Junky processed foods, including chips, crackers, snack mixes, cereal bars and most packaged bread, deter your buttock-toning process. These foods are high in calories and low in nutrition, especially protein, a key muscle-building nutrient.
No to junk food
This is because overeating is easily triggered when junk is concerned, so it's better to just avoid it. This is anything that would set you back, such as: chips, crackers, candy or cakes. “Instead choose foods that will help build your butt muscle mass (those high in protein and healthy fat).
Whether you're training for performance or aesthetics, adding weight or resistance to hip extension movements is the key to growing and developing the glutes.
To gain muscle, you need to be in a caloric surplus. Meaning you must eat more than you use daily. But it's not a short-term caloric load as we'd like it to be. Eating a ton for one day isn't going to help you grow your glutes if you forget to eat the following days.
The hip thrust has been shown to produce some of the highest amounts of glute activity when compared with most other exercises. Research has repeatedly concluded that hip thrusts have higher glute activation than back squats, front squats, deadlifts, sumo deadlifts, trap bar deadlifts, and split squats.
Glute growth generally takes 6-8 weeks to see noticeable changes, however, some individuals may find it takes 10-12 weeks based on diet, training, and body type. When trying to grow your glutes faster, you should train them multiple times a week (2-3X) and make sure you are eating enough calories to build muscle.
Protein-rich food sources like eggs, salmon, brown rice, and quinoa help in muscle building and increase the size of glute muscles. These are rich in protein foods that go straight to your bum and add an extra layer of fat.
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.
If you want the best results, aim to train your glutes 2-4 times a week, focus on heavy compound lifts with a few isolation exercises thrown into the mix, and ensure you get adequate nutrition. Most important of all is rest; the glutes aren't built in the gym – they're built when outside of the gym when we're resting.
Glute-Focused Exercises
Aim to do butt exercises two to three times a week, says Romeo. That'll keep them strong without overdoing it. Also crucial: Making sure you're actually doing the exercises right. "If you're unable to activate the muscle, it's impossible to actually work the muscle," says Romeo.
The more you sit, the less you use your glute muscles. This can make it more difficult to activate them during a workout," he explains. In fact, "it's possible that you're squatting without actually activating your glutes," he says, and if your glutes aren't activating, they're not getting stronger.
There's very little evidence to show that being sore indicates muscle damage or faster muscle growth, or that a lack of soreness means that your workout wasn't effective. See if this sounds familiar: You went to the gym yesterday.
To build muscle effectively, it's recommended to consume about 1.6-2.2 grams of protein per kilogram of body weight per day. For example, if you weigh 68 kg (150 lbs), you should aim for around 109-150 grams of protein per day to support your glute gains.
Avocadoes – the fruit is rich in healthy proteins, fats, fiber, magnesium, potassium, vitamin B6 and vitamin C thus making it a must-have in your diet if you want to have a big butt.
Sitting also contributes to muscle imbalances and weakness. Due to lack of activation, you could develop weak glutes and, possibly, even flattened glutes. So, getting up and taking a walk every hour, at the least, will keep your glutes strong and support your legs.
You aren't eating enough
If you're serious about building your glutes, then you need to eat in a calorie surplus. This means eating more than you typically burn. The extra calories will be used as fuel to grow your muscles. After all, the glutes are the largest muscle in the body!
The shape of the buttocks is defined by muscles known as the glutes. That's the gluteus maximus, gluteus medius, and gluteus minimus, as well as the fat that lies over them. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help give you a tighter, more rounded look.
We recommend eating 200-400 calories over your maintenance calories every day (maintenance calories are the amount you'd need to eat to remain the same weight). So if your maintenance calories are 2000, then to build the glutes you should be eating 2200-2400 each day.
You can overdo it with glute exercise. If you overwork your glutes, they can become tight, leading to pain in the lower back or leg. This tightness can also negatively affect posture, making it hard to walk or stand up straight. The best way to avoid overtraining the glutes is with a diversified exercise plan.
Which protein type is best for buttocks? Out of the different protein types, whey protein contains all the essential amino acids needed by your body for muscle growth in good amounts.
Just like any other muscle group in your body, your bum will need regular activation through exercise in order to grow and stay toned. Cardio is a great way to do that since it helps your bum muscles contract, as well as increases blood flow to the area to help the muscles repair and build back stronger.
A highly underrated and under-targeted muscle group, the glutes are easy to grow through some simple lower body exercises. Squats, lunges, step-ups, glute bridges, and resistance machines such as the leg press are all great for building your glutes.