thigh and leg exercises to get lean

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posted by munequita

I was wondering if there are any good suggestions for getting lean, cut well defined legs and thigh exercises. I weigh 118 lbs, not sure about body fat, am a female. What exercises are good for this. I have free weights at home and a manual treadmill along with a stationary bike. How many reps, sets, weight is good for getting my results... thanks..

also anybody know of anyone in the bklyn, ny ny, ny region to find a good personal trainer and nutritionists.. thanks

ebatz :banghead:

posted by CUTS

i would suggest doing more reps like 12-15 and do 12 sets. i would stick with the bike 3 times a week but i dont know your bf...anyway you can measure it?

posted by TomSizeMore

http://www.bbforums.com/showthread.php?t=3444&highlight=contest+lean

posted by TomSizeMore

Just ignore the "Gear" section of the post. But the rest of the info will benefit anyone with the heart to stick by it. Give it 9 weeks and even Oprah will be cut.

posted by munequita

that work out is very intense... I am not sure if I can fit it in.. I am not going for competition.. just for myself to get leaner... how can I measure my bf.. not sure how to go about doing it... any suggestions... i thank everyone for your help...

ebatz :D

posted by CUTS

if you want to lose weight but not get cut up you need to be at about 1700-2200 calories a day.

posted by munequita

I am trying to get very lean.. but not like ripped. where you can see every detail of your muscles... just more defined and lean muscles... like very low body fat.... is there an example of a meal plan I can get to follow.. I know I should consume lots of protein.. I will mainly get that from tuna.. I do not eat dairy or meats or chicken.... I am a vegetarian.. but I do eat tuna.. is tofu a good source of protein...

ebatz :confused:

posted by TomSizeMore

The thread that I posted was an example of "doing everything to a T". I was assuming you would be able to take from what I posted and mold it around your personal goals. Again, BB'ers do everything in extreme form, but it's the overall guidline that you should be concerned with.

BTW... Vegetarians have a MAJOR hurdle to overcome when it comes to getting lean. soy and plant protiens are incomplete and don't have all the necessary amino's needed to build muscle. Muscle is the ONLY anabolic agent in the body and without it you will not burn fat.

posted by munequita

the example is good.... I guess I will change the way I eat... so eating bits of chicken are good snacks... and egg whites for breakfast... is that healthy..

thanks ebatz :D

posted by munequita

by the way I think my bf is 20 %....

posted by TomSizeMore

first off 20% is a great range for a female. I think you are probobly being too hard on yourself. 15% is considered "DAMN GIRL!" and below that is fitness girl shape.

bits of chicken and egg whites are gonna become a real close friend to you girl. It sucks, but just forget about eating for taste 5-6 days a week. Cottage cheese (non fat) and yogurt are good snacks as well. but again, keep the dairy to a minimum.

posted by munequita

thanks for the advice.. I guess chicken and egg whites will become my friends.. what about veggies and fruits.. how often and which ones are best... tuna is good too right??

I must sound pretty dumb huh..

thanks..

ebatz :)

posted by TomSizeMore

not dumb, just un educated in this particular field. I'm sure there are a million things you could teach me. Yes, veggies are good, whenever. they are a throw away, just eat as much as you want whenever you want. Tuna good!

posted by munequita

Thanks alot with all your knowledge... i am not sure what I can teach you but who knows... if i have anymore questions i will not hesitate to ask...

ebatz

posted by TomSizeMore

No problem.

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