There are people who need to reshape their body, just as many prefer to contour their figure by reducing volume, others however prefer fatten up your body to feel much better. How to fatten your legs is one of the ways to gain that muscle with food and exercise and for this we will give some details on how to do it.
To achieve this goal, there is no doubt that diet and exercise prevail in this aspect. Undoubtedly, the diet will have to be in accordance with the amount of proteins, fats and many more supplements that will be of vital importance for the body.
Table of Contents
How to fatten legs with diet and exercise
There are foods that help to a great extent to follow all the patterns for show off a good muscle and avoid flaccidity. Several fundamental factors must be taken into account: follow a routine of exercises located in the area and develop your muscles. Exercise along with a good balanced diet will create the perfect formula to increase that volume in the legs.
exercise to fatten legs
We will indicate the best indicated exercises to be able to strengthen the muscle. If you are worried about having thin, flaccid and muscleless legs, you can do the following activities. Create a routine of these exercises at least 3 times a week and along with a special diet. In the following weeks you will begin to see positive changes.
Squats with weights
If you can get hold of some weights, you can practice this exercise. It is the best way to develop thighs. Place a weight of around 5 to 10 kg behind your back, supported on the shoulders. Now do the squats:
- To perform this exercise, stand on your feet and hold the weights at shoulder height. The hands have to hold the weights on both sides.
- Bend your body and bend your knees down, bringing your butt into a squat position.
- Always keep your back straight from the beginning to the end of the exercise. Squat into a position where your thighs are parallel to the ground.
- You have to repeat 3 series of 10 to 12 squats.
This exercise exercises all leg muscles: glutes, quads and hamstrings. It can be done with weights or without weights.
- Place both dumbbells in each hand. You have to do the squat by moving one of your legs forward and letting the leg fall on the ground, it's like taking a step forward.
- At all times keep your body straight and perpendicular to the ground.
- Return to the starting position and now repeat the same exercise, but with the other leg.
- Do 15 times each movement and with each leg. Then rest and repeat the exercise again.
Do quad extensions
In gyms there are devices to strengthen muscles and increase that muscle mass. The machine that you can choose is the one that contains a leg extension. You will place the bar under the bar and its pad while placing your hands on the side bars. Then you have to stretch your legs up keeping your body sitting. You can do it choosing the weight you need to make resistance. You can do 4 sessions of 15 movements.
Recommended foods to fatten legs
Food is essential to offer the body the necessary nutrients and give all the energy to have enough fuel.
Lean meat provides a high protein intake, and if it is cooked in a healthy way, it does not have to provide hardly any fat. Both red and white meats can be cooked.
The eggs also a good protein intake and has always been the perfect food for bodybuilders and sports people. It also has a large amount of nutrients to maintain great strength.
Fish is again another good source of protein. It has very good contributions such as vitamins, essential minerals and omega-3 fatty acids.
Vegetables: Lentils, beans, chickpeas... it has a great contribution of slow absorption carbohydrates and a great contribution of proteins. In addition to multiple vitamins, magnesium, calcium, iron, potassium and fiber.
dairy and cheese, They provide a great source of protein and calcium, but they must be consumed low in fat or skimmed.
Whole grains They are represented in the form of bread, pasta or cereals. They are rich in carbohydrates, but very healthy due to their fiber content.
Do not forget to include in the diet fresh seasonal vegetables and fruits. The body has to be kept complete with all the vitamins it needs to stay healthy.
To conclude, we will organize a strength training program for develop the muscular part of the legs. In combination with the necessary foods and the caloric intake, it will be the necessary contribution to be able to generate the correct objective. If you need to include more calories in your diet do not do it in the form of sugars or fatty foods, since the effect you can get does not reach what you want.