1.) Eat more calories. ( but not from junk, you'll just get fat)
2.) Have workouts specifically for glute training.
3.) Train glutes twice a week if possible,
4.) Allow a day or two for recovery.
5.) Use progressive overload. (adding more weight as time goes on)
6.) SQUEEZE! I can't stress how important is to make mental connections with you glutes with every rep.
7.) Practice contracting glutes during free time.
8.) Drink protein shakes, if possible in the morning, but DEFINITELY after working out when you muscles need it the most.
9.) Push yourself to go further with glute workouts.
10.) Lose weight first, the smaller your stomach is the bigger your butt will look.
11.) Stretch! Stretch muscle fascia will aid in the growth of muscles.
12.) Avoid long distance running.
13.) Do all cardio on a incline. (sprinting, walking, etc)
Wednesday, August 22, 2012
Eating for a Bigger Butt
The diet for bigger glutes is the same as any muscle building regimen.
"Bulking" up your muscles requires eating more calories than you burn. You don't want to eat a diet full of extra junk calories, stick to protein sources, whole grain carbohydrates, legumes, vegetables including non starchy varities, and fruits.
You can add between 200-300 extra calories per day. Everybody is different so gauge it after several to weeks, take notice of changes in measurement. You might need to increase that amount if you are still burning too many calories to add extra muscles. Be care with this as after I lost of the weight I wanted and started focusing on bulking up my muscles, the extra wiggle room in my diet led to cravings. Long story short, I gained 10 lbs of FAT! ( Granted there were some other things, such as a 3 week vacay without a gym that led to my demise) This is why I must STRESS eating clean even though you can eat more.
Also to get a bigger booty you must be weight training with progressive overload to encourage your muscle fibers to grow. Check out my butt building workout for ideas on which exercises to do.
"Bulking" up your muscles requires eating more calories than you burn. You don't want to eat a diet full of extra junk calories, stick to protein sources, whole grain carbohydrates, legumes, vegetables including non starchy varities, and fruits.
You can add between 200-300 extra calories per day. Everybody is different so gauge it after several to weeks, take notice of changes in measurement. You might need to increase that amount if you are still burning too many calories to add extra muscles. Be care with this as after I lost of the weight I wanted and started focusing on bulking up my muscles, the extra wiggle room in my diet led to cravings. Long story short, I gained 10 lbs of FAT! ( Granted there were some other things, such as a 3 week vacay without a gym that led to my demise) This is why I must STRESS eating clean even though you can eat more.
Also to get a bigger booty you must be weight training with progressive overload to encourage your muscle fibers to grow. Check out my butt building workout for ideas on which exercises to do.
Monday, August 13, 2012
How to Get a Bigger Booty
To achieve that rounder, plump derriere you have to be patient and relentless. It comes down to diet and exercise. My one piece of advice is that if you have any weight to loose..lOSE IT FIRST! Your butt will appear bigger if your waist is smaller. Also for your glute muscles to grow you will have to eat, so you want the rest of your body to be as close to perfect as you want. I will continue to add posts about losing weight and gaining glutes.
In my journey to a plumper derriere, I lost weight and everything was looking better until I started eating more for my muscles. I began to get used to eating more food and I started eating the WRONG kind of food and gain some weight back. But! I did see an inch and half gain from when my butt was it's flattest to now. Also the difference between my glutes then and now is that I haven't lost inches, just muscle mass. My glutes are much looser and I cannot feel that "hunk" (lol) of muscle that I once felt.
So, for now I am on the same track as other ladies who need to lose weight, but would like a bigger butt. Eat a lower calorie diet, while maintaining protein intake as much as possible and working your butt up in the gym!
So how to get a bigger booty:
1) Use exercise that targets glutes (try my butt building workout click here)
2) Squeeze glutes!!! Exercise is pointless if you aren't really targeting those glutes.
3) If you are not in need of losing weight, then eat more! Yes eat more! You need extra calories so grow your muscles.
4) Protein shakes, after every workout and in the morning if possible (more to come about shakes in the future)
These are well known general guidelines more specifics coming in the future.
