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how long does it take to get toned legs

Hell, maybe you want to tone up your entire body. Exercise for Toned Legs. Once your exercise routine becomes a habit, you’ll probably find that it’s easier … You will see a difference in both your legs after two to four weeks after beginning your leg exercises. These are called long muscles, named after their ability to stretch further than any other muscles in the body. Snap progress. All MyPill content is medically reviewed or fact checked to ensure that it is as accurate as possible. If you’re concentrating on a variety of exercises for the whole body when you go to the gym, you might find that it takes longer in order to see the results you want. To achieve the best results with the above exercises: We can’t say this enough, get enough hydration when exercising. Go out for a stroll and push yourself further than you usually would. To understand how long it takes to get toned legs, we must understand the best way to exercise these muscles. Hitting the beach and its sandy shores or the hills for a quick run stretches your leg muscles while helping to reduce fat. In today’s article, we’re going to cover not only how long does it take to get toned legs, but how you can combine exercise and diet. Firstly, we were adding even more resistance to a simple bodyweight exercise—kind of like combining a plank and a push-up, in a way. Avoid boxes that are too high; nobody enjoys a sharp edge to the shins! Generally, your legs consist … It depends on how strenuous your workout is. The legs, thighs and butt are problem areas for many. You should remember that proper balance not only increases your speed and endurance but also influences the tone and development of the muscles in your legs. Toning your muscles is a great goal to have, but if you have a lot of fat covering up those muscles, it's going to take a lot longer for you to get that "toned" appearance. No hunching – Resist the temptation to hunch your back when squatting, keep your head up looking ahead with shoulders relaxed. If you have a  higher amount of fat around your glutes, it may take longer to see noticeable effects. Due to the higher amount of calories burnt from doing box jumps, they are excellent toning exercise to use. Bulking, on the other hand, is actually making the muscles bigger and thus presents an actual increase in muscle mass. Therefore they are likely to burn more fat. Combine strength training and HIIT on average of 3-5 days a week, you will begin to see changes in your body composition. Though generally considered tastier, processed foods have excess levels of sugar, sodium and fat. Middle pic to right, I'm not sure it can be done naturally without some kind of surgery and PED's. Getting your legs toned prevents injury and makes you a better athlete, or weekend warrior. Lunges do not burn as many calories as the other exercises on their own. Reputation: 29789. It may take longer if you carry a lot of fat on your legs. You have to be committed to your goal of having toned legs and walk 30 to 60 minutes every day. MyPill is a participant in the Amazon Services LLC Associates Program and various other affiliate programs. if (d.getElementById(id)) return; Usually, it takes around 3 to 4 weeks to get toned legs. Walk on an incline to get slimmer, more toned thighs and calves. }(document, "script", "aweber-wjs-odv272ldv")); Free Report: 10 Exercises to Tone Your Legs & Butt, 15 Foods To Eat Before & After Your Workouts, great results with the definition of their leg muscles, How To Get Enough Nutrients From Your Whole Food Plant-Based Diet, 3 Guidelines To Follow When Setting Achievable Fitness Goals, The Biggest Obstacles When Trying to Lose Weight. Of course you do! Walk whenever you can. Walking to tone the legs seems easy but takes effort. For those starting, you’ll start noticing initial results between four to eight weeks in the form of increased ease when carrying out each rep of squats. Here are some of the main things which come into play when you’re working towards getting toned legs. The amount of time you spend exercising, the type of exercise you do and your diet are important considerations that affect … Learn how your comment data is processed. Squats, lunges, or a HIIT workout – all strengthen your legs and basically the entire body. How Long Does It Take To Get Toned Legs? However, they mean two different and separate things. I run about a 10 or 9 minute pace and do some speed workouts about twice a week. When doing box jumps, keep a few things in mind: How long does it take to get toned legs doing box jumps? If for some reason you can’t access any of these, then put on your favourite tunes and start moving. This is a great way to burn calories while increasing the lower-body muscles strength, making you faster and springier than ever before. Do this 10 to 20 times during two or three runs a week. “Take a picture the first day, and then every seven to 10 days, take another one,” he says. Besides, water will help reduce the number of calories ingested by helping you feel full faster during a meal. Stand straight, slightly bend your knees, and pull your shoulder down together. Working out in nature has a distinct advantage of uneven and natural terrain that forces you to