🍑🍑🍑Everyone wants to have bigger booty until they find out…You have to eat more calories! Your legs will get stronger too!
1) In general you need to consume more food to build a strong butt with the help of protein as well. (aiming for one gram of protein per pound of body weight. )
2) Each time you work out, you’re breaking down your muscles and encouraging them to rebuild stronger. Yay! But they need the amino acids protein provides to heal properly. Otherwise, you’ll end up breaking down muscle—not repairing it. So even if you’re not that hungry after you exercise, snack on something like cheese and crackers, apples and peanut butter, fruit and yoghurt, or whatever protein-carb combo your heart desires. Your future butt will thank you.
3) Focus on Compound exercises- those that use multiple muscle groups. E.g Squats, Conventional Deadlifts, Sumo Deadlifts, Hip Thrusts, Lunges. Isolation: exercises that generally use one muscle group/movement at one joint ( hamstring curls, stiff leg deadlifts, hip abduction, and adduction.) You need to be signal to your muscle fibres frequently and consistently.
4) Progressive overload has to be done in order to build muscle. This can be done by increasing the weight every week, increasing the reps, sets, adding a pulse or pause, or reducing your rest time (whilst still ensuring you are resting enough in between sets. 5 ) And the main thing PATIENCE!! Nothing happens overnight. Building muscle can take months! Be kind to yourself 🙌💪💪🙏