🍑 8 Tips For Building A Better Booty 🍑
Is your fitness goal to have a tighter, firmer butt?
Along with getting stronger and fitter, a lot of females and males out there all want to build a better backside. Why? It's because if there is one muscle group that should be made a priority, its the booty.
Don't wait. Follow these tips and get started now!
1) Squeeze those cheeks!
Focus on really squeezing the glutes through the whole exercise movement. This will help shape and tone the muscle.
2) Get squatting!
And lots of them. Squats will give you a rounder and firmer shaped bum.
3) Do all the squats!
Back squats. Front squats. Hack squats. Combining all of these into into your work out will really help shape and tone your booty.
4) Do walking lunges and try these with dumbbells.
This is a good exercise for anyone who can’t make it to the gym. Lunge around the house or back yard until you feel the burn.
5) Fix up your diet.
By cleaning up your diet and sticking to a regular workout routine your body fat will start decreasing which will give your bum a more lifted and firmer look.
6) Go wide and deep with your squats!
Make sure you are squatting low enough to feel the burn in your glutes when pushing back up.
7) Change it up and train one leg at a time.
I don’t mean squats, deadlifts or any exercises like those. Try using one leg on machines like leg press and really pushing through each rep with your heel.
8) Try using booty bands!
I have heard a lot of good feedback and seen some amazing results from some girls who use these all the time!
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Recognize your talents and ability’s and give thanks ! So thankful for my strength. Give every ounce of your soul to your workouts and you will know what victory is “ #tonyrobbins@tonyrobbins
2 9a minute ago
As I sit here and contemplate the last year of my life I can’t help to think about the transition I’ve made. I can’t help but be thankful for the opportunities I’ve had. It’s scary in the beginning. From the unknowing, to the doubts, fears, moments of highs and lows. At least that’s what society tells you. “Be fearful of being someone different, be fearful of being alone, be fearful of chasing your dreams.” At some point however, you have to be bigger than what everyone else thinks. Each day is a day for opportunity. That’s what we MUST accept. If we allow opportunity to slip through our hands, then subconsciously we are putting “fear” into our soul. Each day must be calculated. Each day must be FEARLESS. Strap the belt on. Do what you know will bring that happiness into your life. It starts with you. #babyassboy
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37 21173 hours ago
WHY YOU ARE NOT LOSING FAT by @thefitnesschef_
If you feel the need to eat vast amounts of calories at the weekend, either your overall method is not working (not enjoyable) or you’re underestimating the consumed weekend calories. As you can see, calorie excess on the weekend (because you feel you worked hard during the week) can actually nullify that so called hard work. In fact, in this case it is counter productive. The question I would ask is; is your daily calorie target realistic? Do you even have a calorie target?
My second point is that perhaps you’re unaware or underestimate the sheer volume of calories consumed over the weekend. You relax and feel you deserve ‘a break’. A break from what though? If you do it right, you shouldn’t really need a break. If you have a negative outlook on the process it’s either; not going to last or you’ll fluctuate up and down in consistency. Both of these will limit results.
Forget the specifics of this post for a second. I’m emphasizing that, by whatever means, you cannot lose fat if you are not in a calorie deficit over a sustained period of time.
If you’re just starting out in a fat loss mission, I’d recommended tracking the daily calories you currently consume (accurately!), and then deduct 10-15% off of that daily number, track and hit that number on average each week. Once you see progress after a few weeks and more fat loss is the aim, deduct another small amount... and so on, until you reach a position you want to maintain. By then you’ll have a good understanding of nutritional information/portion sizes in food and probably don’t have to continue tracking. It takes time.
Or, focus on a weekly calorie number. So, if you consume high calories one day, adjust the next couple of days so that it’s still the target average. If you know you will consume more calories, plan to reduce calories 1-2 days before to offset the damage - again, so that the weekly average is still on target. It really is about averages and it really is that simple.