Saturday, September 7, 2013

Way To Gain Weight Around Hips

Today Women are giving much concentration on the figure and look. There are two types of girl/women one who wants to loose their hips weight because of having so much fat stored and bigger in size and another one who want to increase weight of their hips because they are lean and looks small. If you fall into the second category, there is a way to gain girth in your hips by making some dietary adjustments and doing some key exercises.


Calories
In order to gain weight on your hips, you need to create a caloric deficit means you will need to eat more. For example, if you currently eat 1,800 calories per day, try increasing your daily caloric intake to 2,200.Depending on your build, you may see an immediate difference in your hips, but you are more likely to notice the difference in your body overall as it gets rounder due to the additional calories.Instead of eating two to three meals a day, eat small meals every two to three hours. This can make it easier to get your additional calories.

Food
If you want to gain weight in your hips, you need to do it the healthy way.Avoid foods that are high in fat, sodium and sugar such as cookies, cakes, candy, deep fried foods, fast food,  and processed meats. Have your diet which consist following 
  • Eat more protein. It will build muscle in your body, and replace any fat that you burn off while you work out.
  • Choose foods with high protein contents, including eggs, fish, chicken, beef and pork. You can also get protein from nuts.
  • Snack on almonds.It provide vitamin E that is easily absorbed by your body.
  • Use olive oil for energy. Put oil on your salads, vegetables and use it to marinate your meat.
  • Have your diet consist solely of nutrient dense foods like fruits, vegetables, lean meats, low-fat dairy, seeds, nuts, whole grains and beans.
  •  Make sure your meals are a balance of protein,and healthy fats. 
Lunges

Exercises can be done to build muscle in your hips, give them more definition and help make them bigger. Lunges are a multi-joint exercise that works your thighs, glutes, hips and hamstrings all at the same time. To do these, take a step forward with your right foot. Place it on the ground, bend your knee 90 degrees and bend your back knee until it is right above the ground. Stand back up, step forward with your left foot and repeat the process. Take 12 to 15 steps, rest and repeat three to four times. You can also hold on to dumbbells to increase the resistance.

Lying Hip Abduction
Lying extensions are an exercise that can be done from your home with a light dumbbell. Lie on your left side with your leg slightly bent and behind you. Your right leg should be straight and stacked on top of your left leg. Hold a dumbbell on top of your right thigh and lift your leg up in the air as far as you can. Lower it back down until it is about an inch away from your left leg and lift it again. Perform 12 to 15 reps and switch sides. Do three to four sets for each side.
 
Cable Extensions
Cable machines have pulleys that can be adjusted at different heights and they have various weights that you can slide a pin through to adjust your resistance. To target your hips, you can do a hip abduction exercise that is similar to lying abductions. To do these, attach an ankle strap to the machine at a low level. Place your left leg in the strap just above ankle height. Stand with your right shoulder facing the resistance and step to your left slightly. Extend your leg out in front of your body and extend it to your left in an arcing motion. Bring it back across the front of your body towards the machine and extend it back up to the left. Do 12 to 15 reps and switch sides. Perform three to four sets. When you are doing these, keep your working leg straight the whole time and hold on to the machine for balance if needed.

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