In my journey to a plumper derriere, I lost weight and everything was looking better until I started eating more for my muscles. I began to get used to eating more food and I started eating the WRONG kind of food and gain some weight back. But! I did see an inch and half gain from when my butt was it's flattest to now. Also the difference between my glutes then and now is that I haven't lost inches, just muscle mass. My glutes are much looser and I cannot feel that "hunk" (lol) of muscle that I once felt.
So, for now I am on the same track as other ladies who need to lose weight, but would like a bigger butt. Eat a lower calorie diet, while maintaining protein intake as much as possible and working your butt up in the gym!
So how to get a bigger booty:
1) Use exercise that targets glutes (try my butt building workout click here)
2) Squeeze glutes!!! Exercise is pointless if you aren't really targeting those glutes.
3) If you are not in need of losing weight, then eat more! Yes eat more! You need extra calories so grow your muscles.
4) Protein shakes, after every workout and in the morning if possible (more to come about shakes in the future)
These are well known general guidelines more specifics coming in the future.
Friday, August 10, 2012
Healthy Dinner Idea-BBQ Pita Burger
For one burger:
3 oz grilled hamburger*
1 tbs. bbq sauce ( i LOVE sweet baby ray's, worth the 35 calories)
lettuce
tomato slices
half pita loaf**
Nutritional Info:
271 calories
6.8 grams fat
25.8 carbs
25.8 protein
*lean ground beef
**75 calories for half whole wheat pita loaf
So delicious! I spray a little canola oil and sprinkled a pinch of garlic salt before filling the pita pocket with the beef and sauce and putting it back the grill. (if you don't have a grill use the over or stove top to heat the pita up ) Top the warm pocket with lettuce and tomato for a fresh crunch just like a burger!
Change it up!
-use turkey or chicken (potentially saving some calories)
-make it Mexican inspired, add sliced pepper and a little bit of cheese
3 oz grilled hamburger*
1 tbs. bbq sauce ( i LOVE sweet baby ray's, worth the 35 calories)
lettuce
tomato sliceshalf pita loaf**
Nutritional Info:
271 calories
6.8 grams fat
25.8 carbs
25.8 protein
*lean ground beef
**75 calories for half whole wheat pita loaf
So delicious! I spray a little canola oil and sprinkled a pinch of garlic salt before filling the pita pocket with the beef and sauce and putting it back the grill. (if you don't have a grill use the over or stove top to heat the pita up ) Top the warm pocket with lettuce and tomato for a fresh crunch just like a burger!
Change it up!
-use turkey or chicken (potentially saving some calories)
-make it Mexican inspired, add sliced pepper and a little bit of cheese
Thursday, August 9, 2012
Healthy Dinner Idea
This is a common "diet" type dinner, but eating healthy doesn't have to be bland. Here are two reasons people have a hard time eating healthy:
Some ideas for making healthy eating an easier transistion using my dinner tonight.
Oven Roasted Chicken Breast with Brown Rice and Mushrooms
Chicken-oven roasted chicken is delicious and I love the flavor imparted from the dressing. Of course if you wanna save more calories you can use skinless.
I marinated two (bone in skin on) chicken breast seasoned with onion powder, garlic salt, and pepper in 1 tbs. Italian Dressing and 1 tbs. olive oil for about 30-45 minutes.
Brown Rice-use a little butter and the sauce from the mushrooms
I used parboiled brown rice for ease. I sauteed a a few large pieces of onion and a smashed garlic clove in a little bit of EVOO for about 3 minutes then added water to make a broth to boil the rice in. After the rice was finished I added a tbs of whipped butter after draining the rice.
Mushrooms-i just recently got into mushrooms, the flavor is good if you can get used to the texture (you MUST become more open minded to change from unhealthy eating) Best thing is a litte gravy for the rice and chicken.
Sauteed onion and garlic two minutes added sliced button mushrooms. After cooking the mixture for about 8 more minutes, added 1/2 cup chicken broth, brought to a low boil to added 1tsp of cornstarch blended with a little broth to tighten it up. I cooked the sauce down a little.
This was a LOT of food for me, I couldn't finish it all.
Some ideas for making healthy eating an easier transistion using my dinner tonight.
