Frequently asked questions
How long will it take to see results?
This is an incredibly common question with no simple answer. The speed at which we build muscle mass depends on several factors including our age, diet, calorie intake, sex, previous training history, consistency, amount of sleep wew get and genetics. It can take weeks to months to see a visible change in muscle growth. I always recommend viewing exercise as a lifestyle. While quick results are awesome and exciting, in order to keep them you'll have to continue training anyway! Whether it takes you 6 weeks or 6 months to be at your personal goal, the benfits of regular exercise are worth it! 3 weeks from now you'll be 3 weeks older either way! So may as well be 3 weeks closer to your goal, right?! My advice is to be patient and focus more on celebrating your input (doing what it takes) more than your output (seeing results). A watched pot never boils. You will see results in your own time.
What diet should I do to see results?
For muscle growth I recommend a balanced diet including complex carbohydrates and enough protein.
Protein is an key part of our diet and essential to building and maintaining all types of body tissue, including muscle.
It contains amino acids which are basically the building blocks used for muscle growth.
I hate my thin thighs! What can I do?!
There is NOTHING wrong with having thin thighs! Thin thighs are awesome&beautiful too!
Please believe me when I say that societies definition of 'beauty' is ever changing. We are never going to fit it. One day thin thighs are in - the next it's thick thighs. The truth is, our bodies are valuable and beautiful beyond any trend.
Exercise and building muscle is good for your physical and mental health. But we can choose how we do that. We can do it from a place of self love. I would even argue that we will be more successful when we do - because love is patient.
It is possible to love yourself while taking steps to maintain a healthy body and physique that you personally enjoy. Your body is your own to love and care for.
Self love includes speaking kindly to and about yourself while giving your body the exercise and good nutrition that it needs.
So my advice?! DON'T BE A HATER TO YOURSELF YOUR THIGHS ARE AWESOME.
My knees hurt. What can I do?
While many videos in this challenge are 'knee-friendly'/low impact, this programme includes plyometric exercises and jumping movements which can exacerbate any pre-existing injuries if not done with correct form.
While I am a doctor - I am not your doctor. If you are experiencing pain while exercising I recommend stopping and seeking advice from your personal physician.
This is too easy for me. How can I make it harder?
Add resistance! Adding resistance is a great way to build muscle.
You can do this by using resistance bands - I recommend these:
Or by adding weights, I recommend these:
This plan is a guide! Feel free to tailor it to suit your needs. Increase your reps, double up on a video - listen to you body and do whatever works for you!
I find this difficult. How can I make it easier?
It's important to push yourself, but it is also important to listen to your body and allow enough time to recover. Muscles need time to recover in order to grow!
Feel free to rake an extra rest day! You can do fewer reps of each exercise and take more rest in between exercises as needed. Foam roll, massage your muscles, sleep and allow time for your body to recover in between sessions.
Over the weeks you will get stronger and find that you are able to complete workouts that you couldn't before, so hang in there!
I have completed the challenge! Where do I go from here?!
Well done!!! Please share your progress and experience with me using the hashtag #DrSaraChallenge on youtube, instagram, faceboo and tiktok! I'd love to see!
In order to continue seeing results you should need a plan that will increase the intensity of your workouts and guide you through.
Click here to purchase my 12 week thicker thigh guide- the ultimate full plan to building muscle int he legs at home!
Who is this programmed aimed at?
This programmes is aimed at beginners to intermediates.
If you are more advancd you may need to add extra resistance to see results.
If you are an ultimate beginner you may need to take it a little slower and skip out on a few of the plyometric exercises.
I'm a guy. Can I do this?
Will this make my thighs bigger?
There is no guarantee that doing this programme will make your thighs bigger, as it depends on many different factors like your diet, calorie intake, sex, training age, actual age and much more.
Generally speaking, the size of our thighs can increase and decrease based on the mass of three different tissue types:
1. Fat - increasing excess calorie intake can lead to a build up of fat in the thigh area that can lead to visibly larger thighs.
2. Interstitial fluid - extreme peripheral odema (usually seen in ill health/low albuminaemic states) can lead to visibly larger thighs.
3. Muscle - exercising to increae hypertrophy of the muscles in the thigh are can lead to visible bigger, more toned thighs.
This programme is aimed to increase muscle mass and should be supported by a healthy diet that meets your caloric and nutritional needs.
I'm under 18. Can I do this?
I recommend all people consult with their physician/doctor before undertaking any new exercise regime.
I recommend all people under the age of 18 consult with their parent or guardian before undertaking this exercise regime.
I think my thighs are getting smaller. Why is this?
Chances are, you may not be eating enough calories.
If the amount of calories you eat stays the same but your calorie expenditure (exercise) increases - this can result in weight loss.
This programme includes exercises that can lead to body recomposition in the form of burning fat so some people may see a degree of fat loss.
Tips to encourage successful muscle building include:
1. Get 7 to 9 hours sleep each night
2. Eat a balanced diet with a slight calorie excess and enough protein
3. Allow your body time to recover, rest and rebuild
4. Increase the resistance/intensity of your workouts as you get stronger
I just want to build my thighs! Why are there abs/stretch workouts in this challenge?
Our muscles do not work in isolation. It is important to build a strong core in order to support good form in the leg building movements.
Stretching is incredible important for injury provention and aiding recovery! Although it may be tempting, try not to skip these videos as they will help you along your journey!