How To Build A Bigger Butt

If you want to build that booty you have to work for it, and that means dedication. No laziness, no excuses... Just pure dedication, ladies! I know you've got this. Today we are going to talk about some of the things that you can do to get that toned, perky looking butt. If you stay committed to this, I promise you that instead of having squishy cinnamon buns, you're gonna have rock hard buns!

So of course to get that lean, sexy and sculpted look you have to incorporate not only a good workout regimen but also a pretty good eating plan. This is so vital to how your body will change throughout your fitness journey, even if you're only focusing on one body part. Fitness and nutrition go hand in hand. Eat healthy and it will show not only physically but also through the way your body will perform. It enhances your body's capability to work through different exercises.

Some foods you might want to consider eating would be things that are high in protein, moderate in fats and high in carbs. So for breakfast, you might want to have an omelet with chicken, low-fat cheese, and spinach. For lunch, you might consider eating a kale or spinach salad with walnuts, dried sweetened cranberries, sliced green apple, and chicken with a strawberry vinaigrette. Keep in mind dressings can be very calorie packed, so watch your intake. You would probably only need about 1tsp. On to dinner! You could cook up brown rice with steamed veggies and sweet potato on the side. If that's not enough, then bake a little bit of salmon to go with your meal.

Don't forget to have a couple of healthy snacks during the day. Eating a bit of fruit with honey, oats and greek yogurt is so delicious and one of my favorite things to snack on! For a second option, you could go with a protein shake. I use Vega One protein, (chocolate of course) because I find it to be the best flavor. If you wish to purchase some, you can click on my link here.


Now that I've given you a few recipe ideas, I want to talk to you about carb cycling. Let me tell you how it works! So basically what you do is bring your carb intake up to about 150 to 200g for one week and then the following week you'll want to drop it down to about 50g. What this does is allows your body to regenerate muscle quicker giving you that firm booty. You will actually see bodybuilders doing this all the time, hence why they are so muscular and don't have much fat on them. If you're worried about getting bulky though, don't be...because your main focus is towards toning and lifting that booty. It takes a long time to get super duper bulky and you would have to be lifting like 1000 pounds consistently haha...(jokes). But out of all seriousness, you would have to be lifting quite a bit and at the most, you would probably only be using 130lbs on the squat rack. Mind, you if you're a beginner you should definitely be starting lighter and working your way up to what you're capable of lifting. Don't want any injuries!

Here are a few workouts to torch that fat and well...torture you too. *Winks*

1) Squats- Make them heavy! You should be holding at least 20lbs dumbells. It may be difficult for you beginners, but that's a good thing! After all, no workout should be easy. You want to put your body into a state of shock so that you can see drastic changes. Seeing results will take some time, but trust me...it's worth it!

2) Squat Jumps- It's like a normal squat, but when you come up from squatting position you want to jump and come back down to a full squat again.

3) Split Leg Lunge- Begin in standing position with one leg on a sturdy bench, and then go down into a lunge making sure your knee doesn't go past your foot. Do this at a 90-degree bend and then immediately push yourself back up into standing position.

4) Dumbell Deadlifts- Hold a pair of 15lb dumbells at your front, shoulder width apart with your torso out, then slowly lower yourself halfway down until your weights come just below your knees.

5) Donkey Kickbacks- For this exercise, you will want to be in tabletop position (if you have a yoga mat you might want to use one) hands and knees on the floor, abdominal muscles drawn in toward your spine. Lift one leg up behind you while keeping your knee bent and raise your leg until it is in line with your body and your flexed foot is parallel to the ceiling. Repeat 10 on each leg doing 4 circuits. After every circuit take a 30-40 second rest not letting your heart rate come down too much then go back to completing your next circuit.

What a circuit is, is basically doing each exercise for one set without taking any breaks. This will assure that you are going into a caloric deficit which means you are burning fat.

A great piece of workout equipment that I tried out last summer is the TRX. It works really well if you know how to use it. Cool thing is, is if you purchase one of these baby's it comes with a how-to video showing you just what it's capable of doing for you. Oh, and It also comes with a book showing you multiple workouts geared to giving you the desired body shape you are after. If you're interested in trying it out, you can get one here!

Well, now that I've given you some advice and workout tips, I hope you put it to good use. I bet you anything that if you commit to doing this for at least 5 times a week, you will see results. Just keep at it and don't give up. Your fitness journey should never end... Every day should be a new beginning to something new and something greater.

Signed,
TRU FitGirl

-Aspire to become someone greater than the person you were yesterday. <3