Legs are the Roots of your Tree!!

It's just a machine, right!? It looks scary but really it isn't. It is called a Smith machine. I use it for many different exercises. Squats, weighted lunges, weighted split jumps, calf raises (when the other machine is in use) and also for my flat bench press when I don't have anyone to spot me so I don't hurt myself. But I'm going to focus just on why this machine and using weights on my leg days are a benefit to me and you as we are trying to lose weight, tone up and keep our metabolism going through out the day. As a woman it is always scary when we hear anything about lifting weights. First thing out of our mouths usually are, " I do not want to be all muscle and bulky ". Truth of the matter is you won't be.

Here is a few of the Top reasons why you SHOULD pick up weights and use them..

• It increases your resting metabolic rate so you burn more calories, even while at rest.
• Makes you lean and slim--muscle takes up less space than fat so, the more you have, the slimmer you are
• Strengthens bones and connective tissue, which can protect your body from injuries in daily life
• Enhances balance and stability
• Builds confidence and self-esteem  

Now that we have your fears covered... let's talk about my legs. Only because they are fabulous and I take pride in the strength and the design of my legs. They are the trunks of my tree :) They hold me up so why not make them as strong as I can. Using the Smith machine helps me with my core balance. I have no fear of falling over or falling square on my butt when doing squats ( My routine is 4 x 12 reps ). It also helps me to correct my form and not compensate by doing it incorrectly. I can really feel the push in my muscles in my quads, hamstrings and even my glutes. And YES some days it really IS all about the ass .. LOL. If you are unsure if you are doing it correctly just ASK! Someone there either member or staff will always help you. Better to be safe than sorry.

Stiff leg dead lifts with a barbell are no joke. There may be no weight on that bar but it is not light as a feather. Keeping your chest proud, shoulders back and your back straight bend over as far as you can so that you feel the pull in the back your leg ( your hamstring ). My routine includes 4 sets x 10,12,15,12 reps (dropping weight when inclining reps)

 Calf raises are important in my leg training days. The muscle definition when I put a pair of heels on lets me know I am doing a good job. Next time you walk upstairs stop at each step and do 10 calf raises. With each step change the direction of your toes.. Feet straight, next step toes out (ballerina style), next step toes pointed pigeon toed. 

So tomorrow, before you do 30 min of climbing on the Stairmill, challenge yourself and do walking lunges with 20lb weights in each hand instead of 10lbs. The only thing you have to lose is fat so GO FOR IT!!