How to gain weight in lower body only (buttocks, thighs, legs)
A thread on how I managed to gain weight on my legs and maintain a cutie waist.
So the other day I was asked whether it was possible to gain weight on your legs/glutes without putting it on your stomach.
It is possible but it’s not as straight forward as eating loads more calories and bingeing on any and everything.
These are the things to consider:
Genetics: Similar to fat loss, you can’t tell your body where to lose fat or gain weight as it will happen wherever it wants to. However, some people have genetics in their favour as not everyone gains weight on their waist line.
Protein: It’s important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 grams per pound of your body weight (1.6–2.2 grams per kg) is sufficient.
Lifting Heavy: The heavier the weights you lift, the stronger your body becomes, and the bigger your muscles grow. Your muscles increase in size so they can lift heavier weights. If you lift heavy weights, you’ll gain muscle mass naturally.
Increase Frequency: The more often you train a muscle, the more you trigger it to grow. Because my goal was to increase mass on my lower body, I increased my legs days to 2-3 times a week, instead of once.
Cardio: Low Intensity Steady State (LISS) training for 30-60 minutes. LISS has been proven to trim excess body fat by using fat stores as energy rather than glucose. Also, by it not being as taxing on the body, you’re able to do it frequently without the need for recovery.
Sleep: Sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout as your body produces its own muscle-building hormones while you sleep. A consistent sleep schedule of seven to nine hours a night will aid the muscle-healing process.
These are tips that I’ve actually tried and tested and actually work with CONSISTENCY.
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