Oven Roasted Chicken Breast with Brown Rice and Mushrooms
Chicken-oven roasted chicken is delicious and I love the flavor imparted from the dressing. Of course if you wanna save more calories you can use skinless.
I marinated two (bone in skin on) chicken breast seasoned with onion powder, garlic salt, and pepper in 1 tbs. Italian Dressing and 1 tbs. olive oil for about 30-45 minutes.
Brown Rice-use a little butter and the sauce from the mushrooms
I used parboiled brown rice for ease. I sauteed a a few large pieces of onion and a smashed garlic clove in a little bit of EVOO for about 3 minutes then added water to make a broth to boil the rice in. After the rice was finished I added a tbs of whipped butter after draining the rice.
Mushrooms-i just recently got into mushrooms, the flavor is good if you can get used to the texture (you MUST become more open minded to change from unhealthy eating) Best thing is a litte gravy for the rice and chicken.
Sauteed onion and garlic two minutes added sliced button mushrooms. After cooking the mixture for about 8 more minutes, added 1/2 cup chicken broth, brought to a low boil to added 1tsp of cornstarch blended with a little broth to tighten it up. I cooked the sauce down a little.
This was a LOT of food for me, I couldn't finish it all.
Tuesday, August 7, 2012
Pumped Glutes After Workout
These are my measurement directly before my butt building strength training workout (exercises listed in my last post). I gained at 1/2 inch "pump" after my workout.
So what is muscle "pump"?
It's that tight, full feeling you get after training muscles. Blood is pumped to your muscles to give your cells the energy
they need to fuel your workout. The pump is the blood and other products pooled in your muscles. Muscle pump is a good indicator you've effectively targeted that body area and with proper diet should experience muscle growth over time. To get that muscle growth you need to be progressively moving up with weights and doing the right exercises to target those muscles.Bigger Booty Workout
Today was my first day in over month getting back to doing (almost) FULL strength training glute workout. It took about 45 minutes and I burned 334 calories (according to my MIO watch)
REMEMBER to effectively target the glutes you need to SQUEEZE with every exercise, if you glutes are not becoming tight and you are using adequate resistance, chances are your quads or hamstrings are taking over for your glutes. Also, if you are a beginner start with light weights or do them naked (without weights!)
Butt Building Workout
1.) Deep squats [w/45 lb Olympic bar]
3 sets of 12
2.) Sumo deadlifts [45lbs]
3 sets of 12
3.) Sumo squats [95lbs on Smith machine]
3 sets of 10
4.) Hip thrust [with 95lbs O. bar']
2 sets of 10, 1 set of 8**did this until failure
5.) Hip hyperextension [5lbs on cable machine]
3 sets of 12 on each leg
6.) Hip bridge [95 lb O. bar]
1 set of 10**couldn't do anymore!
7.) Single leg stiffed leg deadlifts
2 sets of 10 on each leg
REMEMBER to effectively target the glutes you need to SQUEEZE with every exercise, if you glutes are not becoming tight and you are using adequate resistance, chances are your quads or hamstrings are taking over for your glutes. Also, if you are a beginner start with light weights or do them naked (without weights!)
Butt Building Workout
1.) Deep squats [w/45 lb Olympic bar]
3 sets of 12
2.) Sumo deadlifts [45lbs]
3 sets of 12
3.) Sumo squats [95lbs on Smith machine]
3 sets of 10
4.) Hip thrust [with 95lbs O. bar']
2 sets of 10, 1 set of 8**did this until failure
5.) Hip hyperextension [5lbs on cable machine]
3 sets of 12 on each leg
6.) Hip bridge [95 lb O. bar]
1 set of 10**couldn't do anymore!
7.) Single leg stiffed leg deadlifts
2 sets of 10 on each leg
Monday, August 6, 2012
7 Tips to Gain (or Regain) Motivation to Workout and Eat Right
I have been trying to regain the motivation for a healthy lifestyle since coming back from 3 weeks of vacation (little exercise) and it hasn't really jumped off liked i'd hoped. It's been a month and the cellulite, loose skin, and overall puffy look of my body is getting to me. Also, I feel sluggish and winded when I do make it to the gym.
I have a new client so I really think this will help to refocus. Yes, even personal trainers fall off the wagon sometimes. Here are some ways to get motivated.
