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How This Woman Improved Her Leg Health over a Year

Discover how this woman transformed her legs with consistent workouts and diet changes.

Article by Madeleine Smith

A before and after photo of a 5'3" female showing a weight reduction from 138 pounds to 131 pounds. A net loss of 7 pounds.
I've posted a few progress pics before, but I've never show cased just my legs. I've been working hard to get them here! F/24/5'3 138-131
Originally posted on /r/progresspics

Diet and Exercise Led to a Balanced Lean Muscle

Many know that exercising and following an appropriate diet brings improved health. In this case, redditor atague managed to gain toned and muscular legs by creating a well-balanced diet for her muscle and cardiovascular training. She described shifting her macronutrients composition from 50% based on grains to more veggies, proteins, and healthy fats. Also, her trainer suggested a leg workout regime combined with biking or the stair climber machine for cardio.

Achieving Bulk and Slimming at Different Times

The redditor's trainer advised her to do mixed workouts with a pattern of bulking and cutting on her leg muscles. For a bulking workout, she starts with 12 reps and light weight, then a heavier weight set of 10 reps, and another heavier weight set of 8 reps. When doing a cutting workout, she starts with a set of 20, then 15, then 12. After completing the final set, she takes a 15-second rest and performs a 'drop' set. On those days, the legs are worked more strenuously in contrast to the bulking sessions. Overall, this combo led to a well-proportioned and toned shape for her legs.

Cardio is A Key to Getting Stronger Legs

Cardiovascular exercise aids in strengthening the leg muscles, along with decreasing their size. The redditor did not want her legs to bulk up to a significant extent, so she chose biking and the stair climber machine for cardio. Performing cardio directly after the resistance exercise helps burn fat, improving leg definition.

Consistency is Key for Muscle Development

The redditor's transformation did not happen overnight. She lost 40 lbs prior to beginning her leg training regimen. For leg workouts, she worked with her trainer every other week, sticking to a strict schedule of 1 week each for bulking and cutting workouts. She also was diligent about her diet change and her cardio regimen, making sure to not cheat on her goals. Small and consistent changes were key to her success.

The Takeaway

This redditor demonstrates how making simple changes can lead to a balanced and healthy lifestyle. In this case, switching to a balanced macronutrient diet and consistently doing targeted leg workouts while engaging in cardiovascular exercise led to attractive and toned legs. Consistent dedication is essential to improving one's leg muscles. Of course, exercising to achieve leg fitness requires a professional trainer's help to prevent any form of injuries.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.