’s time to get moving . Don’t panic it is possible to re-shape your legs and bum but it’s going to take commitment. I’m going to recommend a home fitness routine that will help sculpt your legs a little dietary advice to help with the cellulite. Never attempt an exercise programme without the advice of your Doctor and a licensed professional. The short cut firm it up Aerobic fat burning element : Brisk walking 3 times per week 30 – 45 mins or Run walk 30 – 40 mins 3 times per week. Choose a route, then decide when to walk when to run etc., Look at the terrain and make sure there are some hills involved to keep the body interested and alert. Eg, Start by walking slowly for a couple of minutes building up the pace gradually, run gently for a minute then maybe a little faster, slow down and walk again until ready to run the next bit. Tailor this to suit your fitness ability, but keep it going for 30 – 40 minutes. It is best suited to a regular exerciser. The schedule Week 1 Repeat 1 set of each exercise with a maximum of 1 minute rest between exercises, this will be dependant on fitness levels, strength and muscle tone. Squats: Stand with legs hip width apart tummy tucked in back straight and shoulders back. Bend the knees ensuring the knees turn out and never go any further than the feet. Keep the body under control and never bounce return to standing position without locking the knees. Alternative in gym = Leg press or hack squat machine Hamstring curls: Standing up straight with your bum tucked under and tummy in tight. Kick the heel up towards the bum, without twisting the knee. The movement should be controlled and then lower keeping the foot about 1” off the floor. Alternative in gym = leg curl machine Side leg raise : Lying on your side on the floor one leg directly on top of the other and keeping the feeet flexed.. Bend the bottom leg to give you an anchor for balance. Ensure your tummy is held tightly but allowing ypou to breath naturally. From this start position lift the top leg up and down slowly never allowing the leg to swing forward and back, only straight up and down. Alternative in the gym = Adductor machine Power lunge: Stand with arms by your side keeping the body tall and the tummy held in tight. Step right leg back about 3 feet, bending the left leg at the knee.. At the same time bend the arms from the elbow to the chest. Return to the strting position and repeat on the other side. Remember., to be aware of balance if you feel you are losing it, modify the exercise, by for example, leaving out the arm movement. Alternative in the gym There is none Squat lift : Alternative in the gym : There is none Stand with legs slightly wider than hip width apart toes turned slightly out. Bend the knees keeping the tummy tucked in and be aware of the lower back do not let it arch and keep shoulders rolled back. When you come back to the start position raise the bent knee up to hip height then lower. Repeat the sequence on the other side. Week 2 Move from one exercise to the next in a rhythmic form when you finish each exercise put the weights, if using them on the floor, and perform an aerobic element for 60 – 90 seconds This can be marching on the spot, jogging around the room low impact aerobic dance , stationary bike etc., There is no rest between exercises or sets you must keep moving. Listen to your body if it’s too much stop and cooldown, you can always go back to week one the next time. Repeat the circuit twice. Beginners in week 2 leave out the aerobic element and just concentrate on your walking and the exercises. Week 3 Repeat week one this time with no rest between exercise and if using weights increase them now, if not slow the exercise down and make it work deeper into the muscle. Week 4 Repeat week 2 this time if you are more advanced add an extra round or if a beginner introduce the aerobic element for 45 seconds, between exercises You can also choose to only do one round of the circuit if you want. Tailor this workout to suit your ability, fitness and strength and as you improve, up the ante a little bit. Remember to stretch after the aerobic element and at the end of the workout. Diet. Very simple Drink no more or less than 8 glasses of water per day No tea coffee or colas, drink fresh juice instead No sweets, confectionary or chocolate No salt or tinned foods containing same Increase fruit and vegetable intake No alcohol Keep a note of everything you eat and portions time of day etc., If you don’t normally eat breakfast start now. As you have been bombarded with for years it is the most important meal of the day as it kickstarts your metabolism, which is the fire in your body that burns the calories. It is absolutely crucial for sustained weight loss. Keep a note of changes you might notice, for example, occasional mild headaches arising from the dietary improvement. Another thing is expect to be really hungry at first, this is because the extra food you’re supplying the body with, increases the metabolism and the body asks for more fuel. If you eat at regular intervals throughout the day you will feel satisfied. Email me at kencon@eircom.net with any questions you may have Sample daily diet below Try for 4 weeks and it’s not the end of the world if you have an occasional treat just do your best it’s really worth it. Breakfast 1 bowl of sugar free muesli low fat milk,glass of juice ½ slice of toast scrape of butter Piece of fruit Mid-morning Piece of fruit Lunch Bowl of soup 1 slice of brown bread low fat cheese thinly sliced, mixed salad with 1tsp olive oil and squeeze of lemon juice salt and pepper. Fruit Mid afternoon Piece of fruit 1 slice of brown bread with favourite topping Dinner 2 vegetables Fish or chicken – no red meat for duration of this programme Pasta with tomato sauce or rice or potatoes or make a stir fry Fruit salad The lotions : Every time you shower use a loofah or light body scrub on the legs. Begin at the feet and work your way up in a rhythmical circular motion, finishing off at the bum. When you finish your shower dry your body from the feet up in the same manner as the loofah or scrub. Finally, apply your favourite lotion again in the same manner and watch your legs and bottom transform over the next few weeks. A combination of the clean healthy diet regular exercise 3-4 times per week and the daily shower routine will amaze , try it and see.

Print this out always warm up and cooldown

ContactNiamh@KennyHealth.com if confusion sets in

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