3 things you need to know about growing your 🍑
I say this all the time, but you can build the body you want with enough intention. These are three of my biggest tips for growing your glutes. The one thing that took me a while to grasp the concept of was eating enough protein. I had to realize that even with me working out and training glutes twice a week I still was hindering my process by not eating enough protein. I still fall short some days but most of the time I’m hitting about 200g of protein. Now, of course, with increasing protein that can lead to increased bloating. To combat that I make sure that I focus on high fiber foods and take my Oxygreens and kombucha.
Above all, make sure that you have patience and give yourself grace ❤️
So many of us are on a journey to build a booty, and trust me, I've been there! It's not just about lifting heavy; it’s a holistic approach. Building strong glutes, leading to that incredible glute transformation you dream of, really comes down to a few key pillars. One of the biggest questions I get is, 'how many times a week should you train glutes?' From my own experience and what I've learned, hitting your glutes 2-3 times a week is ideal. This frequency allows for enough stimulus for growth while also giving your muscles adequate time to recover and rebuild. Remember, muscles grow when they rest, not just when you're in the gym! When I started my glute training journey, I focused on compound exercises like hip thrusts, squats, and deadlifts, as these hit the glutes hard. Then, I'd add isolation work like glute kickbacks or cable abductions to really sculpt. A game-changer for me was always focusing on increasing weight or reps over time – that's progressive overload, and it's non-negotiable for growth! Don't forget that mind-muscle connection; really focusing on squeezing your glutes with every rep makes a huge difference. Beyond just the reps and sets, what you put into your body is just as crucial. While the original article touched on protein intake, aiming for 200g, I want to emphasize the importance of a slight caloric surplus. To truly grow, your body needs more energy than it burns. This doesn't mean eating everything in sight, but being intentional with nutrient-dense foods. Don't shy away from complex carbohydrates; they fuel your workouts and help with recovery! And healthy fats are essential for hormone production, which plays a vital role in muscle growth. I found that spreading my protein intake throughout the day, ensuring at least 40g per meal (like that delicious plate of chicken and green beans!), really helped with absorption and satiety. Finally, and this ties back to the patience and intentionality mentioned earlier, recovery is your secret weapon. Prioritizing 7-9 hours of quality sleep each night allows your body to repair and grow. Managing stress, staying hydrated, and incorporating active recovery days (like light walks or stretching) can also significantly impact your results. Remember, this is a marathon, not a sprint. Consistency in both the kitchen and the gym, coupled with self-grace, is what will ultimately lead to that amazing booty transformation!
🔥 this is what I’m trying to do in the gym. In which ways were you able to get more protein? Did you drink shakes ?