Summer is coming, and many want to improve their body composition,
lose fat, and gain muscle mass, but what should we do to get defined and muscular legs? To achieve our goal, we have spoken with the opinion of Álvaro Torres, a dietitian specializing in sports nutrition.
First of all, we have to lay the foundations: Gain muscle mass
The first thing we have to consider is that to show defined legs, we must have good muscle mass, so let’s see what exercises we can do to gain muscle and strength in the legs. Your wellbeing is vital to your body, so you’ll have the option to utilize Aurogra 100and Vidalista 40.
The squat is the queen of leg exercises.
Although it is an exciting exercise to hypertrophy the lower part of our body, it requires excellent technical mastery if we want to stimulate our quadriceps. A good alternative to the barbell squat is to do it in a multipower since this will provide us with more excellent stability, and we will be able to focus more on giving the quadriceps a sound stimulus. In addition, the squat gets an extra point because it will benefit working the gluteus. Your wellbeing is vital to your body, so you’ll have the option to utilize Cenforce 150 or Fildena 150.
One of the main functions of the quadriceps is to extend the knee, so including an exercise like this in our routine will be of great help for hypertrophy of the front of the leg. (TIP: Include this exercise at about 12-15 repetitions, very close to muscle failure… you will see how it burns).
To work the glutes, we have different options.
The group is going to be stimulated in exercises workout supplements available such as the squat and the deadlift… however, if we want a more significant growth of our buttocks, the best option will always be to give this muscle group direct work. . A good option is to include the hip thrust as the main glute exercise, and complement it with pulley glute kicks.
To work the hamstrings
we must remember that this muscle group is responsible for extending the hip and flexing the knee, so we have to work on these two movements. For the first, we can opt for a stiff-legged deadlift, a hip extension movement. Then, to stimulate the femoral, we must do a knee flexion, such as a hamstring curl on a machine (sitting or lying down).
Finally, we have the twins, and despite what many think, the twins can also hypertrophy if we train them. What is the problem that we usually find in this muscle? We leave them for the end of the leg session and when we are already tired, so on many occasions, we do not do it, and if we do, it is dragging significant fatigue. The gastrocnemius is composed of the gastrocnemius and the soleus. To work, it is best to do ankle extension exercises (gesture of standing on your toes), both standing and sitting. (TIP: Exercise them with a slow cadence at high reps.)
Once we have this clear, let’s see how we can define the legs:
To determine our legs, we must focus above all on our physical activity and our diet (although factors such as stress, sleep, etc., also have an influence). If we already have enough muscle mass in our legs, it is time to lose the fat covering the muscle we have been gaining.
The disposition of fat in our body is highly determined by our genetics, so there will be people with a more significant amount of fat in their legs. However, they accumulate less in other parts of the body.
How can we lose fat in this area?
The main thing will be in a caloric deficit, that is, eating fewer calories than our body spends. A priori, with a caloric deficit of about 500 kcal, it will be enough. From that moment on, we will begin to lose fat, and over time, we will also lose the fat in our legs since this area is one of the areas that usually takes the longest to uncover and look defined.
If we are not patient, we can lose the muscle mass we have previously gained.
To lose fat, we must have a caloric deficit, but we also have to consider that the debt cannot be huge since we will risk losing muscle there.
DON’T MAKE THIS MISTAKE!
You might think that the more aggressive your caloric deficit, the more fat you will lose. Fat loss has a daily limit; that is, we cannot lose more than X amount of fat mass per day. Studies show that a deficit greater than 500 kcal/day implies a greater risk of losing muscle mass. If our caloric deficit is enormous, we will lose more weight, but that extra weight we are losing will be glycogen and muscle… And
This would mean throwing the work we have done in the trash.
So how can I lose fat and not muscle?
First of all, don’t go into a very aggressive caloric deficit. Instead, be patient, and you can rethink your diet or increase your physical activity when you stop losing weight. Keep in mind that a loss of between 0.5 and 1% of weight per week is adequate in most cases.
Have adequate protein intake. Around 2 g of protein/kg of weight (that is, a 70 kg person should consume about 140 g of protein per day) will be a good amount of daily protein to ensure that we preserve our muscle mass. The main thing will be in a caloric deficit, that is, eating fewer calories than our body spends. A priori, with a caloric deficit of about 500 kcal, it will be enough. From that moment on, we will begin to lose fat, and over time, we will also lose the fat in our legs since this area is one of the areas that usually takes the longest to uncover and look defined.