Here are my tips for getting thicker thighs and a smaller waist
1. Do not warm up by cycling or whatever, your weight workouts are your warm - ups.
2. When doing your leg exersizes, try and go up to 20reps and 3sets.
3. Do leg exersizes that does not always include heavy weights too, leg scissors and donkey kicks are perfect examples or workouts to shred some of the fat thats siting ontop of your muscle and also works like cardio because your doing it in a fast phase to get your heart rate up. Instead of going on the thread mill.
Donkey Kicks - Get on your hands and knees, drawing your abs in, lift your leg parallel to the floor. Up and down, Do your reps and sets. Switch sides
4. Eat whenever your want through out the day. There's no timelines here. Make sure it's healthy and yes you do need carbs in your diet, try and to take it early in the day, preferably in the mornings so that you burn it out throughout the day.
5. You may need supplements. A good lean protein is what I use for my workouts, you can use the same, try to get one with a very low persentage of carbs and fat.
6. Make sure you use enough weight when training:
Don't use weights that are too heavy or too light
Like for example - if you can do more then 12 reps = weight is too light
- if you can't do atleast 5 reps = weight is too heavy
Do reps up till 12, your last stroke should almost be impossible for you to do, and that's when you push for that final rep
7. Take atleast a day off after you had your leg day, so your muscles can get time to rest
8. Very important stomach exersizes. You won't get your dream toned stomach by doing 300 reps of sit-ups every day for 7days a week non stop, doesn't work like that, Your core are also muscle and also needs time to rest, Push those exersizes and rest
9. Rest atleast for 60seconds after each rep or each of your exersizes
10. AND REMEMBER HARD WORK PAYS OFF
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