Look like you train. Eat like you mean it.
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Joined December 2020
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Why leg day is the one people skip.
It's the hardest workout of the week, the soreness lasts 2 days, and nobody can see their hamstrings in the mirror, so it quietly drops off by week 3.
That's where a coach comes in. You send a form video of your hack squat, the weights get set for you every week, and someone notices the first time leg day goes missing.
3. Walking lunges.
2 sets of 12 steps per leg holding dumbbells at your sides. Start with bodyweight if your balance needs work.
One leg at a time exposes the weak side and forces your hips to stabilize. They also get your heart rate up fast, so this finisher doubles as cardio without stepping on a treadmill.
Your leg day.
Warm up → 5 minutes on the bike
Hack squat → 3 sets of 10, rest 2 minutes
Dumbbell Romanian deadlift → 3 sets of 10, rest 90 seconds
Walking lunges → 2 sets of 12 per leg, rest 90 seconds
Finish → 10 minute incline walk at 3 mph and 8%
Total → about 45 minutes, twice a week
1. The hack squat.
3 sets of 10. Feet shoulder width in the middle of the platform, sit down until your thighs are at least parallel, and drive up through your whole foot.
The machine holds your back in place, so you can push your legs hard without a barbell on your spine. Your quads are some of the biggest muscles you have, which makes this the most muscle per rep in the gym.
2. The dumbbell Romanian deadlift.
3 sets of 10 with a pair of dumbbells. Push your hips back, keep the weights close to your legs, and stop when you feel a big stretch in your hamstrings.
This trains the back half most people never work. Sitting 8 hours a day shuts your glutes off, and building them is what makes your legs look tighter as the fat comes off.
Why people who go no carb end up heavier.
They drop 8lbs of water in 2 weeks, feel flat in the gym, then one pasta night puts 4lbs back on the scale and they panic and binge.
That's where a coach comes in. Someone reading your food log who tells you that jump is water, keeps the carbs in on purpose, and builds them around your training days.