How To Eat To Grow Your Butt
Glute exercises are only half the recipe for a spankable butt.
The real secret ingredient in the recipe for rounded Glute Muscles and Booty Growth, is food.
Here is what happened in a YEAR for me after prioritizing my nutrition to grow my butt.
Crazy right?! I was shocked myself when I innocently went to check my golf swing progress from the previous season.
No matter how many Donkey Kicks, Hip Thrusts and Kickbacks, and "Best Exercises for Glutes" instagram workouts you do, if you aren't eating enough of the right stuff, your'e not going to make much progress.
So what do you need to eat to grow your Glutes?
The answer?...
More.
You need to eat MORE.
More of what? and Why? and how do you make sure you eat enough?
Well, the specifics of this answer will be different for everyone, but there are some general rules of thumb that I can share with you that will help you enough food in your diet, without gaining the weight in places you don't want, and instead gaining it where you do ( In those lululemon pants and mom jeans).
First let's dive into WHY you need to eat more food, so you can fully understand your mission.
WHY YOU NEED TO EAT MORE TO GROW YOUR BUTT
Glutes are a muscle. In fact they are your Glute Maximus is the largest and most powerful muscle in your body. (which is why it takes a lot of work and fuel to grow).
In order for a muscle to grow it needs nourishment.
Think of your plant babies... They need rich soil and water to grow big and strong.
Well, the same goes for your Glute muscles.
You need to eat enough of the three macronutrients that make up a fully balanced diet in order to stimulate muscle growth. The three macronutrients we need are Protein, Carbohydrates and Fat, and each of them play a role is muscle growth. Let's dive into each of them and why they are important.
WHAT YOU NEED TO EAT FOR BOOTY GROWTH
Protein is the building block of muscle tissue. It helps repair the micro tears in our muscle fibers, that happen during strength training and exercise. Without enough Protein in our diet to repair these muscle fibers that we tear during our beloved Glute exercises, your butt muscles wont have enough material to grow. So all that hard af work in the gym thrusting and kicking to grow those cheeks, if you aren't eating enough protein you won't see any booty gains.
If you want to gain lean muscle mass you should be eating .8g-1g x your body weight.
Grab my Free Protein Guide to help you get enough Protein in your diet.
Carbohydrates supply our muscles with energy. So, when you are training in the gym, Carbohydrates are the macronutrient fueling those cheeks during exercise. If your body doesn't have enough of this fuel source when you are regularly exercising and lifting weights, then your body will start to break down your muscle tissue for energy during your workouts. See how this would be a problem if you are trying to grow your Glute muscles?! All that hard work in the gym will again, go without reward if you aren't eating enough Carbohydrates. Makes you rethink that low carb diet now doesn't it?
Fats also supply our body with energy - only slightly differently than Carbohydrates. Think of fats as more of a long term energy and fuel for muscle growth game. Fats serve as a fuel source for your endurance. While Carbohydrates are processed much faster by the body and are the immediate fuel source for your muscle's energy during a workout, Fats in your diet provide energy to support the length of your activity. Without enough Fats in your diet, if you are active for a longer period of time (ie. cardio and endurance activities like 60 minutes on the treadmill, running, very active days walking around a lot, and long exercise sessions) your body will again turn to breaking down your muscle tissue for energy. Fats also support the "good" cholesterol, which increase human growth hormone in your body, which then triggers amino acid production, which are building blocks of protein, which then support muscle growth.
So now you see...you need a well balanced, and full diet of all three macronutrients to create the Booty Gains that you desire and work hard in the gym for.
So now let's dive into how you can get all the Protein, Carbohydrates, and Fats you need in your diet, in order to grow your butt.
HOW TO EAT ENOUGH TO GROW YOUR BUTT
Start Tracking Your Food
The first thing we need to talk about briefly is tracking your Macronutrients. Each of our bodies are going to require different amounts of all three macronutrients. The way you can find out what your body needs is by using any free macro calculator - you can find many different ones by simply googling "free macro calculator".
The answers and amounts given to you may vary, but don't get too hung up on the specifics. The point of tracking macros is not to become obsessed with the precision over the numbers, but to instead assist you in the process of eating enough of what you need on a regular basis (if you diet is 80% on/accurate, your'e going to see results)
The macro calculator is going to ask you your age, height, weight, activity level, and desired result (weight loss, muscle gain, or maintenance).
Generally speaking if you are fairly new to lifting weights and macro counting a good place to start to gain muscle is actually "maintenance".
The reason why you should choose "maintenance" is because even though we are aiming to grow muscle, the muscle gain macronutrients split may be too unattainable for you to comply with. Eating enough macronutrients and calories to gain muscle will likely be way more than you can handle eating on a regular basis, and going right into that much food may set you up for failure in two ways.
It will be way more food than you are used to eating, and you won't be able to regularly stick to it, so that could be very discouraging.
You likely are not eating enough calories and enough of the right macronutrients you need regularly already, so eating that much food could create unwanted weight gain.
Choosing "maintenance" is the best place to start to make sure you are getting the baseline and optimal fuel your body needs for all functions, including muscle growth. (The crazy thing is that it is very likely you are actually under eating currently. Even though you have been trying to lose fat and can't. A little confusing I know... but this is a topic for another blog post on it's own... I digress...).
Once you enter in all that information the Macro Calculator will tell you: how many grams of Protein to eat, how many grams of Carbohydrates to eat, and how many grams of Fat to eat.
Once you have those numbers this is when you can begin tracking your food.
A helpful tool for this is MyFitnessPal.
