#sport #sport So am a girl and i want to have bigger thighs, butt and slimmer waist.. so if i work out like 4 times a week lifting weight and doing strength exercises will i be able to gain weight? And also recommend me the best workouts for these purpose and foods i should be eating more to help me reach my goal Thanks
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Jun 22, 2020For the glutes hip thrust is the best For thigh squat For Waist ab exercise + stomach vacuum Dont overwork ur muscle. If u workout 4 times a week, train ur lower body 2 times a week, 1 day for upper body and the other 1 for z whole body. Pls don't neglect ur upper body plsss. It will only give u an overall strength and u won't get big menamen. And increase resistance through time. When u do the reps know the diff b/n strength and mass. So anchi mass slehone meflgiw go for lower reps like 3×12......and last but not least mind muscle connection is very important. Ur form is the most important thing while u workout so formsh lay astewey bedem. Berchi. Dont give up eshi leweta begeze new memtaw tagesh 😁😘 good luck
Jun 22, 2020To have great glute squat is the best exercise.....3 times a week is enough...prefer mon,wen,fri......stop eating sugary food,pasta,bread..etc Eat Protein
Jun 22, 2020Yes weightlifting will give u that...u should hit the muscle at least 2x per week n do progressive overload n dont neglect upper body too working ur upper body like shoulder and back will give u an illusion of having small waist N i suggest u eat in little bit of calorie surplus +100-200 above ur TDEE to achieve fat loss as the same time build muscle n eat protein richa and nutrient dense food too..also dont forget to eat healthy carbs helps in muscle recovery..hope this helps👍
Oct 09, 2020If you want to gain mass...just work 3-4days per week, "dead lift" is a great exercise for the tighs, butts and a little bit of waist so eat much proteins and less carb and try jogging after lifting wieghts to get a slimmer belly...then get ready "u've a nice body" compliments in 2months😊
Jun 22, 2020Do squats, backward lunges, bulgarian squats, butt bridge,(I'll send you the GIFs below, if that's possible)...increase the weight progressively every week....eat protein rich foods like peanut butter, milk, eggs, avocado, bannana...
Jun 22, 2020you have to take more calories than u burn to calculate how much calorie is needed there is sth called basal metabolic rate BMR for women=447.593+(9.247×weight in kg)+(3.098×height in cm)-(4.330× ur age).after knowing ur bmr decide what kind of exercise you are going to follow -for instance if u chose LIGHT EXERCISE(1-3 days per week) multiply ur bmr by 1.375. MODERATE EXERCISE(3-5 days per week) bmr×1.55. HEAVY EXERCISE(6-7 days per week) bmr×1.725 -The numbers after doing all this calculation indicate u the calorie which is enough to gain weight. -To increase ur calorie in take peanut butter,avocado,sweetpotato,banana....are so usefull
Jun 22, 2020Thank you all sooo much. 🙏🙏
Jun 22, 2020Join here 👉 @Habeshafitnes and ask. The community will help you
Jun 22, 2020If you can workout for 4-5 days exercises i recommend are jumping squats pile squats jumping lunges split lunges hip thrusts side leg lift donkey kick bridges and fire hydrants..foods that I swear by wheat bread sweet potato avocado protein shakes(milk+peanut +banana +Nutella or oats) yoghurt red meat eggs beans lentils are also high in protein cottage cheese is also good but you will gain weight unnecessary part lay anyways try those you will thank me ...but hey make sure to be persistent or else you won’t see the results
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Jun 22, 2020