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the question I'm often asked...How to build the booty


I’m often asked questions about how to build those glutes…the natural way. Is the natural way always easy? No ma’am. Building and gaining can often times be tougher than losing. So how do we do it?


HERE'S HOW TO START


STEP 1 - GAINING MUSCLE IN THE GYM


o Focus on workouts that target & isolate those glutes


Examples: Hip thrusts, glute bridges, glute kickbacks, fire hydrants, single leg glute bridge


o Include workouts that complement the glutes

Although to build the glutes it’s important to focus on glute workouts. It’s also important to include workouts that complement the muscles surrounding the glutes to help emphasize the glutes even more. Try focusing on workouts surrounding the glutes such as your hamstrings, quads, & hips.


Examples: Squats (all forms), Romanian deadlifts, hamstring curls, hip abductions.


* Embrace weights in the gym

One of the most important gym habits for gaining muscle is to be unafraid to add weight to your workout. Muscle is gained by hypertrophy. When working out the glutes add enough weight to minimize the number of reps you complete. To build muscle keep the max reps between 6-8 reps. By 6-8 you should be exhausted. if you're interested in simply toning the booty decrease the weight and increase the reps to about 15-20 reps as your max.


STEP 2 - GAINING MUSCLE IN THE KITCHEN


o Count your Macros

Short for macronutrients, it means to count your carbs, proteins, and fats (your macronutrients). The typical macro breakdown for weight gain is 40% fat, 30% fat, and 30% protein. Meaning for weight gain the aim is to intake approximately this amount of each macro nutrient daily.


o Healthy Macros

The key is to ensure you’re eating clean macros otherwise you risk putting on unhealthy weight

  • Stay away from saturated fats, and minimize trans fats in your diet

  • Monounsaturated & Polyunsaturated fats are your friend

  • Minimize starchy carbs in your daily diet

  • You’re allowed to treat yourself just be careful about over doing it!


FOLLOW THESE GUIDELINES & WATCH THAT PEACH GROW!!!







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