Simultaneous fat loss + booty gains = error 404
So, you want to shed a few pounds, get skinnier, and build a big beautiful butt? Then I have 2 news for you, a good one and a bad one. The bad one is that it’s impossible to accomplish those two tasks at the same time. Simple science: fat loss requires a calorie deficit+cardio, while booty gain requires a calorie surplus+glutes workout, duh. I even have the whole article about how calorie deficit works. It tells you everything you need to understand the process of fat loss and apply it to your specific case: 1 Rule That Absolutely Guarantees Fat Loss.
Good news is that it’s absolutely possible. You just need to have a clear plan and follow it. In this post I’ll write down the outline for you and if you follow this plan, I promise, you’ll become a fit girl with a grabable (is it even a word?) booty. If you end up procrastinating and cheating on your plan midway, no worries, get up and keep going. Remember, it’s always better to take longer to achieve the goal, than to give up.
Are you ready to become the fittest and sexiest version of yourself? Let’s do it! Be a badass with a good ass, yo.
Where to start
So, there are gonna be two steps:
- fat loss
- booty gain, aka muscle gain
The recipe for building a booty is a calorie surplus + glutes workout. If you your calorie intake isn’t higher than a daily norm, your butt won’t grow. If you are skipping weight training, your butt will probably just get fatter as well as the rest of the body. Here is the trick: when you eat more than needed and lift weights, you build beautiful muscles. When you eat more than needed and don’t lift weights, you gain nasty fat. Sad, but true.
Don’t repeat my mistake that I made a few years ago! Building a booty, while you have extra weight, isn’t the best idea. You’ll get bulky with glutes workout and bigger in size since no fat will go away while on calorie surplus. You’ll put on some quality muscle on top of your fat, but you’ll have to go through a transformation phase before finally uncovering your muscles from a layer of fat.
Do it the right way: lose excessive fat and then start putting on quality muscle.
Step 1: Lose Fat with cardio, yet preserve muscles
Many girls ignore cardio, and the only cardio they ever do is running to the weights section in the gym. Yes, weight training is great and is absolutely essential for building muscles and keeping them toned. However, don’t forget about the classics: cardio is an extremely efficient tool to lose fat because it uses much energy.
Weight loss process is all about energy in and out, so it’d be irrational to disregard such an effective tool for energy expenditure as cardio exercise. However, you still need to combine it with weight training 2-3 times a week. It’s crucial to maintain your muscle mass and look toned. Without weight training, you’ll be losing muscle mass, which will make your muscle tone disappear.
The bottom line: create a calorie deficit, concentrate on cardio, but include some weight training + glutes workout as well to keep your muscles toned (it won’t build them though.)
Call to action: go ahead and calculate your daily calorie needs using a built-in calculator on this page. After you calculate that and multiply by an activity coefficient over there, come back here. Now, to lose fat, you need to eat less than what your body needs. I’d recommend cutting it by 20%. For example, if you need 1,500 calories a day for maintenance, you should eat only 80% of that number. Some basic math:
1,500 * 80 / 100 = 1,200 calories.
That’s what you need to be eating. Don’t forget to eat enough protein, which is about 0,4 grams per pound.
Step 2: Build that Sexy Booty via Glutes Workout
So, you’ve lost some fat and are ready to change the game. What should you do next? Work your ass off, girl. Both figuratively and literally. Get a gym membership and visit it regularly. Don’t repeat my mistake of getting super excited and working out with weights every single day for a few hours. I know, you can’t wait to start working, but more doesn’t equal better in this case.
I’d recommend working on the same muscle group every other day, so your muscles get rest. It’s absolutely necessary. Why? Because when you work out your muscle tissue ‘tears’ and when you rest, your muscles grow stronger. So, don’t skip on rest. If you want to work out every day, then split your workouts by days; for example, legs and butt on MWF, while arms and chest on TRS. If you feel a little sore, it’s okay, go work out as long as you have had a rest day.
Consume more calories than needed. Your calorie needs will change after losing fat, so calculate it again and create about 20% calorie surplus, so you’ll need to eat 120% of your daily needs. Some clarifying math again, let’s say your daily needs are 1,400 calories:
1,400 * 120 / 100 = 1,680 calories.
That’s what you need to eat to keep putting on muscle. Working out is huge at this point, otherwise, you will gain fat. Make sure you eat enough protein for your booty to build. It’ll be about 1 gram of protein per pound. Do exercises with resistance bands, glutes workout, squats, lunges, and deadlifts. There are tons of exercises to build a butt.
Disclosure: I thoroughly test every product I review and the opinions expressed here are my own. I’ll be compensated at no cost to you if you purchase a product through one of the links, but I in no way allow that to impact my reviews.
I highly recommend purchasing this set from Amazon: 5 Resistance Bands, Instructional Booklet, Carry Bag, eBook and Online Videos. Sometimes it has a big discount, so make sure you get it while on sale. This set provides you with everything you need for glutes workout to build a booty: resistance bands, clear instructions, a bag to carry it to the gym and back, and workouts explained in video and book formats.
Also, you may check out Jillian’s DVD: Jillian Michaels Killer Buns & Thighs. Is there anyone who haven’t heard of Jillian? She is a queen of workout DVDs, the best in the DVD industry admired by millions of fans.
What do you find more fun: cardio or weight training? Have you tried to build a booty before? If yes, I’d love to hear your experience and maybe some advice for girls who want to start.