Our expert says:
The exercise you do will depend on your goals from training, apart from wanting to build muscle on the legs. I think that cycling is probably the best activity, then running. Obviously cycling requires equipment and perhaps more time, and so running is probably a more accessible activity. You also have to do specific exercises or weight training. You don't need to be in a gym to do this, you can do certain exercises with just body weight. I would suggest at the least, you do lunges, calf raises and squats three of four times a week. Do about 3 sets of 15 repetitions each time. but try to build up a routine of exercise. You are quite right, you do need to give it time, and it will take months to see results. But be patient, if you can run 4 or 5 times a week, and do some regular weight training exercises, then you will see change in a few months.
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