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Pump Up That Butt

how to get a bigger butt At the gym and on the internet discussion boards, many women don’t get the respect of hard training athletes like most men do. It would be easy to blame it all on the guys out there for being sexist and disrespectful but unfortunately if females don’t get the respect they want from their male counterparts, it is largely their own fault.

So many women have fallen victim to the mind set that they don’t have to train hard to get ‘toned’. Maybe they think there are certain exercises that are ‘man’ exercises and that there are ‘girl’ exercises. However, when it comes to changing our bodies, men and women are the same. We can make our muscles bigger or smaller, and that’s about it.

Men have the ability to do this on a much larger scale due to hormonal differences. Women, if you think you are going to train your arms hard and heavy and wake up one day with biceps like Arnold Schwarzenegger….you’re not!

The ‘toned’ look that women desire is a result of increased muscle mass and decreased body fat. Muscles usually have to get bigger to acieve this look. So let’s share some views on how to get that athletic, yet feminine figure that so many are after.How to get a bigger butt

Firstly, as a society what do we look at and consider feminine?  36-24-36? Maybe not those numbers exactly, but that type of body shape still holds true with most. So how do you make this athletic looking, without detracting from the female shape? Well, each person is different of course, but choosing body parts to emphasize over others can really help here. For example, it seems acceptable for a woman to have round and shapely deltoids (shoulder muscles), but if the biceps and forearms are too well developed, its seen as manly. So wisely choosing which body parts to maximize and which ones to minimize can go a long way.

Here are three key principles for looking strong, athletic and yes, like a woman!

1) Maximize your shoulder to waist ratio. For those that have tiny waistlines this could be very simple. Maybe just training the deltoids first is all that is needed. For those who do not have 24″ or less waistlines, this will take quite some effort. Deltoids must be trained first, very hard, and then frequently to get the desired look. Back width also plays a big role in making the waist seem smaller than it really is, so its a close second. Keep in mind that this part of it is exactly the same as what a  bodybuilder would try to do, so you shouldn’t get caught out thinking they have to do ‘girl’ exercises, or feel restrained from doing heavy weights.Don’t shy away from hard heavy exercises for delts and back.

How to get a bigger butt2)Pump up that butt!  How many women have said in the same breath “I don’t want my butt to get any bigger, but I don’t like the way it sags” What they mean is they don’t want their rear to get any fatter. Bigger means fatter in their minds. So many women have given in to the idea that it is just a generic trait that can’t be changed. well guess what? Glutes are just like biceps. The guys out there know that if they want impressive arms, they have to train progressively on certain exercises and force the muscles to develop. Well girls, it’s the same for you.

You are not going to get those perky round butts by doing kickbacks and butt squeezes. You have to do exercises that allow for progression in weight and reps. If you’ve been doing say walking lunges for the past year and still aren’t happy with the way things look from behind, you need more stimulation. add some weight to the exercise and then see some progress. You want the glutes to get bigger while simultaneously stripping the fat away. Have you ever seen a girl with a really tight butt and think it’s too big? Probably not.

3) Control your body fat!  Any woman who is is 20% body fat with no muscle looks smaller and better in clothes than one with the same amount of fat and much more muscle. To have that athletic look most women end up in the 12 – 15% range. In a nutshell, eat your protein and veggies. You are what you eat, and someone who eats 2000 calories of mostly protein, healthy fat and complex carbs will look much different than one that eats 2000 calories of crap-carbs and greasy fats. Its not about the numbers, its about the quality of the foods. Cardio is also a key element in body fat reduction and control. This is where people differ the most. Some women can get by with 20 30 minutes 3 -4 times a week. others have to do 6 -7 days a week and often 45 -60 minutes each time. To achieve 12-15% body fat go with what works for you and your body type.How to get a bigger butt

2 Responses to “Pump Up That Butt”

  1. Kendra R says:

    This post is giving me the inspiration to strive and keep at my daily routine, but I do believe most of the problem is that feeling of not knowing exactly what’s best for your individual needs: I am always afraid of doing an excercise that it’s not ideal for my body type or shape! For example: a few years ago when I was in my early 20s I started to train really hard and I’ve developed too much my calves and arms muscles as a result of doing the wrong repetitions. Now at 34, after stopping the heavier lifting and machines, my arms are still quite muscular and not matter how much I try the muscle is not going down! So yes, like you said in this post, sometimes we can be fearful to do the wrong movement/repetition and make our bum too heavy, big or muscular instead of getting that lovely round shape…in other words no woman wants to get a manly butt, but your post makes it clear that that is not going to happen so it’s reassuring and pointing me in the right direction. Will keep you posted on progress!

  2. […] training as advocated by celebrity trainers, there’s one thing for sure, their motivation to stay in shape is […]

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