How To Eat For Maximum Glute Gains
Youre going to need extra calories to grow your glutes. Not junk calories but healthy calories. Heres a meal plan you can follow and modify to your liking.
But remember, you must be in a consistent calorie surplus for your glutes to grow. If you dont you will never see gains.
And we want results right?
So dont skimp on your diet, you need both the workout plan AND nutrition for this to work.
What Should I Do After The 14 Days?
Start from Day 1 again, but this time add more weights or add an extra full set.
So, instead of doing the entire routine 2 times, do it 3 times. This way youll keep challenging the glutes to grow even more.
How Long Should I Rest In Between Each Set?
If youre going to add weights like a dumbbell to do these routines then you can rest 30-50 seconds in between sets.
However, for those of you who wont be using weights keep the rest 20-30 seconds in between sets.
Why? Using weights will create more demand on the glutes, therefore, will need a little more time for recovery.
When training with just your body-weight keep the rest times short to keep up a good level of intensity.
Now Get Started!
What are you waiting for?
Start hitting those glutes and make gains but remember to stay consistent and give your 100% effort.
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Knowing What To Eat To Gain Muscle Also Means Avoiding Junk
When trying to build muscle and not add fat, getting the right balance of nutrients and calories is essential. Your clients will have little room for so-called empty calories. In other words, they need to avoid junk food.
In addition to the protein-rich foods and complex carbs, like brown rice and quinoa, have your clients fill out the rest of the days calories with mostly vegetables. Some fruit is good too, especially before a workout. The kinds of foods that wont help with muscle gain and that should be avoided include:
Alcohol. These are truly empty calories with almost no nutritional value. Also, drinking can make it hard to work out the next day.
Added sugars. Natural sugars from fruits and vegetables help fuel workouts. Added sugars in processed foods only promote fat gains.
Fried and processed foods. These kinds of junk foods may have protein, but the fats and additives can increase inflammation and support putting on fat, not muscle.
Gaining muscle is a long-term goal. If you have clients interested in putting on muscle, help them get there more efficiently and effectively with a great workout plan and a healthy, protein-rich diet.
Interested in nutrition and coaching? Check out the ISSAs course for Nutrition.
How Long Do I Have To Work Out Before I See Results
There’s no straight answer to this as it all depends on the individual’s consistency with working out, diet, genetics and sleep schedule.
“There is really no time frame, as we all know Rome wasnt built overnight,” Dotson says. “It takes time, effort and patience. Also, genetics plays a huge part in formations of the body.”
If you are consistently hitting your workouts, getting adequate protein and have a good nutrition plan, you could start seeing changes at the end of your first week.
“But it can take a few years to be exactly where you want to be,” Sims says. “I personally had the most noticeable change in my first 3 months of my booty building journey where I went from 32 inches to 36 inches in my glutes. But be patient with your journey and dont rush it or get frustrated.”
The key thing to remember is to never compare your progress to anyone else’s as we’re all unique. Some people may find it easier to have a bodacious booty while others will struggle to build muscle.
Happy booty building!
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The 17 Day Glute Workout Schedule
Youll be hitting the glutes 2 days back-to-back and rest on the 3rd day. Heres how it will look.
IMPORTANT NOTE: X2 means you will do the entire routine 2 times. X3 means you will do it 3 times. Also, make sure to watch the videos for each routine so youre doing the exercises correctly.
Day 17: Routine 13
Using Supplements To Gain Weight In The Butt
Some supplements are great for weight gain – especially helping ensure that youre gaining quality weight: more muscle and less fat. These high-quality nutritional supplements combine effective, healthy ingredients to support every step of the training, recovery, and growth process.
The role of a supplement is to boost your appetite and metabolism, support better hormonal health, and protect you from muscle-breakdown. These are all keys to improving muscle gain and helping you build a bigger, stronger butt while you gain weight.
Supplements like AppetiteMax offer a great helping hand to make sure that the weight you gain is sculpting your butt while it grows. It ensures theres more muscle, less fat, and thus a better result in the shape as you gain weight.
The quality of weight-gain is key to achieving that goal, and supporting your diet and exercise habits with an effective weight gain supplement is one of the best advantages you can give yourself.
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Be In A Caloric Surplus
It is challenging to make new gains in the gym if your body doesnt have enough calories to burn from all those foods that make your butt bigger.
Not only do extra calories go to your bum, but they also give you the energy that you need to get through your harder leg days.
You have to be careful with being in a caloric surplus because if you overeat too much, you may end up gaining fat quickly instead of a steady rate of both fat and muscle.
A general recommendation is to be in a daily surplus of 500 calories to gain a pound a week.
The Myth Of ‘spot Gaining’
Weight loss and weight gain work in similar ways. Just as there’s no one way to spot reduce fat in specific areas of the body, you can’t exactly gain weight strategically either.
