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butt training

Updated on November 2, 2009
Squat for a tight butt
Squat for a tight butt


This article was written for one reason: To give you the information you need to achieve an incredible derriere. Women everywhere are overwhelmed by the media portrayal of women - Impossibly perfect bodies that very few women are lucky enough to have. For the rest of us, obtaining that "ideal" look can only be obtained through hard word and dedication. Women have it bad when it comes to dropping bodyfat and building muscle; We're blessed (cursed?) with huge amounts of estrogen, which encourages the retention of bodyfat in the worst possible places. When it comes to muscle, it's much harder for a woman to get "big and bulky" than most are aware. You can lift the heaviest weights you can stomache, for the most reps you can manage, and you won't see any significant size increase. The only way you'll get "bulky" is by lifting heavy and eating... Eating more than you can possible imagine. Suffice to say, you won't get bulky; You'll get tight and toned.

By following the contents of this article, you'll have all the information you need to develope a butt to be proud of. If you are after a butt like the girls of Maxim have, you'll be spending a lot of time sweating, swearing and generally wondering why you're submitting yourself to such torture. But the results will be more than worth it. That's my guarantee to you. Buns of steel await your hard work and dedication. The butt of legends is not an easy one to obtain, as it requires extreme levels of dicipline with both diet and exercise. A tight butt is a butt that is muscular with very little bodyfat. Diet is key. If you have a soft spot for food, things like sugar and empty carbohydrates, you're going to need to make a dramatic lifestyle change. You're going to have to learn how to hate unhealthy food and love healthy food, and you're going to have to learn how to love jogging, bicycle riding, and climbing up stairs (no more elevators!)

This article doesn't cover the eating healthy aspect of daily life. Before you begin to practice what you read in this article, you're going to need to first learn to eat properly. Eating poorly and carrying to much bodyfat won't give you a tight butt if you follow this article's contents - It will make your butt even bigger, and in all the wrong ways. The last thing you want is a great butt covered up by a layer of bodyfat - It'll look even less flattering than it already is, and that's the last thing you want! I will also write eating healthy/cardio article, that I absolutely recommend reading if you have food issues. My eating healthy article won't pull any punches. It'll make you feel terrible about what you're eating, but it will also give you everything you need to eat healthier than you've ever eaten before. But that's for another article, and another time. For now, lets focus on giving you the derriere you've always wanted!

You're going to be eating lots of chicken breast.
You're going to be eating lots of chicken breast.

Eating For Muscle

 The most important aspect to this training regimen is your diet. You can work your buns off in the gym all day long, but if you don't feed the machine, you'll never see any worthwhile results. Healthy calories and protein is the most important aspect of the glute diet. You're going to be eating five or six times a day, and trying to target 2000-2200 calories a day, situation depending. In addition to those calories, you're going to need to be eating lots of good proteins. In short, you're going to be buying lots of chicken breast, fish, healthy (unsalted!) nuts and lean red meat. You'll also be eating hardboiled eggs, plain old egg whites, drinking lots of milk, and eating cottage cheese. All of these things are loaded to the hilt with healthy nutrients, amino acids, and protein. Don't worry about cholesterol levels when eating eggs, as dietary cholesterol has no link to cholesterol levels in your body. Increasing body levels of cholesterol by eating eggs is an old wives tale that really needs to die already.

The key to eating for muscle is portion control. Dont have five or six meals a day with massive portions, your breakfast, lunch and dinner will make up the brunt of your protein consumption, the two or three remaining meals are healthy, protein rich oriented snacks that should only be 100-200 calories each. The reason behind five to six meals a day is simple: You're keeping your body fueled properly, so that it doesn't ever "run out" of gas. Eating three meals a day can leave you for hours and hours with no fuel source. As a result, your body will begin to burn muscle for energy. Keeping your body fueled will make sure that fat stores and food are what is being used as a fuel source, not your valuable muscle mass. While eating a muscle-building diet, you can have have one cheat meal a week. That might be a piece of cake, a couple of beers, or two or three slices of pizza. And that's not all at once either. It's one or the other, but never all three, if you get my drift. Unhealthy food is a roadblock to your goals. As such, you want to limit your unhealthy food intake to once a week. For best results, discard empty calories and carbohydrates for good. That one cheat meal is only one, but it will still hold you back.

