The best solution and foods for fattening the lower body

Solutions and foods for fattening the lower body, thighs and hips

If you want to make your thighs and hips fuller and shapelier, exercise alone is not enough, proper nutrition plays a very important role in fattening the lower body. By consuming nutritious and high-calorie foods along with targeted exercises, you can bulk up your thighs and hips in a natural and healthy way. In this article, we introduce you the best solutions, food tips and effective exercises to increase the volume of the lower body in simple language, so that you can achieve the desired result with a complete program.

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The best solutions for fattening the lower body

Gaining lower body fat requires a smart combination of targeted exercise, high-calorie nutrition, and a healthy lifestyle. You should know that localized obesity (increase of fat in only one area of ​​the body) is scientifically very limited, because our body stores fat based on genetics. However, with a few precise strategies, both muscle and fat can be directed more towards the thighs and hips and make the lower body shapely and fuller.

1. Create a smart calorie surplus

To gain weight and lower body volume, you should consume 300 to 500 calories more than your body needs. But it is important that these calories are supplied from healthy and nutritious sources so that excess fat is not stored in the abdomen and sides and goes more to the thighs and hips. People with pear-shaped genetics naturally store fat in the lower body, and for them, it is enough to increase the calories a little.

2. Focus on high protein

In addition to building muscle, protein plays an important role in regulating hormones and fat distribution. To develop lower body muscles and prevent fat storage in undesirable areas, consume at least 1.2 to 1.6 grams of protein per kilogram of body weight per day. Healthy protein sources include chicken, lamb, fish, eggs, and full-fat dairy.

3. Lower body resistance exercises

When the muscles of the thighs and buttocks become stronger, the body consumes extra calories for their growth, and as a result, the volume of these areas increases. Targeted exercises for the lower body are the most important key to success:

• Squat: It is one of the best movements to add volume to the thighs and hips. It can be done with body weight or weights.
• Launch is great for shaping and strengthening the thighs.
• Romanian deadlift: causes the growth of hamstrings and buttocks.
• Buttock bridge: It is for giving volume to the buttocks and shaping the gluteal muscles.
• Light cardio: Activities such as walking or light cycling are good for heart health, but avoid intense and prolonged cardio so as not to burn too many calories and grow muscles.

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Tip: To gain volume, it is better to have 3 to 4 lower body training sessions per week and do the number of repetitions in the range of 8 to 12 with appropriate weight. Gradually increasing the weight of the weights helps a lot in muscle growth.

4. Consuming healthy fats

Monounsaturated and omega-3 fats such as olive oil, sesame oil, nuts and fish help in hormonal balance and improve fat distribution in the body. Regular consumption of these fats makes healthy extra calories enter the body and makes muscles and hips fuller.

5. Adequate sleep and stress management

Lack of sleep and high stress increase the hormone cortisol, which usually stores fat in the abdominal area and prevents the growth of lower body muscles. 7 to 9 hours of sleep at night and using stress reduction techniques such as meditation, deep breathing or walking will make the body direct fat and muscle to the lower body.

6. Patience and persistence

Increasing the volume of thighs and buttocks is a time-consuming process, and real changes are usually visible after at least 8 to 12 weeks of training and proper nutrition. For extra motivation, take weekly pictures and measure your hips and thighs to see your progress.

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The best foods for lower body fat

Protein is essential for building muscle and shaping the hips and thighs. Protein sources in the diet include:

• Red meat and mutton: Stews such as ghee, Qorme Sabzi or Fasanjan stew with mutton are an excellent source of protein and iron. For example, a kebab skewer with rice has about 800-900 calories.
• Chicken and turkey: they can be served with rice, vegetables or grilled.
• Fish: Salmon, salmon, or white fish with a little olive oil or butter has both protein and healthy fats.
• Eggs: breakfast with bread and cheese or boiled, is an excellent source of protein. Omelet with 3-4 eggs, butter, tomato and stone bread is an extremely high-calorie and nutritious breakfast.

