Diet and exercise are just as important if you want to gain weight as they are if you want to lose weight. A range of sports and lifestyle modifications can also help you bulk up your legs.
Continue reading to understand how to exercise to build bigger legs, which activities to avoid, and how to change your food and lifestyle.
Calories Aid Weight Gain in Legs
Skinny legs are typically seen to be the ideal legs for many people. However, some people may find it quite irritating. To gain muscle, consume a calorie surplus. Calculate your daily calorie burn with an online calculator or see a dietitian, and then eat 250 to 500 calories extra every day.
As a woman, you may be accustomed to being urged to eat less, but your body requires the extra calories to build leg strength.
To get those extra calories, eat more vegetables, fruits, lean protein, low-fat dairy, or whole grains instead of junk food. Skinless chicken, trimmed steak, white fish, and tofu are all excellent options.
Perform the Correct Exercises
Leg workouts are designed to help you gain muscle and weight in your legs. Leg-specific workouts such as squats, lunges, and step-ups, for example, help to increase muscle.
It is recommended to lift weights that are 75 to 85 percent of the maximum weight that can be lifted at one time; this is known as the one rep maximum. This should be done in sets of 6 to 12 reps for a total of 3 to 5 reps, with a 30 to 90 second rest in between.
Taking a day off between strength training sessions allows the muscles to recover and rejuvenate.
Dumbbell Squats are a great way to work on your squats.
This exercise is for you if you have slim thighs. Squats are a great way to tone your thighs, and adding dumbbells (or a barbell, if you like) increases the intensity of the workout.
1st Start with dumbbells you can lift ten times without pausing. Beginners should aim for a starting weight of 10-20 pounds. Bodybuilders should lift more weight to get bigger legs.
Dumbbell lunges are a great way to get your heart rate up.
For a total-leg workout, this exercise works your glutes, quadriceps, and hamstrings. It’s possible to do it without weights, but you’ll need to raise the intensity if you want to build bigger muscles.
Execute box jumps.
This exercise strengthens your calves while requiring very little equipment. It’s necessary to have a sturdy box or workout step that won’t slip when you leap on it. If the box is taller, the activity will be more difficult. Avoid using dumbbells for this workout since you may need to use your hands to stop yourself if you trip.
Utilize leg-exercising machines.
If you want to get bigger legs, you should join a gym and start using the various training equipment available. You can gradually add more weight to your workouts when you use exercise equipment, increasing the intensity and boosting muscle growth. Begin by lifting as much weight as you can with your legs 8-10 times before stopping for each exercise. To determine your optimal weight, speak with a personal trainer.
Increasing the size of your lower legs Raise your calf
Calf raises are a straightforward yet efficient way to bulk up your lower legs. They can be quite beneficial to your calf muscles.
That means more stability and balance, which is ideal if the rest of your workout involves jumping or heavy lifting.
Protein Can Help You Boost Your Immunity
When you’re trying to bulk up your legs, be sure you’re getting enough protein. Amino acids are the building blocks of muscle tissue, so taking enough protein to support your leg-bulking activities is crucial for new muscle growth.
For example, a three-egg omelette for breakfast has 18 grammes of protein. Around 30 grammes of protein are provided by five slices of turkey breast wrapped around pickle slices. For lunch, 3 ounces of chicken breast adds 24 grammes of protein to your daily intake, while 3 ounces of salmon adds 17 grammes.
Choose lean protein sources to be healthy when bulking up. Grilled turkey or chicken breast, lean cuts of beef, sole, tilapia, salmon, eggs, beans, lentils, and almonds are among the protein possibilities. Protein powder can also help you obtain additional protein; look for types that are sugar-free.
Avoid these foods if you want to bulk up your legs.
When it comes to getting wider legs as quickly as possible, some diets are better than others. Avoid the following foods to help your muscles grow faster:
- Vodka (Don’t let those vodka Jell-O shots fool you; alcohol isn’t a food.)
- foods that have been fried
- artificial sweeteners and sugars
- meals heavy in fat, such as beef and cream
- Cauliflower and broccoli are high in fibre.
- If you want to gain muscle growth, it’s also a bad idea to smoke.
Any of the above foods are OK as a treat from time to time – don’t punish yourself. If you want to bulk up your legs, though, stick to the meals on the first list.
Suggestions for Increasing Calorie Consumption
If you’re having difficulties eating more, there are a few simple ways to boost your calorie intake. Make a protein smoothie with a teaspoon or two of almond butter and a carton of Greek yoghurt, scramble an egg or two into your oatmeal while it’s cooking, and choose for thicker whole-grain breads than lighter, airier breads.
Drizzle roasted veggies with a healthy oil, such as extra virgin olive oil, and top them with avocado to boost the calorie content of your salads. You may find that once you’ve become used to your bulking diet, you can eat larger meals and stick to your calorie goals more easily.
If you desire bigger legs, stay away from these Exercises.
Exercises that are aerobic or cardiac, such as jogging or swimming, should be avoided or minimised. These exercises will help you shed weight and form your muscles over time, but they will work against you if you want to bulk up.
Small amounts of cardio or aerobics, on the other hand, can help tone muscles and reduce any additional weight on top of muscles. By adding definition to your legs, you may be able to attain the shape or style you prefer.
Squats, lunges, and calf raises are great leg-building workouts to do at home. If you have a gym membership, leg presses can help you bulk up your thighs.
Diet is also important, so prioritise protein and veggies while avoiding junk food, fatty foods, and high-fiber foods.
Overworking yourself can be dangerous. You’re not going to acquire a big thick booty from a hospital bed. Make sure you’re taking care of yourself.
Bulking up requires more than just doing the right exercises. It’s also about properly eating, drinking, and resting so that your complete body can assist you in gaining muscle and size.
Begin by progressively incorporating bulking routines and a diet that is more conducive to gaining weight and muscle, as well as allowing your body to utilise activity and nutrition to its full potential.