How to gain 10 lbs of muscle?
Okay I’m a 19 year old female about 5’9 120 lbs and I want to gain 5 or 10 pounds of muscle in my legs and butt area. Any suggestions on how to do this? I’ve heard of doing squats and lunges but I don’t know how much weight to use or how many to do, and I also don’t know how many calories I should eat everyday to accomplish this. Thanks!!!
Oh yeah, and I don’t want my legs and butt to be like nasty bulging muscles, just to be thicker overall.
Drink lots of WHOLE milk, eat plenty of almonds, lean ground beef, whole wheat pasta, raw fruits and vegetables, and tuna.
Do lots of squats with heavy weight and low reps.
Start eating heavy and lifting heavy weights every other day. In 10 months, you should be a monster.
PS. If you don’t want it to look like your muscles have muscles on your legs, you’ll need to do a lot of running, too.
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wow thats a lot of muscle
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all u can do is lift as much weights as possible try get to the gym every day or second day after work and as for callories get on the scales and get your starting wait then start at 1500 and u should lose around 1kg per week dont be sucked in to jenny craig and lal that they just take your money for things u can do on ur own hope this helps x
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if u wana loose weight at home by just changing
your eating habits
u may refer to
http://wweightlosesites8.notlong.com
(copy n paste the above link in browser to open it)
and u can loss weight successfuly by
refering to these tips and diets
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Do squats whilst carrying weights. There are also a lot of machines in the gym that are like this. Even on their own, squats are an excellent exercise. Good luck, I wish more women built up their legs and butts. there’s nothing more I enjoy than a nice strong pair of thighs round my ears.
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In order to gain muscle you need to eat protein. But if you don’t work out and eat protein, it’ll just turn to fat. I’m trying to gain muscle in my butt too because I feel it’s a little small. I’ve been doing this routine… (source)
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http://realwomensfitness.com/lower-body-exercises/the-best-butt-exercise-routine-for-really-sore-glutes/
Don’t count calories. Just eat things that are healthier and in moderation. Instead of a few large meals eat more meals a day with smaller portions. I would do the exercises without and weights to start out. When you think you’re ready to go up (you can do the exercise without trouble), add 5lbs at a time. To tone your legs, do more reps. Once they are in better shape and you’re ready to add muscle quicker, do it with weights.
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Do about 8 – 12 squats at a time and do about 4 sets of them. Use as much weight as you possibly can while still being able to do 8 to 12 with good form. If feel that you might hurt yourself use less weight. (or try standing on one leg and doing one legged squats like that, without it being to hard or easy, i do and it saves me having to use weights)
Look on the internet for a BMR calculator (which takes into account moving about abit) and eat about 300 – 500 calories more than it says you naturally burn in a day. Do that for a while and if you thing you are gaining alot of fat eat a bit less and if your not gaining anything eat more.
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Do not eat any junk food or chocolate or anything greasy, no doughnuts, or anything like that.
Do 10 pounds each hand , and as you go down turn your hand in ward and do like 20 a day each leg for like a week and you should look just how you wanted to. but if you start to get tierd of 10 pounds go up in weight and half how many you are doing or go down in wieght and double how mant you are doing i was a little fat boy in Middle School but now that i am in High School I have a personal trainer and all that I am doing good lets just say people don’t make fun of me any more because i will kick day ass.( i am on wrestling team and in the MMA
(Mixed Martial Arts) it is the BOMB..
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MY BODY…
Drink lots of WHOLE milk, eat plenty of almonds, lean ground beef, whole wheat pasta, raw fruits and vegetables, and tuna.
Do lots of squats with heavy weight and low reps.
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http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
If you go to GNC they have special powered shakes specifically made to target the area you want to improve. My brother uses it and i swear he got bigger and allot more cut. He does exercise and eats healthy….not to the point where he starves himself, he try’s not to take in fatting food. I promise you will see results in the first week, my brothers results showed the first 3 days. He drinks this after he exercises because he says when his muscles rip the shake becomes a filler.
Hope this helped:)
——–> http://www.gnc.com/search/index.jsp?kwCatId=&kw=amplified&origkw=amplified&sr=1
My brother uses the Amplified Mass but you can choose the one the suites you best.
Also WalMart sells them to
Hipe this helped:)
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Lets clear the air here. The squat is the best ever exercise for leg mass, its a must in your routine.
Try this rountine:
Leg extensions 2 sets 10-15
Squats 3-4 sets 10-15
Roman deadlift 3-4 sets 10-12
leg extensions 2 sets 15-20
The leg extensions should not be done to intensley considering your doing them twice.
Leg mass seems to respond better to higher reps.
For nutrition make sure you eat at least 200+ grams of carbs and protein which should get you your 10lbs of muscle.
Good luck.
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Personal trainer.
romanian deadlifts and squats are exactly what you need. running will help a lot too, but make sure to only run a mile or two per day at max. at least 3-4 miles a week though to help keep your legs defined. if you dont know how to do these exercises, you can find proper form videos on youtube very easily. if you have any other questions, feel free to contact me at silverstripe@hotmail.com for free personal training.
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experience.