The first thing we will go over is how squats can and will help your butt grow. Because squats can also make your butt smaller, you will need to know what the difference is.
For a Fatter Butt, Less Sets and Reps
Squats burn calories! They are the single most effective movement for burning calories and reducing fat. The are also the most strenuous movements for the entire body.
A good set of squats will leave you out of breath, exhausted and glycogen depleted. Once your muscles have depleted glycogen they will start the search for other available energy sources, this can mean the breakdown of muscle and fat.
If your goal is a bigger bum, you will want to avoid this. One way to stop this is by doing less reps and fewer sets. Sparing muscle and butt fat, while putting a load on your glutes will demand growth.
Start with a warm up set of 5 to 15 body weight squats, followed by 5 sets of 5 reps with added weight. If you’re just getting started do your best and add weight as you gather strength.
You should progressively and slowly add weight over a 3 month period. Always start with lightweight, you don’t want to plateau after a couple of weeks in the gym.
The amount of times you hit the gym during the week is up to you, but don’t spend more than 3 days a week on the same muscle group.
If you enjoy going to the gym, do this squat routine once every other day and take the weekend off. Otherwise, you can do light cardio, upper body or yoga.
Intra workout drinks or protein will provide more energy without wasting your body’s stored energy, a.k.a, muscle and fat. The key to growth glucose and insulin.
Your body breaks down carbohydrates into sugars, one of these sugars is glucose. Glucose is then stored in muscles as glycogen. Its use there as a ready source of energy for muscle cells.
Your body loves glycogen because it’s so easy to use. If there is no glycogen available, your muscles have to work harder to find energy. The closest thing available is the muscles being used and the fat around them.
So how can we prevent this?, by restoring glycogen. There are different ways you can go about this, specific energy drinks, bars or glucose gels.
Once you feel a drop in blood sugar these products can provide the boost you need to keep going and finish your routine. BUT, this doesn’t meal eat a meal during your routine, keep it to a bare minimum.
You only want to drive through your routine.
Post Workout Meal
Post workout shake – Most of us associate protein shakes with meat heads, but us girls need protein as well.
No, you don’t need a protein powder designed for women, although it can’t hurt. Any good quality whey protein will do the trick, just cut the serving size in half or close to it.
Always eat after your workout routine. After you drink your shake get a meal started. If you work out in the morning eat breakfast, afternoon lunch, dinner, etc..
As long as you’re providing your body protein through foods, good fats and carbs, you will see gains.
The perfect post meal for a girl that is trying to gain weight or grow a butt would be:
- Palm Sized lean cut of Steak or Fatty Salmon
- Pasta , Yam, Oats or any Carbohydrate rich Food
- Small salad with olive oil and vinegar
Glycogen Depletion – This is the goal of any workout. It doesn’t matter if you’re trying to make your butt smaller of bigger. You exercise routine should leave your targeted muscle near depletion.
When you’re trying to grow your booty, you will need to restore your body’s glycogen banks. You can do this by eating carbs, Yams, Sweet Potatoes, Oats, etc.. Should be part of every meal.