Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet. Save what's remaining as leftovers for a yummy lunch the next day. If you normally eat 2,000 calories or more each day, youâll cut 500 calories.
The muscles on the front of the thighs are called the quadriceps. They consist of the vastus medialis, vastus intermedius, rectus femoris and vastus lateralis. Each of these muscles get built up whenever you extend your knee. During running, this takes place when your lower legs move from a bent to straight position.
Your arms are important for balance as you run. Moving the arms in rhythm with your legs can also control your speed. Keeping your arms bent at a 90-degree angle keeps your biceps contracted, working them throughout your run. The forward and backward motion of the arms helps work your triceps and shoulder muscles.