Strength Training for Women
MEMBER QUESTION: If you are new to strength and weight training, what
are the best exercises to begin with, to tone and build sexy lean legs and
LINGUVIC: I think the best "bang for your buck" exercise
there is are lunges.
MEMBER QUESTION: Is it natural to have one calf muscle bigger then
the other, even though you work them both at the same?
LINGUVIC: Good question. Sometimes one muscle is bigger than the
other because we tend to use one more than the other, from a previous injury or
just because that's the way our bodies are.
You should check to see if one calf muscle is stronger than the other versus
looks bigger. If one is stronger than the other you should make sure you use
the weaker side for one or two more sets. No one is perfectly symmetrical.
Please pay attention to the way you walk, the way you stand. For instance,
when you're waiting in line at the bank, are you leaning your body weight on
one hip only, jutting your hip out to the side? How do you carry your shoulder
bag? If you play a sport, such as tennis or golf, are you always leading with
your strong side? Try and always do things evenly and notice your posture.
Eventually it will be second nature to be even and balanced.
MEMBER QUESTION: I have 43-inch thighs and I want them very tight and
muscular, so what do you recommend for do the legs? I always wanted a gap in
between my legs and I'm really tired of them rubbing so much.
LINGUVIC: To change the shape of your legs to get them tight and
muscular you need to do three things:
- You need to strength train your whole body. I know you might be thinking,
OK, I'll just do lunges, because Wini said lunges are the best lower body
exercise. However, when you work your whole body you increase your metabolism
and you burn more body fat and it's key as you're getting stronger and defining
muscles that you, at the same time, have your body fat drop so that you can see
those muscles. So you need to do a strength training workout for your whole
body. You can certainly focus on your lower body. In Lean, Long &
Strong we have a lower body concentration where you work your lower body a
little bit more, yet you still need to work your whole body.
- You need to do smart aerobics. What do I mean by smart aerobics? Three
times a week, in moderate intensity with some kind of consistent movement.
Whether it's cycling, walking, walking combined with jogging, using a
Stairmaster if you have access to a gym -- but something that will help
accelerate the fat burning.
- You need to be eating a sensible diet. There's lots of good information out
there about healthy eating strategies. Sensible strategies for eating healthy
will help you have those tight, strong legs.