500kcal is too little for a human. For human life, just for health and the work of organs without physical exertion, you need 1500-2000 kcal (the amount of kcal varies from weight, age, height and lifestyle).
To lose weight from the daily norm of kcal, subtract 500-700 kcal , and to gain mass we add 500-700kkpl (for muscle growth, plus physical activity)
Walking will not give you muscle gain.
For muscle growth you need loads with comfort. (squats etc)
Losing weight, if you can stand it, is possible not only due to diet, but also due to long walking. But what do you mean by the words to pump up your legs? If you mean to gain muscle mass? Then no! If you mean to add strength? Yes.
From my own experience, I will give the following recommendations: drink 1.5-2 liters of water a day, eat in small portions, do not torment yourself with hunger, walk, gradually changing the step from fast to slow, look at your condition. that's all, otherwise some write to torment themselves with hunger.
If you decide to follow a newfangled diet, then you better not. According to current norms, the optimal calorie level for an adult who is experiencing moderate physical activity is 1200 Kilocalories per day. For athletes or people engaged in physical labor, this figure is even higher.
That is, even if you are not very active, then by going to 500 calories, you will cut your diet by more than half. This means that your body will receive half the energy it used to. And this is fraught.
Since this diet belongs to the hungry, it will soon lead to a decrease in body activity. Moreover, after a few days of such nutrition, you will feel weakness, dizziness, and even fainting is possible. After just a week of such experiments, a complete breakdown is possible.
A diet in which there will be only 500 kilocalories will not allow the body to receive enough nutrients. This means a blow to immunity and beauty: skin, hair and nails with a deficiency of vitamins and minerals suffer greatly. If a girl - menstruation will disappear.
Another danger of any hungry diet is the possibility of a breakdown. During the diet or immediately after leaving it, many losing weight "pounce" on food, thereby nullifying all the suffering they have endured.
In general, with such a diet, anorexia (or starvation with dignified persistence) shines on you.
And most importantly, you need to understand that a beautiful figure is created not by dietary restrictions, but by sports. If you want to look beautiful and healthy, you need to eat well. Otherwise, you will be a living mummy, with prematurely aged skin and losing half of the hair on your head.
Interesting question :)
I'll start by pumping up my legs ... Muscle tissue gains with a sufficient amount of carbohydrates and proteins, for 500 kcal you will have a deficit of everything, which means there will be no muscle growth.
Next, about the opportunity to do something, let's say walking. This is real only if you have excess weight ... In 1g of carbohydrates and protein -4kcal, to keep muscle tissue (at least somehow), take 100g of protein (400kcal) and 25g of carbohydrates (100kcal). Depends, of course, on your weight, but! Suppose that there is enough protein to keep the muscles, there are practically no carbohydrates, but they are quite enough for the work of the brain, and the body will feed on the fat that it has in reserve, and not from food. Provided that it is in sufficient quantity.
This mechanics of building a stress diet is used by nutritionists and such luminaries of science as V.N.Siluyanov. In short, you can see the answer to this question on Youtube from Denis Gusev, he asked many questions to this professor and there you will find out the detailed answer.
You will quickly bring yourself to a nervous breakdown. The result is a breakdown, depression, quarrels with family and friends.
You cannot pump up your legs with such a deficit. The relief is the muscles. And in order to build muscle, you need to consume a sufficient amount of protein, do not forget about fats, and consume carbohydrates in moderation. And yes - do not go beyond the recommended daily calorie intake.
I talk about this on my fitness blog. Plus I run marathons of walking every month.
Walking and running helped me lose weight, shape my legs and recover faster from my thyroid surgery.
When walking intensively, when it is difficult for you to speak and move at the same time, in half an hour you can burn about 200 calories, which is almost the same as while running.
Losing weight with intensive walking is possible due to the fact that:
You can't both lose weight and gain muscle mass at the same time. Or one or the other. If you are overweight, then lose it. Slightly lower calorie intake and increased physical activity. When you have achieved the desired result, you can increase the calorie content and swing for volume and mass. And then drying. But this is for beauty and optional.
There will be a long and painful death from nutritional deficiencies. To lose weight, you need to reduce the calorie content of the diet by 400-600 kcal, and not to.
To build your legs, you need to swing your legs. Of course, the legs swing from walking, but very slowly. Moreover, due to the nature of the work performed by the muscles, oxidative fibers work, which, in principle, are not prone to hypertrophy.