For absolute best results, go dry. No more drinking what-so-ever. Alcohol is empty carbohydrates, and will make you fat. You can enjoy red whine as a cheat meal, but don't overdo it. You're heart health is already improving through weight training, you don't need to drink red whine. If you smoke: Quit. I don't care how, I don't care how hard it is. Studies have shown that smoking (while not only being bad for your health) prevents building muscle, and also assists in the breakdown of your body's muscle mass. If you like being flabby, keep smoking. If you're tired of having no muscle but lots of bodyfat, quit smoking as soon as possible. I know of only one proffesional body builder who smokes, and he only retains his muscle mass by eating 5-6,000 calories day, and abusing massive amounts of steroids and growth hormone.

Weight Training

 Squats are nearly universally hated due to the sheer amount of physical effort they require to do. The squat requires more than 150 seperate muscle's to achieve, and you can bet that you will feel everyone of those muscles working. Squats are often neglected because of how exhausting they are. Many top tier bodybuilders will squat using so much weight that after they're done, they have to run to the bathroom to throw up.

Squatting is comparible to dropping a nuclear bomb on your central nervous system. Because the squat is an absolutely exhausting full body workout, your body is subjected to an incredible amount of stress. Blood pressure increases, and your heart will pump hard. Don't think that this is a bad thing; Quite the opposite, actually. The squat is one of the best things you can do for your body short of eating and living healthy. Your body will quickly realise that it's going to need to improve by leaps and bounds in order to keep up with your squat regimin. As such, it will do just that. Your legs and core will see dramatic increases in strength and "hardness". The ultimate cure for soft, weak legs is the squat. The squat is an excellent way to hit your glute's. Squatting properly involves going as low as possible, and maintaining the right form. The lower you go, the more your butt will get worked.

There are various styles of squats that you can utilize in this training regimen. If you're not fond of holding a barbel across your shoulders, you can hold dumbbells at your sides. Start in a crouching position and "drive" the heels of your feet through the floor to stand up. Proper form and balance is critical in this variation of the squat. You want to use your legs and your butt to lift those dumbbell's as you stand up, not your back or arms.

Another way to hit your glute's is lunges. Lunging is an exercise where you are walking, lunging forward with one leg and then drawing the other leg up next your lunged leg while simotaneously standing up with the lunged leg. For best results, hold dumbbells in either hand to increase the effort required. For maximum glute involvement, make sure your lunges are long and deep. No cheating allowed.

If you've tried squats and you hate them with a passion, or if you're simply not strong enough yet to do them properly and safely, you can do leg presses instead. Leg pressing requires a leg press machine, so you'll need to have access to a gym in order to do them. Leg presses hit the same leg muscle as squatting, but since you're limited to a certain position and range of movement, you won't get the full body workout that a squat will give you. For best results, always use free weights before using a machine. Machines are great for isolating muscles, but terrible for full body workouts. Free weight bicep curls will work your entire arms, shoulders, and even your core to an extent. A biceps machine will work only the bicep muscles and nothing else, leaving you looking quite unbalanced in the long run.

An example weight training routine

Train hard with as much weight as you can stomache. Use proper form and don't cheat on any reps.

Squats: 3-4 sets of 8-10 reps...

And/or Leg Presses: 3-4 sets of 10-12 reps.

Lunges: 3-4 sets of 10-12 reps.

Stairs (or treadmill): 30 minutes to an hour on the steepest incline setting possible. Between 2.5 and 4.0 miles per hour.

Choosing a weight for each of the above exercises can be done in a few different ways. You can start with light weights and work your way up as weeks pass, or you can start with light weights and gradually increase them on your first day until you find the heaviest weight you can lift. Once you've determined the most weight you can lift for one rep, decrease that weight by 40%. Now you have a starting weight that you can work on increasing as the weeks and months pass. Keep in mind that for the first few weeks, you'll be sore constantly. It takes your body anywhere from a week to a month to get used to heavy weight training. Eventually, you won't be sore anymore after a workout anymore.

