If you want to gain weight, diet and exercise are just as vital as if you want to lose weight. You can also bulk up your legs with a variety of activities and lifestyle changes.
The majority of people who are overweight are attempting to lose weight. It might be just as difficult to keep weight on your frame if you’re naturally thin and have a rapid metabolism.
If you want to acquire weight in your legs and calves, you’ll need to combine a weight-gain diet with a leg-muscle-building workout routine.
While many people do crave to have long, lean legs, some people with skinny legs wish their legs were curvier or more muscular as beauty standards have changed so abruptly in 2021.
Fortunately, you can make your legs seem bigger through so many ways which include diet, exercise, and even what you choose to wear. You have no control over where you lose weight, and you have no control over where you acquire it. If you have long, thin legs, a larger, more solid-looking foundation may be desired.
You can encourage some weight to flow to your legs by adding calories to your diet and implementing a targeted lower-body strength-building exercise, but you can’t guarantee the outcomes. The structure of a woman’s body, as well as whether and where she will gain muscle, is determined by her genes.
Skinny legs are often considered as the perfect legs to have for many. But some may find it super annoying. Consume a little calorie surplus to grow muscle. Determine your daily calorie burn using an internet calculator or consulting a dietician, and then consume roughly 250 to 500 calories more per day. You may be used to being told to eat less as a woman, but your body requires the extra calories to create strength in your legs.
Eat more veggies, fruits, lean protein, low-fat dairy, or whole grains to acquire those extra calories, rather than additional junk food. Aim for roughly 0.5 gram of protein per pound of body weight each day, which is slightly more than the 0.36-gram minimum guideline. Skinless chicken, trimmed steak, white fish, or tofu are all good choices.
Do the Right Exercises
Certain leg workouts are designed to develop muscle and weight to the legs. Squats, lunges, and step-ups, for example, are leg-specific exercises that promote muscle building. Lifting weight that is 75 to 85 percent of the maximum weight that can be lifted at one time is advised; this is referred to as the one rep maximum. This should be done in sets of 6 to 12 for a total of 3 to 5 times, with a 30 to 90 second rest between each set. Allowing a day between strength training sessions allows the muscles to heal and recuperate.
Squats with Dumbbells
If you have slender thighs, this exercise is for you. Squats are an excellent technique to tone your thighs, and adding dumbbells (or a barbell, if you like) makes the exercise even more effective. 1st Begin with dumbbells that you can lift ten times without stopping. 10-20 pounds is a reasonable starting weight for beginners. For bigger legs, bodybuilders should lift more weight. Squat now in the following manner:
Stand with your feet shoulder-width apart and dumbbells at your sides (a barbell should be held behind your head or at your chest if you’re using one).
In a crouching stance, bend your knees and lower your buttocks to the floor.
Squat down until your thighs are parallel to the floor, keeping your back straight. Always keep your knees straight above your feet and don’t let them go forward past your toes.
Return to your starting posture by pushing yourself up.
Rep for a total of three sets of 10-12 squats.
Lunges with dumbbells
This exercise targets your glutes, quadriceps, and hamstrings for a total-leg workout. It’s possible to perform it without weights, but if you want to create bigger muscles, you’ll need to increase the intensity.
Hold your dumbbells at your sides and stand with your feet shoulder-length apart. You can also hold them at your shoulders if you choose.
With one foot, take a strong stride forward, lowering your opposing knee to the floor. Drop your left knee toward the ground if you’re stepping with your right foot.
Maintain a vertical line between your body and the ground, with your knees aligned over your feet. Do not extend your knee past your toes.
Return to the starting position and take a stride forward with the opposing foot right away.
Three sets of fifteen reps should be your goal. Once you’ve learned this exercise, try increasing to four or five sets of ten to twelve reps with heavier weights once you’ve perfected it.
Perform box Jumps.
This one works your calves and requires very little equipment. A solid box or workout step that won’t slip when you leap on it is required. The activity will be more challenging if the box is taller. When practicing this exercise, avoid using dumbbells because you may need to use your hands to stop yourself if you trip.
