Why? Having a smaller mid-section is a huge factor in how big the booty appears. If you want this adorable glass-hour-shape, you not only need to do booty exercises, you also need to keep up with ab workouts. Train for three times per week so your butt muscles can have some time to recover and grow. This will then lead to muscle reduction instead of muscle build up. If it hurts, that means you are doing it right.Ĭonsistently working out the same muscle groups too frequently is counter-productive and will result in muscle break down instead of muscle growth. You need to consistently train at least three times a week. Training once a week will not lead to significant muscle growth. By increasing your sets, reps or the weight you are using during the exercises, you keep making progress. If your workout is not challenging, you won’t see results. In a nutshell: If you want a sexy bum, make sure that you have a balanced diet of protein, complex carbohydrates, vegetables, fruits, and healthy fats. Nuts, coconut oil, avocados and salmon, for example, are loaded with healthy fatty acids that offer a range of health benefits. The right kinds of fat can actually be good for you and your curves. It’s also important to make sure you’re getting enough fat in your diet. Plus, the production of insulin increases and as a result, your blood sugar levels spike, which promotes the storage of fat cells, typically in your belly area. These foods are typically packed with sugar or salt and have little or no nutritional value. Stay away from bad carbs which you can find in any kind of junk foods, candy, white bread, white pasta, artificially modified foods and soda. Complex carbs, such as whole grains, sweet potatoes, legumes or beans are perfect for your body. Make sure that you’re only consuming the healthy kinds, which are packed with tons of minerals and vitamins. The good ones will help you to grow lean muscle mass (and a big booty), the bad ones will eventually make you fat. There are good and bad carbs (also known as complex and simple carbs). Having a protein shake right after your workout makes it easier to get the proper amount of protein your body requires. If, for instance, you weigh 55 kg, try to shoot for around 70-80 grams of protein each day. I would recommend consuming about 1,5 g of protein per kilogram of your body weight each day. If you are working out regularly the minimum amount of protein your need daily is 1g per kilogram of body weight. Without adequate protein, you can do all these exercises and not get a round butt. You can also use any knee-level platform for a step up, which works the same muscles.Īs we know, protein is essential for muscle growth and recovery – this also applies to your butt. For those who need a glute-boosting cardio exercise, go stair running! Find the steepest stairs you can climb (or climb two or three steps at a time) and slowly “lunge” yourself up the stairs. Moreover, excessive cardio exercise can break down muscle tissue. Not all women are naturally blessed with a well-rounded butt… We tell you exactly what you should do to make your booty pop!ĭoing a lot of cardio is great for your weight loss and overall body health, but will not help you get a big butt.
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