Tracking your food can assist you in making sure you are hitting your Macronutrient numbers for your Protein, Carbohydrates and Fat.
Hitting these numbers (even if it's ball park on a 80/20 adherence basis) is vital to your success for the result you are after. In this case, if you want to grow those buns, you gotta be hitting those numbers to get the results from the work you're doing in the gym.
NOTE: Like I stated above, this is not about obsessing over the accuracy of the numbers. MyFitnessPal and tracking your macronutrients is more like your accountability friend, and a tool to assist in your success. You don't need to be spot on everyday. You can go over and you can go under... as long as you are ball park most days, you'll see progress. Also, using a tool like MFP makes a huge difference. Winging it doesn't really work. Until you are held accountable to seeing and hitting numbers everyday, you won't realize how often you don't eat the stuff you need, or eat stuff you don't need. Use MyFitnessPal as a guide to help you reach your juicy buns dream. Remember... these numbers are attached to a RESULT. If you wan't to see the gains, you have to put in the work to consistently give your body what it needs to create it.
2. Have Food Windows
Food windows are key for keeping up with your nutrition.
If you're one of those people that doesn't usually eat your first meal till lunch time or later, and maybe eats 2x a day most days, then food windows are going to be KEY for your booty growth success.
Food windows are a 1 hour time frame, every 3-4 hours that you eat during. I usually recommend when starting out, to have 4 food windows a day. So that means eating 4x a day.
You should aim to generally keep that same food window. (may differ on weekends slightly or get off course some days, but having your normal food windows can be your guide to eat consistently throughout your day, any day)
Why this works is a few reasons :
Eating 4x a day will help you hit your Protein goal easily
To hit your protein goals you should be eating 30-35g Protein each meal. Split into 4 meals this comes out to 120-140g. Starting out this is a good goal for Protein to hit. Even if your macronutrient split suggests more, starting at 140g will sufficiently cover your protein intake for most people - especially if you're new to all of this. Hitting your Protein goal can be challenging at first because those food are not as readily on hand like Carbohydrates and Fats can be - and mostly take more preparation (meats). So, if you can nail down 140g of Protein consistently, adding 10-20g more later on will be easy - you can always just add a small snack to cover that giving you 5 Meals a day.
2. Reminds you to eat
If you make the choice ahead of time and KNOW you eat between 7-8am for Meal 1, and 12pm-1pm for Meal 2, 3-4pm for Meal 3 and 6-7pm for Meal 4...well when you look at the clock, you know it's eating time.
This helps get you out fo the habit of not eating for long periods of time.
And while this important for booty growth, it's also important for your body to get regular and consistent fuel throughout your day, and give you a thriving metabolism.
3. Helps you to regularly consume the Macronutrients you need
At first eating like this can feel overwhelming because you are not used to being this intentional with food. It can also feel like a lot of food because you don't normally eat full meals this often, on a consistent daily basis, but eventually this will become second nature.
After a few weeks of regularly sticking to this food window routine, your metabolism will catch up, and your body will start to become hungry around those times and you will naturally be in the habit of eating during those times.
By then, it will become a natural habit to eat these amounts of food regularly, and you will be able to consistently and easily hit your daily macronutrient goals that you need in order to build that bum.
3. Start Lightly Food Prepping
I know I know, you probably hate hearing the phrase "food prep" or "meal prep", but it doesn't need to be that deep.
I was a NPC Bikini competitor for 3 years, and my LIFE revolved around strict food prep during that time - so I've been over food prep ever since that time in my life. So hear me out...
Cooking 2-3 different kinds of a Protein 2x a week , and 1-2 core Carbohydrates can help keep you successful with your nutrition goals (it can even be simpler than that honestly because i've found all the lazy girl ways to prep to get the job done).
What this can look like is:
Grilling 1-2 lbs of chicken and steak on a Sunday, and cooking another 2 Proteins on Wednesday, and keeping half of those readily available in the fridge for different meals during the week, and freeing half to take out later in the week.
Cooking a large pan full of sweet potatoes, and same thing here, keeping half of that readily available in the fridge for different meals for the next 2-3 days, and then freezing the other half to take out later in the week. Then doing that again a few days later.
Making a large pot of rice, and doing the same as above.
This method can make a massive difference in the adherence to your nutrition. One of the best parts about this method is after a few times doing this, you really only have to do this 1x a week. You'll notice that you start growing a small stock pile in the freezer that you can grab from on a weekly basis, so cooking 1x per week is enough to keep you stocked.
Other ways that can make "prep" easy is by using some packed food like : Bags of microwave rice, tuna, canned chicken, and Pasta (fast to boil).
Some other easy grab meal prep items you should always have on hand are:
Microwavable oatmeal
Yogurt
Protein bars
Frozen Protein waffles
Protein powder
Jerky
Food Prep doesn't need to look like making 30 full meals you place in plastic containers each week. It can be as simple as having some cooked Protein and Carbs on hand you can use to make different dishes "fresh" each day as you go, and having quick grab options to fill in the blanks in between.
Trust me this will keep your prep simple, AND help you stay successful in hitting your macros.
So there you have it, if you want a home grown, natural built BBL it comes down to your nutrition.
I'm not saying you don't ALSO have to train your butt in the gym, and lift weights, but what I am saying is that if you don't have the nutrition part down, your efforts in the gym will not be as well rewarded as they would be with the right nutrition that provides your body and muscles with the proper nutrients it needs to BUILD MUSCLE.
If you didn't grab it above, here is the link to grab my FREE Protein Guide to help you get all the protein you need in your diet to grow your butt.
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