How To Gain Muscle In The Thighs – Easily

Find Out How To Gain Muscle In The Thighs

For many people, getting muscular legs can seem like an uphill battle. I will show you how to gain muscle in the thighs the simple way. A good pair of developed thighs can complement any body very well.

To gain thigh muscle effectively, you should be hitting the different types of muscle fibers. This means stimulating the ones responsible for short distance running and lifting. Sprinting would be the most effective for the running my fibers. Whereas squats would be the most effective exercise for the lifting muscle fibers.

Along with these exercises, eating the right foods is important. Protein is the building block for muscle. So you need to eat plenty

Squat and squat some more

Squat regularly to gain muscle in the thighs.

Make sure to use proper form when squatting.

It’s no secret that squats are the bread and butter for gaining thigh muscle. It’s the most basic leg exercise as well. You just squat down and back up. It’s especially great because weight can be steadily added over time. This will lead to phenomenal gains in legs size. When someone asks me how to gain muscle in the thighs, I will always recommend squats first and foremost.

Proper form is a must when performing squats. Your back should be straight throughout the movement. If you can’t keep your back straight, then you need to work on flexibility. Make sure to have full range of motion and go as long as you can comfortably go. For some this means hips slightly below parallel or lower.

Sprint for increased overall gains

If you really want to maximize your leg size, then sprint. The benefits of sprinting are more than just a good leg workout. Sprinting can:

  • Increase testosterone which leads to more gains overall.
  • Increase lung capacity which means more energy in weight training.
  • Increases fat loss.
  • Increased glycogen storage leads to increased leg muscle size.
When figuring out how to gain muscle in the thighs, I found sprinting to be extremely effective.

I usually sprint at night for less distractions.

Proper care must be taken to avoid injury. Remember to warm up by jogging or fast walking beforehand. If you are just starting out, start off with jogging first. This will allow your muscles and bones to adapt to the higher physical demands of sprinting. Going all out on sprinting too quickly can cause shin splints and other issues. So building up slowly is important.

As always, eat right

One of the most important factors of gaining muscle in the thighs is eating enough. You can’t expect to build muscle if you aren’t getting the building blocks necessary to do so. Just as you need the logs to build a log cabin, you need protein to build muscle. Muscle is made up of proteins.

Eat plenty of protein to promote muscle gain in the thighs

As always, eat plenty of healthy foods with protein.

Muscle is also made up largely of glycogen. This is the way muscles store water and carbohydrates. If you neglect carbs, you aren’t providing the necessary fuel for glycogen. Too many carbs lead to fat gain however. So a healthy medium is important.

I recommend keeping carb and protein count the same. 1 gram per pound of body weight per day. Include plenty of healthy fats in your diet as It’ll promote good hormone production. Healthy hormone levels ensure better progress and muscle gain.

If you are not getting any stronger in your legs, then eat more. It’s as simple as that. Eat healthy foods of course, but more. Eat more often if you can as well. In my experience, I actually lose more fat when I add more food split throughout the day. This fat loss goes along with muscle growth of course.

Adding up the points

This pretty much covers how to gain muscle in the thighs. It’s as simple as doing the proper exercises along with eating enough to gain muscle.

Don’t be surprised if your legs also get more cut in this process. This is because sprinting has a great muscle building and fat loss effect. Remember that if you eat enough healthy food you WILL gain muscle.

If you liked this article, let me know. If you hate it, let me know. I’m always interested in improving and would like as much constructive input as possible.

Feel free to shoot me a comment or email if you have any questions. I’m always willing to help out.

James – james@inshapeinweeks.com – inshapeinweeks.com(home page button)

Best Healthy Foods For Weight Loss – Easy and Cheap

The Best Healthy Foods For Weight Loss

Are you looking for the best healthy foods for weight loss? While there is no “best” food, there are a few that I highly recommend. These are foods that have worked well for me as well as others. Some of these may be obvious, while others may surprise you.