Place your toes in front of the box and point them toward it.
Jump high into the air and land on the box’s balls of your feet.
Return to the starting position.
Gradually increase the number of sets until you can accomplish three sets of fifteen. You might be able to accomplish four or five sets of 10 to twelve reps eventually.
Perform stiff-legged deadlifts.
This one targets your hamstrings, which can help you get bigger, more shaped legs. Fill a barbell with as much weight as you can lift in 10 reps without stopping. If you don’t have a barbell, two dumbbells will suffice. Bend your knees while maintaining your back straight and engaging your abdominal muscles to safely lift up the barbell or dumbbells.
Stand shoulder-width apart with your feet shoulder-width apart. In front of you, place the barbell or dumbbells.
After you’ve picked up the weights, stand with your hips hunched forward.
As you stand, your back should be straight and your abs should be tight. The weights should be at thigh-height once you’ve risen.
Bend once more to return the weight to the floor.
Repeat for a total of three sets of 10-12 reps.
Make use of leg-exercising machines.
If you’re serious about gaining bigger legs, you should join a gym and begin using the various training equipment on offer. When you use exercise machines, you may progressively add additional weight to your sessions, increasing the intensity and stimulating muscular growth. Start with the amount of weight you can raise with your legs 8-10 times before you need to stop for each exercise. Consult a personal trainer to discover your ideal weight. Here are a few gym workouts you can do:
Extending your legs. Look for the gadget that extends your legs. Begin with a lighter weight than you are accustomed to. Sit on the machine with your knees bent and your feet tucked behind the lower shelf.
Straighten your legs but preserve a slight bend in your knees to lift the weight. Hold until you feel a burning sensation. Lower the weight to the starting position by bending your knees. For three sets, repeat 10-12 times.
Leg curls. Find the leg curl machine, which uses a cable to attach to your ankles to allow you to pull weights. Fill the machine with as much weight as you can lift for roughly 10 reps before stopping. Attach the cable to your ankle and use your hands to grasp the support bar. To lift the weight, bend your knee toward your buttocks, then straighten it back to the starting position. For three sets, repeat 10-12 times. Rep with the opposite leg.
Boost Your Immunity with Protein
Make sure you’re consuming enough protein when you’re gaining weight to bulk up your legs. Protein is made up of amino acids, which are also the building blocks of muscle tissue, so getting enough protein to support your leg-bulking workouts is critical for new muscle growth.
A three-egg omelet for breakfast, for example, contains 18 grams of protein. Five slices of turkey breast wrapped around pickle slices provide approximately 30 grams of protein. 3 ounces of chicken breast for lunch offers roughly 24 grams of protein to your daily consumption, while 3 ounces of salmon adds 17 grams.
A protein smoothie made with three scoops of whey protein isolate combined into one cup of milk has 58 grams of protein as a post-workout snack. Overall, that’s about 147 grams of protein – you may adjust the serving size to fit your protein intake needs.
To keep healthy while bulking up, choose lean protein sources. Protein options include grilled turkey or chicken breast, lean cuts of beef, sole, tilapia, salmon, eggs, beans, lentils, and almonds. Protein powder can also help you get more protein; search for versions that don’t have any added sugar.
More Calorie Consumption Suggestions
If you’re having trouble eating more, consider several simple strategies to increase the calories in your diet. Add a teaspoon or two of almond butter and a container of Greek yogurt to your protein smoothie, scramble an egg or two into your oatmeal while it’s cooking, and choose thicker whole-grain breads over lighter, airier breads.
To increase the calorie content of your salads, drizzle roasted vegetables with a healthy oil, such as extra virgin olive oil, and top them with avocado. You may discover that when you grow adjusted to your bulking diet, you’re able to consume larger meals and stick to your calorie objectives more easily.
Avoid these exercises if you want bigger legs.
Any aerobic or cardiac exercises, such as jogging or swimming, should be avoided or limited. These exercises help you lose weight and shape your muscles over time, but if you want to bulk up, they will work against you.
