Training Hamstrings At Home
I just purchased your fat to fit program this weekend!!! I need a fresh approach to get the last of the body fat off of my lower body. I have been training for a number of years but some of my hard work is hidden under that damn fat!!!!
I am adjusting my diet according to your plan. I pretty much eat the foods that you suggest, it’s just that my fat was still a bit high and I have to stick to 5-6 meals per day. I’m also paying attention the protein, carb and fat grams per meal. I know that this is going to make a big difference. I do have some questions about the phase 2 workout plan.
I have a gym in my apartment complex that has plenty of free weights (power block), elliptical trainer, treamill and recumbent bike and an Apollo weight system. When I work my legs I do different types of lunges and squats with dumbells. I do work my hamstrings with the weight machine but that is only one excercise. Do you have any suggestions for another excercise?
Also, can I do the standing calf raise effectively on the floor holding dumbells? I did experience a problem with both of my legs recently. Both of my knees felt the same way, it wasn’t pain but an extreme tightness on the medial and lateral aspects of my knees. I thought maybe it was from over training so I laid off the weights for a couple of weeks but I did do alot of walking with hills. I went to Italy for 2 weeks and I walked my butt off, it was very cool by the way!!!! I came back from by trip and I did a couple of light workouts last week and today my legs are feeling fine so I want to get back to it. Do you think that maybe I wasn’t stretching enough? I know that I haven’t been, so I’m going to pay more attention to that. Any suggestions would be helpful, and believe me I don’t mind your direct approach!!!!! Have a great day!!
Susan
Hi Susan, I am more than happy to see if I can come up with some suggestions for you.
First for the hamstrings there are a couple of things you can do. The first is stiff leg deadlifts. There is a description about half way down the page here: Leg exercises
You can also do step ups like I included in this leg program (as well as some other exercises that target the back of the legs): Glute exercise workout
One of my favourites is a little complicated to set up but it is a kneeling hamstring curl. The link I show you here is a little differant but you can do it from the floor if you can anchor your heels. http://exrx.net/WeightExercises/Hamstrings/BBHamstringRaise.html
As for the calf raises, when I cant find a step to do them off, I use another dumbbell. The effort you use to stabalize yourself on the thin handle will only add to the stimulus your calves get.
And lastly for the knee tightness, you nailed it on the head. The stability factor was engaged with the large amount of hiking you did and it was just a little more work than you were used to. Stretching has to be in the program. If you dont stretch by choice now, you will stretch to get rid of pain later.
Looking forward to hearing about your progress,
Ray Burton
Author of fat to fit
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