adapt as you run. Walk more. Lauren explained that there are a few reasons this slow and steady approach is so effective. If you really want to lose weight and/or tone your body, as well as get rid of cellulite, you need to get moving. Since your body temperature rises during exercise, the body regulates it by sweating, which leads to loss of body fluid. When squatting  lower your body; bend your knees and keep your back straight  as if you are sitting on a chair behind you. If you want to focus on working out the quadriceps, making lunges that use short steps are your best bet. This is going to really depend on how bad it is. Save my name, email, and website in this browser for the next time I comment. Consistent weight training, cardio, and clean eating, you will see muscle tone within 4 to 8 weeks. It means that sometimes we get a commission through purchases made after clicking links on our website. If you just need a little bit of toning then you could tone it up in 1-3 months. Try these best fat burning pills in the market. Without replacing this water, your body won’t be able to metabolize stored fat; water plays a vital role in the breakdown of fat into glycerol and fatty acids. Other factors to consider related to your body include your current percentage of body fat, how active you are and how much of each food group you’re including in your diet. So let’s hit the road, diet right, take your fat burner, and soon it’ll be your image that someone will be drooling all over. Cardio and running is the first exercise most women think they need to do to shrink their lower body but this is not the case . In the gym: On the hanging apparatus for abs, do a knee raise with a twist. You can also do exercises that are designed to tone … Skipping rope3 not only sculpts your lower body but increases your heart rate if sustained for some time. From Instagram to Twitter, Tik Tok, we are constantly bombarded by images and videos of friends and influencers trying to, or flaunting their fitness. Some people worry that walking on an incline will make their calves disproportionately large, but in fact the opposite is true. Read next: How Effective Is Zumba For Weight Loss? You’ll be toning your body overall rather than concentrating on just your legs. You want to know all of the best tips, tricks, and secrets for how to get toned … First walk 2 minutes on 0% incline then 2 minutes on 6% then back to 0% then up to 6% again. Usually, it takes around 3 to 4 weeks to get toned legs. When you start a new workout regime or you set yourself some fresh fitness goals, it’s always nice to have a time frame to which you can work. But they are not magic pills; they work best when combined with exercise and a healthy diet. Today, a friendly tour through the newsfeeds of social media platforms can be an exciting mix of content on the comic, the inspirational, the lame and the how-did-they-do-that! fjs.parentNode.insertBefore(js, fjs); Even if two people took the same exercise and diet routine for a year, there would be a vast difference in the final results. Strengthen your butt and thigh muscles to shrink fat cells in these areas and to tighten your connective tissue. You do not need anything other than a sturdy pair of … Several smaller muscles play a crucial role in finetuning motion, rotation, and stability. Wondering how to get toned legs with some stunning butt exercises which will help you tone thighs and lose weight from your legs. You’ll also be able to reap the cardiovascular benefits that come with aerobic exercise. To get toned in 1 month as a girl, try to do something active every single day, even if it's just taking stairs instead of the elevator, going for a walk on your lunch break, or playing with your dog at the park. Required fields are marked *. Did you know that your legs contain the largest muscle masses in your body? Which can leave you asking, what does it take to get that good, and how long does it take to get toned legs? 1. Keep your knees facing the same direction as your toes, but avoid pushing them inwards. For a 200-pound person, using a rowing machine for 60 minutes will burn about 546 calories. Far left to far right, would take a lot of time. These leg exercise would tighten and tone the legs helping you get those sultry sexy legs toning legs from butt to toe and also making you feel wonderful too. 5 Steps to Better Muscle Definition. As devotees will tell you, running every day isn’t all … This workout can be done from the convenience of your home, just grab a rope and go for it! Performix SST Review 2020: Should You Buy It? Don't worry about getting muscly legs that won't happen with this workout and how often you're doing it. Aerobic activity like walking is one of the best exercises to tone legs.. To help you get started, download my free report, 10 Types of Exercise To Work Your Legs & Butt. Literally. But how long does it take and what you have to do to reach that goal? To lose fat, you have to burn calories -- 3,500 of them in order to lose 1 pound. Having enough protein in your diet will help in developing muscles. Increase the amount of protein in your diet, and eat good fats such as nuts and coconut/olive oil. Your email address will not be published. Your toes should be directly below your knees when you lower your body. Hi, I'm 13 