How to gain weight in the legs and butt of a teenager. How to lose weight in thighs? Difficult, but possible

In most cultures, people are obsessed with maintaining a slim figure and trying to lose weight. Therefore, for those who want to gain weight, it is often difficult to find information on how to do this. Gaining weight in specific areas, such as the thighs, requires targeted training to strengthen the muscle groups around that area. If you're adding inches to your hip circumference, you should also be prepared for gains in your belly and buttocks. Gain an inch or two in your thighs with workouts that target that area and high-calorie foods to support muscle growth around your thighs.

How can you improve your butt and legs at home?

How to gain weight in your legs and butt at home is a painful topic for skinny young ladies. Most girls are worried about how to quickly lose weight, reduce the volume of their butt, arms, legs, and remove excess fat from the stomach and thighs. The problem of excess weight will always be relevant. But along with this, there is a category of women who, on the contrary, are worried about lack of weight and want to gain it.
This is especially true for the butt and legs. Coping with this task will be more difficult than losing weight. But if you put in the effort, it's completely doable. It is not necessary to contact various kinds of specialists: nutritionists, trainers, and so on. It is very possible to achieve stunning results at home. The most important thing is to set yourself a goal and work hard towards it. For proper weight gain, it is important to know and follow the main principles:

1. Proper and timely nutrition: gaining weight does not mean getting fat. There is no need to eat everything: fatty foods, high-calorie foods. This will make it easier for fatty tissue to form. First you need to determine what kind of weight gain is expected, what goal is being pursued. After all, you need to proceed from the expected result. The body type can be different: athletic, juicy (well-fed). If you want to have a moderately plump figure, have feminine and curvy shapes, then the option of eating more abundantly with high-calorie foods is quite suitable. However, this is fraught with cellulite and excess weight. Therefore, it is very important to eat right, choose a diet and eat food at certain time intervals for proper absorption.
2. Systematic training, performing exercises with multiple repetitions: the end result is a gain of muscle mass. Weight is gained not only through proper nutrition, but also through diligent strength training. When performing this or that exercise, muscle microfibers are torn. During the process of their regeneration (restoration), they grow with new fibers, increasing in volume. And this happens during every new workout. By doing everything technically correctly, distributing the load, in at least 2-3 months the growth of new muscles will be visible, due to which the volume of both the butt and legs will increase.
3. Adequate sleep and rest: in order for training not to be harmful, you need to get a good night's sleep. This time is needed to restore muscle tissue. Rest is the key to a healthy and strong body.
4. Lack of stress: as you know, when experiencing nervous breakdowns and stressful situations, the body is prone to weight loss. By spending a large amount of energy due to stress, the process of burning muscle mass begins, which is a very negative phenomenon. It leads to rapid and significant weight loss.
5. Elimination of bad habits: smoking prevents you from gaining weight. The same can be said about drug use. Alcohol promotes improper metabolism, which can equally lead to both weight loss and rapid weight gain (fat). Everything is strictly individual.
6. Monitoring your general health: getting better in your legs and butt is possible by maintaining good tone of the body as a whole. Everything is closely interdependent in our body. For example, if you have some kind of chronic disease, it will be very difficult to gain weight. Against the background of such ailments, the body is exhausted and, as a result, weight loss occurs.

All principles presented must be taken into account. Failure to comply with at least one of them can ruin all efforts.

There are a very large number of different formulas for calculating the correct amount of daily calorie intake. However, without going into details, you can derive an effective and reliable method for determining the dose of food to increase body size. In order to have a rough idea of the correct diet, you should know that the menu should include approximately 40% proteins, 50% carbohydrates and only 10% fat.

It is necessary to select nutrition strictly individually, based on your height, weight, and metabolic characteristics in the body. In order to understand whether you are on the right track or not, you need to weigh yourself every 3 days. It is necessary to achieve an increase of 500-700 g per week. Then visually you will see changes in your body and understand whether your current parameters satisfy you or whether it is worth continuing.

