How to build muscle quickly and bulk up
- Lift heavy things.
- Then, lift heavier things than last time (progressive overload).
- Specifically include squats and deadlifts and compound movements – they target the muscle building triggers in your entire body.
- Target sets and reps in the 4-5 sets of 6-10 reps per set.
- Sleep as much as you can.
- Eat more calories, especially on training days (with plenty of protein and carbs, and vegetables). Head here to calculate your caloric needs.
- Use a protein supplement if you cannot consume enough protein via regular sources.
- Consider supplementing with creatine.
- Repeat month after month after month.
- When in doubt, eat more than you think.
- If you put on too much fat, slightly cut back on calories on non-training days.
6 Ways to Enlarge Your Breast (Without Surgery)
Try Breast Enhancement Products
Using medications to Get Bigger Breasts
Try Breast Enhancement Products
The goal of these breast enlargement products is to increase the production of hormones that can enlarge your breasts.[1]
These hormones include:
- estrogen
- progesterone
- growth hormone
- insulin-like growth factor
Trying Breast Massage
Using medications to Get Bigger Breasts
Try Breast Enhancement Products
Massaging your breasts with correct technique is likely to promote slight breast growth.
When massaging your breasts, it is important you use special oils or creams meant to encourage growth.
Since this technique is affordable and relatively safe, feel free to try it at will.
Another benefit of breast massage is that you can also achieve a relaxed, content state of mind.
Using medications to Get Bigger Breasts
Using medications to Get Bigger Breasts
Exercising Regularly and Adjusting Your Diet
For ladies who want to avoid an unplanned pregnancy and desire for larger breasts at the same time, birth control pills often can be an appropriate solution for both issues.
A naturally occurring sex hormone referred as estrogen may be prescribed to ladies because of many reasons.
Progesterone just like estrogen can cause mild breast enlargement.
Exercising Regularly and Adjusting Your Diet
Exercising Regularly and Adjusting Your Diet
Exercising Regularly and Adjusting Your Diet
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Push-ups will not only exercise your triceps, but also strengthen pectoral muscles, which are located below your breasts.
Lifting Dumbbells
Doing the Wall Press
Gaining some weight
Foods rich in Estrogen:
Fruits: plum, cherry, grapefruit, and pomegranateVegetables: alfalfa sprout, beet, kale, and green bean
Nuts: peanut, walnut, and pistachio
Grains: wheat, barley, and rice
Soy Products: soy milk, soy yogurt, soybean, and tofu
Giving Your Breast a Visual Boost
Exercising Regularly and Adjusting Your Diet
Giving Your Breast a Visual Boost
Practicing good posture is a recommended idea that can assist in enhancing breast growth.
Wearing correct Bra Size: Wearing a Bra which is either too large or too small will certainly make your breasts appear smaller than they are. It is always essential you wear a bra which will allow your breasts to fit. Avoid the types of bras that will make your breasts flatten or hang loosely.
Wearing Push-Up or Padded Bra: A well padded bra will certainly make your breasts appear perkier.
Apply Makeup - Contouring
Exercising Regularly and Adjusting Your Diet
Giving Your Breast a Visual Boost
Getting dressed with the top and bra you opt to wear. Ensure your cleavage as well as chest area are visible.
Creating a cleavage shadow using dark bronzer. You will require applying dark bronzer in between your breasts. Load your brush and carefully sweep it in an upward motion from center of the chest, up and out till you create a v-shape between the breasts.
Applying any light colored face powder on the top half side of your breasts. Finish with a make-up sponge to properly blend the edges using the bronze
How to Make Your Butt Bigger
Building Your Butt Muscles
Building Your Butt Muscles
Building Your Butt Muscles
Perform bodyweight squats.
Do lunges to work your glutes and thighs.
Do bridges to work your glutes.
Perform one-leg kickbacks in a downward position.
Do your butt workout 3 times a week, with a rest day in between.
Adjusting Your Eating Habits
Choosing Butt Enhancing Clothes
Choosing Butt Enhancing Clothes
Drink at least 11.5 cups (2,700 mL) of fluids daily to stay hydrated
Get 35% of your calories from lean protein to help build muscle.
Make 40% of your calories complex carbohydrates (carbs).
Get 25% of your calories from healthy fats.
Choosing Butt Enhancing Clothes
Choosing Butt Enhancing Clothes
Choosing Butt Enhancing Clothes
Wear butt enhancing shapewear or padding for an instant boost.
Wear tight pants with small, wide-set pockets.
Cinch up your waist with a belt.
Wear high heels to make your spine curve.
10 MORE TIPS TO GAIN WEIGHT
- Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
- Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
- Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
- Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
- Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
- Add cream to your coffee. This is a simple way to add in more calories.
- Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
- Get quality sleep. Sleeping properly is very important for muscle growth.
- Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
- Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.