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.
Runners often have muscular legs, but that doesnât mean running alone is sufficient for developing a lean and muscular lower body. Running does strengthen specific muscle groups within your legs, but developing all of your lower-body muscles requires other forms of exercise. Weight-training movements, for example, challenge your leg muscles and can build mass when combined with a suitable diet.