Perfect legs and Thighs

Perfectly shaped smooth legs and thighs. Who don't wants them? One can show them all the time  unlike abs and chest. Legs should be luscious and should look glamorous. To get such legs, body fat should be at minimum healthy level. For that you have to be on good strict diet and workout.

Here is what you can do for perfectly shaped legs:

There are 5 main parts in legs; 4 in thighs and 1 in calves. You need to focus on all 4 parts in thighs as well on calves. Here are some exercise and workout for getting shaped thighs and legs. Do it slowly and firmly with start.

1) Lunges: 

• Stand tall and lift your chest, look straight and be relax. 
• Stand with your legs slightly apart. 
• Slowly move forward your right foot. Do not try to lunge forward with more distance. Try to go for less distance at first. 
• Bend knees in such way that your thigh and lower leg should form a correct angle.
• Lower legs until left leg's knee almost touch the floor. 
• Rise back, pus backward and come in the starting position. 
• Repeat with alternative legs.
• You can make this exercise more hard with dumbbells in hand. 

2) Wide Squats: 

• Squats are very very very important exercise for overall legs shape. It contributes for thighs, hips and calves equally. 
• Stand tall with your feel apart a bit. Make sure your toes pointing towards straight ahead. 
• Arch your lower back a bit and bend slightly with knees. 
• Lower your body from your knees and hips.( just like you are sitting on chair)
• Squats until your thighs are almost parallel to floor. 
• Slowly return inn the starting position with your legs straight. Do not look your knees. 

3) Outer Thigh Lifts: 

• Lay down on your right side. Make your head, shoulder and hips in alignment. 
• Make your right hand extended out and resting under your head. 
• Slowly raise your right leg. Hold it for a moment and bring it back in lower position. 
• Repeat it and then with left leg. 

4) Inner thigh lifts: 

• Lay down on floor with your right side up. 
• Make your body in straight line and make your legs, shoulder, hips all aligned. 
• Your weight should be on your hips and elbow. 
• Bend your left leg and place it on the floor in front of you. 
• Keeping your right leg straight and flexible, raise your lower leg. 
• Hold at the top position and then slowly lower back
• Repeat

5) Calf raise: 

• Stand straight
• Lift heels of the ground and rise on your toes as high as you can. 
• Slowly lower back and repeat. 

How to burn calories easily

We can burn calories easily by increasing metabolic rate:
We can make faster weight lose and burn calories more easily.
Think an example. If a person's body needs 2500 calories a day and it burns 2500 calories a day then he will never gain weight. That's why some people do not gain weight even if they eat junk food.
So the key for burning calories is to speed up metabolism.

Three Functions for burning calories: 

Basal Metabolic Rate (BMR): It is the amount of calories we use to stay alive and function our internal organs. It works even when we are lying down or sleeping. BMR accounts most part for calorie burn in an average person. BMR counts 60% for calorie burn in an average person.

Burn calories from daily activity: It is calorie burned by giving energy for daily activity in outsiide activities such as lifting your leg, arms. It accounts 30% of all calorie burning.

Dietary Thermogenesis: It is the energy used to digest food and used in digestion system.

Tips to speed up metabolism and speed up the rate of burning calories:

Build Muscle: Muscles building increase the metabolism in the body.  For each and every extra pound of muscles, you need extra 50 calories per day. Also, regular workout of muscle building workout boost metabolism and keep it at healthy level.

Keep moving: As we know and average person use 30% of its calorie in daily activity, many people who have sedentary lifestyle uses just 15-20% calories. One can increase it by some extra movements. For example, swinging legs, drumming fingers, changing position, taping your feet. Also try to use stairs instead of elevator.

Eat Spicy food: Spicy Vegetable food such as chilli can increase metabolism rate.

Green tea: Caffeinated drinks can increase metabolism rate. Green tea can increase metabolism  too. It also decrease hunger and so it helps lower the intake of calories.

Aerobic Exercise: High intensity aerobic exercises makes your metabolism high. It also makes you burn more calories.

Eat small meals

Low calorie food menu

Here is low calorie menu for all who wants to lose weight with good amount of protein and carbohydrates. With this menu, one can lose 2-4 lbs in a week depending upon activity level.

1000 Calorie Diet with 60g Protein, 145g carbohydrates & 21g fat

Breakfast

• Banana sandwich made with 2 small slices of wholemeal bread and a small banana.
• 200ml glass of orange juice

Morning Snack

• 100g pot of low fat fruit yoghurt

Lunch

• 1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise
• Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, 10g spring onions.

Afternoon Snack

• 28g bag of lower fat crisps (eg. Walkers Lites)

Dinner

• 70g Roast Chicken breast (without skin)
• 80g Potatoes, mashed with 30ml semi-skimmed milk
• 60g Broccoli, steamed or boiled
• 50g Carrots, boiled
• 100ml Gravy (made from granules)

Evening

• 1 serving of low calorie Hot Chocolate Drink made with powder and water (eg. Cadbury's Highlights)