In order to burn fat and slim down, both diet and exercise must be considered. However, some moves can help target specific parts of the body.
GB News exclusively shares the best moves to build muscle in your legs and help you get stronger and fitter - and they can be done at the gym or at home.
Last time, GB News revealed the best workout for a toned tummy, including the best six core exercises.
Now, PT at Fitness First James Barr shares tips for working out your legs as well as nutrition advice to help transform your body.
He said: "There are many benefits to working out your legs for your physical and mental wellbeing, which includes, strength and muscle tone, as well as, increased metabolism and calorie burn. However, if you’re looking for toned legs, below are some great exercises to try."
Workout plan for toned legs
1. Squats
"Squats are one of the best exercises for overall lower body strength and toning. Stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back as if you're sitting down in a chair.
"Keep your chest up and your knees behind your toes. Push through your heels to return to the starting position."
2. Lunges
"Lunges target multiple muscles in your legs and can help improve balance and stability. Start by standing tall with your feet hip-width apart. Take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
"Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground. Push through your front heel to return to the starting position and repeat on the other side."
3. Deadlifts
"Deadlifts primarily target the hamstrings and glutes but also engage the quadriceps. Stand with your feet hip-width apart and hold a barbell or pair of dumbbells in front of your thighs.
"Keeping your back straight, hinge at your hips and lower the weights towards the ground while bending your knees slightly. Keep the weights close to your body as you lower them. Push through your heels to return to the starting position."
4. Calf Raises
"Calf raises target the calf muscles and can help sculpt and define the lower legs. Stand with your feet hip-width apart and lift your heels off the ground as high as you can, balancing on the balls of your feet.
"Hold the top position briefly, then lower your heels back down to the ground. You can do calf raises on flat ground or on an elevated surface like a step for added intensity."
5. Step-ups
"Step-ups target the quadriceps, hamstrings and glutes while also engaging the calf muscles and improving balance. Stand in front of a sturdy bench or step with your feet hip-width apart.
"Step onto the bench with one foot, pressing through your heel to lift your body up onto the step. Step back down with the same foot and repeat on the other side. You can hold dumbbells for added resistance if desired."
Things to remember
Britons can use different variations of the exercises depending on how experienced they are. Many of the moves can be enhanced with a barbell or dumbbells but doing this can be daunting for those who have not worked out with weights before.
James explained it is important to start with lighter weights and to perfect your form before trying to lift heavy equipment.
To get the best results, the expert advised: "Remember to start with lighter weights if you're new to these exercises, and always focus on proper form to prevent injury and maximise effectiveness."
Those who don't feel confident with the exercises at first should focus on performing the moves correctly using only their body weight.
The workout circuit can be done at home or the gym. If working out at home, fitness fanatics will find plenty of options for weights to buy online and in sports stores.
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What to eat
Nutrition is important for overall weight loss and fat burning. Britons should prioritise eating plenty of protein (found in meat, fish, dairy and nuts) and whole foods. They should also limit the amount of processed foods they consume.
What you eat before heading to the gym will also change the effectiveness of your workout and James shared nutrition advice for how to perform well ahead of a leg workout.
He told GB News: "Nutrition is important when it comes to exercising. It’s important for refuelling our bodies and can aid in recovery. Before a workout, it’s important to pick something that has both carbohydrates and protein in it within two hours of your workout.
"The carbohydrates are fuel for your working muscles while the protein helps to build and repair. Some examples are a banana with peanut butter, non-fat Greek yoghurt with fruit, a protein bar or porridge.
"Aim to have this 60 to 90 minutes before your workout. However, it is important to find a snack and time that is right for you and your body."