1. Read before and after journeys/pictures. Reinstating the fact that you can have the body of your dreams can help you focus on setting goals and getting them accomplished. I like to see the transformations on bodybuilding.com
http://www.bodybuilding.com/fun/trans.htm
2. Enlist a friend! This is usually one of the first ideas people have when starting or restarting working out. While I do think friends can help keep you motivated, you MUST keep in mind your needs and goals because you don't want an unmotivated friend holding you back from making it to the gym or eating an order of large fries right in front you. Try your local classifieds or google "workout partners" there are websites tailored for finding people with similar interests.
Craigslist.org
3. Grab a the newest issue of your favorite fitness magazine, or even better subscribe! Having a monthly issue delivered to house is a good idea if you'd like a constant reminder. Fitness based magazines can be really similar, but some of my favorites are Oxygen Magazine and Women's Health. I find these are better for those a little more "advanced" and offer more in-depth information than some mags.
http://www.oxygenmag.com/
http://www.womenshealthmag.com/
4. Take full length picture of your body in a swimsuit. Take detailed notes of things you would like to change. Then come up with a plan to make those things happen. I'll go ahead and post these private(embarrasing) photos for example.
I am about 6 lbs overweight, I will be about 130 lbs (my pre-France body) when I lose those extra lbs. In my opinion, my butt looks flatter that normal in those shorts, but even with that I need to get my booty right!! These too tight shorts used to fit :(......MOTIVATION!!
5. Learn new recipes. Healthy eating can still be delicious. Learning to make new types of cuisine can help propel you start making better decisions all around. My new favorite recipe is oven fried chicken with homemade breadcrumbs.
6. Make a new workout routine. Get excited about something! Figure a routine around a certain goal and do it a few times a week. For me, its working on improving my butt while burning enough calories to get this extra weight off. Whether is your stomach, legs, or any other body part you can create a new routine to reach your goals.
7. Make small changes. Stop eating processed snacks. Add a new veggie to your repetoire. Swith from white to wheat, eggs to egg whites. Try to incoporate small changes into your everyday life. Focus on these until they become routine. Changes are more likely to stick when they are taken in small doses.
I have a new client so I really think this will help to refocus. Yes, even personal trainers fall off the wagon sometimes. Here are some ways to get motivated.
1. Read before and after journeys/pictures. Reinstating the fact that you can have the body of your dreams can help you focus on setting goals and getting them accomplished. I like to see the transformations on bodybuilding.com
http://www.bodybuilding.com/fun/trans.htm
2. Enlist a friend! This is usually one of the first ideas people have when starting or restarting working out. While I do think friends can help keep you motivated, you MUST keep in mind your needs and goals because you don't want an unmotivated friend holding you back from making it to the gym or eating an order of large fries right in front you. Try your local classifieds or google "workout partners" there are websites tailored for finding people with similar interests.
Craigslist.org
3. Grab a the newest issue of your favorite fitness magazine, or even better subscribe! Having a monthly issue delivered to house is a good idea if you'd like a constant reminder. Fitness based magazines can be really similar, but some of my favorites are Oxygen Magazine and Women's Health. I find these are better for those a little more "advanced" and offer more in-depth information than some mags.
http://www.oxygenmag.com/
http://www.womenshealthmag.com/
4. Take full length picture of your body in a swimsuit. Take detailed notes of things you would like to change. Then come up with a plan to make those things happen. I'll go ahead and post these private(embarrasing) photos for example.
5. Learn new recipes. Healthy eating can still be delicious. Learning to make new types of cuisine can help propel you start making better decisions all around. My new favorite recipe is oven fried chicken with homemade breadcrumbs.
6. Make a new workout routine. Get excited about something! Figure a routine around a certain goal and do it a few times a week. For me, its working on improving my butt while burning enough calories to get this extra weight off. Whether is your stomach, legs, or any other body part you can create a new routine to reach your goals.
7. Make small changes. Stop eating processed snacks. Add a new veggie to your repetoire. Swith from white to wheat, eggs to egg whites. Try to incoporate small changes into your everyday life. Focus on these until they become routine. Changes are more likely to stick when they are taken in small doses.
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