There's not too many women hitting the gym now who don't want a solid gym booty ..
Like flared jeans and long hair in the 70s, we'll look back on this era where Jennifer Lopez and many other celebrities used their music and following to spawn a generation of plump derrières.
Whilst it's been achieved by many, and some women from parts of the world are just born with it, there's a lot doing whatever they think is right to get a well rounded booty.
1. Not Enough Protein
In the article above I outline the latest science into the all important macronutrient.
It's too often that people work overtime in the gym and don't allow themselves adequate protein for recovery.
Don't make that mistake!
2. Too Much Cardio
A lot of people have caught up with the truth - if a squat booty is what you're after then cardio isn't the best bet. But then again, lots are still to catch up.
Whilst cardio is important for health and body composition, too much of anything is no good!
A severe calorie deficit paired with too much cardio can lead to loss of muscle, and is not the recipe for booty growth.
The main priority should be exercises that target the glutes, in concert with a diet primed for muscle growth, which leads us to our next point.
3. Not Eating In A Calorie Surplus
Whilst newbies can gain muscle and lose fat at the same time - it's sometimes an inconvenient truth for girls to learn they must eat more calories then they burn for optimal muscle growth.
Read that last sentence again!
In other words, if you want booty gains - you must be prepared to gain a little body fat.
But mention bodyfat to girls and they run for the hills faster than Julie Andrews - but I'm so keen on turning their thoughts on this around!
If you don't understand you'll need a little body fat for more booty gains - then you'll make little to no progress.
4. Duped Into The Wrong Supplements
With the rise of Instagram - companies are going after girls with squat booties and getting them to attach their name to their brands.
Whilst it's great for the pockets of the model and supplement companies - you don't always benefit. And to be blunt, most of the time you don't.
The Skinny teas that don't work - along with the likes of fat burners like carnitine that promise the world but don't deliver, are all part of an elaborate cash grab.
Whilst protein powder is effective for it's convenience and (in some cases) quality, don't be fooled by the supplements that don't work!
5. Too Many "30 Day Squat Challenges"
Too many girls are being duped into the "squat challenges" made famous by girls that genetically are just born with their backsides.
To grow muscle, you need progressive overload - that is adding more weight to the bar overtime. Bodyweight might get you somewhere, but ultimately there are no shortcuts...and 30 days?
Seriously...
The approach goes against all the work coming out of the best labs in the world - that are hell bent on finding the best and efficient ways of building muscle naturally - and as fast as possible.
Don't be fooled!
If you know someone making any of these mistakes, please share it with them...it could quite literally save their backside!
"Stay Fit, Stay Flexed!"
Author
Dayne Hudson