Balanced diet

How to lose weight only in your legs? Unfortunately this is not possible. If you have excess weight, it will begin to come off from the upper body – from the chest. Then the sides and stomach will lose weight, the last will be the buttocks and legs. For this reason, you need to give up a number of foods and normalize your diet in order to get rid of fat in the leg area.

We lose weight in our legs and don’t go on a diet: we simply limit our consumption of sweets, including some fruits, such as grapes. You can eat chocolate and cookies, but not every day and in small quantities. It is better to replace milk chocolate with bitter chocolate, and buns with berry smoothies and homemade low-calorie desserts.

The more vegetables, fruits and protein products a person eats, the faster the weight loss process occurs. It is not recommended to eat a lot before bed; it is better to eat more in the morning.

Portions should be small, this will provoke frequent eating, normalize metabolism, and allow you to lose weight in your legs.

Causes of thinness

The root causes can be very different, ranging from genetic predisposition to a nervous breakdown. But the root of all evil lies in the wrong diet. In the race for sexuality, you don’t need to lean on buns and sandwiches with mayonnaise, otherwise cellulite will form, and it looks just as bad on thin legs as on full ones.

Before starting treatment at home, you should definitely consult with specialists:

Nutritionist;
Endocrinologist;
Neuropathologist;
Psychotherapist;
Geneticist.

After the conclusion of these specialists, you can begin to create recipes, taking into account the calorie intake per day specifically for your type, and adjust your diet and lifestyle.

Diet for weight gain

The girl will become more feminine, quickly recovering, but only if she approaches solving the problem comprehensively. You need to start following a special protein diet. The essence of weight gain is not just the required number of numbers on the dial of the scale, but a healthy body and a beautiful appearance.

How to eat for skinny people:

First day. In the morning we have breakfast with high-calorie cereals, it can be oatmeal, barley, preferably combined with a piece of fatty cheese. Twenty minutes after eating, drink kefir, at least 2.5% fat.

Girls with different body types

After three hours you need to sit down to eat again, for an afternoon snack you can eat a plate of cottage cheese mixed with sour cream and sugar, if there is no sour cream, replace it with cream. At lunch we boil the meat, pork or chicken will do, beef is not so full of carbons. As a side dish, serve salad with eggs, potatoes and cheese, seasoned with sour cream or cream. In general, consume full-fat milk as much as possible; in a short time it will improve your intestinal function and help you recover quickly. We don’t try too hard at night, otherwise later we’ll have to get rid of bloating and related troubles.

The afternoon snack begins with boiled fish, of course, fatty varieties: mackerel, tuna, silver carp. You can stew it with cheese or cream, or wash it down with kefir. Now, half an hour after eating, it will be nice to take a short walk in the fresh air, work out on the horizontal bars, this way we will recover quickly and without special expenses for fitness clubs.

Dinner no later than 20, because everything we eat after will not go towards improving our appearance, but into cellulite and unsightly fat folds. You can eat yogurt, you can cook yourself fatty porridge (pour barley or oatmeal with hot milk, add a spoonful of butter, sugar to taste).

Depending on your requirements and wishes, you can slightly adjust the diet to suit yourself :

If you quickly need to gain 3 kg in five days, then you can try to rely on full-fat sour cream, you don’t have to eat it with something, you can just eat a plate of sugar after an afternoon snack.
If our goal is to gain 4 kg in weight in a few days, then we combine fatty foods and drinks, for example, beer and sour cream, the weight will be gained quickly, but it will not stay for long.
It is sometimes very difficult to gain weight by 5 kg in a week, you need to try. So, eat at least 6 times a day, season all dishes with cream, under no circumstances eat fruits that promote weight loss, it is better to focus on vitamins and carbohydrates. After meals, eat one high-calorie bar.
The most difficult thing is to easily gain 10 kg more; it is very dangerous and is best if the treatment is carried out under the supervision of a doctor. How to quickly gain weight by 15 kg? In both cases, most likely the nutritionist will prescribe medications in injections, do not be alarmed. Of course, these will be proteins, special dietary supplements, protein shakes.