You can substitute other foods for these, or just add them to your diet. If you do this you will notice substantial changes in your body and the way you feel. These foods are low on the glycemic index. They will provide quality complex carbohydrates for your body. You would have a hard time gaining fat with these foods.



Number 5 – Brown Rice

Brown rice is one of the best healthy foods for weight loss.

Easy on the digestion AND blood sugar.

Brown rice has been a staple in a lot of fitness circles for a long time. Rice was universally recommended before the Paleo and Ketogenic movements. This is with good reason as well. Brown rice is decently low on the glycemic index, it’s easy to make, and with some salt it can taste excellent.

A list of benefits of brown rice would be:

  • It provides a decent amount of manganese. This is a mineral that is essential for your body, and it’s kinda hard to come by.
  • There’s plenty of fiber in brown rice which aids in digestion.
  • It’s low glycemic which helps prevent blood sugar spikes(spikes lead to fat gain).
  • It includes healthy amounts of selenium. Selenium deficiency can cause hormone problems and libido problems.
  • Easy to make, especially with the boil in bag version. Takes less than 10 minutes.

There are plenty more benefits to brown rice. Try replacing your white rice meals with brown rice and take note of the difference. Chances are it will be profound. You’ll feel much better which will also show in the mirror. I have brown rice every night for dinner. I notice a less results when I don’t. Plus, brown rice is pretty darn cheap!


Number 4 – Sweet Potatoes

sweet potatoes are great for fat loss and all around health.

Sweet potatoes are loaded with vitamins and minerals.

I always thought it interesting that sweet potatoes had less sugar than regular potatoes. I mean they are sweeter right? It doesn’t make sense to me. Nonetheless, sweet potatoes are excellent for fat loss and shaping up. The low glycemic carbohydrates in them help keep blood sugar stable. Like rice, they’re pretty simple to cook and taste great.

A few benefits of sweet potatoes worth mentioning are:

  • They regulate blood sugar especially well due to a compound called Adiponectin.
  • Sweet potatoes contain plenty of fiber for optimal digestion.
  • Very good glycemic index when boiled or steamed.
  • It’s pretty easy to boil them. It takes about 10-12 minutes which is similar to brown rice.
  • Includes plenty of nutrients like potassium, vitamin A, and beta-carotene. Beta-carotene benefits your eyes, prevents aging, helps the heart and more.

Sweet potatoes are excellent all around. They should be a staple in anyone’s diet. They taste good but also are packed with so many goodies. Try substituting regular potatoes for sweet potatoes. You’ll live longer, have better vision, and have stable blood sugar thus losing body fat.



 Number 3 – Dark Chocolate – High Concentration Type

Who would have thought dark chocolate would be one of the best healthy foods for weight loss?

A tasty treat that helps with weight loss. It’s healthy too!

Who would have thought that eating chocolate could help you lose fat? Well it does and it works well. Dark chocolate is full of anti-oxidants, nutrients, and fiber. All these benefits together make for an all round big impact in you feel, but also what’s in the mirror. Plus, who doesn’t like the taste of chocolate?

A more extensive list of benefits for dark chocolate would include:

  • It’s on the list of foods with the highest antioxidant content.
  • Extremely wide array of nutrients and minerals. It includes plenty of magnesium, potassium, iron, copper, manganese, zinc, selenium, and the list goes on.
  • Includes plenty of fiber.
  • Improves blood flow and lowers blood pressure.
  • It lowers bad cholesterol and increases good cholesterol in the body.

There is some sugar in dark chocolate. For this reason it should be somewhat limited. I’d recommend trying to find the high dark chocolate concentration brands. Higher dark chocolate content means less effect on blood sugar. Eating dark chocolate in moderation should have tremendous health and weight loss benefits.


 Number 2 – Quinoa – All Types

Quinoa is amazing for fat loss as well as muscle gain.

Quinoa is hailed as sacred by many indigenous societies.

Among the best healthy foods for weight loss, quinoa deserves some mention. Quinoa(pronounced keen-wah) is a solid carbohydrate source which doesn’t spike the blood sugar. Unlike rice, quinoa is a “complete protein”. This means that it contains all of the amino acids necessary to make a protein. The fiber content also makes you feel full.

