Example of Leg Day Work Out

So we talk a lot about what types of fuel you should use to best serve your body’s needs, but we haven’t talked a lot about different types of energy expenditure. Occasionally people will ask me about specific body parts or want work out advice, and the best thing I can suggest to people is to create variety. You always want to introduce new challenges to your body to promote change. Additionally, different types of intensity of work outs will change your fuel requirements, so always listen to your body and feed the machine.

Yesterday was an awesome leg work out so I want to share my success with you all. In regards to food, I ate approximately 1,400 calories which included an additional small nighttime snack to balance out my heavy energy output earlier in the evening. This snack was comprised of one honey almond meal biscuit and about 2oz of chicken. Remember to eat protein at night, and avoid the carbs! I also have to admit that when I got off work yesterday I was not in the mood to go to the gym. I wanted nothing more than to do home, cuddle up on the couch with my puppy, and snooze. So before I headed to the gym I decided that this work out would be about variety, and incorporating non-traditional exercises. I found myself inspired, challenged and extremely pumped up once I got going in the gym. Changing up the weight, reps and types of movements I was doing really put life back into my evening work out. I left feeling pumped up, and now today feeling extremely toned and sore!

*Note if you’d like a reference to what these exercises are please visit www.bodybuilding.com and watch tutorials.

LEG DAY:

Super set 1:
Pike Squat or “Ass-to-Grass” Squats: 3 sets of 10 reps.
Calf raises: 3 sets of 15-20 (changing feet facing in or out after each set)
Roman Chair or Leg Raises

Super set 2:
Kettle ball, single leg deadlift: 3 sets of 15
Wide leg, toes out, deep squats: 3 sets of 15, plus 5 pulsing mini squats at the end of each set
Barbell Step-ups: 3 sets of 8 per leg
Oblique standing crunch: 3 sets of 15

Super set 3:
Hamstring curls: 3 sets of 10, and then 4th set using a slightly lighter weight do 12 reps
Leg Extensions: 3 sets of 10, and then 4th set using a slightly heavier weight do 6 reps
Seated calf raises: 3 sets of 20

Super set 4:
Lunges with weighted barbell: 3 sets of 20
Stiff leg dead lifts: 3 sets of 15 (I do these with the same barbell used for lunges, that’s why I group them together)
Leg raises: 3 sets of 15-20 (put a small weight between your feet if you can. I use 5-7lbs)

Also, at any point when I was feeling fatigued or my muscles needed a few extra moments to recover, I used active rest moments to keep my heart rate up, but not faint from over exerting my muscles. You can jump rope, hop in place, do jumping jacks, high knees, mountain climbers, or jog in place. If you have extra time I usually try to intermix my abdominal workouts in between these supersets. I hate doing multiple abdominal exercises in a row, or doing them all on one day, so I spread the torture throughout the week to make it do-able!

Basic Principles

We put a lot of emphasis on proper nutrition, because without the right gas your machine will not run properly. But the type and intensity of your activities will play an important role in what types of nutrients you need to refuel your body. Not all calories are created equal, so if you’re going on a long strenuous run you probably need to have a higher carb intake that day. Or, if you’re lifting heavy on leg day you may want to bump up your overall calorie intake and increase protein levels. In another example, you might be going on a long but steady hike with your trust four legged friend, therefore you likely want to stash an extra nut-based bar in your pouch. So keep in mind the types of food you use to comprise your total caloric intake should be based upon your dietary preferences, physical activity output, and the nature of your daily activities.

When you are trying to establish your necessary calories for the day, start by establishing your basic over all calorie needs. A good rule of thumb is 100 X your body weight (or your ideal weight). Then if you’re performing strenuous activity or a work out that day, add 200 calories. Sorry folks, but unless you’re running a marathon or going on an all day hike, you don’t need a whole lot of extra calories to fuel a basic work out. Do not make the mistake of thinking, “just because I worked out today I can eat a whole pizza for dinner, or a massive bowl of ice cream”. This isn’t to say that treats are forbidden, but chances are that you didn’t burn enough calories today to negate those oversized treats.

If you’d like to take your nutrition a step further I suggest breaking down your diet into macronutrients. There’s a lot of information online about this process, and at time it can seem overly complicated. The basic principles are that carbohydrates, proteins and fats are macronutrients and you should have a certain amount of each per day to comprise your total caloric intake. I personally break my diet down by 40% carb, 40% protein and 20% fats. Many other people in the fitness industry follow this guideline including big names like Jay Cutler and P90X creator, Tony Horton.

So let’s talk numbers! I will use myself as an example and you can change the numbers to work for your own physique or dietary needs. At 5’7 and 124lbs, my calorie range is from 1,200-1,400. Each gram of carbohydrate and each gram of protein have 4 calories, while each gram of fat has 9 calories. This results in 120-140 grams of protein, 120-140 grams of carbs and approximately 30 grams of fat for me per day. This 40/40/20 guideline also helps me reach the “1 gram of protein per pound of body weight” goal which is often suggested to anyone trying to build lean muscle mass.

Some may read these numbers and think that’s a lot of food, particularly an excessive amount of protein. But let me tell you, from personal experience, you are never going to achieve a lean physique, toned muscles, and lean body mass without a clean high protein diet! I used to be an avid running, lifting light weights about 2 days a week and each a high carb (almost completely vegetarian) diet, and maintained an average physique. It wasn’t until I cut my carbs from approximately 200g per day to 120, and pumped up the protein, in addition to lifting heavy weight 5-6 days a week. And yes ladies, I mean the sweat breaking, Elvis-lip-facing-making, eye brown squinting, grunting hard heavy lifting. It’s not supposed to be pretty, but damn those rounded shoulders and tight gluts look smoking hot when you’re done! If you’re still concerned about “getting bulky” do a little more research on the difference between testosterone levels in men and women. That she-hulk image you typically see of women body builders is not natural, it’s usually chemically enhanced. Also, know that your body will burn significantly more calories, even while resting, if you have more lean muscle mass.

All in all, do your homework, read up on all things nutrition, fitness, and work out related. You’ll be amazing by the things you can learn! Please message us on Facebook if you have any specific questions, we’re happy to help!