Cutting fat takes discipline and the right amount of sacrifice. Achieving this goal while also keeping muscle in your legs is slightly more challenging. You still need discipline, but the way you approach exercise needs to change. The good news is, muscle is metabolically active. The more muscle you have, the more calories your body will burn in a rested state. By adding to the muscle on your legs, you will actually help your fat-cutting efforts.
Step 1
Restrict your intake of calories to promote weight loss. As a general rule, cutting back by 500 to 1,000 calories a day will lead to about 1 to 2 pounds of weight loss a week. Figure your starting intake by tracking your calories for a day, then make your reduction.
Step 2
Choose nutrient-dense foods. Nutrient-dense foods such as fruits, vegetables, whole grains and lean meats have a low-energy density. This means they take up a lot of volume but are low in calories. Center your diet on these foods to help your fat-cutting efforts.
Step 3
Feed your body frequently to keep your hunger satisfied, energy levels high and metabolism lifted. Start your day with breakfast, then eat every two to three hours thereafter. Apple slices with yogurt dip, a banana with peanut butter spread across the top and half of a whole-grain pita with hummus and sprouts are healthy meal options.
Step 4
Sprint the fat off your body. Sprinting causes you to burn a large number of calories, and it also boosts your resting metabolism in similar fashion to gaining muscle. As an added bonus, you also have to forcefully work your leg muscles. Start with a light warmup jog for five minutes, then sprint as fast as possible for 20 seconds. Rest completely or jog slowly for 40 seconds, then sprint again. Continue this sequence for 20 minutes and finish with a light five-minute cool-down jog. Perform three sprint workouts a week on nonconsecutive days.
Step 5
Perform compound exercises for the leg muscles. Compound exercises work more than one muscle at a time and lead to fast gains in size. Incorporate compound leg exercises such as squats, dead lifts, step-ups and lunges into your workout plan.
Step 6
Use heavy resistance with your leg exercises to fully tax your muscles. Aim for a resistance that you can lift only eight to 12 times. Perform four or five sets and work out three days a week on noncardio days.
Step 7
Execute proper technique with your leg exercises to insure you maximize your muscle gains. For squats, hold a weighted barbell across your upper shoulders with your hands spaced wide apart. Position your feet slightly wider than shoulder-width apart, look straight ahead and tighten your abs. Keep your back straight as you bend your knees and lower your body. Stop when your thighs are parallel the floor, rise back up steadily and repeat.
References
- MayoClinic.com: Metabolism and Weight Loss: How you Burn Calories: Mayo Clinic staff; October, 2009
- Centers for Disease Control: Low-Energy Dense Foods and Weight Management: Cutting Calories While Controlling Hunger
- ShapeFit: Sprinting, Sprinters and Speed Training
- CriticalBench.com: Compound Exercises for Maximal Muscle Mass
- ExRx.net: Barbell Squat
