Legs, legs, legs. While you're working out to lose weight or gain muscle don't forget your legs. Far too many men, especially neglect their legs. Women naturally have more shape to their legs and just have to done them for the most part. Not that it's easier for women but you hold more on the lower have due to the genetics on the female half of the species.

One of the most basic exercises to keep in your routine is the leg press or the Squat. This is a great overall leg-builder, working the front thighs (Quadriceps), adductors (inner thighs), hamstrings (back of your thighs) and your butt or (glutes) Yes, this one exercise can hit all three areas.

When performing the exercise it is important to remember to load it with appropriate weight. Make sure you back is pressed firmly on the back of the seat and your feet should be about shoulder width apart with fee high in the center of the press plate.

The most effective way to get results from this machine is to press with the heels not with the ball of the feet. Press all the way out but do not lock your knees, so stop just before this happens and return all the way down to get a good stretch so your thighs touch your chest but take great caution not to let your hips lift or you could risk serious lower-back injury.

Keep in mind that you legs are much stronger than you could imagine so push your self but don't beat yourself up and injure your self. Also keep your hands on the safety locks to pull them in in case you need them.

Exercising you legs demands large amounts of growth hormone to be produced to supply such a large muscle group. Your other muscles experience better growth and jump on the band wagon to grow faster as well. Use leg exercises to your growth advantage.

Weigh loss by exercising the largest group of muscles is also increased. Bicycling, rollerblading, treadmill or running etc.

It is true that sometimes you can get nautious exercising your legs. If this happens take a break and see how you feel. I used to go to the bathroom and get dry heaves and get back to exercising. I didn't understand it until I read in a study that in some cases when the muscles swell from exercise they press on certain nerves that cause dizziness and nausea. Take it easy and good exercising.

Dan Gonzalez
Total Exercise
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