How to tone up thighs & calves?

[tk001]

Hi, I just got a gym membership and I'm trying to tone up my thighs & calves, but I'm not sure if running will do the trick or cause them to become more muscular & bulky. What are the does & don'ts when targeting those areas & aiming to slim them..

[tk001]

Thank you all for responding! Yeah so I guess I am trying to lose the fat first then tone up my legs. Any suggestions for a beginner gym member on how to accomplish that? Also, is the treadmill the best cardio option for this cause I really like running on it & doing intervals of jogging & walking but I want it to be effective.

[Paxiled]

There is no "best."  The best is what works for you and what you enjoy doing so you continue doing it.  And if you're a beginner, you might invest a little more money into talking to a personal trainer at the gym -- they're not always the most knowledgeable people, but look for one who has a great body and they usually have certificates on the walls that describe their credentials.  Or find a friend or acquaintance who works out and looks like they know what they're doing.  You can even look around the gym at see who looks the most fluid and has the most fluid-looking body and ask what they did to get there.

[gymdandee]

As pax. said there is no best!
Just make sure if you're going to run then make sure you get good running shoes!! As for the fat try either Atkins or Paleo diet. google them and you will get the diets.

[Paxiled]

I'd advise against both the Paleo and Atkins diets.  Atkins isn't healthy and has been proven not to work long-term as it's been very widely studied, and Paleo is based on misinformation about how people ate in long-ago history.  I'd be leery about any diet based on false assumptions rather than fact.

[ceejay26]

Try checking this site, might help.
http://www.health.com/health/gallery/0,,20725746,00.html

[gymdandee]

To slim your legs and reduce fat you need to reduce your calorie intake. Cardio. exercise burns calories and helps with weight loss. . Perform leg-intense cardio, like climbing stairs, cycling or running, to really work your legs. High-intensity intervals added into some days to maximize fat burn.
Targeted training on at least two, non-consecutive days of the week can strengthen and tone your muscles. In addition to working your arms, hips, abs, shoulders and chest, perform leg-strengthening exercises, such as squats, lunges, lying side lifts and heel or calf raises, to add definition to your legs. Perform eight to 12 repetitions of each exercise and complete two or three sets. Use enough weight so you can't do another repetition after finishing a set.  If you google the above exercises you will see how to perform them. The following Interval is very good! You can do it on a stationary bike, elliptical or the treadmill at the gym.

  The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling
down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90
second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth
hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness
because I personally feel that it is one of the best ways to exercise, especially considering the speed at
which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the
information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20
Minutes.
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise
because these foods can impact the release of the growth hormone in the body. The links are
https://youtu.be/XLKML9EL4As?list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://youtu.be/zy7j9FRiJpg
https://youtu.be/BT5hRYXmxSE?list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target
heart rate range (which is a percentage of your MHR). Staying within this range will help you work
most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your
resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.
http://www.briancalkins.com/HeartRate.htm
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
As you're new to exercising then instead of the
Karvonen Formula use the 220 minus your age to get your
max. heart rate. Get the OK from your doctor before doing any exercise!

[gymdandee]

Forgot to mention when doing cardio
you want to get your heart rate between 65% and 85% of your max. heart rate.

[Paxiled]

Toning up usually refers to replacing flab with muscle or replacing shapeless parts of your body with a leaner, muscular look.  It doesn't have to be big muscles, just something other than loose skin.  It sounds like you're trying to just lose weight.  Perhaps if you explain further what you want we can help better, and remember, muscles are only bulky if you body build.  Just becoming more muscular doesn't make you bulky, it makes you "toned."