What to eat to gain weight

And we'll start with breakfast. Breakfast should be the main meal. Imagine, during sleep the stomach was resting, the body was relaxed. And in the morning hours, like no other time, it needs increased energy filling. Therefore, in the morning it is preferable to eat various cereals, preferably with milk. Cereals are just the right carbohydrates, and milk is a protein that is perfectly digestible.

Cereals can be any: buckwheat, rice, corn, oats, semolina, wheat. Moreover, not breakfast cereals or quick cereals, but natural cereals. And if you add dried fruits to the porridge, you will also get all the necessary vitamins. A good piece of bread with butter and cheese, cocoa or sweet weak tea will be an excellent end to breakfast.

If your school (college) provides hot meals, don’t refuse. Food in such institutions meets all standards for quantitative and qualitative composition, taking into account the need of the child’s body for essential nutrients (SANPIN 2.4.5.2409-08). Therefore, we remember our goal and eat the entire portion.

For lunch we should have a rich soup, for the second a piece of boiled meat from the broth and a portion of pasta, boiled rice or mashed potatoes. For lunch, it’s good to eat a salad of fresh seasonal vegetables with the addition of vegetable oil: protein from meat will be better absorbed. Just like with porridge, we don’t focus on one thing: we alternate between lean pork, beef, and poultry (without skin). There should be a portion of meat at least once every two days. For the third, compote, juice, kefir or fermented baked milk with a piece of butter pie. If the pie no longer fits, you can leave it for an afternoon snack.

For an afternoon snack, fermented milk products, jelly, freshly squeezed juices with cookies or baked goods, baked apples with nuts, honey and cottage cheese are recommended.

For dinner, boiled or stewed fish with a vegetable side dish: potatoes, stewed cabbage, beets and carrots is good. Beans and various casseroles (cottage cheese, pasta, vegetables) are also recommended for dinner. For those who want to gain weight, fish should be on the menu at least once every 2 days.

One hour before bedtime, it is good to eat a boiled egg and a portion of cottage cheese with cream or sour cream, a sandwich with butter and cheese.

Just before bed, drink a glass of warm milk with honey. This drink will help you calm down and fall asleep soundly. Do not forget that the correct regime involves long, restful sleep in complete silence and darkness, in a fresh room on a good, dense mattress. We fall asleep at the same time, sleep at least 9-11 hours (sleep norm for teenagers 11-16 years old). We wake up fresh and rested so that we can happily eat a healthy, wholesome breakfast that helps us gain weight.

As you understand, it is impossible to organize such a regime without the support of adults. Without financial and time costs, there will be no adequate nutrition. Therefore, you need to enlist the support of adults in this matter. Stop arguing with adults, go grocery shopping together, think through the menu together, and help in cooking as much as you can. If you really want to eat right, then teach this to your loved ones.

If you are a parent reading this article, then do not brush off your child’s problems. If you have outgrown adolescence without problems or complexes, this does not mean that your child will cope on his own. You already know for sure that good nutrition is primarily important for normal development, successful brain activity, and strong immunity. Why not start eating healthy yourself, and not on the run and not with semi-finished products.

Be an example for your older child. Buy quality products, cook tasty, correctly, preferring to stew or bake rather than actively fry. Play sports together or introduce your teen to the idea that physical activity will help build muscles. After all, it’s not enough to just gain weight, but it’s advisable to gain shape where you need it.

Special exercises to increase mass

If you need to gain weight in your chest or legs, then in addition to six meals a day, you must do physical exercise.
We take one 0.5 liter bottle in each hand (if there are no half-kilogram dumbbells), and begin to move them in different directions. Do this ten times, increasing by one with each approach. It will be difficult at first, but after a month of such exercises, the volume of the chest (muscle) will increase significantly. In fact, you can do without diets at all, you just need a little diligence, and not indulge in fatty fried foods and fast food, otherwise we will not acquire beautiful sexy forms, but risk getting ugly fat.

After each approach, you need to eat a product rich in microelements, for example, everyone knows about the benefits of nuts, so after physical exercise, eat a handful, this will activate the brain, and the body will replenish the loss of carbohydrates.

There is often not enough volume in the legs; you need to squat, so your butt will tighten and your hips will become rounder. At least 50 times, and over time after each approach we increase the number of squats. A very good exercise is “sliders”, we sit on our butt and begin to move forward in this position. So five minutes, then a break and some nuts.

