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Madrid Personal Trainer David Hughes shows you how to get buff. We all know the top Personal trainers get paid the big bucks to offer up small pointers that dramatically improve the results you get at the gym.

 

 

In this article, you’ll learn some of the secrets trainers share to increase the efficiency of their clients’ work-outs and produce better muscle definition.

• Lift Heavy Weights.

People often fret that they’ll bulk up like a champion bodybuilder if they add more weight, but this is simply not true. Bodybuilders achieve their superhuman bodies through going on special diets, training more hours than most people can even imagine and, in some cases, using steroids. Lifting 60-70 percent of your one-rep max is a good weight. Or you can choose a weight where you can just barely do 8 reps, with the last one a real challenge.

• Lift First, Run After.

A common question is, “When should I lift – before or after cardio?” A Japanese study found that men who completed strength training before cardio burned twice as much fat as those who didn’t lift at all. Strength-training helps you burn more fat – not just during your workout – but for up to 24 hours after as well.

• Run Up Hills.

Uphill running uses 9 percent more muscle per stride than running on level ground. Using more muscle means better results. Also, increasing the incline grade 3 percent can reduce the shock on your knees by up to 24 percent.

• Warm-Up, Rather Than Stretch.

Stretching is most important after a work-out. Beforehand, just spend five minutes warming up with easy moves like lateral slides, push-ups, squats and lunges. This will prepare your body for exercise, elevate your heart rate and get your muscles warmed. By contrast, static stretching can actually increase your risk for injury and reduce your power output.

• Add Explosive Exercises To Your Routine.

Explosive exercises where you jump into the air or launch a ball toward your partner are ideal for increasing strength. One study found that men who added explosive chest exercises to their regimen were able to bench-press 5 percent more weight than those who did not include ballistic movements.

• Choose Active Recovery.

In the past, physicians recommended bed rest to heal sore muscles. Yet, modern day science says that active recovery is better, as the movement disperses pain-causing metabolites, increases blood flow to the aching muscles and speeds up recovery by up to 40 percent.

The best thing to do the day after a workout is shoot some hoops, perform foam-rolling, or do calisthenics.

Angelina Jolie at the Oscars reminded every woman that it’s nice to have sexy, well-sculpted legs. Whether you’re six feet tall or five-foot-three, you can still trim that fat and cellulite, strengthen your muscles, and look better in shorts. Warmer temperatures are just around the corner, but you can tone up in time by following these effective power-moves.

Step-Ups

To target your glutes and quads, stand next to a sturdy chair with your feet hip-width apart. Step up onto the seat, keeping your abs and rear tight. Press into your foot and come back down. Do ten reps and then switch sides.

Lateral Leg-Lifts

Give yout glutes and outer thighs a workout by lying on your right side, bending your top knee at a 90-degree angle and lifting your leg, keeping your foot flexed. Do 25 reps and then switch sides. Repeat this exercise several times.

Leg Extends

Start on all fours, lifting your right leg back 90 degrees, with the bottom of your foot extending toward the ceiling. Do 20 reps, switch legs, and repeat. This will work out your glutes and hamstrings.

Lateral Leg Circles

To target your core, glutes and inner thighs, stand with your feet together and knees slightly bent. Lift your right foot several inches off the floor and draw large circles in the air, while balancing on the opposite leg. Make sure your abs are held tight, and aim for 20 reps. Switch sides and repeat.

Skate Jumps

Work out your calves, quads, thighs and core by mimicking the moves of a speed skater. Stand with your feet together and knees slightly bent. Jump three to four feet to the right and land with your feet together. Then repeat the move to the opposite side. Repeat these jumps for one minute.

Cardio

Cardio is the ideal way to slim up your thighs. Swimming is considered the best leg workout. Walking and running for at least 20 minutes each day is also recommended. Treadmills and exercise bikes that let you increase the incline and resistance are also great ways to sculpt those legs.

Diet

Don’t forget about diet! What good are strong legs if they are obscured by cellulite and fat because you’re overeating? Blake Lively’s trainer, Bobby Storm, recommends avoiding milk-based products that contain sugar. Instead, he recommends eating oatmeal with almond milk and fresh fruit like blueberries, flax seed and protein powder. For lunch, he recommends chicken breast or tuna with a salad or grilled veggies. Dinners are similar, with something like sweet potatoes or brown rice alongside a main entrée of fish or chicken. Drinking at least 8 cups of water a day will prevent water retention in the legs too.