Exercise and Diet Tips Help Build Thigh Muscle

Diet And Exercise Tips To Help You In Building Thigh Muscle

Build Your THIGH MusclesThe muscles of your thighs are among the strongest ones in your body, and that’s not a surprise if you think about it. They support our weight, take part in the process of walking, running, jumping, and kicking our enemies (if you have those, of course!) day after day, year after year.

Maybe that’s why building thigh muscles is sometimes a hard task: they are SO used to physical exercises that need a LOT more to get bigger and stronger.

What’s the solution? A well-organized diet and exercise plan, of course! The results won’t come overnight, but you’ll surely put yourself on the right track if you follow closely the tips in this article. Let’s go!

The diet

You are what you eat, and so are your thighs. Now here goes the big question: what should you eat to build muscle? That’s right, you have to eat plenty of meat!

A constant protein intake (around 10-35% of your daily intake) is one of the most important things when it comes to building any muscle, including thighs.

If you are determined to make it happen, a daily supply of 1.5 to 2.5 g of proteins per kg of body weight is the very least you should take (professional athletes go with 3-4 g instead).

Dietary proteins are the “building blocks” for your own proteins, so without a proper amount of them in your food you won’t get anywhere far. But, of course, proteins aren’t the only thing that’s important in your meals plan.

Around half (45-55%) of your daily intake should consist of complex carbohydrates: whole grains, nuts, seeds, starchy and green vegetables, and so on.

These are your energy supply, gradually fueling all your physical exercises and life in general. The important thing here is to consider the total calorie amount you should stick to.

A quick method to count your recommended daily calorie intake is to multiple every 0.5 kg of your weight by 11 (for women) or 12 (for men): that’s your basal metabolic rate. For example:

70 kg / 0.5 * 12 = 1,728 calories daily for a 70 kg man.

60 kg / 0.5 * 11 = 1,320 calories daily for a 60 kg woman.

Now, if you are determined to gain muscle mass, increase this calorie amount by 10-15%:

1,728 * 1.1 = 1,900 daily calories for a 70 kg man building muscle.

1,320 * 1.1 = 1,452 daily calories for a 60 kg woman building muscle.

Some people may need to increase their total calorie intake even further, pumping up the calorie count by 20-25% instead of 10-15%: these are individual matters and have to be approached as such. I recommend starting with an extra 10% and see how that works for you, gradually increasing your daily intake if needed.

And, of course, count your fats. Your daily intake should consist of 20-35% fats, as they are essential for your health as well (a whole lot of hormones in your body are created from fats, including androgens and estrogens).

What if I have trouble sticking to all of these numbers?

Oh, I know the pain. Counting all that calories and grams is sometimes absolutely exhausting, so you might want a helping hand in the matter. One of the approaches I have personally found helpful are HCG diet drops.

They were initially created as a supplement for weight control, but here’s the trick: they have a lot of components that promote muscle growth, improve physical performance, and burn previously stored body fat. So even if you don’t plan to sit on a diet and lose weight (lucky you!), you could benefit from taking these drops is you want to build some good thighs.

Alternatively, you could focus more on the exercise part and just “eat more of healthy stuff in general” (vegetables, whole grains, meat). Even if you don’t count all of your calories one by one or weigh every meal to the last gram, by doing the right exercises the right way, you will see fabulous results in a matter of several months.

The question is: what exercises are the best for someone who wants to build thigh muscle?

The exercises

The three exercises described below are some of the most effective not only for building thigh muscles, but to make your legs stronger in general. Keep in mind that they have to be done regularly if you want to see tangible effects, roughly once or twice each week.

Each exercise should be broken down into 3-4 sets of 10-12 repetitions. As soon as you see that a certain exercise has become too easy to perform, either increase the related weight by 10-20% or increase the number of sets/repetitions. Let’s go!

Exercise 1: Ball-aided Squats Against a Wall

  • Take an exercise ball (any other won’t do, they are too small and rigid) and place it between the wall and your lower back.
  • Stand straight, with your feet positioned on the width of your shoulders. Press your back against the ball and do two small steps ahead without losing contact with the ball. Your legs should now form an angle with the floor and your upper body.
  • Keep your back straight. Now bend your knees and go down until your thighs and calves form a right angle. The angle between the floor and your calves should also be about right. Don’t lose contact with the exercise ball.
  • Maintain this position for about 10 seconds, then stand back up.

Exercise 2: Plyometric Squat

  • Stand straight, with your feet positioned at the width of your shoulders.
  • Do a regular squat by bending your knees to a right angle (don’t go lower than that).
  • From this position, do a strong jump upwards and land back into the squat position.
  • Stand back up and repeat the process.

Alternating Dumbbell Curls

Exercise 3: Dumbbell Lunges

  • Stand straight, with your feet at the width of your shoulders, holding in each hand a dumbbell weighing 1-2 kg (2-4 pounds).
  • Lunge forward with your right leg, keeping your upper body straight at all times. Your hands should be relaxed and straight, but holding the dumbbells firmly at all times.
  • Make sure that the knee of your opposite leg does not touch the ground, stopping about one inch above the floor.
  • Maintain this position for 30 seconds, return to the starting position, repeat the process with the other leg.

And that’s all for a good start. Of course, there are hundreds of other exercises you can try out, and we encourage you to go on a good search and find which ones work best for you.

However, by doing the three simple exercises described above, you will surely see some fabulous results in a matter of 1-2 months.

Don’t forget the diet, though. It’s hard to see your thighs build lean muscle mass when it’s, well, hidden below a good layer of fatty deposits. If that’s even vaguely your case, consider trying a safe and effective diet, like the HCG one, for example.

Simple, tasty, and utterly effective, this is one of the best options for those who would like to slim down as fast as possible without doing any harm to their health!

Bonus tip before you go!

If you feel like you don’t have the time or enthusiasm to do a full-scale and targeted workout session, there is a universal advice you can follow to make your legs stronger and thighs bigger: just get moving, in any way possible!

Walk by foot instead of taking the bus, go out for bike rides, conquer a local mountain, or try climbing at a specialized facility. The choice is yours, and they are all great. Everything that makes your legs move will eventually be beneficial for your thighs!

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