The easiest way to gain weight is in the butt, squats, jumping, crawling, running. There are simply countless methods; callanetics helps very effectively. It makes the hidden muscles work well, which are responsible for the formation or disappearance of volume. This sport is suitable for both young girls and older women.

Pregnancy and thinness

In the first months this will not even be too noticeable, but in the future doctors will insist on specialized treatment. Gaining weight and gaining weight for pregnant women is much more difficult than it seems; a lot depends on metabolism, which, after acquiring an interesting position, has changed significantly for the better or for the worse.

In any case, we do not consume foods that are forbidden for pregnant women, we lead a healthy lifestyle, do gymnastics and perform exercises. This is the only way to recover quickly without harm to your health.

Advice from experienced skinny girls

You cannot do without medicine here, especially if we are talking not about three to five centimeters, but about several sizes in a row. What you need to do if you really want to get better quickly:

Eat properly;
Do exercises, the more often the better, but without fanaticism;
Girls are advised to move their bodies more often, but you need to become a little slower, reduce the speed of the metabolic process;
visit a nutritionist, and if necessary, a psychologist, because the problem lies within us.

Women's online magazine for lovely ladies

beauty

— 24.10.2017 24.10.2017 0 17419

Life brings great joy when a woman lives in harmony with her body and appearance. But, alas, very often girls want what they don’t have. Imaginarily, girls can be divided into two groups: the first one sighs about thin legs, and the second one comes up with all sorts of solutions to get rid of such a scourge.

When solving this problem, many girls make one of the most common mistakes - they try to eat high-calorie foods. The result turns out to be disastrous. Once she starts consuming everything, a girl will quickly grow a voluminous tummy and weighty sides. But the problem of thin legs will not be solved. The situation will only worsen from consuming a large number of calories; the girl will have thin legs and a fat belly. This arrangement will not please any representative of the fair sex.

Causes of thin legs

Putting emotions aside, let's look at the problem directly. There are only two reasons for thin legs:

Genetics
Anatomical problems

With the first, everything is simple: the ratio of adipose tissue and muscle tissue, which form the volume of the legs and thighs, as well as the thickness of the bones, are determined genetically. Look at your parents, the appearance and structure of their legs. Don't catch the similarities? Even if now their legs look quite decent, with a high degree of probability you can hear exciting stories about how “I couldn’t afford short skirts and shorts because my legs were too thin.”

Just because of hereditary characteristics, even with good physical activity, it is not always possible to noticeably increase muscle volume. Moreover, if the shape and volume of the hips are more subject to change, then the shape of the lower leg is definitely inherited.

The second reason may hide many others: from lack of adipose tissue and underdevelopment of muscles to atrophy from past diseases. In some severe cases, a rare pathology such as lipodystrophy is diagnosed. This is a metabolic disorder in which the body completely wastes fats without maintaining their reserves.

It often happens that legs lose their volume and shape with time and age. This is understandable. If such a situation occurs within a short period of time, then medical consultation is simply necessary.

So what can you do to improve your legs? Considering that our legs are 50 percent muscles, it is necessary to make these muscles work. According to the general rules for muscle mass growth, we give progressive loads to the muscles of the thighs and legs, provide the body with an excess amount of protein and healthy carbohydrates, and get a good rest at night.

Yes, genetics in some cases limits the achievement of the desired result. But the sooner you pay attention to the volume of your legs, the more realistic it is to change their shape. Ideally, before the age of 15, you can “sculpt” beautifully shaped legs, even despite poor heredity. The rest are also not recommended to stop and clearly move towards the intended goal in the literal and figurative sense. And you can start with regular walking.

How to determine your weight norm

Yes, conforming to the norm is good, this desire is quite understandable. So what is the norm and is it worth focusing on it? Of course, the norm is a very average concept. But it is the averages that give a general idea of how serious the situation is. And if we seriously take up the problem of weight gain, then we cannot do without such a thing as body mass index (BMI).