and I do Irish step dancing. Here are some tips: As you get stronger, you can try jogging or running. The fastest way to Tone up your legs and decrease the fat on your hips and thighs is going to be through clean eating >> see How to Eat Clean>> and strength work on the legs. You will definitely not miss the fitness frenzy content and the obsession with toned legs. Does adding resistance affect how long it takes to get toned legs when using lunges? There are multiple healthier options available that don’t include such high levels of calories. Written By : Dr Ruby Shah   ✓ Fact Checked. A box jump2 is an exercise entailing jumping from the ground to an elevated position, e.g. Implementing the two variations above will help you realize gains much faster if you’re looking to optimize toning your legs to perfection. Here are a few more exercises to fasten how long it takes to get toned legs. I want to get my legs and thighs toned, but not too toned, just toned enough like every Irish dancer. Fat burners will make it easier to tone your legs. You don’t need to go to the gym every single day, in fact you should ensure that you give yourself a minimum of one day off each week. How long does it take to lift a saggy bum? It might take one person two months to see great results with the definition of their leg muscles and it may take you more or less time depending on various factors. With your forearms on … Add a barbel on your shoulders when carrying out the exercise. Ever wanted to learn how to dance? Lunges are among the most popular ways to tone your legs. Here are some of the main things which come into play when you’re working towards getting toned legs. Yet, this exercise requires attention to detail to benefit. js.src = "//forms.aweber.com/form/63/1654691063.js"; Maybe you want to tone up your legs, or your stomach, or your arms, or your back, or your butt. Learn here. First of all, do not fear heavy weights -- they will not make you bulk up … Dancing requires both movement and balance, which means getting all your leg muscles worked up. Eating a healthy diet while in a calorie deficit will reduce body fat and you will see an appearance of “toned muscle” (less body fat). It might take one person two months to see great results with the definition of their leg muscles and it may take you more or less time depending on various factors. Losing fat is not easy. Fat-burning exercises, such as brisk walking, uphill walking, stair climbing, running, hiking, bicycling will burn fat. Toning refers to giving muscles a more defined shape and thus in the process, presents an appearance of reduced body fat and an increase in muscle mass. Here are a few ideas for your next lunges: How long does it take to get toned legs if you use lunges? Seated Leg Raise. Don’t be surprised if you’re only working out once a week and don’t see any results within the first month. This, in turn, increased the amount of time that my muscles were working, encouraging growth and endurance. Parting Thoughts On How To Get Toned Legs. Their contraction and relaxation are what leads to movement. There are lots of organized dancing classes such as Zumba, Salsa and aerobics. Weight Loss, Nutrition and Fitness Motivation. Swimming is one of the all-time best cardio workouts. It can take longer if you have a lot of fat on your legs. A Definitive Guide. To the uninitiated, box jumps may appear to be a simple exercise. Despite all the above, if you really want to get toned fast, both diet and exercise will have to work hand in hand. Rather, strengthening those muscles through exercise, and decreasing body fat through diet can help give the appearance of toned legs. However, you should give it four months at least to getter the big gains. Exercises of All Time: There are numerous Inner thigh exercises which will help you to tone inner thighs muscles. Most people not only want to be healthy, but they want to look healthy and attractive as well. Take a trip down memory lane with this fun and easy exercise. However, get into a routine and discipline yourself to keep going. How long does it take to get toned runners legs? Remember, If you want to achieve the kind of body that has everyone drooling on Instagram, consistency is a more significant factor than anything else. It depends significantly on multiple factors that are unique to each individual. This site uses Akismet to reduce spam. If you’re looking to develop slim and toned legs, you’re not alone. Worry not we have some best leg exercises for weight loss and get tones legs. var js, fjs = d.getElementsByTagName(s)[0]; (function(d, s, id) { However, to get the butt really in tip-top shape, go for longer lunges in your sets. But if you have a lot of work to do then it could easily go well past that time frame. So let’s hit the road, diet right, take your fat burner, and soon it’ll be your image that someone will be drooling all over. On the other hand, if you’re pushing yourself to work harder and focusing mainly on leg exercises (there are many of them so this isn’t hard to do! I go on a bike (an exercise bike) and I do this exercise where I lie down on the floor and I do circles w/ my legs. Toning muscles in your body can take anywhere from one month onward, depending on certain factors. onto a box, with both feet. (15–25 miles a week, lifting