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Got eyes on Katrina Kaif’s toned and sexy legs? You aren’t alone.
Every woman wants legs like Katrina’s but for most of us, hips and thighs are problem areas. If you’re keen to lose weight and get gorgeous gams, focus on what you eat and your training. But be realistic in your expectations. Any significant change is likely to take at least six months and will require complete consistency in your diet and training.
Nutrition comes first: You are what you eat. Focus on eating natural wholesome foods in sensible amounts – for your body and level of activity. Eat lean meats, fish, poultry, eggs, nuts, seeds, vegetables, fruit and limited dairy and whole grains. Make these 12 superfoods a part of your regular diet. Consume grains and fruits either just before or just after your workouts to make sure the carbohydrates are used as energy rather than stored as fat. Eat until you are satisfied not until you are over-full. Drink plenty of water through the day and try and increase your water intake gradually. Avoid sugary drinks, even if they’re branded diet soda.
Be a heavyweight: Lifting weights is an excellent way to tone the buttocks and thighs. In order to get a tight, defined look, you need to lower your total body fat and increase your lean muscle mass. Weight training is the best way to do this. Incorporate weight lifting into your routine three times a week, using lower body exercises such as the squat, lunge, deadlift, leg press, calf raise, and hyperextension. Leg extensions are an important weapon in your arsenal if you want to win the battle of the leg bulge. Complete three sets per session, selecting weights that will let you perform eight to 12 repetitions of each exercise.
Try HIIT to burn fat: High-intensity interval training, or HIIT, is extremely effective for burning fat and building lean muscle in the lower body. HIIT workouts can be as short as four minutes or as long as 20 minutes, depending on how intense you make them. The shorter the session, the more intense they should be.
A popular HIIT workout is the Tabata, based on a 1996 paper written by Japanese professor Izumi Tabata.
Eight rounds of 20-second sprints at 100 percent effort, followed by 10-second rests. Doing Tabata two to three times a week will help you shed body fat all over, but the emphasis on lower body activity will help you build lean muscle in your legs and buttocks to create the sculpted look.
Don’t ever over-train: Over-training will stall your progress and undo all your hard work. If you are doing three weight sessions and two Tabata, for example, your body will be under a remarkable amount of pressure. Your central nervous system and your musculoskeletal system will need increased amounts of sleep every night – at least eight hours – along with leisure time in relaxing environments, such as slow walks, to reduce stress hormones.
Be regular and you’re sure to get legs like Katrina’s. Show them off in style in a short skirt or a pair of shorts.
You go, girl!
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Written by Lopamudra Banerjee
Lopamudra started her fitness journey in 2009 and took it up as a serious career option. She started off with a certification in professional Aerobics from Reebok Instructor Alliance and followed it up with courses in Kettlebell, Kickboxing, Cardio Interval, Resistance tube and Steps Aerobics. In 2014, She completed her certification as a Personal Trainer from American Council on Exercise (ACE). She is also a Level 1 Reiki practitioner. Currently, she conducts Group and Personal training sessions. She specializes in weight loss management for women and for special population. She also writes regularly for Stayfit Magazine, Bangalore.
