Leg Day Workout For Weight Loss And Strong Legs

Leg day workout for weight loss

Many exercise and gym beginners make the mistake of focusing on the more hyped muscle groups like abs or biceps. Even Hollywood coverage on television movie stars often skip this missing piece towards their fitness and weight loss success. Leg day workout for weight loss is important and plays a key role in both getting fit, losing weight, and staying that way.

Why Leg Day?

Before you get straight into exercise, you should know why and how leg day is important and benefits your body.

Leg day relieves back pain

Strengthening and stretching out your legs gives your back a break from all of that sitting in an office job.

Leg day helps you lose weight

leg workout

Leg exercises are primarily cardio, which is exactly what’s required to kick-start your body into increasing metabolism. This means that not only will your body consume more calories, but also that it will passively continue to burn those calories throughout the day.

It’s also worth noting that the more muscles you have, the more calories your body has to spend to maintain them, helping to add onto the passive metabolism affect a few more easy pounds to shed.

Leg day boosts your hormones

Not to mention that exercise in general boosts your hormone levels, which have a range of effects from feeling more alert, reduction in acne and blemishes, bloating, headaches, bone health, mood, fatigue, muscle mass, and strength, and even certain kinds of immune disorders. This is especially true for men, as because leg day is cardio, it dramatically ratchets up the testosterone.

Leg day helps overall

Strengthening your leg muscles helps you to be faster, stronger, and have more endurance. It also helps your knees to have more stability, and your muscles to become stronger and resist more potential injury. It also helps your stability and balance, and even your range of motion, as well.

Leg day helps prevent silly proportioned bodies. The last thing that leg day does is to keep your body in proportion. We all know the person who has a fabulous, thick upper body and ripped muscles, and tiny teensy-weensy, little toothpick legs. Don’t be that person, don’t skip leg day.

Leg Day Workout for Weight Loss

healthy body

Here’s our own recommendation for building up all those positive benefits, with a starting place as ground zero and working your way up progressively. If you have more time or energy at the end of a week day’s workout, then go back and do a few more, but don’t push yourself too much. Also, it’s important to understand that once you fail an exercise, you’re done with that exercise.

You can do warm-up reps to get you started and help stretch, but they should be light and easy and not bring you close to muscle failure. Another good thought is to choose a weight that allows you to reach failure about around the time you finish your reps for that set.

Week 1:

  • Hack squat or barbell squat: 6 sets, 3 reps
  • Leg curl: 4 sets, 4 reps
  • Stiff leg deadlift: 4 sets, 4 reps
  • Leg press: 4 sets, 4 reps
  • Leg extension: 4 sets, 4 reps

Week 2:

  • Calf raises: 4 sets, 4 reps
  • Lying leg curl: 5 sets, 4
  • Stiff leg deadlift or Romanian deadlift: 5 sets, 4 reps
  • Leg press: 5 sets, 4 reps
  • Leg extension: 4 sets, 4 reps

Week 3:

  • Hack squat or barbell squat: 5 sets, 4 reps
  • Leg curl: 4 sets, 4 reps
  • Barbell deadlift: 4 sets, 4 reps
  • Lunges or dumbbell lunges: 5 sets, 4 reps
  • Leg extension: 5 sets, 4 reps
  • Stiff leg deadlift: 4 sets, 4 reps
  • Thigh abductor: 4 sets, 4 reps

Week 4 and beyond:

toned legs

Repeat weeks 1, 2, and 3, except with one more rep per set, until you reach 12 reps for each set. So, week 4 would be week 1 except with 5 reps. Week 5 would be week 2 with 5 reps. Week 6 is really week 3 with 5 reps. And now that we finished the last type of workout week, we go back to one – so week 7 is week 1 with 6 reps.

And so on, and so forth. In the cases where there are different exercises listed, you can mix and match as they work out the same muscles. This can help with variety, or if a particular exercise is too hard for you.

General Gym Tips for better Results

If you’re new to the gym or just coming back to it, here are some tips that you may not know about:

  • As with all exercise, you should only work out for three days in a row. So a typical gym week has at least two days not doing anything but normal, daily, regular activities and taking it easy.
  • Like nature, try to leave things as you found them, and put your weights away.
  • If you sweat a lot, try to wipe down your areas afterward with the free anti-microbial wipes provided in the facility.
  • Buddy up and make good use of spotters, and don’t forget to help them out, too.
  • Lastly and most importantly, if you aren’t sure how to use a machine, just ask! Many facilities provide free, one-on-one instruction on any machine that you request as part of your membership, and for your benefit and personal safety.
  • Drinking coffee before you work out can provide you with a caffeine boost that both gives you more energy but also helps to dull any pain, like aspirin
  • Remember that everyone starts out somewhere, even the most ripped men and women you know. Gyms are judgment-free zones, so you can feel safe that no one is going to be cruel to you for caring about your health.
  • Don’t be discouraged, everyone had to start somewhere, just like you. And if they can meet their goals, so can you

Wrapping it all up

In conclusion, leg day workout for weight loss is an important step in any gym routine and has natural benefits for your body, and for your metabolism. If you want to lose weight and keep it off, follow these tips and you’ll soon be on your way.

About Vania Pinteric 351 Articles
I am a young woman who has an interest in what nature has to offer. With the proper mindset and actions, you can heal your body and stay healthy. I am giving you solutions about different health issues that you could face. Feel free to explore the site and find the help you need.

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