A few benefits of quinoa:

  • Much higher fiber content than most grains.
  • Gluten free for those who are on that sort of diet.
  • Plenty of essential minerals for the body.
  • Very high protein for a mostly carb food. The protein is “complete” with all the necessary amino acids.
  • Contains bio-flavonoids like Quercetin and Kaempferol. In animal studies these have shown to be anti-inflammatory and anti-viral.

Given all the benefits, quinoa is an excellent all-round carbohydrate source. For some it may be slightly gassy which can be easily remedied by digestive enzymes. Try adding some quinoa to your diet. I used to have quinoa as my morning carb source. This is until I noticed that my stomach didn’t like the high fiber. You may have a different results.


 Number 1 – Lentils – All Types
In the list of the best healthy foods for weight loss, quinoa wins hands down.

Lentils are simply amazing for fat loss.

Lentils easily have the lowest glycemic index of the list. Red lentils have a glycemic index of 21/100. This is perfect for diabetics and other people with blood sugar issues. It’s also a great choice for anyone looking to lose weight fast. They do taste kind of like cardboard if completely plain. It’s not an unbearable taste though. Some seasoning would do the trick.

A list of benefits for lentils would include:

  • Plenty of fiber for digestion.
  • Contains lots of folate and magnesium for improved heart health.
  • Includes lots of protein for muscles.
  • Keeps blood sugar and moods stable.
  • Decreases body fat significantly(if eaten regularly).

Lentils don’t include as many of the fancy nutrients that some of the other list items have. This is made up by the fat burning effects of lentils. The problem with lots of carb-filled foods is that they spike blood sugar which causes fat gain. This is not the case with lentils. Many will find that eating lentils regularly can melt the fat off even without exercise.


 That Concludes It

That concludes my list of the 5 best healthy foods for weight loss. Try to include all of these foods in your diet for maximum benefit. You can start by replacing foods like white rice and potatoes for their healthier alternatives. Expect to see pretty big changes in the mirror if you do it. All of the foods mentioned above are cheap and pretty easy to make.

If you enjoyed this article feel free to bookmark and subscribe. Leave a comment or email if you have any questions.

I’m always looking to improve this blog so let me know what you think. Also send me some suggestions for future posts. If there’s a fitness question you want answered I’d be glad to do some research.

Until next time.

James – james@inshapeinweeks.cominshapeinweeks.com(home page button)

 

 

Natural Cures For Leg Cramps – Surprising Medical Causes

Simple Natural Cures For Leg Cramps | Medical Causes

Have you ever been in a blissful deep slumber only to be ripped away by an agonizing feeling somewhere in your lower body? If so, then you’ve probably experienced a muscle cramp. The feeling where your muscle is tightened beyond belief and you can’t think of anything to do but wait it out? I’ve been there before and I’ll share my natural cures for leg cramps. The medical causes of leg cramps are more simple than you thought..

Leg cramps are usually caused by a mineral deficiency, lack of blood flow, dehydration, or a combination of them all. Plenty of people trying to be healthy and feel good run into leg cramps now and again, but don’t fret. I’ll go into detail about each of these causes and also what I personally did to get rid of mine. I had them almost every night until I made a few of the adjustments mentioned above.

Commonly overlooked mineral deficiencies

Our bodies need certain minerals to function properly. When we have a shortage, we get problems. This can manifest in many ways, but we’ll explore the medical causes of leg cramps in relation to these minerals. Getting these minerals in balance is among the most effective of the natural cures for leg cramps.

Eat bananas to prevent potassium based leg cramps.

Eat a banana a day for optimum potassium levels.

These essential minerals are sodium, potassium, and magnesium. Sodium and potassium are not much of a worry in a typical diet. In fact, many people get too MUCH salt on a daily basis. Potassium isn’t usually an issue unless you never eat greens or bananas. That leaves the last culprit. Magnesium.

