Speed walk and jog on the treadmill on an incline of 5.0-10.0. Also, some elliptical machine have leg workouts as an option

do your squats, twice a week. start with light weight on monday and friday to heavy weight squats is what I do works for me and you must eat food with lot of protein, like tuna, hake, avo, breast chkn, brown rice with green, nuts,

Eat more protein and do a lot leg workouts

Home made salsa, no salt added

U cn put low fat mayonnaise if ud like the taste,bt I recommend Olive Oil or Greek salad dressing