For the absolute best results possible, work on increasing your weights. Don't just pick a weight and stay with it for months and months. You'll stop seeing results after a few weeks. As your body becomes stronger, you'll need to increase the weights accordingly, in order to keep your body working as hard as it can. Once a weight becomes easy for the rep range you're using, you'll want to increase that weight, or you'll be wasting your time. Your body will effectively be yawning every time you pick that weight up. A yawning body is a body that isn't improving.

Squat For a Tight Butt

Inline Treadmill Work
Inline Treadmill Work

Cardio Work

 Cardio work is not to be ignored. Glute-targetting cardio exercise not only has the effect of tightening up that butt, it also burns bodyfat. The absolute best cardio exercise for glutes is walking up stairs. Stair climbing also has the dubious honor of being exhausting when done for any more than a few flights. For maximum glute involvement, don't cheat on any stair. This means each step up should involve a conscious effort to drive the heel of your foot through the floor, focusing on using your muscles rather than your joints or momentum to get to the next step. A brisk walk up a flight of stairs for an hour can burn as much as 1,100 calories, and when done with glute's in mind, will leave you with a burning butt that's going to be hard as a rock. If you live or work in a large building with a bunch of floors, stop using the elevator and start using the stairs. Every trip can be a workout. Don't be lazy if you're carrying something either, carrying extra weight up those stairs will increase required physical effort, making your results that much more impressive.

If you don't have easy access to a twenty story building with stairs, you can do nearly as well walking up hill. You won't burn as many calories as most hills are nowhere near as steep as stairs. But you will still see excellent results. Once again, focus on using your leg muscles to do the climbing. Try to force the heels of your feet through the ground on each step. You can go as slowly or as quickly as you desire, the key is to focus on "squatting" each step for the entire duration of the hill. If you don't have any hills to walk up, a treadmill that has a hill function can be just as effective. Adjust it (either manually or electronicaly depending on the age of the treadmill) to the steepest setting possible. The downside to using a treadmill instead of a hill is that the sights and sounds never change - You'll get bored in no time. It helps to have someone to talk to, or something to listen to. Music is a great motivator, especially if you love the song you're listening to.

Keep in mind that with hard cardio work, you're going to be burning quite a lot of calories. This is great if you're overweight, but no so great if you are a healthy weight. The trick to building any muscle is to eat more calories than you burn. If you burn 1,000 calories by walking up stairs for an hour, and another 300 calories throughout the day, but you only eat 1,700 a day, you're not going to be able to build those glutes. The trick is to find out how many calories you have to eat in a day to maintain your weight. Once you've done that, you need to increase the amount of calories you eat, in small increments. You don't want to go right to eating 4,000 calories a day, you need to find the balance between eating enough to gain muscle without gaining any significant bodyfat, and eating enough to gain muscle while also gaining noticeable bodyfat. Diet is 60% of body building. If you want the best results, make an appointment with a dietician in order to figure out exactly what you need to eat for the fitness goals you have.

Whey Protein
Whey Protein

A note on protein consumption

 Most people are aware that protein is the building block of muscle. Very few people are properly informed about the safety of eating lots of protein in a day. There's been claims made about too much protein consumption causing kidney problems. If you have pre-existing kidney problem's, it is wise to follow a doctors recommendations about protein consumption. If you're a healthy (or reasonably healthy) person, then "excessive" protein consumption is fine. It's a great idea to see a doctor before beginning a high-protein diet to discuss it with them, and to arrange any tests or bloodwork that may need to be done before you begin a muscle building diet. If your kidney function is fine, then eat as much protein as you desire. For our purposes, we're going to be targetting 150-200 grams of protein a day, sourced from healthy foods. For the duration of your glute targeting workouts, you're going to be eating lots of chicken breast, fish, lean red meat, and healthy nuts. It's also a good idea to pick up a tub of whey protein as well.

Lunges work your butt and tighs


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