Best advice for booty building


Workout tips
  •       LIFT HEAVY! You should lift heavy so that it is difficult to finish the last couple of reps but you should still have proper form, lf you cannot finish with proper form then you need to go lighter until you are stronger. In order to build Curves you need to litt heavy.
  •  It's all about mind muscle connection! It's important to focus on activating your glutes during the entire range of motion to get the most benetit.
  • Don't forget to keep your core strong. Keep your Core tight during exercises to help protect your back and also get an extra burn.
  •  Eat a small meal 30 minutes to an hour before your workout so that you have energy.  If you exercise on an empty stomach you won't have the energy to put in the maximum eftort and get
  • the most out of your workout.
  • Push through your heels in most exercises not your toes. his helps focus on your glutes more.
  • Remember, this program will only work as hard as you do. So give it your all ! 

Eating guidelines
  • Eat about 5-6 small meals a day.
  • Consume a meal high in protein within 30 minutes to an hour after your workout (this could be a protein shake or a meal, or both!).
  • Make sure you are consuming enough calories and protein to repair and build your muscles. If you exercise too much without properly refueling your body with enough protein, you won't be able to build a bigger butt!
  • Drink ALOT of water! 3 Litres a day
  • Eat good sources of protein with every meal- fish, lean meat (turkey, chicken breast,
  • kangaroo), tofu, eggs, nuts, protein powders
  • Eats a lot of green vegetables -green beans,   broccoli, spinach, asparagus
  • Eat carbs rice, sweet potato, whole grains, and quinoa
  • Don't eat any processed or fast food
  • Don't drink any soft drinks
  • Try not to drink too much juice or eat too much fruit as fruits contain a lot of sugar
  • Use coconut oil or macadamia oil for cooking
  • Iry not to eat as many carbs at night or when you are least active
  • Read labels of everything you eat! Store bought items often have hidden sugar / chemicals .


Note: If you main goal is only to build muscle and a bigger butt, I would recommend very little cardio.
If you are trying to lose fat while shaping your booty recommend completing 1-2 sessions of HIIT (high intensity interval training) a week. Interval training involves an active period and a rest period. I like to do HIlT training tor 3O seconds on and 0 seconds off for about 10-15 minutes.
This means you will the exercise at a high intensity for 30 seconds and then rest tor 30 seconds before starting again , Examples of HllT that you could do are sprints on the treadmill
or outside. You can do sprints on an incline to engage the glutes more, Another option is the
bicycle or rowing machine.

Low intensity cardio

A brisk 45 minute walk 3-4 times a week is a great way to burn tat while preserving muscle.

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