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Answer:
The primary
factor that influences whether an exercise
builds muscle or not is rep range, while
losing fat depends heavily on nutrition.
If you want
to get stronger without gaining much muscle,
use a range of between 1 to 3 reps where
you reach muscular failure in that range.
Alternatively,
if you use a rep range of 15 or more reps
per set, you will build muscular endurance
and very little muscle mass.
You can
combine both of these rep ranges into
a workout while avoiding everything in
the middle (between 4 - 15 reps).
Exercises
such as squats, lunges, leg curls, stiff-legged
deadlifts, leg extensions, and calf raises
are all excellent for toning your legs.
I've got
instructions
on how to best do some of these exercises
as well.
Cardiovascular
training such as running is very good
for keeping the thighs from gaining much
muscle while still losing fat. Not too
many runners have big legs but most have
very lean legs. The same is true of cycling
or the stair machine.
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As far as
fat-loss
nutrition goes,
1. Increase
your protein intake, e.g. eggs, lean meat,
chicken, fish, etc. This help to support
your metabolism.
2. Cut back
on junk food. This will make a huge difference
quickly. You don't have to totally eliminate
it, just decrease it greatly.
3. Don't
eat anything before a workout. If you
do, your body will burn what you just
ate rather than fat.
4. Eat directly
after a workout. Stick to protein and
low-fat foods.
5. Try not
to eat late at night. Your body won't
have a chance to use those calories and
will store them as fat.
If you're
interested in a DVD workout series that
targets this EXACT problem, I highly recommend
checking out Joey Atlas's Hip,
Butt and Thigh Makeover program. It's
VERY powerful stuff and will help you
with exactly what you're looking for!
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