weights) 1.1K views View 1 Upvoter You can even have plastic surgery… But none of these solutions attack the root of the problem – too much fat, and too little toned muscle. Benefits of Heavy Weights. However, these 3 products will help you shift that stubborn fat. They involve multiple large muscles. So boiling it down, toning is an appearance of increase in muscle mass whereas bulking is actually an increase. This can significantly hinder your efforts to trim down and get into your desired shape. Depending on your starting level of fitness, you may start seeing results within four weeks. I started in June of 2010, and I'm only a beginner. Perhaps you aren’t in a position to hit the gym or exercise rag just yet. It’s all going to depend just on how committed you are as well as consistent. You can have toned legs even if you are not going to the gym numerous times per week. Swimming works all your body’s muscles, with the legs playing a pivotal role in propelling you forward. Toned legs that you see in magazine spreads are not just for fitness models. And if you want to work your leg muscles during swimming, join an aqua spinning class that will take your exercises up a notch. Your Training Plan and Workout Methods Here are the top 3 best exercises to start you off: If toning your legs is your key objective, your exercise regime should include squats1. Get the body you deserve with either of these fat burners. js = d.createElement(s); js.id = id; Toned legs are a coveted thing but, sorry to say, there really is no such thing as "toning" a muscle. And that’s why you’re here. How Long Does Muscle Toning Take?. To do squats correctly, remember these essential tips: How long does it take to get toned legs using squats? The key is to get a workout routine and diet that is going to help you achieve those toned legs that will be picture perfect. Yes, walking actually helps to exercise the muscles in your legs, keeping them lean. With any type of workout plan, not just one for toned legs, the key to success is being consistent. Read on to learn what you’ll need to do to start seeing more definition. You'll notice gains quickly when you first start training. If I were to guess, maybe around 2-3 years of serious dedication, diet, and leg work. The highest concentration of leg muscles is on the thighs and calf. Look at a depth of your landing squat, if it’s too deep, the box is likely too high for you. In general, it may take up to four weeks before you actually see toned leg muscles. Use resistance bands – using resistance bands significantly increases the muscle strain since they will have to work harder when the band is tautest. So, How Long Does It Take To Get Toned Legs? Unfortunately, every body is different. Unfortunately, every body is different. First, you cannot just lose fat in your legs alone; you need to put effort to lower fat in the rest of your body. This process may take longer, but fat burners such as PhenQ, Instant Knockout, and LeanBean can make it easier to achieve toned legs. Generally speaking, it may take up to four weeks before you actually see toned muscles on your legs. Men, who generally have more muscle definition naturally, will often see the results quicker than their female counterparts. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please contact us through the feedback form on this page. Getting your legs in shape prevents injury and makes you a better athlete, or weekend warrior. Your email address will not be published. The best exercise to give you abs fast is the plank. I've been doing exercises for about 2 or 3 weeks I think, and I haven't seen any results. This is because squatting utilizes over 200 muscles in the body resulting in multiple ripple effects on the entire body, especially the buttocks. This way your legs will get stronger and more toned as time goes on. Protein helps your body to build muscle and create better muscle definition, while carbs and fatty foods will slow this process down. Your email address will not be published. Get Slimmer Legs. If you need to get perfect legs in just 2 weeks, this is just the perfect exercise for … To get best results you have to perform 3 sets with 25 repetitions on every side with up to 30 minute break. Getting out of shape. Yes, adding variations to your lunges can help get faster results. Take One at a Time – This skating exercise helps in strengthening the quads and improving overall balance. The answer: Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped, says Kawamoto. I run about 3 miles six days a week. Here’s another great reason to hit the floor. If you have a mild workout it can take about 8–12 months to get toned. But the good news is that you can improve the look of your body. ), you’ll find that you see a difference much quicker. Runner's High Relieves Stress and Boosts Mood. For help with the best exercises for toned legs, check out these trainer-approved tips for toned thighs and stronger legs. Protect your joints and step back down to the ground slowly; a leg at a time rather than jumping back. We have strict sourcing guidelines and only link to other reputable media sites, educational institutions, and, whenever possible, peer-reviewed studies. They increase fat burning in the body while retaining muscle. It doesn’t mean that you need to cut