So you are working out consistently, hitting the gym hard, trying to grow your booty and instead, you see it shrinking! Indeed it can be very frustrating to see your hard work in the gym reap you minimal results.
I am going to give you a list of what might be going wrong in your nutrition or training.
My Top 10 Tips:
1. Be careful of doing too much cardio! You may burn away all that muscle you’ve been working so hard to build! 2. Sitting too much! When you sit for long periods of time, your hips are in prolonged flexion, shortening the hip flexors and causing them to get short and tight. Take frequent breaks from sitting and do hip flexor stretches 3. Activate! Simply put, glute activation is waking up your glutes. It makes the connection from your brain to your muscle and gets the muscle fired up and ready to do some work. 4. Look at the WHOLE picture! Are you seeing all your progress or just focusing on your bum? Don't be too hard on yourself . Take some progress pics to get a more realistic view of your progress.
5. Choose BUILDING exercises. You need to lift heavier to see changes. Focus on building muscle! Some of my favorite booty building exercises are: Barbell Hip Thrusts, Cable Glute Kickbacks, Sumo deadlifts, Barbell Glute Bridges.
6. Clinch the waist! Slimming down your waist can make your tush look bigger. A clean diet in combination with some cardio and targeted strength-training exercises will help you snatch your waist.
7. Are you eating ENOUGH? You may not be eating enough to build muscle. Muscle needs fuel to grow!
8. Up your protein! Most females need about 0.8 to 1 gram of protein per lbs of body weight. Hit your protein goals to keep your curves.
9. Be PATIENT!Building muscle takes a LOT more time than losing weight…. be patient! It may take a few months to see results...
10. Work with your genetics! Access your body and be realistic.
