Have you been working tirelessly for a bigger, stronger butt with barely any results to prove it? Sometimes there's just something missing, and in this case, it could be the fact that you're simply not taking into consideration some of the most important factors of achieving big butt success.
Here are some helpful tips from two strength and conditioning experts — Bret Contreras, CSCS, personal trainer, speaker, and author, and strength and conditioning expert Tony Gentilcore, CSCS, co-founder Cressey Sports Performance.
- Fat and glutes
Gentilcore notes that the appearance of your butt goes hand in hand with the amount of fat covering your glutes. “There are plenty of people who have decent-sized glutes but they have too much body fat.”
2. So you'll need to decide how much body fat you're looking to shed.
The average female in the U.S. holds onto about 40 percent body fat, while the average male holds onto about 28 percent, according to Precision Nutrition Contreras says that in order to show off the shape of your butt, these percentages need to go further south, with about 15 percent body fat for men and 20 percent for women, “but everyone is unique and some will need to go lower while some can go higher and still have a really athletic looking set of glutes.”
3. To shed that stuff, you'll need to pay attention to your calorie intake.
Balance is always key. Too little food can cause you to always feel hungry and fatigued, therefore causing you to skimp on workouts. Try using an online calculator to get you started.
4. Incorporate the right type of exercise.
Contreras says that “running, yoga, Pilates, and spin classes are all overrated for glute development.” The best choice? Try high-intensity moves like stair sprints and hill repeats which work to target your glutes.
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