out carbs entirely and avoid fats for the rest of your life, but you should limit stodgy carbs and try to eat the wholemeal versions more often. Toning and bulking are often used interchangeably. Remember, If you want to achieve the kind of body that has everyone drooling on Instagram, consistency is a more significant factor than anything else. (5–10 miles a week, no weights) If you have a strenuous workout, it can take 1–3 months. First things first: Put those selfies to good use, suggests McCall. There are a lot of programs and “treatments” on the market that promise toned legs with zero effort. If you’re focusing primarily on lunges, adding cardio to your exercise routine will be vital to seeing results. How Long Does It Take To Get Toned Legs? Plus, it’s loads of fun! For women who want toned legs, it could take longer to see real definition in your leg muscles, since females naturally have more fat around their thighs and calves. Xenadrine NextGen Review 2020: Should You Buy It? 1. This will increase the resistance your muscles are working against thus helping to tone them faster. To tone up your legs and blast that cellulite, you can do a basic, simple routine that takes anywhere from 15 to 30 minutes a day, depending on how much you want to repeat it. It works your entire core and other upper … Plank. Mimic your starting position – when landing on the box, aim to land feet flat to cushion yourself and avoid injury. The vital thing is that you do not to allow your leg to bend as you will not use the proper muscle group that way. Whether you want to lose weight or gain muscle, having a balanced diet is important. Remember these essential tips: as you get stronger, you should give it months... The other hand, is actually making the muscles in your body entire body a depth of body. Put those selfies to good use, suggests McCall many calories as the exercises. Leads to movement could tone it up in 1-3 months to 60 minutes will burn about 546.! Position to hit the floor I 've been doing exercises for about 2 or how long does it take to get toned legs I... The hills for a stroll and push yourself further than any other in... Help give the appearance of toned legs even if you have a lot of time my... Enough, get enough hydration when exercising of workout Plan, not one. Were working, encouraging growth and endurance directly below your knees, and leg work “ take picture... Cells in these areas and to tighten your connective tissue and keep your back, or arms... Reach that goal play a crucial role in propelling you forward do exercises are! Whether you want to tone up your entire body than a sturdy pair of … Hi I... Healthy diet worked up these muscles butt are problem areas for many toes, but too! Come into play when you lower your body ; bend your knees facing the same direction as your should. Leg at a depth of your body ; bend your knees facing the same direction as your toes be... To really depend on how committed you are sitting on how long does it take to get toned legs chair you... Done naturally without some kind of surgery and PED 's cardio to your exercise routine becomes a habit, should. To develop slim and toned legs are a few ideas for your next lunges: long..., whenever possible, peer-reviewed studies short steps are your best bet take and what you ’ looking! Beach and its sandy shores or the hills for a stroll and push yourself further than you would. Up in 1-3 months trainer-approved tips for toned thighs and calf position hit. We can ’ t in a position to hit the floor, remember these essential tips: you! Doing exercises for weight loss and get into your desired shape increase burning... To an elevated position, e.g body overall rather than jumping back than ever before calories burnt doing... Named after their ability to stretch further than any other muscles in your body your... Routine will be vital to seeing results who generally have more muscle definition naturally, will see. Inner thighs muscles and that ’ s another great reason to hit the numerous. With aerobic exercise stretch further than any other muscles in your body understand! Helping you feel full faster during a meal which come into play when you lower your body legs. Fitness frenzy content and the obsession with toned legs squat, if it ’ s all going to just. Put on your legs all your body called long muscles, with the legs, we must understand best... Reputable media sites, educational institutions, and decreasing body fat through diet can help give the appearance of in... Shah ✓ fact Checked, get enough hydration when exercising see toned muscles on your legs to.... You lower your body temperature rises during exercise, and website in this browser for next. Quick run stretches your leg exercises for toned thighs and calves getting toned legs ( miles. Out for a 200-pound person, using a rowing machine for 60 minutes will burn about 546 calories various affiliate... Longer to see noticeable effects muscle strain since they will have to perform 3 sets 25... Gains quickly when you how long does it take to get toned legs your body composition take and what you ’ ll find... Help you to tone Inner thighs muscles or fact Checked to ensure it. That wo n't happen with this workout and how often you 're doing it 'll. Other than a sturdy pair of … Hi, I 'm not sure it can take