Muscle is a byproduct of Strength.
https://www.youtube.com/embed/o0FwSWd2_IY
Remember that.
So if you want to grow a body part (muscle) you must get stronger in that body part. If you want to grow bigger legs all around then get stronger on exercises that focus on legs.
In my opinion for legs if you simply do Split Squats, Front Squats, and Romanian Deadlifts you are good.
Split SquatThis hits your butt hard at the bottom, hits the front of your thighs, and stretches the entire lower body. Perfect exercise. I always feel they most in my butt.
https://www.youtube.com/embed/fnuHKfySEsU
Front SquatName doesn't matter so much. Just having the weight in front of you makes it a more thigh focused exercise. This hits the entire front of your thighs well. You could also just do bodyweight.
https://www.youtube.com/embed/_oyxCn2iSjU
Romanian DeadliftsWorks the back of your thighs very well as well as hitting the booty. Also stretches the legs from the back in a way the split squats do not. This can be done with very light weight and you could also do a Seated Good morning that would do a similar movement that hits just as hard with lighter weight.
Do each exercise with good form for as many reps as you can until you can do 20 reps without stopping. When you can do that it's time to make the exercise harder with more weight.
If you don't have perfect form yet just use the same weight and make your form better over time. The better your form gets the stronger you get. The stronger you get the more muscle you put on.
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Dude, all that stuff will give you the shits.
Don't eat most of that.
If you want to be healthy, centre your diet on whole grains, beans and vegetables, with some fruit and a little bit of what you fancy on top.
Severely reduce dairy products in particular, and meat,
any fake, synthetic powdered type foods, processed, sugary, refined grains need to go in the bin.
You're combining too many foods in one meal, too, if you ask me. It's chaotic. I'm sure your belly doesn't know whether it's coming or going. Keep your meals more simple.
Focus on your health and mental well being first.
As someone with skinny limbs, it fucking sucks, I know. However women are supposed to be thin, and it's even desirable. It's less so for a man. There's no point fighting your body. Work out and eat to be healthy and fit. Let the rest come naturally.
If you have money to spend, find a nutritionist and a personal trainer, if not learn your body basics and take in an appropriate amount of protein and balance it out with a cleaner diet and focus on lifting weights
Eat a lot. All of you will grow.
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Adopting healthy eating practices and working out and doing both consistently.
also there are better foods you can eat such as whole multi grain breads with some peanut butter. Add on some honey as well for the natural sugar and enzymes honey gives you.
Those little single cans of tuna in water are good to just one of those is like 25-30g of protein.
a salad but replace the lettuce with spinach leaves and add things like butternut squash. So that there actual nutritional substance to the salad.
Eat at fruits such as apples which are a superfood.
Eggs are a great protein source.
chicken and brown rice is good chick is a good clean protein and rice is a good way to get healthy carbs.
And just a reminder make sure to consume natural sugars and healthy fats because you body needs those.
for exercises lunges, calf raises, squats, box jumps, bicep curls, reverse curls, triceps kickbacks would all benefit you and your goals.Walk and/or bike a lot. Your legs will develop. The row machine is one of the best all around exercise machines if you want to go to a gym.
If you do 5km runs and core exercises, you will notice a difference.
You really need toned rather than anything elseThe only thing that will make your arms and legs larger is strength training. Grow the muscles through hard work. There are no shortcuts.
If you have your hands positioned a certain way, it won’t look weird. Well, it will but not the same way. It will be more of a “that’s cool” weird rather than, “EWWWWW POOLOOOOOOOORRRRR”
First, shrink your head, feet, and hands and then all those other parts will automatically appear bigger.
I think you are modeling for getting some attention lol
Squats, crunches, push-ups, pull-ups and diagonals. Also, avoid any food that contains sugar and go low carb
Ever thought of hiring a personal trainer
Shut up and squat
-Ronnie Coleman's shirtThey look fine. Does not need to be changed
I love your legs and feet
don't touch the arms the arms are fine
You look fine.
Regular gym and balanced diet.
You are so beautiful
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