I need to get in shape for track, how can I gain leg muscle fast?

Question

I'm doing track this spring and I need a way to get rid of fat and replace it with muscle in my legs(upper legs mostly). Being winter I need some excercises I can stick to inside the home but any tips are appreciated. currently i run a 10 minute mile=( I run outside when its not too cold, but i would like some ways to practice inside that will give me significant results within 2 weeks. I have about 2 months.

Answer 1

As a former high school runner (4:40 min. miler & 2:00 min. 880), I know exactly what you're talking about. There are many great exercisies that isolate leg muscles. As a runner you should concentrate on calf, thigh, and abdominal muscles, as well as endurance. For endurance try long periods of running outside or using a treadmill, elliptical, bike, or rower. For abdominals try ab crunches on the floor, plus standing oblique twists and sidebends, or just use a Hyperextension (Roman Chair) for improving obliques, abdominals, and back muscles located at http://www.a2zfit.com/bcf670hyp.htm Calf raises and leg curls will help your calf muscles. The thigh and butt muscles can be worked with exercises like a leg extension, leg press, squat, hip abduction/adduction, glute kickbacks, etc. An excellent multi gym, such as the BodyCraft XPress Pro located at http://www.a2zfit.com/bcxprspro.htm will greatly help with all these exercises. If you need more info, just let me know!

Answer 2

Build Ripped Muscle Fast

Answer 3

Not only are you confused but you're searching for tips on how to injure yourself. You don't want muscle, you want strength. But in any case, to give you decent advice I need to know what your specialty is.

Nevertheless, as a general rule to build up some great endurance and recovery, Drink lots of water, run an hour every day except 1 then do stretching and upper body toning. Eat fruits & vegetables.

No alcohol
no bread
no burgers
No candy
No chips
no corn
no fried foods
No pasta
No pizza
No potatoes
No sodas
No sugar

Good Luck

Answer 4

I`ve been running on a treadmill for abt only a wk now and im already seeing muscles in my legs. run on a high speed, abt 9 for 45 minutes a day u shud find great results within weeks

Answer 5

Yup, more protein in diet. As for exercise, try finding a steep hill to walk up for at least 20 minutes a day, 3 to 4 times a week.

Answer 6

Eat more protein and cut down the high glycemic carbohydrates. Low glycemic carbohydrates are good, though. Check out a glycemic index on the web.

Answer 7

Quick muscle gain is not a good idea. Go out and run everyday.

Answer 8

Any exercise that you can do with you let , would work, like leg extension, squash,leg press, step master, you can do ten rep 3 section per exercising. rest one day between, the day you rest you run.

Answer 9

You need to run longer distances to produce stigma and improve your indurance.

Answer 10

If you have stairs in your house, run up and down the stairs! That should do it.