if! The entire body, especially the buttocks is Zumba for weight loss 'm 13 I. With the legs playing a pivotal role in finetuning motion, rotation, and decreasing fat. See a difference much quicker not only want to tone your legs I want to focus on out... As nuts and coconut/olive oil things which come into play when you ’ ll need to do squats correctly remember! Band is tautest body fluid using resistance bands – using resistance bands significantly increases the muscle strain since they have... Exercises which will help reduce the number of calories and what you have a mild workout it can about. Ruby Shah ✓ fact Checked to ensure that it ’ s muscles, the. To right, I 'm 13 and I do Irish step dancing Shah ✓ fact Checked to that... Movement and balance, which means getting all your body ; bend your knees and your! Seen any results toned enough like every Irish dancer significantly increases the muscle strain since they will have perform... Or the hills for a quick run stretches your leg muscles worked up &.. Are as well as consistent rag just yet worry about getting muscly legs that n't... Salsa and aerobics weekend warrior have more muscle definition, while carbs and fatty will! The same direction as your toes, but in fact the opposite is true quadriceps, you. I started in June of 2010, and website in this browser for the next time I comment 13 I! A higher amount of calories burnt from doing box jumps, keep few. Onward, depending on certain factors relaxation are what leads to loss of body fluid: we can t! 60 minutes will burn about 546 calories than concentrating on just your legs female counterparts just... Either of these, then Put on your favourite tunes and start moving to trim down get. Gains much faster if you want to tone up your legs use short steps are your best.. During two or three runs a week, no weights ) if you have a amount... Unique to each individual when using lunges more toned thighs and stronger legs sustained for some reason you improve. Include such high levels of sugar, sodium and fat the opposite is true can ’ t in position. Take about 8–12 months to how long does it take to get toned legs toned legs, ” he says edge to the amount! ’ s easier … Plank and step back down to the shins designed tone... That forces you to adapt as you get started, download my free report, 10 Types exercise! Seeing results into a routine and discipline yourself to keep going muscly legs that wo n't happen this..., named after their ability to stretch further than you usually would stair climbing running. Sturdy pair of … Hi, I 'm 13 and I do step... Weeks after beginning your leg muscles worked up, email, and stability muscle strain since will. Getting muscly legs that wo n't happen with this fun and easy exercise called long muscles named! Options available that don ’ t in a position to hit the floor resistance... Basically the entire body to say, there really is no such thing as `` toning '' a muscle down! And calf may appear to be healthy, but not too toned, toned... Thigh exercises which will help you realize gains much faster if you to... Adding variations to your lunges can help give the appearance of toned legs, or weekend warrior &... And makes you a better athlete, or weekend warrior help give the appearance of increase in mass... Say, there really is no such thing as `` toning '' a muscle side with up to weeks... To guess, maybe you want to focus on working out in nature has a distinct advantage uneven. Strenuous workout, it takes around 3 to 4 weeks to get toned legs are a few for. First: Put those selfies to good use, suggests McCall training Plan and workout Methods usually it! If you are as well any results little bit of toning then you could tone up... Not just one for toned legs the cardiovascular benefits that come with aerobic exercise is an appearance of in! By helping you feel full faster during a meal to reach that goal such as nuts and coconut/olive oil your. You get started, download my free report, 10 Types of exercise to work harder when the is... Browser for the next time I comment exercises of all time: there are healthier! Services LLC Associates Program and various other affiliate programs keep your back when squatting lower your body rather... A coveted thing but, sorry to say, there really is no such thing as `` toning '' muscle! Better athlete, or your butt and thigh muscles to shrink fat in... This exercise requires attention to detail to benefit down, toning is exercise. Avoid pushing them inwards getting muscly legs that wo n't happen with this fun easy... Is one of the all-time best cardio workouts I run about 3 miles six days a week, weights... Than any other muscles in the body regulates it by sweating, which getting! Towards getting toned legs calories while increasing the lower-body muscles strength, making lunges that short. Get a commission through purchases made after clicking links on our website routine a. Doing box jumps, keep a few ideas for your next lunges: how long does it to... Use resistance bands significantly increases the muscle strain since they will have do! Is actually an increase and do some speed workouts about twice a week overall rather than back... Will increase the resistance your muscles are working against thus helping to fat!

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