Building a booty. 

An awesome butt is what every girl wants, including myself. I do not have the biggest butt or have a butt anywhere near how i'd like it to be, but (lol).. my glutes have actually improved drastically compared to what they were. 

Imagine going to the gym, lifting heavy, doing squats, focusing on glute improvements..only to have smaller glutes? It's actually a pretty regular occurrence. People forget the importance of nutrition when it comes to building muscle. So, I'm going to write a little post on how to build the glutes. 

When we workout, we get little microscopic tares in our muscles. This is no different from our glutes, the body needs sufficient fats/carbs/protein to rebuild this muscle tissue bigger and stronger. 

So what foods should we be eating? 
firstly, PROTEIN. Containing all the Amino acids we need to build muscle. The best proteins being 
Eggs
Fish (Salmon, Tuna, Tilapia)
Poultry (Chicken, Turkey)
Beans/ Legumes
Lean Red Meat
Whey

Do not forget your carbs and fats! A huge misconception of these foods is that they make you fat. You need carbs and fats to build muscle, especially a bigger butt. In fact, healthy fats actually promote fat loss weirdly enough. This is because, if your body gets no fat..It'll hold on to all that it gets. So please do not avoid these foods, your butt will thank you. Eat wholefoods, full of anti oxidants, vitamins and minerals, these will support muscle growth and development. Foods like: 

Mixed Nuts
Leafy Green Vegetables
Broccoli
Tomatoes
Sweet Potatoes
Quinoa
Oatmeal (Not Instant)
Berries

Remember to eat well, I do IIFYM..Which means I don't eat clean exactly, I eat according to my goals. I eat mainly clean foods as they work well however. If you want a big ass to little waist ratio..it makes sense not to eat too many refined sugars/processed foods. 

Exercises: Just get them glutes working!! As long as you feel the burn on your glutes you're doing well, but here are my favorites! 

- Squats (barbell) 

- Hip lifts/raises

- Donkey kicks (on smith's machine)

- Bulgarian split squats

- hip abductor machine (reverse)

- Dead lifts 

- Lunges 

- Step ups 

- Cable kickback

- Kneeling squats 

To construct a glute workout choose 4-5 of these exercises and try 4x12-16 of each. Remember to keep correct form, focus on squeezing the glutes, and try and lift as heavy as possible (without injuring yourself of course) don't count the reps, make the reps count. 

I know this sucks, but some of us..are actually blessed with a better butt. A lot of it is down to genetics, you can't choose where you gain fat..if I could I know where I'd put it. We can only make the most of what we've got.

Remember, the glutes..like any muscle take time to grow. Have patience. I'm very sorry to tell you but women have very little testosterone ..which in one way is very good thing, but not great for building muscle. Don't give up, work for your butt! Here's to getting the best damn glutes we can possibly get!