The scientific basis for this index was given by the Belgian scientist Adolphe Quetelet back in 1869. Now this concept is used not only by the World Health Organization, but also by ordinary people who monitor their weight, and therefore their health.

BMI is calculated using the following formula:

weight in kilograms divided by height in meters squared.

If a teenager’s height is 160 cm and his weight is 45 kg, then the BMI of this 14-year-old boy will be: 45/1.6 * 1.6 = 17.6 In the table below we find the age and gender and check the resulting value.

And we make sure that the boy is slightly underweight. By drawing up a simple equation, we can calculate that the normal weight for this guy will be 50.6 kg. The value of this index in adolescents is in constant flux, because His growth is not stagnant yet, and his weight is unstable. We should not forget that fat is much lighter than muscle, according to some statements, 4 times lighter. Therefore, it may turn out that a rather plump teenager will determine his BMI as the norm. But at the same time, he sleeps and sees how to lose fat and build muscle mass.

Walking, cycling, dancing as ways to get better in your legs

Make your legs walk a lot, walk fast, and walk every day. Make walking part of your daily routine on the way to work, to the store, etc. Walk not only in a straight line, but also on stairs and over rough terrain. You need to walk in such a way that you feel noticeable muscle tension. It’s good to use weights, but not in your hands, but behind your back, so as not to spoil your posture.

Walk in comfortable shoes, shifting your body weight from heel to toe. When climbing a hill or stairs, keep your body slightly forward. Adjust your walking speed with your hand movements. Walk briskly for at least 30 minutes a day. As an alternative, you can try Nordic walking. Start walking 2-3 times a week in the nearest park, increasing the number of workouts to 4-5 weeks.

Intense cycling or exercise on an exercise bike is an excellent way to pump up your thigh muscles and give your calves more definition. Focus on three workouts a week for about 40 minutes, including a warm-up and stretching at the end. Vary your riding pace, even if you use a regular bicycle as a trainer.

Dancing is beautiful in itself and can make your legs no less beautiful. It is clear that this process is not quick. But if you dance with pleasure, you won’t even notice how your leg muscles will gain volume and elasticity. Choose dances to your liking: be it classical, modern or currently popular types of dance fitness (Zumba, jump fit, body ballet).

How to pump up leg muscles at home

What to do with your legs if you decide to exercise at home? Just don't let them lie on the couch all day! Create a workout program lasting 40-45 minutes, including warm-up and stretching. Exercise 3 times a week, doing the following exercises:

Calf raises;
Walking on toes, as options with weights, in a half-squat;
Lunges with a strong push when returning: forward, right, left, back;
Squats at a slow pace: to a right angle between the thigh and lower leg;
Leg raises lying on your side, swings on your side;
Bridge with elevation of the pelvis and hips.

Do each exercise 20 times for 2-3 sets, resting about 1 minute between sets. Work at the threshold of effort, gradually increasing the load so that the leg muscles are stressed during training. Only in this way, together with proper nutrition, will the body launch mechanisms for building muscle mass.

Massive program for girls

2-day training program.

Day 1

We start with a warm-up.
Next, we perform squats with wide legs (4 sets of 12 times) - thereby pumping up the front surface of the thigh. Rest between sets should be one minute. Pay attention to the image, it doesn’t matter where your hands are located, the main thing is to keep your back straight, look forward (not down).

The next exercise will be the “Roman deadlift” with dumbbells or other weights. It is commonly called the Roman deadlift. This is a universal exercise that works not only the muscles of the back, but also the arms, shoulder girdle, hips and buttocks. To perform this exercise, take dumbbells in your hands (by the way, they can be replaced with bottles of water or river sand), spread your legs slightly and hold the dumbbells at hip level. Then begin to slowly lower the dumbbells, keep your back straight, at the same time tilt your body forward and move your pelvis back. As soon as you feel that your back does not sink lower, begin to rise upward in a smooth, sliding movement along your shins and thighs. Take your starting position. So you will need to do 4 sets of 12 times
After rest, the exercise will consist of the following - rise on your tiptoes and lower yourself back down. At a slow pace. 4 sets of 15 times. Other exercises for calf volume.
Abdominal exercises. For example, crunches - lie on your back, bend your knees, hands on your head. Slowly raise and lower your upper body, watch your lower back - it should not come off the floor. Or a classic ab pump - hook your legs to something or ask someone to hold them, raise your torso and touch your forehead to your knees. Do 4 sets of 15 reps at least.