2. Healthy and traditional carbohydrates

Carbohydrates provide the necessary energy for training and muscle growth:

• Iranian rice: it is the basis of most traditional dishes and it is better to serve it with butter or animal oil to increase the calories.
• Whole grain bread: Sangak or Berber bread with cheese and walnuts is a great option for breakfast or snack.
• Potatoes and pasta: Mini mashed potatoes with butter or pasta with healthy sauce are suitable for lunch or dinner.
• Halva and traditional sweets: Halva Arde, Sohan and Basluq are high in calories as a snack or dessert.

3. Useful fats

Healthy fats help provide calories and hormonal balance and improve muscle growth:

• Walnuts, almonds and hazelnuts: each 100 grams has about 600 calories and it is recommended to consume a small handful daily.
• Olive and sesame oil: adding to salad, rice or stews adds more calories and healthy fat to the body.
• Butter and cream: in stews or on bread, they create high calories and energy.

4. Fruits and energizing foods

In addition to vitamins and minerals, fruits and dry foods provide high calories and quick energy:

• Bananas, dates, dried figs: excellent sources of carbohydrates and fast calories for muscle growth.
• Grapes and berries: especially suitable for snacks.
• High-fat milk and yogurt: separately or together with fruits and nuts, they create nutritious and high-calorie promises.

5. Traditional full-fat dairy products

Full-fat dairy products have both protein and calories:

• Local high-fat yogurt with cream or honey: a whole bowl can be the end of the night or a snack.
• Traditional cheese with walnuts and Sangak bread: perfect for breakfast or snack.
• Full-fat milk with dates or bananas: a natural Iranian shake with high calories and nutrients for post-workout.

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Sample daily meal plan (around 2,500-2,800 calories)

• Breakfast: 4-egg omelet + cheese + 2 slices of Sangak bread with butter + sweet tea
• Morning snack: a handful of nuts + 5-6 dates
• Lunch: Chalukbab or Fasanjan stew with lots of rice + high-fat yogurt
• Evening snack: high-fat milk shake + banana + dates + rice
• Dinner: chicken or meat with rice or bread + salad with olive oil
• Before going to bed: a bowl of high-fat yogurt with honey

Tip: The combination of protein, carbohydrates and fat in each meal makes the excess calories reach the lower body muscles in a healthy way and makes the thighs and hips fuller.

Bulking of thighs and hips

To have shapely and voluminous thighs and hips, only nutrition is not enough. The combination of targeted exercises and proper nutrition is the key to the development of lower body muscles. When you consume enough calories and protein, muscles need to be stimulated to gain size. The best method is to train 3 to 4 sessions a week, focusing on gluteal muscles (buttocks) and thighs. Do 3 to 4 sets of 10 to 15 repetitions for each movement.

1. The best exercises for the buttocks (glute muscles)

• Hip Thrust: The best movement to add volume to the hips. Sit on the floor and lean your back on the bench. Put the barbell or weight on the hip and raise the hips. Hold at the top for 1-2 seconds until the contraction is complete.
• Glute Bridge: Weightless version of Hip Trust; Great for home workouts.
• Romanian deadlift: very suitable for strengthening hamstrings and buttocks.
• Kickback with stretch or weight: single muscle exercise for buttocks and shaping gluteal muscles.

2. The best exercises for thighs

• Squat: known as “the king of lower body exercises”. With your feet shoulder-width apart, sit down until your thighs are parallel to the floor, and then stand up.
• Front, back or side lounge. Each leg 10-15 repetitions to strengthen the thighs and buttocks.
• Sumo squat: legs wider than normal squat; For inner thighs and hips.
• Step Up: Go on a chair or box so that your thighs and hips engage.

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Sample training program 3 days a week

Day 1: hip thrust 4×12 + squat 4×12 + lunge 3×10 each leg

Day 2: glute bridge 4×15 + sumo squat 4×12 + step up 3×12

Day 3: Romanian deadlift 4×10 + hip thrust 4×12 + walking lunge 3×10

Tip: Do the exercises with correct form and do each set with a focus on contracting the lower body muscles for best results.

last word

To conclude, be sure to drink enough water (at least 2-3 liters per day), use whey protein or casein supplements after training if needed, and don’t forget massage or foam roller for muscle recovery. If you do not see significant improvement after about 3 months, consult a trainer or nutritionist.