Hill Sprints for Bigger Glutes!

 

Hill Sprints for a Bigger Booty!!

 

I'm lucky to have such a steep hill close by.  Hill sprints are great are for your glutes, legs, heart and overall body composition.  You will definitely feel the burn in the butt shooting up those hill.  Sprints are a good idea for high intensity cardio and are perfect if you're short on time.  Remember to also have a protein shake after to build up what you tore down!

 

Unless you've got a good bit of weight to lose, I don't recommend running if you want bigger glutes.  Running eats away at your fat stores and possibly muscle over time.  Stick to sprints and uphill walking for cardio.

Burn Fat and Build Muscle!

Burning fat and building muscle are probaby #1 and #2 on people's wish list.  It may to seem like the big three 1) diet 2) cardio 3) strength training.  For those who just want to build a musc;e "tone" and lose a little jiggle this might be an attainable goals. But for those who want to build curves this is a little trickier.

To build muscle we need calorie surplus.  But what if you're trying to lose belly fat AND build a booty??  This is why bodybuilders have bulking seasons and cutting seasons because these goals require two different game plans.  Some people who are bulking will omit cardio in order to salvage calories to be used for muscle building.  I am not interested in this at this moment because bikini season is coming up!

So what's the plan? I read an article on bodybuilding.com
                              -> http://www.bodybuilding.com/fun/kelly3.htm

What I took from the article was timing  and amount of when to eat carbs and when to change up the percentages of your macros (carbs, fats, and proteins) while also alternating low intensity cardio (supposedly targeting fat) while also lifting weights and days with high intensity cardio.  I'm going to tweak this to fit my school schedule, while erring on the side of building muscle over losing fat.  Also, this is just for me and this is first week I'm trying it.  Another thing is I don't plan on becoming "carb phobic" like so many others.  I'm not a bikini competitor (mad respect though) so I don't want to eat like one.

My schedule should look something like this

Sunday
-"lower carb before weights
-weights, then protein shake-----lifting heavy as possible w/ proper form
-then post workout meal high carb and protein
-then eating even more at dinner

Monday
-average carb intake with good amout of protein* (will add values later)
-class all day until 5
-high intensity cardio (HIT)
-protein shake
-low carb dinner (ex. lots of lean meat and non-starchy veggie)
*this is a variation of the what the article says, it says low carb day, but I'm going to try and balance that bc I still want to have enough calories for my glutes!

Tuesday
-"lower carb" day
-either optional LIT cardio squeezed bt claaes or rest day

Wednesday
-lONG day at hospital
-rest day

Thursday
-average carbs then LIT
-protein snack (ex. boiled eggs)
-weights (later that day) ----this day i will use lighter weight more reps
-protein shake
-post workout meal (high carbs and protein)
-eat as much as I can (healthy that is)

Friday
-average carb early in the day with adeqyate calories
-HIT
-protein shake
-low carb dinner

Saturday
-average carbs with protein
-weightss----heavy as possible considering my back injury
-protein shake
-eat, eat, eat!!

So I will try this for the next two weeks see what happens!

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.

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.