We pump our legs in the gym

Exercises in the gym also require a systematic approach and frequency. 3 classes per week will give good results. Moreover, basic leg exercises that involve more than one muscle group are best done at the beginning of the week, when you are full of strength after the weekend. It’s good to work out individual muscles at the end of the week.

Try not to focus on one program for more than 4 months, change the exercises and their intensity to give the body a new impetus. In the gym there is usually no problem using weights. Therefore, choose a weight that will allow you to do no more than 12 repetitions of each exercise. You don't want to lose weight, do you? And strength exercises are important for gaining mass. The following exercises can be included in the training complex:

Squats
Forward lunges with dumbbells
Leg press in the simulator
Deadlift on straight legs
Lifting onto a bench with dumbbells
Leg abduction and abduction in the simulator
Leg bending while lying down in a machine
Leg swings with dumbbells

Some, especially girls, are afraid of strength exercises, because there is no particular desire to become a “jock”. But you won’t be able to get better in your legs if your muscles don’t have good reasons for this. Muscles grow when they are forced to do so in response to significant stress. Therefore, no one forces you to immediately grab heavy weights; add it gradually and also gradually increase the pace of your training. And don't forget about a balanced diet.

Set of exercises

It is worth noting that in order to build muscle, you need to work with weights. This way the process of gaining weight becomes more efficient and accelerates. The weight of the weighting material is determined by the trainer for each person individually, depending on his physical characteristics and health status. In order to gain leg mass, both women and men are recommended to do squats with a barbell on their shoulders. The technique of performing the exercise must initially be shown by the instructor, and then carefully monitor its correct execution. As a standard, it is recommended for everyone to do 10-15 squats with a working weight with 3 approaches. There is also another effective exercise with a barbell for gaining leg mass. It's called deadlift. When performing it, the muscles involved are:

buttocks and thighs;
backs;
lower back;
press

Lunges with dumbbells are a good way to quickly increase leg mass. In order not to harm your health, it is important to monitor the knee of your front leg when performing the exercise. It should not stick out beyond the toe. And the knee of the back leg should not touch the floor. Working with exercise machines is also included in the set of exercises for gaining leg mass. To relieve tension, it is necessary to cool down after classes. To do this, you need to perform several stretching exercises.

How to eat to get better legs

It is clear that in order to get better in your legs, you need to eat a lot and often. But with this approach, there is a risk of growing a belly and plump sides, rather than beautiful legs. Therefore, we remove from the diet everything that leads to the formation of fat. These are primarily fast carbohydrates: cakes, pastries, sweets, sweet sodas, fast food.

Food should be predominantly protein: lean meat, poultry, fish, eggs, dairy products. Combine proteins with vegetables and fruits. This way they are better absorbed. In addition, active training, which you will make part of your life, requires a sufficient supply of vitamins and microelements. It won't hurt to add a multivitamin complex, especially in autumn and winter.

In order to provide yourself with enough energy, eat foods containing slow carbohydrates. This is primarily porridge. Prefer vegetable fats to animal fats. Be sure to eat fish 2 times a week. For a snack, enjoy dried fruits and nuts, especially after exercise.

In proper nutrition, the method of preparing food also matters. Stewing, steaming, and baking should become your main helpers. Eat most vegetables raw. Plan 3 main large meals and two snacks throughout the day. Before bed, treat yourself to kefir or yogurt. These nutritional principles will provide your body with enough necessary elements for muscle growth and energy to work on them.

Women's online magazine for lovely ladies

beauty

— 24.10.2017 24.10.2017 0 17419
Life brings great joy when a woman lives in harmony with her body and appearance. But, alas, very often girls want what they don’t have. Imaginarily, girls can be divided into two groups: the first one sighs about thin legs, and the second one comes up with all sorts of solutions to get rid of such a scourge.