However, little quantities of cardio or aerobics can assist tone muscles and shave off any excess weight on top of muscles. This might help you achieve the shape or style you desire by adding definition to your legs.
Limiting or avoiding certain foods
If you’re attempting to bulk up, avoid the following items, especially shortly before or after a workout:
If you drink too much alcohol at once or over time, it can inhibit your capacity to gain muscle mass.
Trusted Source, such as french fries, chicken strips, or onion rings, can induce inflammation, as well as digestive and heart problems.
Artificial sweeteners or sugars can be found in sweets and baked products like cookies and ice cream, as well as sugary beverages like soda and electrolyte-enhanced drinks like Gatorade.
high-fat foods, such as meat and heavy creams
Cauliflower and broccoli, for example, are high in fiber.
Growth is aided by proper workout nutrition.
Budget enough calories for a pre-workout and post-workout meal when planning your daily calories. Before and after your workout, have a snack that contains a balance of carbohydrates and protein to help you grow lean muscle mass.
A practical workout snack is a whey protein shake made with one scoop of protein powder, milk, and fresh fruit. Simply drink half before and a half after your weight-training session. You may also eat full foods before exercising, such as two hard-boiled eggs and a banana, and then follow up with a couple of ounces of chicken breast with a sweet potato.
Female Leg Size and Body Type
Your capacity to bulk up your legs and grow muscle is mostly determined by your DNA. It’s more difficult to gain muscle mass if you’re an ectomorph, a body type with thin bones and minimal body fat. Your body is naturally frail and constrained by your genetics. Strength training and a healthy calorie excess can help you gain weight, but getting bodybuilder-like legs may be impossible. With focused activity and a calorie surplus, people with medium or big bone structures may see the greatest gain in leg size. Exercise and a nutritious diet, regardless of your achievements, will make you a fitter, stronger woman.
Lifestyle Changes Are Essential
Here are some lifestyle adjustments you can adopt to help you get more out of your workouts and stay healthier in general:
Every day, sleep for 7 to 9 hours around the same time.
Relax by meditating, listening to music, or engaging in one of your favorite activities.
Smoking and alcohol consumption should be reduced or eliminated. Quitting smoking might be challenging, but a doctor can assist you in developing a strategy that works for you.
Don’t put too much pressure on yourself. Take it slowly so you don’t damage yourself or become overly exhausted. Start slowly and gradually increase the number of reps or minutes until you feel ready.
Other Factors to Consider
Putting on weight in your legs can be tough. Adding calories to your diet and doing lower body strength workouts can help you gain weight in your legs, but the results aren’t certain. Other factors like genetics, physical structure, and underlying medical conditions, among others, can influence the outcome. Leg size and muscular gain are mostly determined by an individual’s genetic makeup. When compared to persons who are naturally born with medium-sized bodies, persons who have a slender body frame owing to hereditary factors will find it more difficult to develop weight in their legs. Leg weight increase is influenced by calorie consumption and lower-extremity strengthening workouts.
The number of calories consumed should be determined by the individual’s metabolism and physical structure. It’s also crucial to get enough protein and carbohydrates in your diet to help you build muscle in your legs. Although frequent exercise is crucial, it is also necessary to give the muscles at least one day of rest to allow them to recover and regenerate. In addition, additional body components must be considered in addition to the legs in order to maintain balance.
The Bottom Line
Squats, lunges, and calf raises are excellent home exercises for increasing leg mass. Leg presses, if you have a gym membership, may give your thighs a tremendous lift.
Diet is also crucial, so focus on protein and vegetables while avoiding junk food, fatty foods, and foods with a lot of fiber.
Overworking yourself can result in harm. A hospital bed isn’t going to get you a big thicc booty. Make sure you look after yourself.
It takes more than just doing the appropriate exercises to bulk up. It’s also about eating, drinking, and sleeping properly so that your entire body can help you grow muscle and size.
Begin slowly and gradually add in bulking workouts, as well as a diet that is more conducive to growing weight and muscle, as well as allowing your body to utilize activity and nutrition to its greatest capacity.