Question: My legs tend to get big when I exercise, what can I do to tone but not build?

Answer: This is a common concern for many women. It is probably the number one question I hear from my female clients. The bottom line is this: the more muscle we use, the more calories we burn. Leg muscles, ie. quads, hamstrings, glutes and calves when clumped together, make up the biggest muscle group in the human body, therefore, it is vital that we train these muscles more than any other. Muscle is responsible for 98% of the fat that we burn - use more muscle - burn more fat. It is that simple.

As a woman, I understand how to train legs, without building tree trunks. Here is what you do - first of all take your measurements so you will have a reference point to refer back to if you feel like you legs are growing. Many times they just feel bigger when the muscle tightens. Next, focus on compound exercises like squats, leg press, step-ups and lunges that hit all the major muscle groups. Start with a warm up set with a light to moderate weight for 15 reps. On the second set, increase the weight and perform 15 reps, on the third set increase the weight and perform 12 reps, and on the last set, decrease the weight and perform 15-20 reps. In four weeks see how your legs respond by checking your measurements and comparing to the original ones.

Lastly, exercises like cycling tend to build the quads and burn less calories than any other aerobic exercise. When is comes to cardio for best results, use the stair climber, treadmill, elliptical, go for a run, roller blade or join a kickboxing class.