To gain weight, you’ll need to take in extra calories each day, also known as a calorie surplus. That extra fuel supports a demanding workout program, provides nutritional support for muscle growth and gives you energy to gain pounds.
As there is about 3,500 calories in one pound, by increasing your calories by 500 to 1,000 calories per day, you’ll gain between 1 to 2 pounds per week, according to the Mayo Clinic. However, if you want a majority of your weight gain to go to muscle, increase your calories slowly.
Increasing your protein is another way to boost muscle gain, according to the National Academy of Sports Medicine . Increasing your protein will give your body the fuel it needs to build muscle. Depending on your body type, you can increase your protein levels as high as 2.2 grams per kilogram of bodyweight.
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Can Certain Foods Give You An Hourglass Shape
While it would be nice to eat your way to an hourglass figure, no food has the power to give you a bigger butt or breasts. Gaining weight can increase the size of your chest and booty â but it’ll also make you gain weight in other areas, and where you gain weight comes down primarily to genetics.
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However, healthy foods can help you gain weight and, combined with a targeted exercise program, help you build muscle to help enhance an hourglass shape.
Protein Drives Glute Growth
Proteins are broken down into amino acids in the body. These are key because your body uses them to build muscles, turning food into glute muscle mass, for example.
High-protein diets are key to building more muscle mass and improving performance. These both contribute to bigger glutes, as you improve what those buttocks can do and the training you can use them for. This means more long-term potential for growth – and a strong butt is never a bad thing.
Protein sources are commonly meats, seafood, dairy, certain beans and pulses, and a handful of other healthy foods. More protein is better, for most people, and you can improve your intake by building meals around these protein sources to improve metabolism, muscle gains, and reduce soreness.
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Foods To Make Your Butt Bigger In 2022
Building a bigger butt is key to performance and aesthetics alike, and in this article, we list the 7 best foods that make your butt bigger!
The glutes are some of the most important muscles in the body. Whether youre seeking thickness, strength, power, or performance were here for you today, explaining food and butt gains, how to make the most of your diet, and how to turn nutrients into glutes.
Lets get started with the unpleasant truth about building buttock mass…
High Fat Foods Like Eggs And Dark Chocolate Help To Develop Body Composition
If you’re curious about what body composition is, it’s the amount of fat, bone, and muscle that you have in and on your body. Doctors tend to keep up with body composition in order to make sure that you’re maintaining a healthy weight .
That said, remember that what makes for a fuller butt is fat? Believe it or not, there are some fats that are actually pretty good for you. For instance, monounsaturated and polyunsaturated fats work together to lower your disease risk and high fat foods like eggs, dark chocolate, and flaxseeds can all help to build your body’s composition.
According to one study, women who consumed healthy fats for 16 weeks actually noticed that their fat and muscle mass increased while their inflammation and blood pressure dropped. That’s definitely the kind of body composition odds that you want to see if you’re trying to get a bigger butt.
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Does Fast Food Make My Butt Bigger
This is a very popular misconception. By eating a lot of junk foods its easy to think that your butt will get bigger but whats happening really is youre destroying your body.
Remember that you only want get a bigger butt and not bigger belly, arms and legs.
Thats what will happen if you eat pure junk foods. You will gain some weight on your butt however, you will get with it a lot of belly fat, flabby arms and the list goes on.
Lets not forget to mention that the fat you gain on your butt as a result of eating junk foods will make it saggy and floppy.
So the point is, just binging on junk food will not help.
Getting a bigger butt will definitely add to your sex appeal and confidence because its one of the most desired assets in this modern age.
Youre about to discover some super foods that will help you achieve your butt goals.
Now remember, these arent magic foods therefore, by themselves they wont work. Adding them alternately in your daily diet along with proper booty workouts will give you fantastic results.
How Can Foods Help You Get A Bigger Butt
Foods may make your butt bigger
Your butt is made of glute muscles and fat layer. To enhance the appearance of your butt, you not only need to increase the size of the glute muscle but also add a fat layer to make it appear round and shapely.
Foods rich in protein help increase lean muscle mass, and high-calorie foods help add the fat layer. But that does not mean you may consume junk food! Heres what you must add to your diet.
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Exercises To Grow Your Glutes
You can’t just eat your way to a bigger butt unless your genetics are set up that way and even then you’ll probably want to hit the gym to tone up the booty. Squats are good, but there are so many other exercises that can help as well. .
Dotson recommends doing dead lifts, glute bridges and donkey kick backs, but he also warns against performing these workouts improperly. It’s important to have correct form so that you can get the most out of your workouts.
You should be doing glute focused exercises that work all parts of the muscle, Smith recommends, but barbell hip thrusts are “king.”
