5 ways to increase your thigh muscles

5 ways to increase your thigh muscles

 5 ways to increase your thigh muscles


Building muscle in your thighs and legs is a great way to improve your athletic performance and metabolism, and helps you to stay injury-free. This lean muscle mass will help your body burn more calories when you rest, and gives you more strength for activities such as sprinting and cycling. Even using weights in your training program will help prevent diseases and increase bone density. Read on to find out how to build muscle:


Lift weights

Doing this will tear your muscle fibres, which will make your body rebuild them quickly to make them stronger. Exercises such as squats, deadlifts and lunges will increase your leg muscles, including the quads and calves. Train the muscles in your lower body up to three times a week, taking a day to rest in between so your body can repair itself. You will soon start to see a difference.


Avoid alcohol

You must cut alcohol out of your diet when building leg muscle, as this hinders muscle growth. Your body uses antioxidants to absorb alcohol, which it would otherwise use for recovery after training. Drinking stops you rebuilding muscle fibres, so you need to limit your daily intake to two drinks for men and one for women.


Warm Up

Spending 20 minutes on the treadmill or exercise bike does not count as warming up. Cardiovascular warm ups do not prepare you for intensive training. Spend the first ten minutes of your session doing movement-based stretching, and then work your thighs to prepare for deadlifting.


Eat properly

You need to eat more calories than you will burn off. Try adding up to 60g protein, 80g carbohydrates and 10g fat at mealtimes. Reduce your fat storage levels by eating large portions both at breakfast and after training, when you need to restore the nutrients you’ve lost. You will start to gain one pound of weight every week when you add 500 calories to your diet.


Sleep

This helps muscles to rebuild and repair themselves, and is one of the most essential factors in increasing leg muscle. During your sleep cycle, growth hormones work overtime. When you don’t get enough sleep, less hormones are produced which makes it harder to build leg muscle tissue. Your glucose metabolism will also drop and you’ll store more fat as a result. Aim to get a minimum of eight hours of sleep to regenerate leg muscle.


Bibliography:


Cole. W and B. Paidoussi, ‘5 KEYS TO BIGGER LEGS’, www.muscleandfitness.com, November 2015.


Lee. J, ‘5 Ways to Gain Leg Muscle’, livehealthy.chron.com, January 2017.




Disclaimer

The content of this blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Information regarding supplements has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

Buy Maqui Berry Tablets

Maqui berry offers a superior nutritional profile compared to Acai. Significantly higher anthocyanins, polyunsaturated fatty acids, iron, and potassium. Bulk discounts. Responsibly sourced. High grade. Made in the UK.

Learn more
  • Why people take psyllium husk for health benefits

    Why people take psyllium husk for health benefits

     The Benefits of Psyllium Husk:  A Comprehensive Guide Psyllium husk is a natural dietary fiber derived from the seeds of the Plantago ovata plant, primarily grown in India. Known for...

    Why people take psyllium husk for health benefits

     The Benefits of Psyllium Husk:  A Comprehensive Guide Psyllium husk is a natural dietary fiber derived from the seeds of the Plantago ovata plant, primarily grown in India. Known for...

  • The Best Raspberry Ketone: Top Supplements for Effective Weight Loss

    The Best Raspberry Ketone: Top Supplements for ...

    Introduction to Weight Loss Supplements Weight loss supplements like raspberry ketones can aid in achieving a balanced diet and healthy lifestyle. Raspberry ketone supplements are popular for their potential to...

    The Best Raspberry Ketone: Top Supplements for ...

    Introduction to Weight Loss Supplements Weight loss supplements like raspberry ketones can aid in achieving a balanced diet and healthy lifestyle. Raspberry ketone supplements are popular for their potential to...

  • The Best Polyphenol Rich Foods for Better Health and Wellbeing

    The Best Polyphenol Rich Foods for Better Healt...

    Introduction to Polyphenols Polyphenols are chemical compounds found in plant-based foods with antioxidant and anti-inflammatory properties, offering numerous health benefits. Dietary polyphenols are a major group of plant-based nutrients that...

    The Best Polyphenol Rich Foods for Better Healt...

    Introduction to Polyphenols Polyphenols are chemical compounds found in plant-based foods with antioxidant and anti-inflammatory properties, offering numerous health benefits. Dietary polyphenols are a major group of plant-based nutrients that...

1 of 3