Magnesium is the bodies’ natural muscle relaxer and is one of the most important minerals for humans. Lack of magnesium may keep one from absorbing other minerals as well. This can cause a domino effect. People usually don’t get enough in their diet and this could lead to some/or all of these issues and more:

  • Muscle cramps
  • Anxiety
  • Difficulty sleeping or staying asleep
  • Muscles spasms
  • Eye twitches

The recommended daily minimum amount of magnesium is 410-420 mg for men, and 310-320 mg for women. This number increases slightly with age and more if you exercise. These numbers are difficult to achieve with diet alone and I personally needed to supplement. Within a week of supplementing, my cramps were gone and my anxiety lessened. I could also sleep well and felt better overall.

Lack of blood flow plays a role

Ever wonder why leg cramps tend to be more common when laying down? This is because   of inadequate blood flow to the legs. Simply put, in the daytime gravity pulls blood down into the lower body and legs. When you’re laying down however, gravity doesn’t do that and instead blood gets to your legs and feet last.

Our bodies rely on gravity to complete lots of functions, including digestion. Ever hear that it’s bad to lay down after eating? The same principles apply. The body is conditioned to react to gravity. This alone isn’t the cause for leg cramps, but is usually a factor in addition to a mineral deficiency or dehydration.

exercise is one of the natural cures for leg cramps

Regular exercise can improve blood flow and lessen leg cramps.

Poor exercise habits can also contribute to poor blood flow in the body. This is because the heart is strengthened by activity and weakened by lack of. This leads to higher blood pressure, which leads to poor blood flow, and eventually leads to leg cramps.

Getting in shape in addition to getting enough magnesium, for many, will put a complete end to leg cramps. For getting in shape and improving blood flow, you’re at the right place. Feel free to browse my Exercise section and read some of my posts. You’ll find out all you need to know, and not be overwhelmed in the process.

Are you drinking enough water?

Quite commonly, people don’t drink enough water. So it’s not surprising that this would be one of the medical causes of leg cramps. For an average person it’s commonly touted that you should drink 8 cups of water per day. This number may not be concrete, but it’s a good rule of thumb to follow. The number of cups increases when you regularly exercise.

Water is one of the main building blocks of life itself and we as humans are about 60 percent of it. It’s one of the best natural cures for leg cramps. Water keeps everything working correctly, including muscles. Lack of water can negatively affect your mineral balance, which throws your potassium, sodium, and magnesium levels even more out of balance.

Dehydration is one of the medical causes of leg cramps

Drink plenty of water to help avoid leg cramps.

There are certain signs that indicate mild dehydration. Most of them may be obvious, but some may surprise. Here they are as follows:

  • Dry mouth
  • Muscle cramps(Not always though)
  • Tiredness
  • Thirst
  • Dry skin
  • Headaches(My most common indicator)
  • Dizziness or lightheadedness
  • Constipation

I personally aim for about a gallon a day(I know, seems like a lot), as I’ve found that I get classic signs dehydration if I drink any less. This is because my goals cater more towards maximum strength and fitness. So, I sweat a lot. The number may be different for you, but stick to at least 8 cups per day.

Linking it all together

We’ve gone over the medical causes for leg cramps and how they can build on each other. We also covered the natural cures for leg cramps and how simple things like getting enough magnesium can stop them. In order to effectively prevent them, one must also get adequate blood flow through exercise and avoid dehydration. Remember:

  • Drink plenty of water
  • Get enough daily magnesium
  • Get your blood flowing through exercise
  • Eat a well rounded diet with plenty of potassium(include bananas)
  • Most people get enough sodium in their diet

For those of you that are interested, I will be making a review of what I believe to be the best magnesium supplement and why. I’ve used it as well as many others and have found that it’s helped immensely.

UPDATE: I just finished my preferred magnesium supplement review.

Feel free to browse my site if you are looking to get into exercise, whether it’s for preventing leg cramps or feeling better in general. There is a wealth of information and it should make the process of getting into shape much less overwhelming.

Thanks for reading and feel free to comment or bookmark this page.

James – www.inshapeinweeks.comjames@inshapeinweeks.com