How to Gain Weight in Legs and Butt in 2021

 Simple steps to gain weight in legs and butt are:

• Eat foods or drink shakes high in calories - Your diet should comprise of a balanced diet, that has the necessary nutrients needed for a balanced diet, but ensure that your meal has more carbs and calories. When I say this, I don't mean filling up your plates with unhealthy or junk food that are high in calories. There are healthy foods and fruits high in calories such as avocado, banana, maca, pasta, salmon, etc. 

• Meet the 3500 calories daily intake threshold level - According to the NHS website, the recommended daily calorie intake is 2000 for women and 2500 for men. If you are underweight and want to gain some extra weight it is advised that you have an intake of at least 3500 calories daily.

• Engage in compound exercises - Compound exercises are the type of exercises that work for multiple muscle groups at the same time. Exercises such as squats and xxx are good examples of compound exercises. Compound exercises help your body distribute a moderate of fat to your legs and butt, while the rest is used for energy. 

• Sleep early - Experts advise that we have at least 7.5 hours of sleep every night. That way we are able to prevent chronic diseases, negative thoughts, increase productivity, strengthen your heart, be in a good mood, etc. Laboratory studies have clearly shown that sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism, that is, decreased leptin levels and increased ghrelin levels.

3 Home Compound Workouts to Gain Weight in Legs and Butt

• Squat Press. The squat press is one of the best compound dumbbell exercises for fat loss and muscle gain, as you're working nearly every muscle group in one movement.

• Lunge with Twist - The lunge with a twist exercise is a great core exercise that builds lower body strength. Performing the lunge while holding and rotating a medicine ball from right to left engages the quads, glutes , and core while improving balance and proprioception , though using this equipment is not required.

• T-pushups -  t push-up is a callisthenics and pilates exercise that primarily targets the chest and to a lesser degree also targets the obliques, shoulders and triceps.