When you have a skinny butt and
thighs to match, it can often cause self-consciousness similar to those
who are overweight. The butt and thighs are two areas that accentuate
curves on the body, and they also help facilitate daily activities such
as bending down and picking up a heavy box from the floor. Your best bet
to gain weight in these areas is to tweak your diet and squeeze some
weight-training exercises into your schedule.
Step 1
Eat more calories every day.
Any time you want to gain weight, you need to eat more food. Find out
your daily average intake and add 500 calories to it. Resort to an on line tracker such as the Daily Plate for assistance.
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Step 2
Feed your body high amounts of
complex carbs and quality protein. Stay away from frozen dinners,
processed meats, fast food, commercial baked goods and refined grain
products. Eat nothing but fruits, vegetables, seeds, nuts, lean meats,
fish, whole grains, beans and low-fat dairy products.
Step 3
Perform minimal amounts of
cardio. High amounts of cardio will reduce your weight even more. Do
cardio for no more than 30 minutes twice a week and choose something
that places a high emphasis on your butt and thighs such as stair
stepping, cycling or rowing.
Step 4
Target all areas of your butt
and thighs with weight-training exercises. Focus on compound exercises
for your workouts, as they involve more than one muscle at a time. Take
the barbell squat, for example. It works the glutes, hamstrings and
quadriceps simultaneously. Include other compound exercises such as
lunges, step-ups, leg presses and stiff-leg dead lifts into your routine,
as well as isolation exercises such as leg extensions, lying hamstring
curls and glute kickbacks. Do your compound exercises first.
Step 5
Execute proper form with your
exercises. Move through a full range of motion, do each exercise in a
controlled fashion without momentum and squeeze your focus muscle
forcefully at the midpoint of the exercise. Take the stiff-leg dead lift
for example. Stand with your feet shoulders-width apart, hold a barbell
in front of your thighs with your hands shoulders-width apart and bend
forward at the hips. Lower the bar down until you feel a strong
contraction in your hamstrings and stand back up. Squeeze your glutes
forcefully for a full second and perform your next rep.
Step 6
Lift heavy weights and use a
spotter when applicable. To gain the most size, you need to lift heavy
amounts. Use a weight that will allow you to do only 8 to 12 reps of
each exercise with good form. Aim for three to four sets of each
exercise.
Step 7
Work out often enough to see
results, but also get enough rest. Take two days off in between your
workouts and make sure to get enough sleep to promote faster recoveries.
The Centers for Disease Control and Prevention, or CDC, recommends that
adults get seven to nine hours of sleep a night.
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