“The glutes are a muscle just like any other, they must be trained in isolation and compounds for best growth,” Smith says. “You’ll need load, intensity, volume, frequency and, most of all, the knowledge of how to contract, program and the right cues when moving in the gym.”
“Some days you want to hit all three for a powerful jam packed workout, but separating them and focusing on the burn individually helps you learn what workouts target what, making the separation of the exercises easier,” Sims says.
Beans And Other Legumes
Theres a reason your mom told you to eat your beans and rice growing up. Beans and other legumes are extraordinarily rich in protein while remaining low in saturated fat and cholesterol.
Theyre the perfect diet food for weight loss that wont leave your booty falling flat.
Beans and legumes are full of plant-based proteins, but they also offer your body other micronutrients like magnesium and potassium. These minerals are highly beneficial for people with high blood pressure and other forms of heart disease, and theyll supply your body with plenty of sustained energy throughout the day.
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Without Consistency Growth Will Never Happen
Gains that occur gradually over time and get large over time are referred to as slow gains.
Therefore, you must maintain a consistent training regimen. Glute training should be done at least 3-4 times per week.
If you focus on just a few days of the week and skip the rest, your glute gains will be sluggish. Consider not only what you can do now but also how far youve come.
How Knowing What To Eat To Gain Muscle Leads To Better Results
If youre trying to get muscles that are bigger and stronger, working out is key. Strength training breaks down muscle tissue. During recovery that tissue rebuilds stronger and bigger.
But, your body cant create that new muscle tissue out of nothing. To make gains you have to have the right nutrients in your body to construct muscle.
This means that what you eat, and how much, is essential in making muscle gains. Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue.
Furthermore, if you arent eating right you wont have the energy to do the workouts that lead to muscle gain.
To make the most gains in muscle mass and strength you need:
Enough calories total, each day,
And adequate protein to actually rebuild more muscle tissue.
If you eat a lot of protein but not enough overall calories, youll struggle to be able to workout to build more muscle.
If you eat enough calories but too much junk and not enough protein, your body wont be able to build up muscle tissue and will gain fat instead.
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Foods That Go Straight To Your Bum
Growing your booty isnt necessarily the easiest task. Still, its an attractive look that many people aspire to have.
In general, building muscle takes a lot of work, but you are at least able to choose where you gain muscle.
With fat, its entirely up to genetics where you lose and gain first.
Nutrition plays a significant role in adding muscle to your frame, and Im excited to share foods that increase hips size as well as foods that grow your butt.
Ive been a nutritionist for years, helping clients transform their lower half by training hard in the gym and eating plenty of wholesome, healthy foods that make your butt bigger.
Thats how I know you can, too!
Keep reading to learn about foods that make your butt bigger!
How To Make Your Butt Bigger
Growing your glutes can be a difficult process. How quickly it happens depends on certain factors like your genetics, exercise regimen, and whether or not you are consistently consuming foods that go to your butt.
Of course, you have no control over your genetics, but you can decide what daily habits to develop.
Anyone can make their butt bigger if they are willing to be consistent and put in the work. Like any other muscle, it takes time to grow your glutes. Results usually start to show after a month or so.
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Start Eating More Than Usual
Glutes cannot grow without good food.
They are fueled by additional calories with higher protein sources.
The quantity of calories one should consume is determined by ones training intensity, ones bodys metabolism, and the initial weight of the individual.
With diet you should be more strategic.
On training days, increase your intake especially protein, while on non-training days, decrease it.
Macros For Growing Your Glutes
In case you didnt know macros are Protein, Carbohydrates and Fat.
Protein Is King
Protein builds and repairs our muscles so its pretty important. But you dont need to go nuts and you certainly dont need supplements to get enough.
You need about 2 grams of protein per KG of body weight, So if youre 55 kgs you need around 110 g of protein throughout the day.
Ive put together a list of 51 Protein Sources so you never run out of protein sources to try.
Carbohydrates Are Your Friend
Carbs play a huge role in muscle growth.
Protein helps to build and repair muscle but carbs do too are they are the fuel that allows that growth to happen. So by avoiding or minimising carbs you are potentially losing a huge amount of muscle building potential.
Carbs are not the enemy , society and the media give them a bad reputation but there is a big difference between high quality complex carbs from whole foods and simply sugary carbs from processed foods.
Refined and processed carbohydrates spike blood sugar and insulin levels which actually stifles muscle growth and increases fat storage potential.
Complex carbohydrates however are a fantastic source of fuel for muscle growth such as oats, brown rice, quinoa, beans and vegetables.
A guideline amount of carbs is around 2-4 g of carbohydrates per KG of body weight.
So for a 55kg female thats between 110-220 g per day.
Fat Is Not Evil
Aim to consume about 0.8 g of fat per kg of body weight.
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